Author: HUMANFITPROJECT EDITORS

  • No-Bake Pumpkin Pie Bars with Vanilla Cream

    No-Bake Pumpkin Pie Bars with Vanilla Cream

    NO-BAKE PUMPKIN PIE BARS

    with vanilla cream

    This is just the dessert to dig into once pumpkin season arrives. It’s silky smooth with an incredibly clean pumpkin flavor and so easy to prepare. Brimming with aromatic spices, like ginger and nutmeg, and made with only whole food ingredients. If that’s not enough to make you happy, consider that there is not an ounce of refined sugar in the whole shebang. You’ll also get a hefty dose of omega 3 with the inclusion of walnuts in the crust.

    Ingredients

    Makes 9 servings

    Crust:

    3/4 cup quick oats
    3/4 cup walnuts
    3/4 cup dates, packed
    Pinch salt

    Place all ingredients into a food processor and blend until mixture gets crumbly but also slightly sticky. Set aside two tablespoons to use for the topping. Use parchment paper to line an 8 x 8 pan and then evenly press the mixture down to form your crust, press down firmly. Place into the fridge while you prepare the filling.

    Filling:

    2 cups pumpkin purée
    1/3 cup dates, packed
    1/2 cup cashews
    2 tsp cinnamon
    1/2 tsp molasses
    1/2 tsp ground ginger
    1/4 tsp nutmeg
    1/4 tsp vanilla
    Pinch of sea salt

    Blend all ingredients in a high-speed blender (Vitamix or BlendTec) until smooth. Avoid adding any liquid, use the tamper instead, to push ingredients down into the blades. Pour filling evenly over the prepared crust. Let the bars firm up by placing them in the fridge overnight (or for at least 5 hours). When ready to serve, sprinkle the leftover crust mixture over the pumpkin bars as a topping and serve with a drizzle of vanilla cream.

    VANILLA CREAM

    3/4 cup water
    3/4 cup cashews
    1/3 cup dates
    1 tsp lemon juice
    1/2 tsp vanilla

    Blend all ingredients in a high-speed blender until creamy. Store in a sealed glass container in the fridge for up to 5 days. Leftovers can be used to drizzle over oatmeal, or just add a pinch of salt and use on wraps or salads.

  • Coconut-Chocolate Pudding Parfait

    Coconut-Chocolate Pudding Parfait

    This plant-based parfait is elegant, tasty and easy to make. The combination of chocolate pudding and coconut yogurt make this healthy dessert deliciously rich. You can keep it minimal and streamlined by serving this parfait ‘as is’ or jazz it up with a layer of berries and granola. If you’re heading to any potlucks or barbecues, these dairy-free parfaits can substitute as a healthier dessert option. If you’re looking for an easy way to keep your pudding chilled at outdoor parties, order yourself a set of these double wall tea glass from zwilling.com (shown in photo). They’ll keep your chilled desserts cool for much longer compared to regular glassware which make them a perfect choice for summer parties.

    Another recipe you might like—The No-Bake, No-Dairy Pumpkin Pie

    INGREDIENTS
    Makes 4 servings

    2 cups organic coconut yogurt (we used coconut grove – found in Whole Foods Market)
    1 batch of chocolate pudding (recipe below)
    1 sliced strawberry, for garnish

    Place about ⅓ cup chocolate pudding into the bottom of each glass, add ½ cup coconut yogurt and another ⅓ cup pudding. Garnish with strawberry slice. Serve chilled.

    CHOCOLATE PUDDING

    4 ripe bananas
    ½ cup cashews
    ½ cup dried dates (pits removed)
    ⅓ cup cacao powder (or carob powder)
    ½ cup plain quick oats
    ¼ tsp vanilla flavoring
    Pinch of sea salt

    Blend ingredients in a high-speed blender (like a vitamix or blend-tec) until silky smooth. Note: you will need the tamper tool to press the ingredients down into the blades until it catches (remember to keep lid on when using tamper). Place pudding into a sealed glass container and let cool in the fridge (to thicken) for at least 2 hours or overnight. Serve chilled.

