Kombucha Pomelo

This month for the Recipe Redux we were challenged to make a cocktail! Perfect timing because I just moved and alcohol is a necessity in the first couple of days. My favorite cocktail in all of Philadelphia is the Pomelo at Midtown Continental restaurant. Fortunately, Jon’s sister worked there and gave me the recipe. The recipe I made is similar, but also includes my favorite kombucha flavor at the moment.

If you know me then you know I absolutely love anything grapefruit. So here is the perfect make at home cocktail with some good gut bacteria included.


Kombucha Pomelo

Ingredients

  • 3 oz gin
  • 1.5 oz triple sec
  • 1/4 cup chopped cucumber
  • 2 sprigs of mint
  • 3 oz grapefruit juice
  • Grapefruit kombucha

Directions

Muddle together cucumber, mint and gin. Add triple sec to shaker. Shake it! Pour over ice and top with grapefruit kombucha. Enjoy!

Number of servings: 2 | Serving size: 1 cocktail

What is your favorite cocktail? Tell me below!

Raquel

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Garlic Hummus Chicken + Greek Farro Salad

PSA: May 13th is National Hummus Day and everyone should celebrate! I mean who doesn’t love a good dollop of Sabra hummus on veggies or crackers? But there are plenty more creative ways to use hummus as I’m sure you’ll find out thanks to all the lovely Recipe Reduxers participating in this recipe contest! Hummus is a good plant-based source of protein and fiber.

P.S. If you have leftover Greek Farro Salad then mix in some cannellini beans (or whatever beans you have on hand) for an easy, plant-based lunch!

*I received free samples of Sabra Hummus mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.


Garlic Hummus Chicken + Greek Farro Salad

Ingredients

  • Garlic Hummus Chicken:
  • 4 chicken breast
  • 2 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp turmeric
  • Pinch salt and pepper
  • 1/2 container Sabra Roasted Garlic Hummus
  • Greek Farro Salad:
  • 1/2 cup cooked farro
  • Handful shredded kale
  • 1/4 cup cucumber, chopped
  • 1/4 cup grape tomatoes, chopped
  • 2 tbsp kalamata olives, chopped
  • 2 tbsp crumbled feta cheese
  • 2 scallions, chopped
  • Dressing: 1 tbsp olive oil, 1 tbsp lemon juice, 1 tbsp roasted garlic hummus, pinch salt and pepper

Directions

Pound chicken breast into thin pieces. Marinate chicken in olive oil, turmeric, garlic powder, onion powder and salt and pepper for at least 30 minutes. Preheat oven to 400 degrees F. Line a baking sheet with foil and spray with nonstick cooking spray. Place marinated chicken breast on baking sheet and evenly cover the tops with Sabra Roasted Garlic Hummus. Bake for 20-25 minutes until cooked through. While chicken is baking combine ingredients for dressing in a small bowl. In another bowl combine farro, cucumber, tomatoes, olives, feta and scallions. Toss with salad dressing. Serve together.

Number of servings: 4 | Serving size: 1 chicken breast, 1/2 cup salad
Calories: 490, total fat: 23 g, total carbohydrates: 30 g, dietary fiber: 3 g, sugars 1 g, protein 38 g

What is your favorite way to eat hummus?! Tell me below.

Raquel

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Sweet Potato Breakfast Bars

Did ya miss me?! Sorry for the extended break. I’ve had lots of fun things going on the past couple months and many fun things coming to the blog soon!

I posted this recipe way back on Instagram and I have been promising to share it! Here it is and you should totally make it this Sunday to have a delicious breakfast all week.


Sweet Potato Breakfast Bars

Ingredients

  • 1 medium sweet potato, baked
  • 1/2 cup almond butter
  • 1/4 cup agave
  • 1 egg
  • 2 tbsp oat flour
  • 1 tsp vanilla extract
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 cup chocolate chips
  • 1/2 cup chopped pecans
  • 2 tbsp unsweetened shredded coconut

Directions

Preheat oven to 350 degrees F. Poke holes in a sweet potato with a fork. Line a baking sheet with foil and bake for about 40 minutes until tender. Let cool and remove skin from sweet potato. Add sweet potato puree to a large bowl. Add almond butter, agave and egg. Stir to combine. Add the oat flour, vanilla extract, baking soda, cinnamon and salt. Stir to combine. Fold in cranberries, pecans and coconut. Spray a square baking dish with nonstick cooking spray and add batter. Bake for 25-30 minutes until a toothpick comes out clean. Let cool and cut into squares. Store in the fridge.

