These Healthy, Sweet Shakes are a Must-Try!

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Shakes are the perfect snack when you're on the go and need something to keep you full and energized. Thankfully, they can also be healthy and delicious! Here are some recipes we thought you would like. 

Healthy Chocolate Frosty:

This is not your typical Wendy's frosty. It tastes the same, but it healthier for you. The secret ingredients: bananas and Greek yogurt!

  • 1 cup of ice
  • 1 cup chopped frozen banana
  • 1/3 cup vanilla Greek yogurt
  • 1 cup almond milk
  • 1.5 tbsp of cocoa powder
  • 1 tbsp of flax-meal (optional nutrition boost)
  • 1 or more tbsp of sweetener like maple syrup or agave nectar if you're using unsweetened yogurt, almond milk and cocoa powder. (optional)

Instructions: Combine all of your ingredients in a high-quality blender, and blend until the mixture is nice and smooth. Pro tip: Start off with a little less than 1 cup of almond milk and add more as needed. 


Ice Coffee Protein Shake:

This iced coffee protein shake is low in calories, high in protein and still gives you the boost of energy you need to start your day.

  • About 2 Cups of Ice
  • 3/4 Cup Unsweetened Almond Milk
  • 1 Cup Cold Brewed Coffee (unsweetened)
  • 1 Chopped Frozen Banana
  • 1 Scoop of Protein Powder (chocolate or vanilla)

Instructions: In a blender, combine all of the ingredients and blend until smooth (start with less ice and keep adding more until you get the consistency you like). Add a little plain Greek yogurt or peanut butter to make it richer.

Healthy Tailgating Snacks

It's officially tailgating season! While burgers and buffalo chicken dip are some of our favorites, they're certainly not the best for the body. So today we're giving you a few of the tastiest, healthiest tailgating recipes we've tried. Give them a shot this weekend! We promise you won't be disappointed. 

1. Sweet Potato Skins

  • 2 medium or large sweet potatoes
  • 1 ½ tablespoons butter
  • 1 shallot, minced
  • 1 bag fresh baby spinach
  • ¼ cup light sour cream or Greek yogurt
  • 2 ounces light cream cheese
  • 1 cup chickpeas
  • ¼ cup shredded Mozzarella cheese
  • Salt and pepper to taste

Directions:

  • Preheat oven to 350 degrees Fahrenheit. Bake sweet potatoes until tender, about 45 to 60 minutes. Let cool briefly, then cut in half.
  • In a skillet set over medium heat, melt the butter. Add shallots and cook until beginning to soften, about 2 to 3 minutes. Add the spinach and cook until just wilted, another 1 to 2 minutes. Remove from heat and set aside.
  • Use a spoon to scoop out the flesh of each sweet potato half, being sure to leave enough that skins hold their shape. Add cream cheese and sour cream to potato flesh and mash. Stir in chickpeas and spinach. Season with salt and pepper, and mix to combine.
  • Drizzle a bit of oil over each skin, then bake for about 5 minutes to crisp. Add chickpea-sweet potato mixture to each skin, then top with mozzarella. Bake for 10 to 15 minutes, or until heated through and cheese is melted and bubbling. Serve.

2. Baked Avocado Fries

  • 2 firm avocados
  • ½ cup all-purpose flour
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 2 large eggs
  • 1 ½ cups panko or regular breadcrumbs
  • Cooking spray

Directions

  • Prepare the ingredients for the breaded coating in three separate wide, shallow bowls. Whisk the flour, salt, and pepper in the first bowl, beat the eggs, and place the breadcrumbs in the third bowl. Arrange the bowls in an assembly line: flour mixture, eggs, then breadcrumbs. Place a baking sheet next to the bowl of breadcrumbs.
  • Use a chef's knife to halve the avocados, cutting from the stem end to the base. Remove and discard the pits. Cut each half into 6 (½-inch-wide) slices, and remove and discard the skin.
  • Working with one avocado slice at a time, coat in flour, then egg, and finally breadcrumbs. Start with coating in the flour mixture, shaking off any excess. Dip the flour-coated avocado slice in egg, making sure the egg completely coats the slice. Roll the avocado slice in the breadcrumbs. Make sure it is fully covered and well coated.
  • Place the breaded avocado slice on the baking sheet. Repeat the process with all the slices, spacing them about 1-inch apart on the baking sheet.
  • Spray the avocado fries with cooking spray. Transfer the baking sheet to the oven and bake until the fries are golden-brown, 20 to 25 minutes. Remove the baking sheet from the oven halfway through cooking and flip each avocado fry over with a flat spatula or tongs to ensure it cooks and browns evenly.
  • Remove the baking sheet from the oven and let cool 2 to 3 minutes before serving.