    NUTRITIONAL INFORMATION
    with ⅔ cup pudding and ½ cup coconut yogurt

    Calories: 352
    Carbs: 66 g
    Protein: 8 g
    Fat: 9 g
    Omega 3: 0.05 g
    Fiber: 10 g

     

    Source: cronometer.com

  • The Fourth of July Breakfast is Red, White, and Blue Fruit Salad

    The Fourth of July Breakfast is Red, White, and Blue Fruit Salad

    Nothing says the Fourth of July like a bit of red, white and blue so why not add a little patriotic flare to your food and prepare this colorful fruit salad. Fresh fruits and veggies are a must, if you don’t want to jeopardize your fitness gains over the summer, by eating too much barbecue and potato salad. Enjoying fresh quality foods when they are at their peak for nutrition is among the most nurturing things you can do for yourself and others. So take along this healthy fruit-based snack to keep yourself from filling up on the bad stuff. And remember, whether you’re picnicking with vegans or omnivores, almost everyone enjoys a festive fruit salad.

    INGREDIENTS
    Makes about 6 servings (2 cups each)

    8 cups chopped watermelon (1 inch pieces)
    1 cup fresh blueberries
    2 cups whole strawberries, chopped
    2 medium bananas

    Place all ingredients, except banana, into a serving bowl. Slice and add your banana right before serving so it doesn’t turn brown. Mix well to combine. Serve with a garnish of mint leaves.

    NUTRITIONAL INFORMATION
    2 cup serving

    Calories: 110
    Carbs: 28 g
    Protein: 2 g
    Fat: 0.50 g
    Omega 3: 0.04 g
    Fiber: 3 g

    Source: cronometer.com

  • Explore the North—An Adventure of the Northern States

    Explore the North—An Adventure of the Northern States

    This summer, MEN’S FITNESS and HUMANFITPROJECT will be documenting the nationwide expedition of Nick Uthe, the owner and creative director of Boss Imagery, along with fellow photographer and adventure-hunter Sam Axness. This is the beginning of their journey.

    THE EXPEDITION

    Explore the North will be the road trip any wanderlust traveler could dream of and is set to take place on May 11th, 2016. Nick Uthe and Sam Axness will set out on a cross-country photographic excursion inspired by the Canadian National Motto, “Mari Usque ad Mare.” This Latin saying loosely translates into, “from sea to sea,” and this is exactly what we’re set out to accomplish. They duo will be driving a massive 10,000 mile loop from Nova Scotia all the way to Vancouver and back again visiting as many places possible along the way. The best part about it is that they’re inviting all of you to join, whether that means following them on social media or actually getting the chance to camp and hike together!

    Explore the North will be this summer’s greatest North American road trip of the year.

    Be sure to follow @MensFitnessMag and @humanfitproject on Instagram for the most recent sights, scenes, tips, and advice from the road. And don’t forget to follow our adventurers: @NickUthe and @SamAxeness.

    THE STOPS

    * These dates and locations are estimates

    * Click the locations below for the photo and blog updates from Nick and Sam.

    Week 1 (5/11 – 5/17) Upper Peninsula, MI/ Toronto Area

    • Bruce Peninsula
    • Niagara Falls

    Week 2 (5/18 – 5/24) Quebec City Area

    • Mount Washington
    • The Saguenay Fjord

    Week 3 (5/25 – 5/31) Winnipeg

    • Open Road
    • Thunder Bay (Hike)

    Week 4 (6/1 – 6/8) Calgary Area

    • Jasper National Park
    • Alberta

    Week 5 (6/9 – 6/15) Washington Area 

    • Ruby Beach
    • Olympic National Park

    Week 6 (6/16 – 6/22) Glacier National Park

    Week 7 (6/23 – 6/30) Yellowstone

  • Mushroom Lentil Wraps

    Mushroom Lentil Wraps

    With winter behind us and spring in the air, it’s the perfect time to begin incorporating lighter meals with fresh garden veggies. These savory wraps are light and delicious. You will find them equally satisfying as an appetizer or even an entree. The fresh dill and za’atar spiced cauliflower send these fresh lettuce wraps over the top by adding a burst of Middle Eastern flavor. If you’re not much of a mushroom lover, you may enjoy our Mediterranean Lettuce Wraps with za’atar spiced cauliflower

    INGREDIENTS

    Makes 2 servings

    6 large romaine leaves (or 12 small)

    FILLING

    1 ½ cup cooked green lentils (or 1 can pre-cooked)
    2 cups cooked wild rice
    2 cups Za’atar Spiced Cauliflower (recipe below)
    1 cup Garlic Mushrooms (recipe below)
    12 kalamata olives, diced
    ½ avocado, chopped
    1 tbs fresh lime juice
    ¼ cup fresh dill, chopped
    1 tsp garlic granules
    ½ tsp sea salt

    Rinse romaine leaves, set aside on paper towels until ready to add filling. Take remaining ingredients and gently mix together in a large bowl. Place about 1 cup serving of the filling onto each large lettuce leaf. Note: if using small leaves, place about ½ cup onto each. Serve.