Number of servings: 9 | Serving size: 1 bar
Calories: 208, total fat: 13 g, total carbohydrates: 38 g, dietary fiber: 4 g, sugars: 7 g, protein: 5 g

What have you been up to lately?! Tell me below.

Raquel

Eat Like An Athlete

You can have all the athletic ability in the world but if you don’t put the same amount of effort and discipline into your nutrition plan then all the gains can be for nothing.

Ask any athlete on the planet and they will say that getting their diet right is half the battle. Take soccer for instance, it is a physically demanding sport that requires the body to be effectively replenished through nutrition. In this article we look at what it takes to eat like a soccer star, and this knowledge can then be effectively implemented across any sport.

The importance of a soccer player’s diet was summed up perfectly by Arsene Wenger, the manager of English soccer club Arsenal. According to ThoughtCo he said: “Food is like kerosene. If you put the wrong one in your car, it’s not as quick as it should be.” Indeed Wenger famously changed his team’s diet habits during his first season in 1996. The next season his team won two trophies.

The question now is what it the ideal diet for a soccer star? Strikers United in their document ‘Eat Right to Play Right, Nutrition for the Soccer Player’ put carbohydrates as the number one food group. They state that complex carbs such as spaghetti, potatoes, rice, and lentils “should be given priority because they provided 40-50% of our body’s energy requirements.” A soccer player needs carbohydrates in order to have enough energy to not only play a 90-minute game but also recover from it.

The best soccer players in the US play for the national team and the official US Soccer website has a list of 10 nutrition rules to live by. Their top two tips are to eat natural foods such as fruit and vegetables and eat a wide selection. The US team also emphasizes the importance of eating breakfast within 30 minutes of waking up to jump-start the metabolism.

For those who are looking at this page and worrying about the strict diet, there is some hope. Speaking to soccer magazine FourFourTwo US soccer star Clint Dempsey spoke of eating less healthy foods in moderation. When asked about junk food and beer Dempsey replied: “You don’t have to be so strict that you ban yourself from eating or drinking something. You have to live your life, it is too short to keep yourself away from all the things you enjoy.”

As long as you don’t over indulge eating moderate amounts of ‘fun food’ will help with motivation. The balance has clearly worked for Dempsey, who according to journalist Kevin Hatchard who writes for Betfair Premier League, as well as covering international fixtures for the site, Dempsey is a US soccer hero and continues to perform even though he is coming to the end of his career. This is certainly testament to his diet and how well he looks after himself on and off the pitch all year round.

Hopefully this article has given soccer players and those who want to improve their diet some useful tips. Dedication and discipline in the kitchen can hugely help to improve performance levels and give you the edge over opponents. The important points are to eat whole foods, eat at the right time, and remember that it is okay to have occasional cheat meals to keep motivation up.

*Article courtesy of an outside source and verified by Raquel Redmond, RD, LDN

Three Things

1. This one is for my Philly people! Cyclebar is opening in Plymouth Meeting on May 8th! This isn’t your average cycling studio. It’s a fun, heart pounding workout that will keep you coming back! I love the variety of class times offered and the Cyclestats that measure your daily and historical performance. It’s definitely worth a try if you’re in the area! You can sign up for free rides on their website.

2. ‘Declining soda sales‘ is exactly what I love to hear. Which beverage will take over now? It seems like kombucha, cold brew coffee and pressed juices are becoming industry leaders. I’m most excited about people loving kombucha! If you follow me on Instagram you know how much I love kombucha and I drink it everyday for those yummy probiotics. Which drink is your fave?

3. The nutrition facts label is getting a face lift and the front of packaging nutrition facts will likely be updated too. How does it compare to the nutrition logo in France? The World Health Organization is pretty excited about the A-E scale nutrition logo. While it does help with making a healthier choice, it may not discourage someone from buying something they like. The label is meant to help limit intake of calories, saturated fats, sugar and salt. I’m curious to see the outcome of using this labeling.

Raquel

Moroccan Sheet Pan Chicken

Another month, another guest post from an awesome blogger! She made this delicious one pan dinner that anyone can make. It’s packed with all types of spices and is a perfect and healthy weeknight meal.

Jessica is a health and cooking coach who focuses on demystifying cooking and food so that healthy eating can become a delicious and stress-free part of people’s busy lives. She is passionate about good food and loves to develop simple and nourishing recipes so that people can enjoy food with one another. She lives just outside Washington, DC with her husband and two sons, who have taught her tons about feeding kids and cooking efficiently! Check out her blog.


