Avocado Brownies

NUTRITION

12 servings

30 minutes

 

Ingredients

1 Avocado (medium, ripe)

2 Egg

½ tsp Vanilla Extract

½ cup Coconut Sugar

3 tbsps Ghee

½ cup Almond Flour

½ cup Cacao Powder (or cocoa powder)

1 tsp Baking Soda

½ tsp Sea Salt

1/3 cup Dark Chocolate Chips

 

Direction

  1. Preheat the oven to 350ºF (177ºC). Add the avocado, eggs, vanilla, coconut sugar and ghee to a food processor or blender and mix well until combined.
  2. Add the almond flour, cacao powder, baking soda and sea salt. Process again until combined. Stir in the chocolate chips, reserving some to place on top.
  3. Line a pan with parchment paper and pour brownie batter in. Smooth the top down and sprinkle the remaining chocolate chips on top. Bake for 18 to 20
  4. Remove from the oven and let cool before slicing. Enjoy!

Notes

Avocado: One medium avocado is equal to approximately one cup of mashed avocado.

No Ghee: Use coconut oil or coconut butter instead.

Pan Size: For 12 servings, we used a 9 x 9-inch pan

Roasted Squash & Fennel Soup

NUTRITION

2 Servings

40 minutes

Ingredients

2 ½ cups Butternut Squash (peeled, seeded, and cubed)

1 bulb Fennel (medium, trimmed and sliced)

1 tbsp Extra Virgin Olive Oil

Sea Salt & Black Pepper (to taste)

1 cup Plain Coconut Milk

2 cups Vegetable Broth

2 tsps Cumin

½ tsp Turmeric

Direction

  1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

 

  1. Spread the squash and fennel on the baking sheet in a single layer. Drizzle with oil, season with salt and pepper, and toss until the vegetables are evenly coated. Roast for 25 to 30 minutes, or until the vegetables are tender and slightly caramelized.

 

  1. Transfer to a blender or food processor. Add the coconut milk, broth, cumin, turmeric, and season with salt and pepper. Blend the mixture until smooth and creamy, venting as needed for heat to escape.

 

  1. Transfer the blended soup to a large pot and heat over medium heat until warmed through, for about four to five minutes. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to four days.

Serving Size: One serving is approximately two cups.

Additional Toppings: Seeds like hemp, sunflower, or pumpkin. Green onions and/or fresh herbs like dill, chives, basil, and cilantro

Turkey, Kale & White Bean Soup

NUTRITION

4 Servings

25 minutes

Ingredients

2 tbsps Extra Virgin Olive Oil

2 Carrot (large, diced)

3 stalks Celery (diced)

1 Yellow Onion (large, diced)

454 grams Extra Lean Ground Turkey

2 tbsps Italian Seasoning

1.3 liters Bone Broth

3 cups Diced Tomatoes (from the can,

with juices)

1 cup White Navy Beans (rinsed and

drained)

4 cups Baby Kale

Direction

  1. Heat the oil in a large pot over medium-high heat. Sauté the carrots, celery, and onion for five minutes, stirring often.
  2. Add the turkey, breaking it up as it cooks. Cook for five more minutes.
  3. Add the Italian seasoning and cook for one more minute. Add the broth, tomatoes, and beans and bring to a boil. Reduce the heat to low and simmer for 10 minutes. Add the kale and stir until wilted, about two minutes.
  4. Divide evenly between bowls and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to five days or freeze for up to three months.

Serving Size: One serving is equal to approximately two cups.

Make it Vegan:Use plant-based protein in place of ground turkey. Use vegetable broth instead of bone broth.

More Flavor: Season with salt and black pepper, garlic, red chili flakes, and/or fresh basil.

Additional Toppings: Fresh basil and green onions

Creamy Apple Pie Protein Oatmeal

NUTRITION

6 Servings

1 hour

Ingredients

½ Apple (diced small)

1 tbsp Water

1 tbsp Maple Syrup (plus more for

garnish)

½ cup Cinnamon (plus more for

garnish)

½ cup Oats (rolled)

2 tbsps Vanilla Protein Powder

1 cup Plain Greek Yogurt

1 tbsp Hemp Seeds

Directions

  1. Combine the apples, water, syrup, and cinnamon in a saucepan. Cover and cook over low heat until the apples are soft, about 10 to 12 minutes.
  2. Cook the oats according to the package directions.
  3. Stir the protein powder into the yogurt.
  4. Top the oatmeal with Greek yogurt, warm apples, and hemp seeds. Add extra cinnamon and maple syrup, if desired. Enjoy!

Notes

Leftovers: Best enjoyed immediately. Refrigerate for up to three days and reheat before serving.

Serving Size: One serving is approximately two cups.

Additional Toppings: Cinnamon, chia seeds, ground flax seeds, nuts.