    OIL-FREE GARLIC MUSHROOMS

    2 cups loosely packed mushrooms
    2 cloves garlic, minced
    2 tbs tamari
    1 tbs water
    Pinch of black pepper

    Heat a large fry pan to medium heat. Mix the water and tamari together in a small bowl. Add the garlic and mushrooms to the heated pan, stir until they just begin to stick. Be careful not to burn them. Pour the water/tamari mixture over the mushrooms to deglaze the pan. Stir the mushrooms around gently to loosen them from the pan. Sauté until the mushrooms and pan are almost dry, about 3-4 minutes. Add the black pepper and stir gently. Set aside until ready to use.

    ZA’ATAR SPICED CAULIFLOWER

    1 small head cauliflower, cut into 2” pieces
    1 tbs za’atar spice (found in most food stores)

    Preheat oven to 350 degrees. Place cauliflower florets into a large pot filled with a vegetable steamer and fill with 1” water. Bring to boil and allow to steam until slightly soft. Place steamed cauliflower into a large bowl and add the za’atar spice, mix well to coat. Spread cauliflower evenly into a parchment paper lined cookie sheet and bake for about 10 minutes, mix cauliflower and place back into oven for another 10-15 minutes. The goal is to allow the cauliflower to dry out a bit and become lightly browned, but not to overcook to the point of becoming crispy. This avoids the creation of heat-generated toxins (carcinogens). Remove from the oven and allow to cool for a few minutes.

    For more great recipe ideas—follow Kris on Instagram, or visit her website: KrisKeating.com

    NUTRITIONAL INFORMATION
    3 large romaine leaves and 3 cups filling

    Calories: 515
    Carbs: 84 g
    Protein: 28 g
    Fat: 11 g
    Omega 3: 0.59 g
    Fiber: 24 g

    Calcium: 126 mg
    Iron: 8 mg
    Magnesium: 166 mg
    Potassium: 1670 mg
    Selenium: 14 mcg
    Zinc: 8 mg

    B1: 0.56 mg
    B2: 0.75 mg
    B3: 8.3 mg
    B5: 3.7 mg
    B6: 1.03 mg
    Choline: 148 mg
    Folate: 536 mcg
    Vitamin C: 75 mg
    Vitamin E: 2.2 mg
    Vitamin K: 120 mcg

    BCAA’s
    Isoleucine: 1.14 g
    Leucine: 1.89 g
    Valine: 1.50 g

    Source: cronometer.com

  • Quinoa Lettuce Wraps with Spicy Chickpeas

    Quinoa Lettuce Wraps with Spicy Chickpeas

    Quinoa Lettuce Wraps are the perfect raw-cooked fusion meal to enjoy throughout the spring season. Just about any combination of raw veggies along with a few legumes and/or whole grain will do. However, with a bit of fresh herb and some spice, you can create outrageously tasty lettuce wraps like this recipe with raw cucumber, tomato, green onion, and basil. An exquisite array of textures and flavors to please any palate. This light and refreshing plant-powered meal is gluten free, easy to prepare and will make an excellent springtime lunch.

    FILLING INGREDIENTS

    Makes 2 servings

    6 large romaine leaves
    2 cups quinoa
    1 cup cucumber, diced
    1 cup tomato, diced
    1 cup zucchini, diced
    ¼ cup green onions, diced
    ¼ fresh basil, diced
    1 tbs fresh lemon juice
    ½ tsp sea salt
    1 ½ cup Spicy Chickpeas (recipe below)

    DIRECTIONS

    Mix all ingredients together in a large bowl and place about 1 cup serving into each large romaine leaf. Note: If using romaine hearts, (which have smaller leaves) just make 6 smaller wraps instead of 3 larger ones. Serve with a fresh pressed juice or fresh fruit salad. Enjoy.

