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#fitgirl composite made by
KIMBERLY CROOKS
Hey fit girls,
As someone totally in love with social media and wellness, doing a cookbook incorporating the two has been a dream of mine. Thank you for supporting my brain-child. I wish you delicious eats and self-love.
TABLE OF CONTENTS BREAKFAST Maple Chia Pudding & Overnight Oats Blog KATHEATS . . . Acai Berry Bowl Blog HUMMUSAPIEN . . . Cacao Acai Bowl Blog NUTRITIOUSEATS LUNCH Simple & Do-a-Bowl Blog NOURISHTHEROOTS . . . Happy Bowl Blog BLOGILATES DINNER Oodles of Zoodles Blog HEALTHNUT . . . No Mac-N-Cheese By Leta Shy (site: POPSUGAR) SNACKS Fruity Yogurt Bites By Brandi Milloy (site: POPSUGAR) . . . Apricot Balls Blog HEALTHFULPURSUIT
#fitgirl
Fake QR Code by 123rf.com
BREAKFAST OVERNIGHT PUDDING AND OATMEAL MAPLE CHAI CHIA PUDDING Serves 1
BASIC FOUNDATION
1/4 cup chia seeds 1 cup milk of your choice 1 tsp vanilla extract INGREDIENTS 1 tbsp maple syrup 1/2 tsp cinnamon 1/4 tsp cardamom Pinch ground cloves 1 tbsp goji berries 1 tbsp cacao nibs 1 tbsp roasted macadamia nuts INSTRUCTIONS Mix chia, milk, spices, maple and vanilla. Add in goji berries and nibs, reserving a few as toppings. Allow pudding to sit overnight in the fridge. Add toppings in the AM!
OVERNIGHT OATS
INGREDIENTS Serves 1 BASIC FOUNDATION 1/3 cup rolled oats 1/3 cup milk (regular OR nut milk) 1/3 cup plain OR greek yogurt Pinch salt
BANANA APPLE NUT
1 banana 2 tbsp peanut butter (OVERNIGHT) Pinch of cinnamon (OVERNIGHT)
BERRYFUL
1/2 cup raspberries 1/4 blueberries 1 tsp vanilla extract (OVERNIGHT) 1/4 cup coconut (OVERNIGHT)
INSTRUCTIONS
Stir all basic foundation ingredients AND the overnight ingredients for each recipe together and leave it overnight in the fridge.
#chia pudding
IN THE A.M: Add the other ingredients for each recipe as toppings.
#fitgirl
ACAI BOWLS ACAI BERRY BOWL Serves 1
#trending
Acai is a superfood that is nutritionally dense in composition! Adding it into a smoothie bowl can curb your sugar cravings and provide great energy for the day.
INGREDIENTS
1 cup milk of choice 1 cup frozen mixed berries ½ frozen banana ½ cup acia juice 3-4 pieces of ice Toppings: Raspberries, Granola, Banana Dried unsweetened coconut Mango
INSTRUCTIONS
Blend all ingredients until smooth. Add toppings.
CACAO ACAI BOWL Serves 1 1 ½ 1 1 1 ¼
INGREDIENTS
frozen unsweetened acai pack cup milk of your choice overripe frozen banana pitted date tbsp cacao powder of an avocado Toppings: cacao nibs, unsweetened shredded coconut, sliced banana, granola
INSTRUCTIONS
Break acai pack into fourths using a sharp knife. Place acai along with the rest of the ingredients in a food processor and blend until smooth and creamy. Breaking the acai into smaller pieces will make it easier to blend. Add toppings
BREAKFAST “Let food be thy medicine and medicine be thy food.” #fitgirl -Hippocrates
LUNCH MACROBIOTIC BOWLS
#trending
Other than their beautiful aesthetic, macro bowls are an easy way to slip in extra vitamins and minerals. These bowls are a sure fire way to put together a nutritious and detoxing meal!
SIMPLE & DO-A-BOWL Serves 2
INGREDIENTS
2 1/2 cups cooked brown rice 1 cup cooked black beans 1 large clove of garlic 1 small piece (about 1 inch) fresh ginger 2 carrots small bunch of kale splash of brown rice vinegar, toasted sesame oil or soy sauce Toppings: one sheet of nori seaweed, cut or torn into small strips avocado kimchi or pickled ginger
DIRECTIONS
Distribute cooked rice and beans between two bowls. Set aside.