3. Buffalo Wing Popcorn

  • Nonstick vegetable oil spray
  • 8 cups popped plain popcorn
  • ¾ cup sugar
  • ¼ cup hot sauce
  • 3 tablespoons unsalted butter, cut into pieces
  • 1 teaspoon kosher salt
  • ½ teaspoon baking soda
  • ¼ teaspoon cayenne pepper

Directions

  • Preheat oven to 300 degrees Fahrenheit. Line a rimmed baking sheet with parchment paper. Lightly coat parchment and a large bowl with nonstick spray; add popcorn to bowl. Set baking sheet aside.
  • Bring sugar and ¼ cup water to a boil in a medium saucepan over medium-high heat, stirring to dissolve sugar. Boil, swirling pan occasionally, until caramel is a deep amber color, 10 to 12 minutes.
  • Remove from heat; stir in hot sauce and butter (mixture will bubble vigorously). Return to a boil and cook another 3 minutes. Remove from heat; stir in salt, baking soda, and cayenne. Working quickly and carefully (caramel will be very hot), pour caramel mixture over popcorn and toss to coat.
  • Spread out popcorn on prepared baking sheet and bake, tossing once, until dry, 15 to 20 minutes. Let cool.

Have a healthy recipe that you'd like to share? Find us on social and let us know! We might just feature you. 

4 Quick, Healthy Treats for Your Weekend Barbecue

It's officially summer and time to take advantage of those foods that are now "in season." Even though most people think of barbecue when they think of summer cookouts, there are quite a few summer dishes that are equally healthy and satisfying. Here are some of our favorites, all of which are sure to surprise and delight the rest of the guests. Plus, they are so fun and simple to make that the kids can even help! 

1.) Cucumber Sandwiches

For those of you who try to cut back on calories by avoiding bread, try this delicious substitute: cucumbers! Cucumbers are in season and make great mini sandwiches. Simply cut them into thin, round pieces, and put your choice of deli meats and cheeses in between. You can hold them together with a toothpick so that they don't fall apart upon transport. 

2.) Fruit Skewers

Most of you are used to chicken or shrimp skewers at a barbecue. Try substituting these heavier items with light, fresh fruits for a different summer treat! All you have to do is cut up your favorite fruits into 1-inch portions. Layer them onto a wooden barbecue skewer, alternating and creating a pattern for a nice aesthetic. We think that kiwi, watermelon, strawberries and grapes are really great for these! 

3.) Watermelon Pizza

Who knew watermelon could be this fun?! Create your very own watermelon pizza with your favorite fruits as a topping. The secret ingredient, otherwise known as your "sauce", is coconut yogurt (as shown in the image above). Like the other options, watermelon pizza really is what you make of it. Try different toppings to figure out your favorite combination. 

4.) Smoothie Popsicles

Freeze your smoothies in the summertime for a nice grab-and-go treat. It's also a great way to cool down on a hot day. And the best part: no added sugar like most store bought popsicles. Simply blend your favorite frozen fruits together with a little bit of water to create the base. Then pour your mixture into popsicle trays and freeze. You can get the trays off of Amazon or even at Target. The best part is that they are plastic, so they can be used time and time again! 


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

4 Must-Have Healthy Cookbooks on Amazon Prime

Happy Fat Tuesday! We recognize that today is all about indulging, and heck we encourage it! Everyone needs a little #cheatday once in a while. But as you stuff your face with jelly-filled donuts, we figured we'd give you a bit of reading material to balance things out. You know, because reading about healthy cookbooks is the first step to getting back on track after a day like today. 

Here's a list of our 4 favorite healthy cookbooks, all under $20, and all eligible for Amazon Prime! If you order one today, you could probably squeeze in one more cheat day before it arrives. Just saying... 

Real Food, Real Simple: 80 Delicious Paleo-Friendly, Gluten-Free Recipes in 5 Steps or Less
Written by Dietitian Taylor Riggs, this recent release makes food restrictions that much more manageable. It contains 80 different paleo-friendly and/or gluten free recipes, all of which can be whipped up in 5 steps or less. To get a taste of what Taylor's book has to offer, go check out all of her colorful posts on her Instagram page. Disclaimer: It's going to make you hungry.

Thug Kitchen: The Official Cookbook: Eat Like You Give a F*ck
Believe it or not, this is a #1 New York Times Bestseller. It was created to encourage people to eat their [expletive] vegetables and live an overall healthier life. Even those who are living on a tight budget! The Thug Kitchen online community hosts over three-quarters of a million people on Facebook alone! If you want to be healthier, but spend less, you should join the ride. 

Skinnytaste Fast and Slow: Knockout Quick-Fix and Slow Cooker Recipes
This piece is home to 140 quick meals for any day of the week. There are over 80 recipes that can be prepared in under 30 minutes and 60 that can be prepped in just a slow cooker. Like easy and tasty, and enjoy trying new things to eat? This book is just the ticket. 