Nutrition

Calories 535

Fat 13g

Carbs 68g

Fiber 8g

Sugar 28g

Protein 40g

Cholesterol 36mg

Sodium 166mg

Vitamin A 1304IU

Vitamin C 19mg

Calcium 625mg

Iron 4mg

Chicken Noodle Soup

NUTRITION

6 Servings

1 hour

Ingredients

1 ½ tbsps. Extra Virgin Olive Oil

2 stalks Celery (chopped)

1 Carrot (large, peeled, chopped)

1 Yellow Onion (medium, chopped)

2 Garlic (large clove, minced)

½ tsp Sea Salt

1 tsp Dried Thyme

6 cups Chicken Broth

350 grams Chicken Thighs (bone-in, skin removed, trimmed)

1 cup Brown Rice Macaroni (dry)

Directions

  1. Heat the oil in a large pot over medium heat. Add the celery, carrot, and onion to the pot and cook for eight to 10 minutes until softened. Add the garlic, salt, and thyme to the pot. Stir to combine and cook for another minute.
  2. Add the broth and then place the chicken in the pot. Bring the soup to a gentle boil and simmer for about 20 minutes or until the chicken is cooked through and pulls easily.
  3. Meanwhile, cook the pasta according to package directions.
  4. Remove the chicken from the pot and shred the cooked chicken thighs with two forks until no large pieces remain. Return the chicken to the pot.
  5. Season the soup with additional salt if needed. To serve, divide the soup between bowls and stir in the cooked macaroni. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days.

Serving Size: One serving is approximately one cup of soup and 1/4 cup of macaroni.

More Flavor: Add other dried herbs and spices, like parsley, sage, or oregano.

Chicken Broth: A low sodium chicken broth was used to create this recipe. Adjust salt to taste if needed. Add more broth if thick soup is desired.

No Brown Rice Macaroni: Use another pasta noodle instead.

More Veggies: Add spinach or kale, bell pepper, mushrooms, potatoes, or peas

White Bean, Sweet Potato & Kale Soup

NUTRITION

2 Servings

30 minutes

Ingredients

5 cups Vegetable Broth, Low Sodium (divided)

½ White Onion (large, chopped)

2 Garlic (cloves, minced)

2 tsps Herbes de Provence

2 Sweet Potato (large, cut into cubes)

1 ¾ cups Cannellini Beans (drained, rinsed)

4 cups Kale Leaves (chopped) Sea Salt & Black Pepper (to taste)

Direction

  1. Heat a large pot over medium heat and add a splash of vegetable broth. Once hot add the onion and sauté for about five minutes, until softened. Add the garlic and herbes de provence and cook for one minute, until fragrant.
  2. Add the sweet potato, beans, and remaining vegetable broth and bring to a boil. Reduce the heat to low and simmer, covered, for about 15 minutes, until the potato is softened.
  3. Add the kale and cook for an additional five minutes. Season with salt and pepper. Divide evenly between bowls, and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to four days.

Serving Size: One serving is equal to approximately 1 1/2 cups.

Additional Toppings: Top with fresh herbs such as parsley

Easy Salmon Poke Bowl

NUTRITION

2 Servings

30 minutes

Ingredients

¾ Brown Rice

2 tsps Sesame Oil (divided)

227 grams Salmon Fillet (sushi-grade, skinless, diced)

2 tbsps Tamari

1 tsp Rice Vinegar

½ Cucumber (sliced)

¼ cup Radishes (thinly sliced)

½ Avocado (sliced)

½ Jalapeno Pepper (thinly sliced)

Directions

  1. Cook the brown rice according to the directions on the package. Once it has finished cooking, drizzle half the sesame oil over top and mix to combine.
  2. Meanwhile, in a medium-sized bowl, add the salmon, tamari, rice vinegar, and the remaining sesame oil. Place in the fridge to marinate for 10 minutes.
  3. Assemble your bowl by adding brown rice to the bottom. Top it with salmon, cucumber, radishes, avocado, and jalapeno. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to one day.

More Flavor: Add minced ginger and chili flakes to the salmon while it’s marinating.

Additional Toppings: Sesame seeds, cilantro and/or a spicy mayo.

Make it Vegan: Use tofu or tempeh instead of salmon.

Nutrition

Amount per serving 549

Calories 20g

Carbs 62g

Fiber 7g

Sugar 3g

Protein 34g

Cholesterol 58mg

Sodium 1108mg

Vitamin A 375IU

Vitamin C 13mg

Calcium 42mg

Iron 2mg

Turkey Rolls with Cranberry Sauce

NUTRITION

4 Servings

 

1 hour 10 minutes

 

Ingredients

 

1 ½ Extra Virgin Olive Oil

4 cups Baby Spinach

907 grams Turkey Breast

½ cup Goat Cheese (crumbled)

Sea Salt & Black Pepper (to taste)

½ cup Vegetable Broth

2 cups Frozen Cranberries (diced)

1 Navel Orange (juiced)

1 tbsp Raw Honey

Twine

 