WELLANDGOOD.COM
Chop the garlic. Peel and chop the fresh ginger. Set aside. Julienne the carrots (or shred/grate them). Destem the kale and chop into thin ribbons. Set aside. In a large frying pan, add some sesame oil (or any oil of your choice), chopped garlic, and ginger. On medium low heat, warm the garlic and ginger until it just begins to be fragrant. Add the carrots and kale and a pinch of salt. Stir continuously just until the kale begins to wilt. Remove from the heat. Add a splash of brown rice vinegar, more salt, and a touch of toasted sesame oil to the greens. Season to taste. Arrange the greens in the bowls with the rice and beans. Add toppings!
#macro bowl
#fitgirl
LUNCH “Change comes from self-love, not self-loathing.” -Lauren Fleshman
HAPPY BOWL Serves 1
INGREDIENTS
1 small sweet potato, peeled and cubed 1 cup cauliflower florets Pinch sea salt 1/4 cup beans of choice 1/2 cup cooked quinoa 1 large handful of kale leaves 1/2 small yellow onion 1 tsp olive oil 1 tsp lemon juice 2 tbsp sauerkraut Handful of spring greens 1 carrot, peeled into ribbons 1/4 cup red bell pepper 1 green onion, chopped
INSTRUCTIONS
1. Preheat oven to 400°F. Coat a nonstick baking sheet with cooking spray. Lay out potatoes and spray the tops. Sprinkle with salt. Place in oven for 10 minutes. 2. Pull the baking sheet out and add the cauliflower to the baking sheet. Spray with cooking spray, sprinkle with salt, and return to oven for 12 minutes. Remove from oven. 3. Massage kale leaves with the olive oil, lemon juice and salt until tender. 4. Coat a small nonstick pan with cooking spray and add the onions. Sauté for 5-6 minutes or until caramelized. Deglaze the pan with drops of water as needed. 5. Assemble the bowl by filling the bottom of a medium-sized bowl with spring lettuce. Lay down the beans, kale, quinoa, sweet potato cubes, cauliflower, onions, and sauerkraut. Garnish with carrot, bell pepper and green onion. 6. In a small glass bowl, stir together the dressing ingredients. Microwave for 25 seconds and stir. Drizzle on top.
DRESSING
3 tbps coconut milk 1 tbps roasted salted almond butter (or tahini) 1-2 tbsp orange juice 1 tbsp soy sauce 1/2 tbsp rice wine vinegar Pinch stevia Pinch cayenne pepper (optional)
#fitgirl
DINNER
Oodles of Zoodles
#trending
Vegetable spiralizing has revived interests in vegetables like zucchini. If you want to maintain or lose weight, zoodles can definitely help with that. It’s a low-carb sub for pasta without the guilt. Run out and get a spiralizer; it’s no more than $20! Serves 2 Ingredients 2 medium zucchinis 1 large ripe avocado 1/2 bunch asparagus (optional) 1 cup cherry tomatos 1 small white onion 2 minced garlic cloves 1/4 cup parmesan cheese 2 tablespoons lemon juice 3 tablespoons olive oil Salt & pepper
Instructions
Start by spiralizing your zucchinis to create zoodles. Next, add the avocado, lemon juice, 2 tbs of the olive oil, salt and pepper into your food processor until it reaches a creamy consistency. Set avocado sauce aside. In a non stick pan on low to medium heat add in the remaining olive oil, garlic, onion and asparagus and sauté for 3-5 minutes. Toss in the cherry tomatoes and lower the heat to just warm up the tomatoes but not cook them. Turn off the heat and allow veggies to cool slightly. In a large bowl combine veggies, zoodles and creamy avocado sauce and toss everything together very well until zoodles are evenly coated with the avocado sauce. Sprinkle the parmesan and salt/ pepper (optional)
LAZY? If the creamy avocado sauce is not your style. You can simply buy your favorite pasta sauce. Pour the sauce into the non stick pan and add the protein of your choice. Let that simmer on medium heat for at least 10 minutes (You can add any extram seasonings at this time). Then scoop out your sauce unto the zoodles. And there you have it!
