Spring is here, and Chandler Recreation is feeling inspired to welcome the season with nutritious meals! The team at the Tumbleweed Recreation Center (TRC) pulled together some of their favorite recipes to help you “eat right, live right, and feel right” this spring.
Start the season by learning about the benefits of timing nutrients in your daily meals. Featured in a previous lunch and learn session at the TRC, Certified Personal Trainers Jordan James and Thomas Curry share their insights and nutrition tips for workouts and recovery. Understand what types of foods are best to enjoy before a workout, during, and after your workout.
Learn more about the Benefits of Nutrient Timing.
Staff's Favorite Recipes
Nicole's Favorite Green Smoothie
Ingredients:
1 small banana (72 calories)
7 frozen strawberries (50 calories)
1 peeled cutie orange (40 calories)
1 tbsp ground flaxseed (37 calories)
1 scoop Orgain Collagen Peptides + Probiotics unflavored (80 cal.)
3/4 cup unsweetened soy milk (60cal)
2 cups packed baby spinach (20 cal)
Instructions:
1. Place all ingredients into a blender in the order listed and secure lid.
2. Blend and mix the ingredients until the consistency is smooth.
3. Pour into your favorite cup and enjoy!
Avocado Pancakes with Lemon Parsley Butter
Courtesy of CandidaDiet.com
Ingredients (pancakes):
¼ cup coconut flour
½ tsp. baking soda
¼ tsp. salt
2 eggs
½ cup canned coconut milk
½ avocado, mashed
3 green onions, thinly sliced
Butter, preferably organic
Avocado slices, spring greens, lemon slices [optional]
Thinly sliced green onions and minced parsley garnish [optional]
Ingredients (lemon parsley butter):
3 Tbsp. butter, melted
1 Tbsp. parsley, minced
1 Tbsp. lemon juice
Instructions:
- In a small bowl, sift coconut flour, baking soda and salt, set aside.
- In a medium bowl, whisk the eggs, milk, sliced green onions and mashed avocado until thoroughly combined. Add dry ingredients and stir until combined.
- Heat a skillet over medium heat. Melt enough butter to coat the bottom of pan. For each pancake, spoon about ¼ cup batter into pan and cook until bubbles begin to appear on the top and bottom is golden brown, about 2 to 3 minutes. Flip pancake and cook until second side is golden brown, about 2 to 3 minutes. Continue with remaining batter, adding more butter to skillet as needed.
- Now prepare the Lemon Parsley Butter. Melt the butter and stir in lemon juice and parsley. Keep warm until ready to serve.
- Serve pancakes with sliced avocado, spring greens, lemon slices and a drizzle of Lemon Parsley Butter. Garnish with thinly sliced green onions and minced parsley.
Sweet Potato Brownies
Courtesty of Ms. Lara Cade
Ingredients:
1 Sweet Potato
3 eggs whisked
1/4 cup coconut oil, melted
1/3 cup raw honey
1/4 teaspoon vanilla extract
3 tablespoons of coconut flour
2 tablespoons unsweetened cocoa powder
1/4 teaspoon baking powder
1/4 teaspoon cinnamon
Pinch of salt
1/2 cup Enjoy Life Chocolate chips (I add more)
Instructions:
- Preheat oven to 350 degrees,
- Prepare the sweet potato: I microwave the sweet potato to get it soft. Once soft, peel the skin and mush it up.
- Add your wet ingredients, eggs, coconut oil, honey, and vanilla to the bowl and mix it all up.
- Add the dry ingredients, coconut flour, cocoa powder, baking powder, cinnamon, salt, and chocolate chips.
- Mix well to incorporate all the goodness.
- Pour into 8x8 glass baking pan
- Bake 30-35 mins, let it cool, ENJOY