Pre-Workout “Deviled” Eggs & Post-Workout Goji Green Smoothie

Before my strength workout today, I made a unique version to the all-time favorite “deviled” eggs. For my post-workout snack, I played around with some random ingredients that I was craving and made a delicious goji green protein smoothie! **NOTE: the smoothie is vegan, but the “deviled” eggs are not (obviously). The “deviled” eggs recipe had to include granola of course, it’s my favorite thing ! That’s what made it so unique in my mind. Moreover, they were bite-size so perfect for on-the-go. It was also a balanced pre-workout snack because it gave my body a balanced amount of protein, carbs, and fat to fuel my workout. Similarly, my post-workout smoothie had a really nice balance of vegetables, fiber, protein (18+ g in one serving!), and omega-3 fatty acids to help my digestion. What I really like about both of these recipes is that you can play around with them – for the eggs, you can add any topping you want whether it is fruit, nuts, granola, chocolate chips, etc. Likewise, the smoothie can have anything you want as long as you cover the basics of a liquid, a healthy fat, a protein source, and a fresh fruit or vegetable (aim for at least one that is frozen so you don’t have to add ice). Yummm, my body feels refueled!

—————————————————————————————————–

The Recipes

Yields 1 serving each

Serving Size: 4 pieces of “deviled” eggs and 2 cups of smoothie juice

“Deviled” Eggs:

2 hard-boiled eggs

2 tbsp hummus (if you want more healthy fat, replace with a nut butter)

1/4 cup granola of your choice (you can replace this with fruit, nuts, chocolate chips, etc.)

Goji Green Protein Smoothie:

1/2 scoop SunWarrior Chocolate Warrior Protein Powder

1 tbsp dried goji berries

4 cups raw spinach leaves

2 large celery stalks

3/4 – 1 cup almond or coconut milk (if you want, you can also use water)

1 tbsp (13g) chia seeds

1/2 frozen banana (if you don’t have frozen bananas, replace with any frozen fruit or use a ripe fruit and place 3-4 ice cubes into the blender as well to give you the texture of a smoothie)

—————————————————————————————————–

Directions

1. For the pre-workout snack, cut the two eggs in half and scoop out the yolks. Spoon in your choice of hummus or nut butter. Sprinkle your add-in on top (I had some vanilla almond granola). Enjoy!

2. For the post-workout smoothie, blend all of the ingredients together and drink right away.

Advertisements

Vegan Chocolate Chia Pudding

For my post-workout snack today, I pulsed together a chocolate chia protein pudding. Chia seeds are high in fiber and high in omega-3 fatty acids, which is something that vegetarians and vegans lack since we do not eat meat. Therefore, chia seeds (just like flaxseeds) are very delicious and easy to throw into any dish you are making – I put them in my oatmeal, salads, smoothies, etc. Dates, another ingredient I used in this pudding, is high glycemic but all natural sugar and very very tasty. Therefore, they are perfect for a post-workout snack since they help to level out your insulin and stabilize your metabolism to a point of increased weight loss. You can use raisins, dried cranberries, dried figs, or just simple honey or maple syrup as well to sweeten up the pudding. I personally just love dates, but if you have another preference from those I listed or ones similar to those, feel free to use them! Lastly, I used protein powder since I can’t use yogurt or other dairy products to get the protein I wanted. I’ve been using SunWarrior Chocolate Warrior Protein Blend lately. It’s completely plant-based and soy-free, high in protein and a complete protein, and it’s chocolate flavored (it also comes in natural and vanilla if you prefer) so I really enjoy it. It’s easy to throw into some of my entrees and snacks for additional protein so I really enjoy that flexibility and try to have 1 – 2 scoops a day. Overall, I think this chia chocolate pudding is the perfect balance of nutrients for a post-workout recovery snack.

You can make this recipe into a dessert or less-protein heavy snack by replacing the protein powder with cocoa powder and vanilla extract (as directed below). I topped my pudding with some fresh raspberries, and my siblings topped theirs with some chocolate chips so feel free to decorate and serve as you personally feel!
—————————————————————————————————–

The Recipe

Yields 2 Servings

Serving Size: 1 cup of pudding

2 deglet noor dates or 1 large pitted date (if you choose to replace the dates, use 2 tbsp of dried fruit or 1 – 2 tbsp of honey/maple syrup as the sweetener)

1 tbsp or 15g chia seeds

3/4 – 1 cup almond, soy, or hemp milk

2 scoops SunWarrior Chocolate Warrior Protein Powder (if you don’t want this to be a protein-heavy snack or want it to be more of a dessert, you can replace this protein powder with 1 tbsp of cocoa powder and 1/2 tsp of vanilla extract)

1 tsp cinnamon powder

Topping: 2 tbsp raspberries, strawberries, chocolate or carob chips, or crushed nuts of your choice

 —————————————————————————————————–

Directions

1. Place all of your ingredients (not the toppings) into a blender and pulse at a low speed, gradually increasing the speed until all of the chia seeds and the dates (or whatever you chose) are completely pulsed. You should end up with a very creamy pudding. If you added more milk, it may seem a little watery once blended, but it will harden once you put it in the fridge.

2. Taste the pudding and if you want it to be sweeter, add cocoa powder, dates, or a tbsp of maple syrup/honey accordingly. 

3. Transfer the pudding into a serving bowl and place it in the fridge for about half and hour to an hour until it is chilled and looks like frozen yogurt.