#fitgirl
CAULIFLOWER LOW-CARB NO-MAC N CHEESE
Serves 1
INGREDIENTS
5 tbsp butter, divided 1 small onion, minced 1 clove garlic, minced 2 tbsp all purpose flour 1 cup of milk 1/2 tsp dry mustard 1/4 tsp sea salt 2 cups shredded extra-sharp cheddar cheese 1 large head cauliflower, broken into florets and cut into bite-size pieces 1/4 cup grated parmesan cheese 2 tbsp ground flaxseeds
DIRECTIONS
CAULIFLOWER “RICE”
Serves 1
In a medium saucepan melt 3 tbsp butter. Cook the onion, stirring until lightly browned. Add the garlic and cook for 1 minute. Stir in the flour and cook, stirring constantly for 3 minutes or until lightly browned. Stir in the milk, mustard, and salt. Bring to a boil, stirring constantly. Remove from heat and stir in the cheddar and cauliflower until blended. Pour into the baking dish. In a small bowl, combine the parmesan, flaxseeds, and the remaining two tablespoons butter. Sprinkle over the casserole. Bake for 30 minutes or until bubbling and lightly browned.
#trending
Caulif lower is rich in dietary fiber, it’s a fantastic source of vitamin C, and it’s low in calories. This superfood also contains detoxifying vitamins B and K and also Omega 3’s. Its versatility made this food a trendy hit.
#fitgirl
INGREDIENTS
1 medium cauliflower head, cut into uniform pieces
DIRECTIONS
Toss the cauliflower into a food processor, and pulse until it's the size of rice grains. Pro tip: don't overdo it.
DINNER #cauliflower
SNACKS NO BAKE GOODIES FRUITY YOGURT BITES
12 Servings
INGREDIENTS
1 cup greek yogurt 1/4 cup fresh strawberries, sliced 1/4 cup fresh blueberries 1/4 cup fresh raspberries 1/2 cup fresh mango, diced
DIRECTIONS
On a baking sheet, lay out 12 silicon muffin cups. Dollop some yogurt into each cup, until all the yogurt is gone. Place a few pieces fruit into each cup, pressing them down into the yogurt with the tip of your finger. Place the cups into the freezer, and freeze overnight, or until the yogurt is set. Once frozen, remove from the cases and serve, or place in an air-tight plastic bag and store in the freezer for up to 2 weeks.
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Extremes are easy. Strive for balance. -Colin Wright
#fitgirl
APRICOT BALLS
10 Balls
INGREDIENTS
1/2 cup dried apricots 3 prunes 2 tbsp chia seed, ground 1/4 cup walnuts 1/4 cup shredded coconut
DIRECTIONS
Combine all 5 ingredients in a food processor and pulse until apricots and prunes have broken down (about 1 minute). Roll dough into balls and place on a clean surface (do not use paper towel like I did for the first batch). Pop in the freezer for 4-5 minutes to harden up (I like them best a bit frozen) Enjoy!
DRINK UP
DETOX WATER
Lemon: Lemon juice helps to
cleanse and alkalize the body. Mint: Mint adds a touch of sweetness without the sugar to your water, and it also helps settle your stomach and aids in digestion as well. Cucumber: Adding a few slices of cucumber to your water makes for excellent rehydration, and cucumber also contains anti-inflammatory properties. Ginger: The spicy root helps cleanse out your system, aids in digestion, and settles your stomach.
pc: stepin2mygreenworld.com
. . . Info collected from POPSUGAR.COM
KOMBUCHA SYNERGY
Kombucha is a fermented beverage made from tea and specialized fungus cultures. Probiotics, like those found in raw Kombucha, can help to promote digestive health and immunity. The natural antioxidants and polyphenols in Kombucha can support healthy aging and overall vitality. . . . Info collected from LIVESTRONG.COM
pc: synergy.com bragg ‘with
the mother’
APPLE CIDER VINEGAR
Apple cider vinegar (ACV) is a wonderful fermented tonic with many health benefits. Some of the known benefits are: Naturally boost energy. Soothe an upset stomach. Promote digestion. Help clear up complexion. Lower blood sugar.
pc: millcreekgeneralstore.com
. . . Info collected from SHAPE.COM
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MY COMMENTS
“We have to reshape our own perception of how we view ourselves” -Beyonce
#fitgirl
a healthier you . . .
#fitgirl