Directions

  1. Preheat the oven to 425ºF (218ºC).
  2. Heat olive oil in a skillet over medium heat. Add baby spinach and sauté until wilted. Once wilted, remove from heat.
  3. Use a meat mallet to pound the turkey breasts into a thin layer. This will make it easier to roll.
  4. Place a large piece of parchment paper across your counter. Cut 8 long strings of twine and lay them in pairs across the parchment paper, about 1 inch apart. Place each turkey breast across two pieces of twine. Season the turkey with sea salt and black pepper.
  5. Spread your goat cheese across each turkey breast leaving a 1/2 inch border all the way around. Add the wilted spinach. Roll up each turkey breast and tie the twine around it into a tight knot. Trim the excess twine and discard. Season with salt and pepper.
  6. Add the broth to a baking dish to cover the bottom. Set the rolled turkey breasts inside. Cook in the oven for 35 to 45 minutes or until cooked through.
  7. Meanwhile, start the cranberry sauce. Combine cranberries, orange juice and honey in a sauce pan. Place over medium heat and stir occasionally for about 15 minutes or the sauce thickens. Reduce heat to low and cover until ready to serve. Add a few splashes of water if the sauce becomes too thick.
  8. Remove the turkey and let it rest for 10 minutes. Remove the twine. Slice into 2 inch thick medallions. Drizzle with cranberry sauce. Enjoy!

 

Notes

Get Creative: Roll the turkey with your favorite stuffing instead of spinach and goat cheese.

Keep It Simple: Reduce prep time by skipping the roll up, baking turkey breast on their own and serving the spinach and goat cheese on the side.

 

Nutrition

Amount per serving

Calories 372

Fat 10g

Carbs 16g

Fiber 3g

Sugar 10g

Protein 56g

Cholesterol 125mg

Sodium 340mg

Vitamin A 3033IU

Vitamin C 36mg

Calcium 80mg

Iron 3mg

Recipe provided by MOVATI’s Nutritionist Kristy Whyte. Interested in learning more about MOVATI Nutrition? Book an appointment to speak with one of our Registered Holistic Nutritionists today

THE POWER OF PROTEIN

NUTRITION

Protein is essential for every single person, every single day. Protein becomes even more important the more active we are, and while most people know that it is important, often we don’t understand why it’s important.

Proteins are made up of amino acids, and these proteins and amino acids are the main building blocks of our muscles, bones, skin, tissues, and organs. When we consume protein, our body breaks it down into individual amino acids during digestion and then uses these amino acids to create new proteins throughout the body. It is essential to consume an adequate amount of protein; otherwise, the body will have to break down muscle to obtain the amino acids that it needs to function.

Now that we understand the role of protein in the body, there are 3 main benefits that we often focus on with protein.

Benefit #1 – Protein Helps You Feel Full Longer

One of the main issues for people trying to lose weight and for athletes burning a significant amount of calories is that they are constantly hungry.

This is where consuming protein can be especially beneficial because it helps you feel full for a longer period of time as compared to carbohydrates or fat. So for anyone trying to minimize unhealthy snacking, look for snacks that are higher in protein.

Benefit #2 – Protein Boosts Metabolism

In addition to helping to promote satiety, protein can also help increase metabolism, which can aid in burning calories more efficiently, which is important for anyone trying to change their body composition.

Protein, when consumed throughout the day, also helps you maintain your muscle mass. Having adequate muscle mass also is essential in maintaining your metabolism.

Benefit #3 – Protein Aids with Muscle Recovery and Growth

Not only does eating protein help prevent muscle breakdown, but it can also help build muscles. Combining regular activity and exercise with protein intake promotes muscle growth.

High-quality proteins contain all of the essential amino acids and are rich in branched-chain amino acids (BCAAs). Leucine, one of these BCAAs, plays a major role in promoting muscle growth and recovery after resistance and endurance exercise. These high-quality proteins exist in animal-based protein foods such as lean poultry, beef, fish, dairy, egg products, and whole eggs.

Protein shakes are extremely convenient, making them useful for active individuals and athletes who are constantly on the go. If choosing a protein powder supplement, whey protein and plant-based proteins such as soy or pea have been shown to most effectively promote muscle growth and recovery.

How Much Protein Should You Consume and How Often?

So now that we’ve covered the many benefits of protein, let’s talk about how much you need, especially if you’re using it to supplement your workouts.

Timing of protein intake is especially important for athletes or anyone trying to build muscle. Exercise stresses the muscles. Eating protein after a workout helps repair and rebuild muscle.

You should aim to consume 20-40 grams of protein within a half-hour after exercising or aim for a minimum of 0.36grams of protein for every 1 lbs of body mass.

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

 

SIP ON OUR NEW SEPTEMBER SHAKES TODAY AT OUR MOVATI CAFÉ!

IN CLUB

MO-GLO SHAKE

Ingredients:
10oz Wildberry Juice
Vanilla Protein
Collagen
½ cup Strawberry
¼ cup Blueberry
¼ cup Spinach

Some benefits of collagen include: thicker hair, healthier nails, increased muscle mass, improves your skin and more!

MO-GAINZ

Ingredients:
10oz Skim Milk/Unsweetened Almond Milk
Chocolate Protein
Creatine
¼ cup Banana
½ cup Strawberry
¼ cup Blueberry
¼ cup Spinach

Some benefits of creatine include: improve exercise performance, increase muscle mass, help in recovery and more!

We look forward to seeing you at the CAFÉ!