Author: HUMANFITPROJECT EDITORS

  • Raw Chocolate Raspberry Ice Cream Cake

    Raw Chocolate Raspberry Ice Cream Cake

    Looking for something healthy to replace the traditional box of chocolates for Valentine’s Day this year? Here is a 5 ingredient fruit-based dessert to enjoy after a quiet romantic Valentine’s Day dinner. The base is made with a blend of frozen bananas, raw cacao powder, cashews, and a few dates with a simple raspberry sauce to drizzle over top. Garnish with fresh raspberries and a bit of dried coconut flakes. A healthy and sexy whole food dessert to share this Valentine’s Day while eliminating any negative impact on your fitness training.

    Ingredients

    Makes 4 servings

    7 frozen bananas (with brown spotting)
    ¼ cup raw cacao powder
    ¼ cup raw cashews
    2 medjool dates (or 4 deglet noor dates)

    Cut the bananas into 1-2 inch chunks and place into a sealed container. Note: if you use fresh bananas for this recipe, the texture will not be the same. Place cashews and dates into a bowl and cover with water. Allow the bananas to freeze and the cashews/dates soak overnight.

    Remove frozen banana chunks from the freezer and place into a food processor. Drain the water from the cashews and dates, add to the food processor along with the cacao powder. Blend until smooth. There will be small bits of cashew and date pieces which will add a nice texture to the dessert. Note: if you like a silky smooth texture, without any fruit and nut pieces, use a vitamin with the lid on (plastic cap removed) and press ingredients into the blades with the tamper until well blended.

    Take a 5” or 6” mini springform pan and line with wax or parchment paper. Pour the mixture into the pan and level it out evenly with a spatula. Place into the freezer for at least 6 hours before removing.

    When your raw ice cream cake is ready, remove it from the freezer and let sit for about 1 minute. Carefully remove the springform pan and the parchment paper that is lining the bottom. Place onto a small serving plate and allow to sit for another minute. Before serving, generously pour the raspberry sauce over the top (recipe below). Add a few fresh raspberries and a pinch of dried coconut flakes (or shredded coconut, if you can’t find the large flakes). Serve immediately.

    FRESH RASPBERRY SAUCE

    1 cup fresh raspberries
    2 medjool dates (or 4 deglet noor)

    Blend in a high speed blender for about 30 seconds. You may need to use the tamper to scrape the sides and press mixture into the blades until it catches. Pour raspberry mixture into a fine strainer (over a small bowl) to remove the tiny seeds and to create a smooth texture. Use a spoon to scrape the mixture back and forth, helping it to get through the strainer. Place into a sealed glass container and store in the fridge for up to 5 days.

    Tip: if you have any raspberry sauce leftover, you can make a raspberry-balsamic dressing.
    Take ¼ cup of raspberry sauce, add 1-2 tablespoons of balsamic vinegar and a pinch of sea salt, mix well. Pour over any fresh salad combo. Enjoy.

    NUTRITIONAL INFORMATION
    For 1 serving (recipe makes 4)

    Calories: 285
    Carbs: 62 g
    Protein: 5 g
    Fat: 5 g
    Fiber: 8 g

    Calcium: 29 mg
    Iron: 1.76 mg
    Magnesium: 86 mg
    Potassium: 876 mg
    Selenium: 3.7 mcg
    Zinc: 8 mg

    B1: 0.1 mg
    B2: 0.16 mg
    B3: 1.65 mg
    B5: 0.86 mg
    B6: 0.82 mg
    Choline: 26 mg
    Folate: 45 mg
    Vitamin C: 18 mg
    Vitamin E: 0.28 mg
    Vitamin K: 4.1 mg

    BCAA’s
    Isoleucine: 0.13 g
    Leucine: 0.27 g
    Valine: 0.19 g

    Source: cronometer.com

  • In Remembrance of Will Huntington

    In Remembrance of Will Huntington

    Since the day HUMANFITPROJECT began, we’ve scouted for subject matter experts and talent from all parts of the digital world. Needless to say, it’s really hard to find really great people. And we’re not only speaking of being really great at what they do, we’re speaking about being really great as a human being.

