Nutrient Rich Recipes

Joe’s Blueberry Muffin Flavored Protein Smoothie

• 1 cup of oats or steal cut oats
• 20-40 grams of whey protein powder
• 1 cup of frozen blueberries
• 4 oz of skim milk
• 1-2 spoons of plain greek yogurt
• 4-6 ice cubes

Blend for 2 minutes or until desired texture is achieved

Dan’s Rice and Bean salad

• ½ cup kidney beans
• ½ cup garbanzo beans
• 1 cup brown rice

Mix all the rice and beans in a bowl, serve warm or cold and add hot sauce and parmesan cheese to taste.  This is a great on the go snack that contains both healthy carbohydrates and proteins.  It is also good to add broccoli or another vegetable to complete the meal.

David’s Fire Roasted Garlic Black Bean Spread

• 1 can Black Beans
• 1 can Dark Kidney Beans
• 1 clove of garlic (or as desired)
• 1 tbsp extra virgin olive oil
• 1 tsp Chili Powder (or as desired)

Sauté garlic cloves in a medium-sized pan with extra virgin olive oil.  Blend ½ can of black beans and ½ can of kidney beans together in a blender or food processor. Add a half portion of the sautéed garlic and continue blending until smooth. Add two ounces of water (or more if desired). Add the remaining beans, garlic, chili powder and continue mixing until desired smoothness.  This is a delicious post-workout food that rich with complex carbohydrates, protein, dietary fiber, and vitamins and minerals such as iron, potassium.

Chicken Veggie Wrap

Cook Time: 5 mins
Serves: 1
Calories: 570
Protein: 36g
Total Fat: 25g
Saturated Fat: 2g
Carbohydrates: 41g
Dietary Fiber: 16g

INGREDIENTS:

• 3 oz rotisserie chicken
• 1 cup fresh vegetables
• 1 tbsp honey mustard dressing
• 1 high-fiber tortilla
• 1/4 cup walnuts
• 1 cup fresh fruit

INSTRUCTIONS:

1. Shred 3 ounces of chicken from a store-bought rotisserie chicken
2. Place shredded chicken in a high-fiber tortilla
3. Add fresh vegetables and honey mustard dressing
4. Serve with a side of fresh fruit topped with walnuts