    OIL-FREE SPICY CHICKPEAS 

    1 ½ cups cooked chickpeas (or 15 oz can prepared)
    2 tsp lemon juice
    2-3 tsp tamari (gluten free)
    2 tsp chili powder
    1 tsp garlic granules
    ½ tsp paprika

    Place all ingredients together in a medium sized bowl, mix well to coat. Let sit for 8-10 minutes. Spread evenly onto a parchment paper lined cookie sheet and heat for 20-25 minutes at 400 degrees (stir them once after 10 minutes). Remove from oven and allow to cool completely before storing at room temperature in a sealed glass container for up to 5 days.

    Note: because they are oil free, they will be slightly soft on the inside, instead of crispy. *By eliminating oils and adding lemon juice, this minimizes the creation of heat-generated toxins like Advanced Glycation Endproducts (AGE’s).

    For more great recipe ideas—follow Kris on Instagram, or visit her website: KrisKeating.com

    NUTRITIONAL INFORMATION
    3 large romaine leaves with 3 cups filling

    Calories: 445
    Carbs: 78 g
    Protein: 20 g
    Fat: 7 g
    Omega 3: 0.34 g
    Fiber: 17 g

    Calcium: 137 mg
    Iron: 7 mg
    Magnesium: 205 mg
    Potassium: 1183 mg
    Selenium: 10 mcg
    Zinc: 4 mg

    B1: 0.44 mg
    B2: 0.40 mg
    B3: 2.3 mg
    B5: 0.71 mg
    B6: 0.59 mg
    Choline: 108 mg
    Folate: 380 mcg
    Vitamin C: 31 mg
    Vitamin E: 2 mg
    Vitamin K: 106 mg

    BCAA’s
    Isoleucine: 0.78 g
    Leucine: 1.29 g
    Valine: 0.68 g

    Source: cronometer.com

  • Introduction or Transition: The plan beginners or intermediates can follow

    Introduction or Transition: The plan beginners or intermediates can follow

    It doesn’t matter where you are in terms of your fitness when it comes to this plan. While it was originally created as a “Transition” for intermediate and advanced athletes to use as a period of training in between programs, a beginner can see great results too.

    For the intermediates: when you’re bulking up during the winter, you traditionally take longer rest periods (around one-to-two minutes or more) between exercises so your body can recoup completely. Once spring comes around, you’re probably looking to shift gears to trim up for summer which typically requires full blown high-intensity training. While some may respond very well to a complete change in their training, others may need a period of transitioning to ensure appropriate recovery and preparation. This week of workouts can be used for 1,2,3, or 4 weeks before entering your new programming.

    For beginners: working out is a relatively new, if not completely new to you. Considering the exercises are basic and the volume (or amount of work) is a bit lower, this is a good option for building up a base of strength and size without overwhelming your body in the beginning. Need a closer look at the exercises, check out the following link: 20 essential exercises for transforming your body—and the cues for doing them

    Instructions: 

    Complete each workout with a day of rest in between. (one day on, one day off) Intermediates and advanced athletes can follow this anywhere between 1 and 4 weeks before jumping into their new program. Beginners should follow this plan for 4-8 weeks, they should also cut 1-2 sets of each exercise in the first few weeks.

    The Chest, Triceps, and Abs Workout

    Bench Press 5 x 10 rest 45 sec
    Push Up 3 x 10 rest 45 sec
    Dip 3 x 10 rest 45 sec
    Cable Woodchop 3 x 10-20 rest 45 sec
    Hanging Leg Raise 3 x 10-20 rest 45 sec

    The Back and Biceps Workout

    Deadlift 5 x 10 rest 45 sec
    Bent-over Row 3 x 10 rest 45 sec
    Lat Pulldown 4 x 15 rest 45 sec
    Dumbbell Row 3 x 10 rest 45 sec
    Seated Cable Row 3 x 10 rest 45 sec
    Cable Pullover 4 x 20 rest 45 sec
    Barbell Curl 4 x 15 rest 45 sec

    The Legs, Shoulders, and Abs Workout

    Glute Bridge 3 x 15 rest 45 sec
    Plank 3 x 10 rest 45 sec
    Squat 5 x 12 rest 45 sec
    Goblet Squat 3 x 10 rest 45 sec
    Split Squat 3 x 10 rest 45 sec
    Overhead Press 4 x 12 rest 45 sec
    Dumbbell High Pull 3 x 10 rest 45 sec
    Shrug 4 x 15 rest 45 sec

    Other program you may like:

    To build absolute mass: The 4-Week Bulk Up or The 3-Day Monster Plan
    To get something in quick: The 15-Minute Gut Checks
    To build and burn: The Redemption Plan or The Reconstruction Plan
    To lean out: The Trim Up or Built for the Beach
    To shock your body: The Muscle Shockers

  • Break the Regular Routine—A Chest and Triceps Workout

    Break the Regular Routine—A Chest and Triceps Workout

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    If you’re a steady follower of HFP, you know we don’t put out just any workout. All of them are tried and tested. If fact, you’ve probably seen the results yourself.