Moroccan Sheet Pan Chicken with Chickpeas and Vegetables

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1 can of chickpeas, drained and rinsed
  • 1 lb carrots, peeled and chopped into 1-inch pieces
  • 1 red onion, cut into 8 wedges
  • 1/3-2/3 cups dried figs, roughly chopped
  • 2 cloves of garlic, minced
  • 1 tablespoon of fresh ginger, grated
  • 1 tablespoon paprika
  • 2 teaspoons salt
  • 1 teaspoon turmeric
  • 1 teaspoon cinnamon
  • ½ teaspoon cardamom
  • ½ teaspoon coriander
  • ½ teaspoon cumin
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons extra virgin olive oil

Directions

Preheat oven to 425 and grease a large baking sheet with olive oil or line it with parchment paper. Peel and chop the carrots into 1-inch pieces. Cut onion in half, peel it, and then cut each half into four pieces, so that you are left with 8 wedges. Roughly chop the dried figs into quarters, or small bite-sized pieces. Mince the garlic. Grate the ginger. In a large mixing bowl, combine the garlic, ginger, and all of the dried spices and mix well. Add the chicken, vegetables, and chickpeas, drizzle everything with the extra virgin olive oil, and then using a large spoon, stir it all very well, so that all the vegetables, chicken, and chickpeas get coated in the spice mixture. Pour everything out on to the baking sheet and arrange it so that it is all in an even layer, trying to avoid things lying on top of one another. If necessary use two baking sheets. Bake for 20 minutes, or until the chicken reaches 165 degrees.

Number of servings: 6 | Serving size: 1/6 dish
Calories: 325, total fat: 10 g, total carbohydrate: 41 g, dietary fiber: 13 g, sugars: 14 g, protein: 22 g

What is your favorite one pan dish? Tell me below!

Raquel

Siggi’s Triple Cream Lemon Almond Pudding

I searched all of Philadelphia for Siggi’s new Triple Cream yogurt with no luck. Then I went to visit my parents and finally had success! Of course I was not disappointed at all. I decided I needed a little dessert this weekend so here’s what I threw together. It’s slightly sweet with just enough lemon. Creating new recipes with my favorite products is so much fun!

This yogurt has only 8 grams of sugar and has 9 grams of protein. It’s ridiculously thick and creamy. Plus these ingredients are too good: Pasteurized Whole Milk, Pasteurized Cream, Cane Sugar, Lemons, Fruit Pectin, Live Active Cultures. I challenge you to find and try this new yogurt! P.S. This is not sponsored I just love my Siggi’s!


Siggi’s Triple Cream Lemon Almond Pudding

Ingredients

  • 3/4 cup coconut sugar
  • 1/3 cup oat flour
  • 1/4 tsp salt
  • 3 eggs, separated
  • 2 tbsp unsalted butter, melted
  • 1/2 cup almond milk
  • 1 container Siggi’s Triple Cream Lemon yogurt
  • Juice 1 lemon
  • 1/2 tsp almond extract
  • 2 tbsp sliced almonds

Directions

Preheat oven to 350 degrees F. Spray a small baking dish with nonstick spray. In a small bowl whisk together sugar, flour and salt. In a large bowel whisk together egg yolks, butter, milk, yogurt, lemon juice and almond extract. Stir dry mixture into wet ingredients. In the bowl of an electric mixer beat the egg whites until they form stiff peaks. Fold egg whites into the lemon pudding mixture gently. Add batter to baking dish and bake for 30 minutes until the top is set. The center should still be soft. Sprinkle with sliced almonds before serving.

Number of servings: 8 | Serving size: 1/2 cup pudding
Calories: 187, total fat: 7 g, total carbohydrates: 27 g, dietary fiber: 1 g, sugars: 15 g, protein: 5 g

Have you tried the Siggi’s Triple Cream yet? Tell me below!

Raquel

Three Things

1. I’ve talked a lot about probiotics here on the blog. It’s hard to pick a probiotic brand so I found this great review site to help you decide what to buy! The best brand according to Reviews.com is Garden of Life RAW Probiotics Colon Care. This brand contains the core five probiotic strains L. Plantarum, L. Acidophilus, L. Brevis, B. Lactis, and B. Longum. Probiotics can also be found in fermented foods. Yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles, and aged cheese are all sources of probiotics. If you don’t feel like you’re getting enough probiotics through foods then a supplement may be right for you!