    Will Huntington was one of those really great human beings, who also happened to be really great at what he did. Unfortunately, Will has passed on. His untimely and tragic death is not only a loss to his closest of friends and family, but a loss to all those he would have touched.

    Will had been in the class of second generation contributors, and had stuck by us ever since. His knowledge of fitness and health was as world-class as it gets, as was his character and personality.

    We’ll miss you, Will. Rest in peace.

    * The following links are some of the great contributions Will Huntington has made to fitness industry.

    The Soccer Performance Workout
    The Runner’s Performance Workout
    The Basketball Performance Workout
    The Volleyball Performance Workout
    The Surfer’s Performance Workout
    The Cross Training Performance Workout
    Essentials: Weightlifting and Yoga
    The Full Body CrossFit Workout
    The Workout Wingman: Six Training Challenges
    7 Exercises You Need Somewhere in Your Routine
    Lost Across Thailand: Part I
    Lost Across Thailand: Part II
    Lost Across Thailand: Part III
    5 Legit Fat-Burning Workouts That Transform Your Body

  • Indian-Spiced Lentils with Seasoned Quinoa

    Indian-Spiced Lentils with Seasoned Quinoa

    INDIAN-SPICED LENTILS

    with SEASONED QUINOA

    Mix up your dinner repertoire with this spicy quinoa and lentil dish. As a seed with a grain-like texture, quinoa is a healthy staple ingredient for those avoiding gluten in their diets. This Indian-inspired meal is light yet satisfying but also has the nutrition and depth of flavor that speaks to the season. Lentils and quinoa are a match made in heaven, so you can’t go wrong this hearty dish that is full of aromatic spices.

    INDIAN-SPICED LENTILS

    Ingredients

    Makes 2 servings

    32 ounce crushed tomatoes
    1/2 cup diced carrot
    1/2 cup diced onion
    1 cup spinach, chopped
    2 tbs minced fresh parsley (or 1 tbs dried)
    2 tsp apple cider vinegar
    2 cloves garlic, minced
    1.5 tsp garam masala
    1 tsp curry powder
    1/2 tsp cumin
    1/2 tsp coriander
    1.5 tsp sea salt
    1/2 tsp red chili flakes
    Pinch of nutmeg
    1.5 cup cooked lentils

    Add all ingredients to medium saucepan, except the cooked lentils. Bring to boil, turn heat to low and simmer for 20 minutes. Add cooked lentils, simmer additional 10-15 minutes or until it thickens up a bit. Serve over Seasoned Quinoa and top with 1/4 avocado and a few sprigs of fresh cilantro.

    SEASONED QUINOA

    Ingredients

    Makes 2 servings

    4 cups cooked quinoa
    2 tbs minced fresh cilantro (or 1 tbs dried)
    1/2 tsp garlic granules
    1/2 tsp sea salt
    1/2 tsp curry powder
    In a medium sized bowl, combine all ingredients and mix well.

    Nutritional Information
    * includes 1/4 avocado and 2 cups quinoa

    Calories: 858
    Carbs: 153 g
    Protein: 39 g
    Fat: 14 g
    Omega 3: 0.51 g
    Fiber: 35 g

    Calcium: 283 mg
    Iron: 17.3 mg
    Magnesium: 2967 mg
    Potassium: 412 mg
    Selenium: 18 mcg
    Zinc: 7.7 mg

    B1: 1.07 mg
    B2: 0.87 mg
    B3: 9.8 mg
    B5: 2.9 mg
    B6: 1.66 mg
    Choline: 206 mg
    Folate: 559 mcg
    Vitamin C: 58 mg
    Vitamin E: 9.5 mg
    Vitamin K: 125 mcg

    BCAA’s
    Isoleucine: 1.41 g
    Leucine: 2.3 g
    Valine: 1.63 g

    Source: cronometer.com

  • Ginger-Sage Butternut Squash Soup with Fresh Autumn Salad

    Ginger-Sage Butternut Squash Soup with Fresh Autumn Salad

    GINGER-SAGE BUTTERNUT SQUASH SOUP

    with FRESH AUTUMN SALAD

    During the fall season, there is nothing as comforting as a bowl of warm butternut squash soup. This dairy-free bowl of nourishment is puréed to a velvety creaminess that rivals any popular cream soup. It’s bright, vibrant color will definitely ward off those nasty pre-winter blues. Serve with Fresh Autumn Salad and you have yourself a hearty and satisfying meal for lunch or a light dinner.

