Are calories important? Find out here.
I love parfaits! They offer unlimited variety, they are quick and easy to prepare and store. I mean other than smoothies there aren’t many other complete meals that can be preped in less than 3mins. Today I have an orange version for you that is idea to eat for breakfast and post workout. In othewords the times of day you all struggle to eat properly. Enjoy 🙂
Orange Yogurt Parfait:
In a small bowl combine:
1 cup of greek yogurt
1 orange, ( I cut segments in half, but thats optional)
2 tbsp chopped pistachios
Calories: 394 cals, Protein: 32g, Carbs: 38g, Fat: 13g
A study done last year found that only 3% of adults get their recommended daily intake of Potassium. Why is that important to you? Potassium keeps cells fueled and functioning by moving nutrients in and waste out. More importantly for fat loss, Potassium helps your body utilize the carbs you eat and synthesize protein to create muscle. Examples of Potassium are:
If you want to find out the benefits of produce just look at the color.
Blue and Purple: Brain and memory
eggplant, blueberries, purple cabbage
Greens: Vision and oral health
broccoli, green beans, brussels sprouts
Cauliflower, mushrooms, garlic
Yellows, oranges and reds: Heart health
carrots, squash, bell peppers
If you’re looking for a healthy side dish this is one of the best. Super Broccoli rabe is packed with phytochemicals that fight diseases like cancer, its also jam packed with vitamins A, C, K, potassium, iron and calcium.
3 tbsp pine nuts, toasted
2 bunches broccoli rabe, stems trimmed
1 tsp olive oil
3 garlic cloves, minced
1/4 cup olives, halved
dash of freshly ground sea salt
Juice from 1 small lemon
Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in serving dish, sprinkle with pine nuts and toss with lemon juice.
Nutritional Analysis: One serving equals: Calories: 58cals, Fat: 4.4g, Protein: 2.5g, Carbohydrates 3g.
Get Lean Green Beans
Green beans are low in calories and carbs and are high antioxidants and in vitamins A,C and K. They are also high in iron as well. This dish comes together in minutes and the flavors are deliciously tangy. It’s a great addition to any lean muscle building meal.
8oz fresh green beans (can sub frozen if desired)
2 tsp olive oil
1 tbsp dijon mustard
2 tsp brown rice vinegar
3 tbsp diced onion
dash of sea salt and pepper
Steam the green beans until soft, yet still with a slight crunch.
In a medium bowl whisk together the remaining ingredients. Add the green beans and toss together.
Transfer beans to serving dish and enjoy.
Nutritional Analysis: One serving equals: Calories: 94cals Fat: 4g, Protein: 2g, Carbohydrates: 9.5g