Everyday Detox: 100 Easy Recipes to Remove Toxins, Promote Gut Health, and Lose Weight Naturally
This book promotes an overall healthy lifestyle. It's not about fitness fads or weight loss trends. It's about creating tasty, satisfying, yet effective food combinations your body needs and will love. Written by nutritionist and blogger Megan Gilmore, it includes a variety of recipes from dinners to desserts and everything in between....


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

Be the [Healthy] Hostess With the Mostess

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It can easily be argued that the words “healthy” and “holiday” do not belong in the same sentence. Food brings people together, and this time of year there’s no shortage of gatherings, snacks, or sweets. While we’re all for indulging, we feel a little less guilty when some of our indulgences are equally healthy and tasty. Thanks to the internet, there are plenty of recipes floating around that are exactly that. Whether you’re hosting a party, or just contributing to one, here’s a healthy appetizer and dessert we think you’ll love! Oh, and not to mention a quick, delicious latte recipe!

Appetizer: Sweet Potato Bites with Bacon and Avocado

  • 2 tablespoons of extra virgin olive oil
  • 2 sweet potatoes, scrubbed clean (keep the peels on)
  • 1 ¼ teaspoons of kosher salt, divided
  • ¾ of a teaspoon of black pepper
  • ⅓ of a cup of grated 2% sharp cheddar cheese
  • 2 medium avocados, peeled, pitted, and diced
  • 2 tablespoons of nonfat or 2% plain Greek yogurt
  • 1 tablespoon of fresh lime juice
  • ½ teaspoon of smoked paprika
  • 3 ounces of bacon (about 4 slices)
  • 3 tablespoons of freshly chopped cilantro

Cooking Instructions: 

  1. Place rack in upper and lower thirds of your oven and preheat the oven to 425 degrees fahrenheit.
  2. Line two rimmed baking sheets with foil, then brush with 1/2 tablespoon of olive oil each.
  3. Slice potatoes into ½ to ¼ inch cross-sections (use a mandolin if you have one.)
  4. Arrange slices in a single layer on the oiled baking sheets, then brush tops with remaining olive oil.
  5. Sprinkle with 1 teaspoon salt and black pepper.
  6. Roast for 20-25 minutes, until golden brown underneath, rotating the pans 180 degrees. Change their positions on the upper/lower racks halfway through. Flip, then roast for an additional 8 minutes. Remove from oven, sprinkle with cheddar, then return to oven and bake for an additional 3 minutes, until the cheese is melted and bubbly.
  7. In a small bowl, combine the avocado, Greek yogurt, lime juice, remaining ¼ teaspoon salt, and smoked paprika. Mash lightly with a fork, but still leave the mixture slightly chunky. Set aside.
  8. Fry bacon in a large skillet over medium heat, then remove from pan and set between two paper towels set atop a dinner plate. Blot away excess grease and, when cool enough to handle, chop into small pieces.
  9. Once the crisps have baked, top each with a dollop of the avocado mixture, chopped bacon, and cilantro. Serve warm or at room temperature.

Dessert: NO BAKE White Chocolate and Raspberry Protein Bars

  • 2 cups of gluten free oat flour
  • ½ cup of coconut flour, sifted (you can use almond flour, too)
  • ½ cup of vanilla protein powder (our SmartProtein is a solid option)
  • 2 tablespoons of granulated sweetener of choice (optional)
  • ½ cup of cashew butter (or any other nut butter you so choose)
  • ½ cup of brown rice syrup
  • ¼ cup of dried, unsweetened raspberries
  • ¼ cup of dried, unsweetened cranberries
  • ¼ cup of dairy free white chocolate chips
  • ¼ cup (or more) milk of choice (you’ll have to play around with this depending on the protein powder you use)

Cooking Instructions:

  1. Line a 9 x 9 baking dish with baking paper.
  2. Combine the flours, protein powder, and granulated sweetener. Mix well.
  3. Combine the nut butter and liquid sweetener and heat until melted.
  4. Combine both mixtures and mix well. The result should be a bit crumbly.
  5. Add the raspberries, cranberries and white chocolate chips, and mix again.
  6. Add the dairy free milk of choice slowly until a thick, firm batter is formed.
  7. Transfer the combination into the lined baking dish and press down on it firmly.
  8. Place in the refrigerator for at least 30 minutes.

And you can’t have dessert without coffee! Throw together a DIY latte by adding decaf chai spice mix to boiling water. Add 1 scoop of vanilla protein powder and cinnamon to taste, and BAM! You’ll have all of the guests talking for all of the right reasons.