    Ingredients

    4 cups water
    1 small butternut squash, peeled and chopped (or 2 cups purée)
    1 apple, cored and chopped
    2 carrots, chopped
    3 celery, chopped
    1/2 medium onion, chopped (about 1/2 cup)
    2 tsp dried sage
    1 tsp ground ginger (or 1/2″ chunk fresh)
    1.5 tsp sea salt
    1/2 cup fresh almond milk (recipe here) or any other plant milk

    *add milk after removing soup from heat

    Directions

    Place all ingredients in medium saucepan and bring to boil, lower heat and simmer 40 minutes. Turn heat off, let cool for 5 minutes. Pour into blender, add 1/2 cup almond milk, and blend until creamy. Pour back into saucepan until ready to serve. Store leftovers in a sealed glass container in the fridge for up to 5 days. If it lasts that long. To reheat, use low/med heat.

    FRESH AUTUMN SALAD

    2 medium carrots, julienne
    2 green apples, julienne
    1 small yellow beet, julienne
    2 cups shredded romaine lettuce
    1 tbs lemon juice
    2 tbs dried cranberries
    1 tbs crushed walnuts

    Directions

    Place all ingredients into a large salad bowl and mix well to cover the vegetables in lemon juice. Plate your salad and finish with Creamy Dill Dressing.

    *Use a mandoline to quickly and easily julienne your veggies to create a delicate mouth feel to your salad. You can also just use a handheld shredder.

    CREAMY DILL DRESSING

    Makes about 5 servings

    3/4 cup water
    1/2 cup cashews (best soaked at least 4 hr)
    1 tbs lemon juice
    1 tsp dried dill
    1/2 tsp sea salt

    Blend all ingredients in a high-speed blender until creamy. Store leftovers in a sealed glass container in the fridge for up to 5 days.

    Nutritional Information
    *calculated using the fresh made almond milk

    *if using commercial plant-based milk in the soup, it will lower the fat/protein/calories due to processing

    Calories: 816
    Carbs: 157 g
    Protein: 16 g
    Fat: 22 g
    Omega 3: 0.77 g
    Fiber: 33 g
    Calcium: 330 mg
    Iron: 6.4 mg
    Magnesium: 273 mg
    Potassium: 2828 mg
    Selenium: 7 mcg
    Zinc: 3.3 mg
    B1: 0.63 mg
    B2: 0.63 mg
    B3: 6.6 mg
    B5: 2.5 mg
    B6: 1.12 mg
    Choline: 100 mg
    Folate: 362 mcg
    Vitamin C: 102 mg
    Vitamin E: 10 mg
    Vitamin K: 149 mcg
    BCAA’s
    Isoleucine: 0.66 g
    Leucine: 1.11 g
    Valine: 0.78 g
  • DIY: RAW ALMOND MILK

    DIY: RAW ALMOND MILK

    RAW ALMOND MILK

    Makes about 8 servings (4 oz)

    1 cup almonds
    4 cups water
    2 dates

    Instructions

    1. Soak the almonds in 2 cups filtered water overnight or for at least 8 hours. (If you are not ready to make your almond milk after 8 hours of soaking, rinse almonds, refill with fresh filtered water, place bowl in fridge for up to 2 days). Soaking allows the almonds to take in water and expand, releasing enzyme inhibitors and phytic acid in the process, while making the nutrients in the almond more absorbable.

    2. Pour almonds into a strainer and rinse well to remove soak water.

    3. Add soaked almonds, dates, and 4 cups filtered water to a high-speed blender (Vitamix or Blendtec) and blend for about 45 seconds.

    4. Place a nut milk bag (Amazon.com) into a small bowl and fold the edges over the side of bowl. Pour the blended almonds into the nut milk bag.