2. Dietitians have some great tips that we love sharing with others. This is a nice list of tips and tricks that work for most people. My favorite on the list is don’t cut out temptation completely and snack smart. When you deprive yourself you want that thing even more! Don’t say no to desserts and “carbs” instead make smart choices and remember your portion sizes. If you want in on even more tips – work with me!

3. Is yoga an aerobic workout? Yoga is great for stress reduction and flexibility, but is it enough to count towards the recommended 150 minutes of moderate aerobic exercise per week? Well this article sort of clears it up. Yoga can be aerobic if it’s done rapidly like a power yoga class. So if you’re a big yogi try switching it up a bit between power yoga and a regular yoga class. I for one love yoga for a relaxing addition to my workouts.

Raquel

Greek Pita Tostadas with Tzatziki

Whole grains are part of a healthy diet. Anyone that tells you to avoid “carbs” or bread doesn’t know the benefits of whole grain products. I was most excited to receive the Organic Sprouted Whole Wheat and Whole Wheat pitas from Toufayan. Whole grains have so much fiber to keep you full plus they contain B vitamins, iron, zinc, copper and magnesium.

I was looking for an excuse to share with you the tzatziki sauce that I make almost every week while meal prepping. It’s delicious on chicken, eggs, sandwiches and I can’t get enough. Plus it adds little extra protein! Try this out for lunch or dinner and you will totally be satisfied.

*I received free samples of Toufayan Pita mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Toufayan Bakeries and am eligible to win prizes associated with the contest. I was not compensated for my time.


Greek Pita Tostadas with Tzatziki

Ingredients

  • 2 Organic Sprouted Whole Wheat Toufayan pitas
  • 1/4 cup Greek yogurt
  • 2 garlic cloves, minced
  • 2 tbsp cucumber, finely chopped
  • 1 tsp fresh dill
  • Squeeze fresh lemon juice
  • Salt and pepper
  • 1/4 cup rotisserie chicken, shredded
  • Toppings: chopped cucumber, grape tomatoes halved, finely diced red onion, chopped kalamata olives, artichoke hearts drained and rinsed, chopped scallions, crumbled feta cheese, extra dill

Directions

Combine Greek yogurt, garlic, cucumber dill and lemon juice in a small bowl. Once combined season with salt and pepper. Place in fridge to let the flavors come together while you prep your toppings. Toast pita for 2-3 minutes. Spread tzatziki sauce over toasted pita bread. Add toppings and enjoy!

Number of servings: 2 | Serving size: 1 pita tostada
Calories: 397, total fat: 5 g, total carbohydrates: 71 g, dietary fiber: 7 g, sugars: 6 g, protein: 17 g

What is your favorite way to use tzatziki? Tell me below!

Raquel

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Chocolate Peanut Butter Protein Waffles

Breakfast is my favorite meal of the day. I love breakfast food and I love waking up and getting to eat! I know I’m not the only one. I look forward to breakfast as I go to bed and these pancakes are one of my favorite recipes right now. I used my go to Perfect Fit protein powder for these (shout out to my TIU girls). Plus I used peanut flour which I haven’t used in a while. Peanut flour is basically ground peanuts with the fat removed! Which is why I had to add a little peanut butter on top. Natural peanut butter has healthy fats and of course I use it as much as possible because nut butter is everything.


Chocolate Peanut Butter Protein Waffles

Ingredients

  • 1 ripe banana, mashed
  • 2 scoops chocolate protein powder
  • 1 tbsp peanut powder
  • 1 tbsp almond milk
  • 1/2 cup egg whites
  • 1/2 tsp baking powder
  • 1 tbsp mini chocolate chips
  • Toppings: banana slices, peanut butter, more chocolate chips!

Directions

Combine all ingredients except the chocolate chips in a large bowl. Heat waffle maker on medium heat or a pan if you want to make pancakes! Sprinkle chocolate chips into the batter. Pour half the batter into the waffle maker and cook through ~8-10 minutes. Remove from waffle maker and cool on a wire rack while you make the other waffle. Top with all the goodies!

Number of servings: 2 | Serving size: 1 waffle
Calories: 220, total fat: 4 g, total carbohydrates: 26 g, dietary fiber: 8 g, sugars: 13 g, protein: 20 g

What is your favorite breakfast? Tell me below!

Raquel