Category: Nutrition

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!

Rhubarb & Mint Mocktail

NUTRITION

2 Servings / 25 minutes

 

Ingredients

1 cup Rhubarb (diced)

1 tbsp Cane Sugar

2 tbsps Mint Leaves (plus extra for garnish)

2 tbsps Water

10 Ice Cubes

1 Lemon (juiced)

1 cup Sparkling Water

 

Directions

  1. Place rhubarb, sugar, mint, and water in a saucepan over medium heat. Stir occasionally for about 10 to 15 minutes or until rhubarb starts to break down. Turn off heat and use a fork to mash the rhubarb.
  2. Let the mixture cool down for about five minutes. Use a strainer and pass the mixture through it.
  3. Divide the rhubarb syrup evenly between glasses. Add the ice and lemon juice. Stir and top with sparkling water. Garnish with extra mint leaves, if using, and enjoy!

 

Notes

  • Leftovers: Refrigerate the rhubarb syrup in an airtight jar for five to six days.
  • Serving Size: One serving is equal to approximately 1 1/4 cup.

Nutrition

Amount per serving

Calories – 44

Fat – 0g

Carbs – 11g

Fiber – 1g

Sugar – 8g

Protein – 1g

Cholesterol – 0mg

Sodium – 4mg

Vitamin A – 132IU

Vitamin C – 15mg

Calcium – 60mg

Iron – 0mg

Jalapeno Turkey Burger Salad

NUTRITION

4 Servings / 15 minutes

Ingredients

454 grams Extra Lean Ground Turkey

1 Egg (whisked)

1 tbsp Smoked Paprika

2 tsps Chili Powder

1 Jalapeno Pepper (finely chopped,

seeds removed for less heat)

1/3 cup Red Onion (grated and drained

of excess water)

Sea Salt & Black Pepper (to taste)

4 cups Arugula (packed)

1 Avocado (sliced)

1/3 cup Cilantro Lime Dressing

Directions

  1. In a large bowl, combine the turkey, egg, smoked paprika, chili powder, jalapeño, and red onion. Mix well and season with salt and pepper. Form the mixture into even patties.
  2. Preheat the grill to medium heat.
  3. Add the patties to the grill and cook for six to seven minutes per side or until cooked through.
  4. Divide the arugula onto plates and top with the burger and avocado. Drizzle with the dressing. Enjoy!

Notes

  • Leftovers: Refrigerate in an airtight container for up to three days.
  • Serving Size: One serving is one cup of arugula and one burger patty.
  • More Flavor: Add green onion, garlic, and/or chopped cilantro to the turkey mixture.
  • Additional Toppings: Add sliced radish, cilantro, cherry tomatoes, or chopped pepper to the salad.
  • Wet Mixture: To avoid a wet mixture, be sure to squeeze out excess liquid from the onion after grating on a box grater.
  • No Cilantro Lime Dressing: Use dressing of choice.

Nutrition

Amount per serving

Calories – 408

Fat – 32g

Carbs – 8g

Fiber – 5g

Sugar – 2g

Protein – 25g

Cholesterol – 130mg

Sodium – 338mg

Vitamin A – 1981IU

Vitamin C – 13mg

Calcium – 81mg

Iron – 3mg

Chickpea & Cucumber Avocado Sandwich

NUTRITION

3 Servings / 10 minutes

Ingredients

1 ¾ cup Chickpeas (cooked, rinsed)

1 Avocado (medium)

1 tsp Lemon Juice

¼ cup Parsley (finely chopped)

1 Garlic (small clove, minced)

Sea Salt & Black Pepper (to taste)

6 slices Whole Grain Bread (toasted)

1 cup Baby Spinach

½ Cucumber (large, sliced)

Directions

  1. In a large bowl, add the chickpeas and avocado. Mash well until everything is combined. Add the lemon juice, parsley, garlic, sea salt, and pepper. Mix well once more.
  2. On one slice of the toast, add the spinach and cucumber. Top with the mashed chickpea mixture and the other slice of toast. Slice and enjoy!

Notes

  • Leftovers: Left Refrigerate the leftover chickpea-avocado mix in a sealed container for up to two days.
  • More Flavor: Add fresh herbs or spices to the chickpea mixture, such as dill, cumin, or cayenne.
  • Gluten-Free: Use gluten-free bread instead.