    5. Pull the edges of the nut milk bag up and lift the bag a few inches above the bowl. Gently squeeze the bag to assist the release of milk. *Do not press too firmly or you will create excess pressure and force a small hole in the fine mesh bag.

    6. After you have squeezed all of the milk from the pulp, pour the bowl of fresh almond milk through a fine mesh strainer to remove any leftover pulp. Place fresh milk into a sealed glass container and store in the refrigerator for up to 5 days. Add to smoothies, cooked cereals, or as a base for creamy salad dressings.

    7. Remove pulp from nut milk bag and thoroughly rinse the bag, turning inside out. Hang to dry.

    * Pulp can be stored in a sealed glass container for up to 3 days in the refrigerator. Add to smoothies or cooked cereals.

    * You can also dry it in a dehydrator (120 degrees F. for about 24 hours) or spread it on a cooking sheet and dry it in the oven (300 degrees F. for about 15 minutes) and sprinkle it over salads or as a garnish for soups.

    [layerslider id=”52″]

    NUTRITIONAL INFORMATION
    Per 8 ounces

    Calories: 73
    Carbs: 3 g
    Protein: 3 g
    Fat: 6 g
    Omega 3: 0
    Fiber: 0

    Calcium: 33 mg
    Iron: 0.46 mg
    Magnesium: 33 mg
    Potassium: 91 mg
    Selenium: 0.51 mcg
    Zinc: 0.39 mg

    B1: 0.02 mg
    B2: 0.14 mg
    B3: 0.45 mg
    B5: 0.06 mg
    B6: 0.01 mg
    Choline: 6.5 mg
    Folate: 5.5 mcg
    Vitamin C: 0
    Vitamin E: 3.2 mg
    Vitamin K: 0

    BCAA’s
    Isoleucine: 0.09 g
    Leucine: 0.18 g
    Valine: 0.10 g

  • GREEN MOJO Detox Juice

    GREEN MOJO Detox Juice

    During a juice cleanse you are giving your body permission to take a break. Allowing your body to take a break from hard-to-digest foods, gives it a chance to rest, repair, and rejuvenate. Kickstart your health with this refreshing, vitamin-filled green juice. A break from eating solid food, with the addition of this nutrient-dense elixir, and you will have your mojo invigorated in no time.

    GREEN MOJO

    1 large cucumber
    2 green apples
    2-3 kale leaves
    1/2 lemon, without peel
    6-8 fresh mint leaves

    Process vegetables through a masticating juicer according to manufacturer’s instructions. Best if consumed immediately after blending, for highest nutrient content.

  • FLAMING SCARLET Detox Juice

    FLAMING SCARLET Detox Juice

    Detoxification and juicing go hand in hand. When we abstain from solid food and deliver nutrients in the form of juices and/or blended foods, we free up digestive energy and allow the body to shift that energy towards the detox process.

    The body needs ‘energy’ and ‘nutrients’ to keep up with it’s daily job of detoxification. For every ‘toxin’ molecule our body detoxifies, it also loses a ‘nutrient’ molecule in the process, which needs to be replenished. Juices and smoothies give a concentrated amount of nutrients and require the least amount of bodily energy. This is why the detoxification process speeds up during a juice fast. When you end your fast and reintroduce solid foods, choose whole foods, since they are easier to digest and more nutrient-dense. This will keep the body’s detoxification system working efficiently even after the ‘detox’ has ended.

    Note: Preparation for a juice cleanse is suggested, especially if coming from a high fat diet, to ensure the proper absorption of the juices. When you take on a juice cleanse, you are essentially embarking on a high carb, low fat, low protein diet to speed up the detox process. Since high fat intake inhibits the proper absorption of carbohydrates, it’s best to set aside 2-3 days prior to your detox, where dietary fat intake is kept low. Juices do not go through the regular digestive process and therefore enter the bloodstream quickly. You want to make sure you are setting up a condition within the body where those sugars can easily be absorbed into the cells, so they will not continue to circulate within the bloodstream.

    The Flaming Scarlet is a delicious juice to include in your detox program. It includes beets which are extremely high in a substance that the body converts into a gas called nitric oxide. This gas has an anti-platelet effect that prevents blood from thickening and helps the smooth muscles within blood vessels to relax.