4. When ready to eat/serve, top with your preferred toppings. You can use chocolate or carob chips, fresh fruit, shredded coconut, some crushed nuts, or any other toppings you prefer. My personal favorite was chocolate chips and fresh raspberries. My siblings enjoyed just plain chocolate chips, and my mother enjoyed shredded coconut with fresh fruit. So, try out what you like (it also depends on how sweet you chose the pudding to be so be sure to taste test it before you serve).

Post-Workout Protein Cabbage Smoothie

I really liked my protein smoothie from yesterday so after my strength training today, I decided to try out another similar recipe, but this time with some cabbage. When reading The Kind Diet, I noticed how Alicia mentioned that cabbage is really good for your body so I wanted to give it a try. The smoothie ended up looking a weird color, but it tasted just fine! I couldn’t even taste the chalky protein powder or the vegetables. I definitely recommend this post-workout smoothie/drink since it has the perfect balance of potassium, carbohydrates, and protein for recovery!

—————————————————————————————————–

The Recipe

Yields 1 Serving

Serving Size: 2 cups

1 cup almond or coconut milk

2 scoops SunWarrior Chocolate Warrior Protein Powder

1 cup of raw red cabbage, shredded or chopped

1 cucumber, with peel

1/2 frozen banana (if you don’t have frozen bananas, then use a normal banana and toss some ice into the blender)

1 tbsp or 15g chia seeds

1 tsp cinnamon powder

Plant-Based Chocolate Protein Shake

yumm, my devoured chocolate smoothie

 

Well, basically, I am allergic to soy protein powder for some odd reason. So, I’ve been playing around with different protein powders on the market and have finally fallen in love with the perfect one! I used SunWarrior’s Chocolate Warrior Protein Powder. Why is it so good? It’s completely plant-based (vegan), low-sugar, non-soy, raw, a complete protein with all eight essential amino acids, and a chunk of vitamins and minerals! And, to top it off, they have a vanilla and chocolate flavor. It’s PERFECT. I devoured it within minutes, so delicious that I didn’t even taste the protein powder.

Most other protein powders that I have tried always had a chalky aftertaste so this made me very happy! It’s a very easy recipe and quick to make so I think you could even use this as a breakfast smoothie if you need a shot of protein to start your day!

—————————————————————————————————–

The Recipe

Yields 1 Smoothie

2 scoops of Sun Warrior’s Chocolate Warrior Protein Powder

1/2 large frozen banana (you may want to use a whole banana to make it smoother)

3/4 cup almond milk

1 tsp cinnamon powder

1 tbsp cocoa powder (optional if you want more chocolate)

2 tbsp honey or maple syrup (optional if want more sugar)


Crunchy Lentil Trail Mix

I started to train for a marathon recently, working out several times a week, and I found myself having a hard time getting the proper post-workout nutrition being a lactose-intolerant vegetarian. The recommended post-workout nutrition is centered around protein and carbohydrates. However, most of the recovery bars that you find in the supermarkets (i.e. PowerBar, CliffBar) are very delicious and appetizing, but I personally felt that they had too much added sugar and processed materials.

So, I decided to create a homemade lentil trail mix that I could both use as a post-workout recovery or as a snack anytime during the day. It is packed with healthy vitamins from the lentil and healthy fats (including mostly MUFAs) from the nuts and other add-ins that I chose to use. Since it is baked, it has a crunchy texture and both the chocolate chips and raisins give it a sweet taste, which altogether makes it a very satisfying yet healthy snack.

—————————————————————————————————–

The Recipe

Yields about 20-25 Servings

Serving Size: 1/2 cup

3.5 cup lentil/peas uncooked (I used yellow lentils – you can use any you wish: moong dal, split green peas, yellow lentil, red lentil, etc.)

2 cup raw whole almonds

1 cup semisweet chocolate or carob chips (I used Trader Joe’s Semi-Sweet Chocolate Chips – you can use any kind of chocolate chips you want or even choose not to include them in your trail mix)

1.5 cup raw pumpkin seeds

1.5 cup raisins seedless (you can use dried cranberries as well)

** You can basically use whatever add-ins you want based on your taste so feel free to play around with whatever you like. To give you an idea, here are some add-ins you could use: dried cranberries, raisins, chocolate or carob chips, almonds, walnuts, pumpkin seeds, sesame seeds, dried blueberries, dried apricots, dried figs, whole flax seeds, chia seeds, fennel seeds, etc. Some of my favorite combinations are the following:

– dried cranberries and chocolate or carob chips

– pumpkin seeds, whole flax seeds, and raisins

– chia seeds, dried blueberries, and walnuts

—————————————————————————————————–

Directions

1. Soak lentils in a bowl until they are soaked for about 1-2 hours. Drain the lentils.

2. Preheat the oven to 350 C.

3. If you are using any nuts, silver your almonds or crush your walnuts, etc. Then mix them with your lentils and spread them across a baking sheet lined with parchment paper or sprayed with PAM, whatever you prefer.

4. Bake the lentils and the nuts, stirring twice or thrice every 10 minutes, until the lentils are golden crisp. Cool the lentil mix to room temperature for 20-30 minutes.

5. Mix the roasted lentils and nuts with your extra add-ins like raisins or chocolate chips, etc.

6. Store in an airtight container (the trail mix lasts for over a month).