    This past winter we dropped the WINTER BULK UP program for adding mass, and more recently dropped the SPRING TRIM UP program for cutting up the extra body fat before summer.

    If you’ve wrapped up both programs, or looking to recycle one or the other, go ahead a swap in this chest and triceps workout.

    THE WORKOUT

    For the first grouping; choose a weight you can just barely reach 12 reps with. If you hit failure before 12, move down in weight by 5-lb. increments.

    For the second grouping; choose a weight you can barely do 10 reps with. Drop the weight so you can barely do another 10 reps. Do this 3 times total.

    GROUPING 1

    Barbell Flat Chest Press 4 x 12 – 60 second rest
    Incline DB Chest Press 4 x 12 – 60 second rest
    Decline Bench DB Press with Twist 4 x 12 – 60 second rest

    GROUPING 2

    Push Ups on DB – SS with – DB Bent Over Kickbacks 3 x 12 – 45 seconds rest
    Flat Bench DB Fly – SS with – Straight Bar Cable Tricep Press Downs – 3 x 12 – 45 seconds rest
    DS – Cable Overhead Tricep Extensions – 1 x 10/10/10

    For the the most up-to-the-minute updates on new program releases, interviews, and other exclusives—follow HFP on Instagram, Facebook, Twitter, and YouTube

  • Vegetable Pho with Fresh Greens

    Vegetable Pho with Fresh Greens

    Warm yourself up with the amazing flavors of Pho and enjoy the aroma of this dish while it’s cooking in your kitchen. There’s something special about the smell of fresh broth simmering on a cold day. Bursting with fresh and savory flavors, this Vietnamese-style meal makes use of healthy ingredients including fresh herbs, crisp bean sprouts and greens. Pho is considered more like a meal than a soup so think of it as your entree. Just serve along with fresh pressed juice and a leafy green salad and you will have yourself a light and delicious raw-cooked fusion meal. Of course if you’re short on time, you can skip the homemade broth and just heat up a pre-made (low salt) mushroom broth, add a bit of minced ginger and a splash of tamari and follow the recipe for the Vegetable Pho.

    PHO BROTH

    Makes (4) 16 ounce serving.

    12 cups filtered water
    3 medium carrots, chopped
    1 small onion, chopped
    1 cup leeks, chopped
    3 garlic cloves, chopped
    1 cup dried shiitake mushrooms
    ¼ cup fresh cilantro (or 2 tbs dried)
    ¼ cup fresh basil (or 2 tbs dried)
    ¼ fresh mint
    ¼ cup fresh ginger (2 tbs dried)
    2 orange slices
    Juice of half a lime
    3 dried anise flowers (optional)
    1 tsp black pepper

    Place all ingredients into a large pot and bring to boil. Turn heat to low and simmer, uncovered, for 1 ½ hours. Allow to cool for about 5 minutes then strain the broth into a large bowl and add ¼ cup tamari, stir well.

    Add broth back to pot (if making 4 servings of Pho) and keep warm (on low heat) until ready to serve or store in the fridge until ready to use (will keep in fridge for up to 5 days). You can also freeze the broth in individual 16 ounce containers for quick meals. This Pho broth also works well with buckwheat noodles and other greens (kale, collards, spinach, watercress).

    VEGETABLE PHO

    Makes 2 servings

    1 package brown rice noodles (I used King Soba Organic 8.8 ounces)
    1 cup snap or snow peas
    1 head of bok choy
    1 cup mushrooms, chopped

    1 cup bean sprouts
    ½ cup green onions, chopped
    ¼ cup fresh cilantro or basil
    2 tbs sliced jalapeño
    2 tbs sweet chili paste

    Place water into medium sized saucepan over high heat and allow to come to a full boil. Prepare your vegetables. Add noodles to boiling water and stir well. Note: if brown rice noodles are not stirred within the first few seconds of being dropped into boiling water, they will stick together and cook unevenly. Boil for about 5 minutes then cover with a tight fitting lid, turn off heat and allow to sit for 15 minutes to soften.