Nutrition

Amount per serving

Calories – 496

Fat – 16g

Carbs – 71g

Fiber – 19g

Sugar – 11g

Protein – 22g

Cholesterol – 0mg

Sodium – 338mg

Vitamin A – 1541IU

Vitamin C – 20mg

Calcium – 166mg

Iron – 6mg

Shrimp & Mango Salsa Bowl

NUTRITION

2 Servings / 20 minutes

Ingredients

1 Mango (diced)

1 Avocado (diced)

1/3 cup Red Onion (diced)

3 tbsps Cilantro (finely chopped)

2 tbsps Mint Leaves (finely chopped)

1 Lime (juiced)

¾ tsp Sea Salt (divided)

2 tbsps Avocado Oil (divided)

3 cups Cauliflower Rice

227 Shrimp (peeled, deveined, tails removed)

Directions

  1. In a bowl, mix together the mango, avocado, onion, cilantro, mint, lime juice and, a 1/4 of the salt. Set aside.
  2. Warm half of the oil in a pan over medium heat and add the cauliflower rice. Season with a 1/4 of the salt. Sauté for two to three minutes or until the cauliflower is warmed through. Divide evenly between bowls.
  3. Warm the remaining oil in the same pan and add the shrimp. Season with the remaining salt. Cook on each side for two to three minutes or until pink and cooked through.
  4. Evenly divide the shrimp and mango salsa on top of the cauliflower rice. Enjoy!

Notes

  • Leftovers: Refrigerate in an airtight container for up to three days.
  • Serving Size: One serving is equal to approximately 1 1/2 cup of cauliflower rice with shrimp and salsa.
  • More Flavor: Add minced garlic.

Nutrition

Amount per serving

Calories – 447

Fat – 21g

Carbs – 44g

Fiber – 13g

Sugar – 28g

Protein – 30g

Cholesterol – 183mg

Sodium – 1062mg

Vitamin A – 2145IU

Vitamin C – 81mg

Calcium – 145mg

Iron – 2mg

Spinach Chickpea Pasta Salad

NUTRITION

2 Servings / 10 minutes

Ingredients

113 grams Chickpea Pasta

¼ cup Green Olives (pitted, quartered)

¼ cup Shallot (chopped)

1 cup Cherry Tomatoes (halved)

1 Green Bell Pepper (medium, diced)

57 grams Mozzarella Ball (pearls)

2 tbsps Italian Dressing

2 cups Baby Spinach

¼ cup Basil Leaves

Directions

  1. Cook the pasta al dente according to the package directions. Drain and rinse under cold water.
  2. In a bowl, add the olives, shallot, tomatoes, peppers, mozzarella balls, and dressing. Mix to combine. Add the spinach and the basil and toss to combine.
  3. Refrigerate until ready to serve. Enjoy!

Notes

  • Leftovers: Refrigerate in an airtight container for up to three days.
  • Serving Size: One serving is approximately two cups.
  • Make it Vegan: Use dairy-free cheese.
  • More Flavor: Add a cooked protein of your choice.

 Nutrition

Amount per serving

Calories – 348

Fat – 12g

Carbs – 45g

Fiber – 12g

Sugar – 11g

Protein – 23g

Cholesterol – 23mg

Sodium – 516mg

Vitamin A – 4192IU

Vitamin C – 69mg

Calcium – 262mg

Iron – 8mg

Pineapple Salmon Skewers

NUTRITION

2 Servings / 15 minutes

Ingredients

289 grams Salmon Fillet (cut into 1-inch cubes)

2 cups Pineapple (cut into 1-inch cubes)

4 Barbecue Skewers

2 tbsps Extra Virgin Olive Oil

1 tbsp Honey

1 tbsp Lemon Juice

2 Garlic (cloves, minced)

1 tsp Ginger (fresh, grated)

½ tsp Red Pepper Flakes

Sea Salt & Black Pepper (to taste)

1 stalk Green Onion (optional, garnish)

Directions

  1. Thread the salmon and pineapple onto the skewers.
  2. In a small bowl, whisk together the oil, honey, lemon juice, garlic, ginger, red pepper flakes, sea salt, and pepper. Brush the marinade onto the skewers.
  3. Grill the skewers for eight to ten minutes, or until the salmon is cooked through. Garnish with sliced green onion and enjoy!

Notes

  • Leftovers: Refrigerate in an airtight container for up to four days.
  • Serving Size: One serving is equal to two 10-inch skewers.
  • More Flavor: Add paprika and garlic powder to the marinade. If using wooden skewers, be sure to soak in water for at least 30 minutes before grilling.
  • No Grill: Bake the skewers in the oven at 400℉ (205℃) for ten minutes or until the salmon is cooked through.

