A Cool 4th of July: Part I

Fuel up for Fun

Do you have a fun activity-packed holiday weekend? For breakfast before you  devour the summer picnic BBQ with your friends and family, be sure to sustain yourselves with the sufficient nutrients so you will be energized.

These featured recipes were created with the idea that people with nut allergies can also enjoy these refreshing breakfast foods. Nuts may be added upon individual discernment. These recipes are also gluten-free and vegetarian. See below for a dairy-free alternate.


Breakfast Salad

Serves 4-6

fruitsalad

Selection of fruits (and upon preference)

  • 3 oranges, each slice cut into thirds
  • a handful red grapes
  • a handful blackberries and/or blueberries
  • 1/2 cup plain yogurt
  • 1 tbsp. honey
  • 1 tbsp. chia seeds

Combine the fruits. In a separate bowl, mix the yogurt and honey until well blended, then add chia seeds for extra protein. Add to fruit. Serve immediately and enjoy!




Fresh Protein Smoothie

2-4 servings

If you are not much of a breakfast person, you may prefer a beverage as a fueling option. The Breakfast Protein Smoothie uses chia seeds which are high in omega 3 fatty acids, fiber, protein, magnesium, iron, and calcium. Chia seeds do not have much of a taste, and it is not optimal to eat them on their own. So, as a easy solution, smoothies and salads are easy ways to include chia seeds to gain the general health benefits. This “superfood” will give you that boost of energy for a busy fun 4th of July weekend.

  • 1 ripe mango
  • 1 ripe banana
  • a few blackberries and/or blueberries
  • 1 Tbsp. peanut butter for protein
  • 1 Tbsp. chia seeds for the superfood boost
  • 1 cup whole milk*
  • 1/4 cup plain yogurt*

* for a dairy-free option, 1 cup of coconut milk  may be used in lieu.

Combine all ingredients in blender until a nice consistency. If too thick, add more milk to make it more liquefied. Serve up and enjoy!

Stay energized!

and stay tuned, Happy 4th!

Abby B.

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