    Heat 4 cups of Pho Broth in a small saucepan. Once broth begins to boil, cover and turn off heat. Strain the noodles and rinse well. Divide the noodles in half and place into two large serving bowls. Evenly divide the vegetables and place on top of the noodles. Pour broth over the contents of each bowl. Serve the garnishes in pinch pots or small bowls (fresh basil/cilantro, bean sprouts, lime wedge, sliced jalapeño, green onions and sweet chili paste).

    Note: The traditional way to eat Pho is to add a little bit from the pinch bowls as you go. Avoid adding them in all at once. This way the herbs will maintain their freshness and flavor and the bean sprouts will keep their crunch — it’s all about texture. If you add them too soon, you’ll end up with wilted herbs and soggy sprouts, which defeats the whole purpose of eating fresh.

    NUTRITIONAL INFORMATION

    Calories: 575
    Carbs: 131 g
    Protein: 11.5 g
    Fat: 4.5 g
    Omega 3: 0.06 g
    Fiber: 8 g

    Calcium: 158 mg
    Iron: 3.5 g
    Magnesium: 41 mg
    Potassium: 1119 mg
    Selenium: 4.3 mcg
    Zinc: 0.7 mg

    B1: 0.17 mg
    B2: 0.3 mg
    B3: 2.4 mg
    B5: 1.08 mg
    B6: 0.33 mg
    Choline: 26 mg
    Folate: 116 mg
    Vitamin C: 77 mg
    Vitamin E: 0.53 mg
    Vitamin K: 90 mcg

    BCAA’s
    Isoleucine: 0.23 g
    Leucine: 0.3 g
    Valine: 0.31 g

    Source: cronometer.com

  • Arugula and Sweet Potato Salad with Sweet Balsamic Dressing

    Arugula and Sweet Potato Salad with Sweet Balsamic Dressing

    This bowl of goodness is almost a meal in itself and definitely a great way to deliver a dose of healthy raw greens to the body. The sweet potatoes add density and a perfect compliment to the bold flavors of arugula and sharp zest of the balsamic vinegar. This meal will hit all the high notes on your palate and leave you completely satisfied. It’s quick and simple to make, especially if you prepare ahead and have the dressing and steamed sweet potatoes waiting in the fridge. Note: a touch of crumbled cashew cheese would send this salad over the top (You can learn how to make the cheese here).

    SALAD INGREDIENTS

    Serves 2

    8 cups fresh arugula
    ¼ cup dried cranberries
    ½ green apple, sliced paper thin
    ¼ cup walnuts, crushed
    2 cups chopped sweet potato (about 2 medium)
    ½ cup Sweet Balsamic Dressing

    Divide ingredients among two large salad bowls, add ¼ cup Sweet Balsamic Dressing to each salad and lightly toss to cover.

    SWEET BALSAMIC DRESSING

    sweetened with whole food sugar

    Makes about 4 servings

    ½ cup filtered water
    ¼ cup balsamic vinegar
    4-5 medjool dates (7-8 deglet noor)
    1 tsp Dijon mustard
    ½ tsp sea salt

    Place all ingredients into a high-speed blender (like a vitamix or blend-tec) and blend for about 30 seconds. Pour leftovers into a sealed glass bottle or container and store in the fridge for up to 5 days.

    NUTRITIONAL INFORMATION
    not including cashew cheese crumbles

    Calories: 400
    Carbs: 75 g
    Protein: 7 g
    Fat: 10 g
    Omega 3: 1.42 g
    Fiber: 10 g

    Calcium: 207 mg
    Iron: 0.54 mg
    Magnesium: 106 mg
    Potassium: 977 mg
    Selenium: 1.25 mcg
    Zinc: 1.26 mg

    B1: 0.19 mg
    B2: 0.2 mg
    B3: 1.68 mg
    B5: 1.55 mg
    B6: 0.48 mg
    Choline: 40 mg
    Folate: 106 mg
    Vitamin C: 40 mg
    Vitamin E: 2 mg
    Vitamin K: 93 mcg

    BCAA’s
    Isoleucine: 0.18 g
    Leucine: 0.32 g
    Valine: 0.25 g

    Source: cronometer.com