    The addition of cayenne delivers a dose of capsicum which helps to ‘move’ the blood. Blood flow is what takes nutrients to cells and moves out certain wastes materials. Capsicum can speed up the process of delivering nutrients to cells, which is extremely important in the detox process.

    FLAMING SCARLET

    8 carrots
    1 small red beet
    1/4 ” piece fresh cayenne pepper (or pinch of cayenne powder)

    Process vegetables through a masticating juicer according to manufacturer’s instructions. If using cayenne powder, add to juice before serving, mix well.

  • EMERALD CITY Detox Smoothie

    EMERALD CITY Detox Smoothie

    This green smoothie provides a hefty dose of chlorophyll. This plant-based molecule is a potent blood-cleanser, it can attach to toxins and remove them from the body, making this green brew a perfect addition to any detox program. The chlorophyll found in green plants also carries a significant amount of oxygen to our ‘cells’ and our healthy ‘gut bacteria’. This is vitally important since both require an oxygen-rich environment to survive. So head on over to the Emerald City and get your daily dose of chlorophyll.

    EMERALD CITY

    2 bananas 1 green apple 3 cups spinach 2 kale or collard green leaf 1 tbs hemp seed 1/2 cup filtered water Handful of ice, optional Blend all ingredients in a high-speed blender, like a Blendtec or Vitamix, until creamy (about 30 seconds). Best if consumed immediately after blending, for highest nutrient content.

  • Cashew Fig Bar with Pistachios

    Cashew Fig Bar with Pistachios

    Cashew Fig Bar

    with pistachios

    Serves 5

    These rich, dairy free, no-bake bars are sweetened only with natural sugars and contain just 7 everyday whole food ingredients. They are easy to prepare (if you have a high-speed blender and food processor) and you just pop them in the freezer to set. Enjoy.

    Crust

    1 cup quick oats
    1 cup dates

    Place into food processor and blend until the mixture just begins to clump together, do not over process. Press crust into the bottom of a parchment paper lined 6 x 8 pan. Place into freezer to firm up while preparing the filling.

    Cashew Filling

    1 cup cashews, soak overnight and rinsed
    1/2 cup cannellini beans (or cashews)
    1/2 cup dates
    1/2 cup almond milk

    1/4 cup pistachios, roughly chopped
    4 fresh figs, sliced (for topping)

    Place all ingredients into a high-speed blender and blend until mixture is silky smooth. You may need to turn off the blender, remove lid and scrape down the sides of the container a few times to insure that all ingredients are combined. Remove the crust from freezer, pour half of the filling mixture into the pan, spread it evenly and add the pistachios. Pour the remaining mixture on top of the pistachios and spread it evenly again.

    Place into freezer to firm up for at least 4 hours. When ready to serve, slice the figs and place them on top of the uncut bars. Cut into 6 bar and serve. Note: If kept in the refrigerator, they will become soft like cream cheese, but are still delicious and will stay fresh for up to 4 days. You can also keep them in the freezer (minus the fig slices) for up to 2 months.

    Nutritional Information
    (including cannellini beans)

    Calories: 416
    Carbs:65 g
    Protein: 11 g
    Fat: 16 g
    Omega 3: 0.05 g
    Fiber: 9 g

    Calcium: 65 g
    Iron: 4 mg
    Magnesium: 143 mg
    Potassium: 724 mg
    Selenium: 11 mcg
    Zinc: 2.7 mg

    B1: 0.42 mg
    B2: 0.17 mg
    B3: 1.26 mg
    B5: 0.82 mg
    B6: 0.35 mg
    Choline: 31 mg
    Folate: 25 mcg
    Vitamin C: 1.4 mg
    Vitamin E: 0.54 mg
    Vitamin K: 16 mcg

    BCAA’s
    Isoleucine: 0.37 g
    Leucine: 0.68 g
    Valine: 0.52 g

  • Greek Pizza and Spinach Salad

    Greek Pizza and Spinach Salad

    Greek Pizza and Spinach Salad

    with Raw Cashew Feta

    This Greek-inspired meal serves up a unique combo of whole food ingredients. The olive and cashew feta adds big, bold flavor to both the pizza and salad and will have your mouth watering for more.

