Post-Workout Smoothie

Sometimes I think that my favorite part of my workout is my post-sweat smoothie!  I always make this when I get home from the gym because it's a great way to get in some protein, one whole fruit serving and to replenish my electrolytes.  It's also a really simple recipe.  Here's everything you need:

*If you don't have the individual smoothie blender a regular blender or food processor works just as well.  However, if you are a smoothie drinker I would encourage one of these things.  It's so easy to just through everything into the cup, blend it up and it's ready to drink with minimal mess left behind.   

Peanut Butter Banana Smoothie 

1 Banana
1 Scoop (about 2 TBSP) Trans-Fat free Natural Peanut Butter (I use Smart Balance)
Coconut Milk (about 3/4 cup; I love this stuff, it has a much longer shelf life than cows milk)
Ice

I don't really measure anything, I just throw it all in the blender until it reaches the desired consistency.  You can also add in some spinach or kale to increase your nutrient content if you have some on hand. 

Ta da!  Now you have a tasty post-workout snack!

Trick: Cook a Vegetarian Meal at Least Once a Week

I try to challenge myself to cook one vegetarian meal once a week.  This is a great way to ensure that I am getting plenty of vegetable servings for the day.  A new recipe that I love is Black Bean Burgers with Chipotle Ketchup.  If you are a vegan you can replace the egg with flax seed, water and flour to help bind the burgers.  The burgers can also be made and frozen before pan frying.  Make and form the burgers and freeze in individual freezer bags and pan fry when ready. 

Black Bean Burgers with Chipotle Ketchup                           Serves 6 (large burgers)

Black Bean Burger

2 ½ cups Black beans (canned), rinsed

½ Tbs Vegetable or Olive oil

½ Medium yellow onion, small dice

½ Red bell pepper, seeded, small dice

2 Cloves garlic, minced

½ cup Cooked brown rice

1 tsp Ground cumin

¾ tsp Salt

¼ cup Pecans, chopped fine

1 Green onion, thinly sliced

1 Egg, lightly beaten

¾ cup Whole-grain bread crumbs

2 Tbs Vegetable or Olive Oil for frying burgers

6 Whole-grain burger buns

Tomato, lettuce and onion for garnish

Chipotle ketchup

To make the burgers:

1. In a sauté pan, heat the oil. Add the onions and sauté until translucent.  Add peppers and garlic until soft. About 3 minutes.
2. Stir in salt. Remove from heat and transfer mixture to a bowl. Set aside to cool.
3. In a food processor, combine beans, onion mixture, rice, pecans, green onion and cumin. Pulse until mixture is coarse.
4. Fold in egg and bread crumbs. Form into 6 even patties ¾ “thick.
5. Refrigerate until ready to sauté.
6. Heat oil and sauté patties, turning only once, until nicely browned on each side, 7 – 9 minutes total. Serve hot.

Chipotle Ketchup

4 Plum tomatoes, concassé

½  Medium yellow onion, small dice

2 Cloves garlic, minced

2 Tbs Tomato paste

2 Tbs Red wine vinegar

2 Chipotle chilis in adobo sauce, minced

1 ½  tsp Ground cumin

½ tsp Salt

To make the ketchup:

1. Combine the peeled, seeded and chopped tomatoes, yellow onion, garlic, tomato paste, vinegar, chipotle pepper, cumin, and salt in a saucepan
2. Cook over medium heat and bring the mixture to a boil and reduce heat to low
3.  Simmer uncovered, stirring occasionally (be sure to scrape the bottom of the pan to ensure that it’s not burning)
4. Cook until the liquid is reduced and the sauce is thick
5. Puree and serve warm on burger

Banana Chocolate Chip Waffles

Yum!  I was going through some old recipes the other day and stumbled on a bunch from Jessica Seinfeld and decided to try them.  Since the holidays I have been struggling to get enough fruit and vegetables in my daily diet so I was trying to find new ways to work them in.  This recipe has a whole banana, two carrots and crushed dark chocolate chunks for extra antioxidants. 

*Tip: I freeze bananas when they are ripe to have ready for recipes like this. 

Banana Chocolate-Chip Waffles

Serves 4

1 cup whole-wheat pastry flour
1 tsp baking soda
1/4 tsp baking powder
1/4 tsp salt
3 TBSP canola oil
2 large egg whites
1/2 cup lowfat buttermilk
1/2 cup carrot puree
1 ripe banana mashed
2 TBSP dark chocolate chips
cooking spray

Preheat a waffle iron on high.  In a large bowl or zipper-lock plastic bag, mix the flour, baking soda, baking powder, and salt.  In another large bowl, beat the oil, egg whites, buttermilk, carrot puree and banana with an electric mixer.  Mix on low speed for 1 minute or until smooth.  Stir in the chocolate chips. 

Add the flour mixture.  Stir with a wooden spoon until just combined--the batter will be lumpy.  Coat the waffle iron with cooking spray.  Ladle 1/8 to 1/4 cup of batter into each compartment of the iron.  Cook for about 4 to 5 minutes or until the waffles are lightly browned.  Serve immediately.

Nutrition Facts: 1 waffle
298 calories
14g fat
2g saturated fat
40g carbs
7g protein
62mg calcium
2mg iron
565mg sodium