 Nutrition

Amount per serving

Calories – 453

Fat – 23g

Carbs – 32g

Fiber – 3g

Sugar – 25g

Protein – 31g

Cholesterol – 82mg

Sodium – 69mg

Vitamin A – 583IU

Vitamin C – 84mg

Calcium – 49mg

Iron – 2mg

Yogurt with Banana, Nuts & Seeds

NUTRITION

1 Serving / 5 minutes

Ingredients

1 cup Plain Greek Yogurt

1 Banana (sliced)

1/4 cup Almonds

2 tbsps Pumpkin Seeds

Directions

  1. Add the yogurt, banana, almonds, and seeds to a bowl and enjoy!

Notes

More Flavor: Add maple syrup or vanilla.

Additional Toppings: Nut butter, shredded coconut, chia seeds and/or hemp seeds.

Dairy-Free: Use a dairy-free yogurt alternative.

Nutrition

Amount per serving

Calories – 583

Fat – 31g

Carbs – 48g

Fiber – 9g

Sugar – 22g

Protein – 36g

Cholesterol – 34mg

Sodium – 143mg

Vitamin A – 1329IU

Vitamin C – 25mg

Calcium – 609mg

Iron – 4mg

Banana Pecan Chocolate Chip Muffins

NUTRITION

9 Servings / 40 minutes

Ingredients

1 Banana (ripe, mashed)

1 Egg

1/4 cup Coconut Sugar

1 1/8 cups Plain Coconut Milk (unsweetened from the carton)

1 1/2 cups Oat Flour

1/2 cup Coconut Flour

2 tsps Baking Powder

1/8 tsp Sea Salt

1/3 cup Pecans (chopped)

1/2 cup Dark Chocolate Chips

Directions

  1. Preheat the oven to 350°F (175°C). Line a muffin tray with liners or use a silicone muffin tray.
  2. Whisk the banana, egg, and coconut sugar together until smooth. Stir in the milk.
  3. Add the oat flour, coconut flour, baking powder, and sea salt. Mix to combine until a batter forms. Fold in the pecans and chocolate chips.
  4. Divide the batter evenly between the muffin cups. Top each muffin with a few more chocolate chips, if desired. Bake for 20 to 22 minutes or until an inserted toothpick comes out with a few crumbs on it. Let them cool for 10 to 15 minutes. Enjoy!

Notes

Leftovers: Store in an airtight container on the counter for up to three days. Freeze for up to three months.

Serving Size: One serving is one muffin.

Additional Toppings: Serve with nut butter or coconut butter.

No Coconut Milk: Use any other alternative milk.

Coconut Flour: This recipe was developed and tested using Bob’s Red Mill Coconut Flour. If using another type of coconut flour, note that results may vary.

Nutrition

Amount per serving

Calories – 256

Fat – 11g

Carbs – 32g

Fiber – 5g

Sugar – 13g

Protein – 6g

Cholesterol – 21mg

Sodium – 167mg

Vitamin A – 103IU

Vitamin C – 1mg

Calcium – 133mg

Iron – 2mg

Tuna, Chickpea & Avocado Salad

NUTRITION

2 Servings / 15 minutes

Ingredients

1 can Tuna (drained, flaked with a fork)

1 cup Chickpeas (cooked, drained)

1/2 Cucumber (medium, chopped)

1 cup Cherry Tomatoes (halved)

1/2 Avocado (cubed)

1/4 cup Red Onion (sliced)

1/4 cup Italian Dressing

2 tbsps Parsley (fresh, chopped)

Directions

  1. Divide the tuna, chickpeas, cucumber, tomatoes, avocado, and onion evenly between bowls. Top evenly with the dressing and parsley. Enjoy!

Notes

  • Refrigerate in an airtight container for up to three days.
  • Use olive oil and lemon juice instead.
  • Use other canned fish like salmon or mackerel.
  • One can of tuna is equal to 165 grams or 5.8 ounces, drained.

Nutrition

Amount per serving

Calories – 333

Fat – 11g

Carbs – 37g

Fiber – 12g

Sugar – 11g

Protein – 26g

Cholesterol – 30mg

Sodium – 547mg

Vitamin A – 1185IU

Vitamin C – 25mg

Calcium – 98mg

Iron – 5mg