    Pizza

    Makes 1 serving

    2 millet-flax lavash (or other thin-crust)
    2/3 cup oil free garlic hummus (recipe below)
    1 cup artichoke hearts, chopped
    1 potato, sliced paper-thin
    8 kalamata olives, chopped
    1/2 cup tomatoes, diced
    2 tbs fresh dill, chopped
    Feta crumbles (recipe below)

    Preheat oven to 375 degrees. Spread 1/3 cup hummus on each lavash (or other thin crust). Slice potato (paper thin) with a handheld mandoline, layer potato slices evenly over both pizzas add remaining ingredients, except for the fresh dill. Place into oven to warm for 15-20 minutes, spinning once for even heating (do not over-brown). Prepare your salad while pizzas are warming, set aside. Remove pizza and place onto cutting board, allow to cool for about 2 minutes, add fresh dill herb. Cut a slice of frozen cashew feta and roughly chop it to create feta crumbles (it’s much easier to work with when it’s still frozen). Immediately garnish pizzas and salad with feta (raw feta will soften in about 1 minute). Slice your pizzas and serve.

    Note: The Kyocera handheld mandoline can be purchased on amazon.com for $25 and the millet-flax lavash can be purchased at select natural food stores or online at Sami’s Bakery samisbakery.com

    Oil-Free Garlic Hummus

    Makes about 2.5 cups

    2 cups garbanzo beans
    1/2 cup filtered water
    1/4 cup tahini
    2 tbs lemon juice
    2 cloves garlic (or 1 tsp garlic granules)
    1/2 tsp sea salt
    1/4 tsp cumin

    Place all ingredients into a food processor or high-speed blender and blend until creamy. Store leftovers in a sealed glass container for up to 5 days.

    Spinach Salad with Cashew Feta

    4 cups fresh spinach
    1/2 cucumber, sliced paper-thin
    1/4 cup red onion, finely sliced
    1/2 cup blackberries
    2 tbs lemon juice
    1/4 tsp garlic granules
    1/4 tsp sea salt
    Pinch of black pepper
    Feta crumbles (recipe below)

    Place all ingredients, except feta, into a large salad bowl and toss well. Add feta crumbles.

    Raw Cashew Feta

    2 cups cashews, soaked overnight and rinsed
    1 cup water
    2 tbs lemon juice
    1 tsp sea salt

    Blend all ingredients in a high-speed blender until thick and smooth. Note: you may have to turn off the blender, remove lid, scrape down sides a few times, and also move the mixture around with a rubber spatula. Replace lid and allow to blend again. This process should take about 7-8 minutes. Patience is required.

    Once the mixture is silky smooth, pour into a strainer that is lined with a folded piece of cheesecloth. Place strainer over a bowl or plate to catch any water that drips. Place into refrigerator to firm up (about 4 hours). Remove and cut in half (using cheese cloth so cheese doesn’t stick to your hands) shape each half into a 7″ long log. Place into a sealed container and allow to freeze overnight.

    You can also store one of the cheese logs in your refrigerator (it will stay soft and spreadable) and use it as you would cream cheese. Freeze the other log for feta crumbles. This cheese will store in the fridge for only 5 days but will keep in the freezer for up to 3 months. Note: The unbleached cheesecloth can be purchased on Amazon.com

    Nutritional Information

    Calories: 1020
    Carbs: 163 g
    Protein: 40 g
    Fat: 32 g
    Omega 3: 0.41 g
    Fiber:41 g

    Calcium: 344 mg
    Iron: 12 mg
    Magnesium: 371 mg
    Potassium: 2897 mg
    Selenium: 14.7 mcg
    Zinc: 5.8 mg

    B1: 0.75 g
    B2: 0.65 g
    B3: 6.9 g
    B5: 2.2 g
    B6: 1.27
    Choline: 159 g
    Folate: 622 mcg
    Vitamin C: 129 mg
    Vitamin E: 4.8 mg
    Vitamin K: 665 mcg

    BCAA’s
    Isoleucine: 1.24 g
    Leucine: 1.69 g
    Valine: 1.5 g