Appetizer Recipe Source  //  Dessert Recipe Source  //  Latte Recipe Source

Must-Have Fall Recipes...Yes, Pumpkin Spice Included

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Tis’ the season for pumpkin everything, but finding a healthy, fall-flavored snack is like trying to find a needle in a haystack. If you’re looking to get a taste of the season, but without the added calories, we’ve got you covered. Here are a couple of tasty fall recipes to feed your pumpkin-spice cravings. Enjoy!

Pumpkin-Spice Protein Pancakes:

All of the flavor, but with a healthy protein punch. Here’s what you’ll need to make 10 pancakes:  

  • 1 and ½ cups of oat flour (or 1 and ¼ cups of oat flour and 2 scoops of vanilla protein - we recommend our Smart Protein, of course!)

  • 2 tablespoons of Splenda, Truvia, or Ideal (sugar substitute)

  • 1 tablespoon of baking powder

  • ½ teaspoon of salt

  • 1 tablespoon of cinnamon

  • ¼ teaspoon of allspice

  • ¼ teaspoon of nutmeg

  • 4 egg whites

  • ½ cup of raw pumpkin

  • 1 and ½ cups of unsweetened Almond Breeze (almond milk)

Cooking Instructions:

  1. Preheat your griddle to medium heat.
  2. Mix flour, sugar substitute, baking powder, salt, cinnamon, allspice and nutmeg in a large bowl.
  3. Whisk the egg whites and pumpkin in a separate bowl, then add in the almond milk - mixing slowly.
  4. Pour the wet ingredients into the bowl with the dry ingredients, then mix well.
  5. Spray your griddle with non-stick butter spray.
  6. Scoop your batter with a 1/4 cup measuring cup onto griddle.
  7. Cook each side until they are lightly toasted/golden brown. Make sure they are cooked all the way through before serving.

Pumpkin Pie Protein Smoothie:

Here's what you'll need for 1 smoothie serving:

  • 1 cup of unsweetened almond milk

  • 2 scoops of vanilla protein powder

  • 1 frozen banana

  • 3 tablespoons of pumpkin puree

  • ¼ teaspoon of pumpkin pie spice

Cooking Instructions:

  1. Simply add all of the ingredients into a blender and blend until smooth.

For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

Recipe inspiration found at bodybuilding.com and dailyburn.com.

Coconut Oil & Coffee: A Kick-Ass Combination

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It seems as though coconut oil can be used as a remedy for just about anything these days. It can moisturize dry hair and skin, be used as a substitute for vegetable oil, and has even been said to act as an anti-aging skincare product. Apparently, it packs a mean punch when used as a coffee creamer, too. Step away from the sugar and half-and-half, you’re going to want to hear this.

Obviously, coconut oil has a great, sweet flavor, so using it as a cream and sugar substitute in coffee is an obvious healthy alternative. However, the benefits actually go beyond taste.

First off, coconut oil contains saturated fat (SF), which is in fact not as God awful for you as they say. As they also say, everything is moderation. Unless you are over-consuming calories, the saturated fat within coconut oil can actually provide you with added energy, not extra pounds. Essentially, this form of SF is capable of being broken down without being stored as body fat. We won’t get all scientific on you, but think of it has being a “healthy saturated fat”.

Second, coconut oil is satiating. In a nutshell - consuming it can make you feel fuller, longer. That’s because lauric acid comprises 50% of its fat content (thanks lauric acid!!). While a great benefit, we advise you to be careful. To keep you from spending your day in the restroom, it’s recommended that you don’t consume more than 2 tablespoons of this magical lipid per day.

In addition to providing energy and fullness, coconut oil is said to speed up the metabolism and enhance digestive health. To ensure you get your daily dose, we recommend putting it in your morning coffee because it’s easy, convenient, and (of course) it tastes great! It replaces unhealthy sugars and creamers, and leaves you with several additional benefits - physically and mentally.

PRO TIP: For max benefit, you’ll want to blend your concoction, not stir it! To jumpstart your journey, try one of these recipes.


For more tips, tricks, and inspiration, visit us online and follow us via social media!

To shop our performance enhancing supplements on Amazon, click here. 

Greek Yogurt Veggie and Chip Dip

Party hopping this weekend? Playing host at home?

Here's a 3-ingredient recipe that will add a guilt-free dip to your spread

[[Click on the image below to view the 1-minute video on YouTube.]]

You'll Need:

1. Fresh cut veggies
2. Plain Greek Yogurt
3. A packet of ranch or dill dip seasoning

How To:

Stir the seasoning packet into a cup of Greek Yogurt, adding slowly to taste. Dress a platter with an array of veggies and/or chips, add the dip, and you're good to go! 

Happy 4th of July! We hope you take the time this weekend to truly #LIVEBETTER. 

Hungry for another simple, healthy recipe? Try our Avocado and Black Eyed Pea Dip! Click Here for the full recipe.