Category: Nutrition

Ingredients:

2 Bananas (plus extra for topping if you would like)!

4 Eggs

½ cup Vanilla Protein Powder

1 tbsp Coconut Oil 

Directions:

1. In a large bowl, mash the bananas. Add the eggs and protein powder. Mix well until a batter forms. 
2. Melt the coconut oil in a large skillet over a medium heat. Once hot, pour the batter into the skillet, roughly ¼ cup at a time. Cook for 3 minutes, or until the top starts to bubble slightly, and flip. Repeat the process until all the batter is used.
3. Transfer to a plate and top with additional banana slices. 
4. Enjoy!

Notes:

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

Serving Size: One serving is approximately two pancakes.

Additional Toppings: Honey, maple syrup, pureed fruit sauce, nut butter, chocolate chips and/or chopped nuts.

2 servings, 10 minutes

Ingredients:
2 cups Unsweetened Almond Milk
1 cup Pureed Pumpkin
2 Banana (frozen)
1 tsp Vanilla Extract
1 tsp Pumpkin Pie Spice
½ Cup Vanilla Protein Powder

Directions:
Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!

Notes:
No pumpkin Pie Spice: Use cinnamon instead.
Toppings: Sprinkle with extra cinnamon or pumpkin spice if desired, and top with raw pumpkin seeds if you like some crunch!
Warm it up: To service this warm, whisk together the almond milk, pureed pumpkin, and vanilla in a small sauce pan over medium heat and bring to a gentle summer before adding it to blender with the remaining ingredients. 

For meal planning and recipes to guidance and goal-setting, MOVATI Nutrition offers a full menu of features and benefits. Visit our Personal Training Desk for details.

WHAT YOU NEED (for 10 popsicles):
-A blender
-Popsicle molds
-1 cup Greek yogurt
-3 servings of fruit of your choice (peaches, bananas and berries)
-2 tbsp gelatine
-1 cup unsweetened almond milk
-4 scoops of protein powder
-Vanilla extract
-2 tbsp natural peanut butter
-1/2 avocado

INSTRUCTIONS:
-Blend until it’s creamy
-Pour mixture evenly into a popsicle mold
-Freeze overnight
-Enjoy

From meal planning and recipes to guidance and goal-setting, MOVATI Nutrition offers a full menu of features and benefits. Visit our Personal Training Desk for details.

A MUST TRY THIS SUMMER! 

Ingredients:
5 cups of watermelon (approximately 750 grams)
Juices of 2 limes (or 3 tbsp bottled lime juice)
¼ tsp sea salt (optional)

Instructions:
-Line a baking sheet with parchment paper and spread cubed watermelon on it. Place in freezer for 5-6 hours.
-When the watermelon is frozen, remove from freezer and let sit for 10 minutes before blending.
-In blender, combine lime juice, watermelon and sea salt. Blend until watermelon is broken down into a slushy consistency.
-Service in a glass or bowl garnished with sprig of mint.

And enjoy!

For meal planning and recipes to guidance and goal-setting, MOVATI Nutrition offers a full menu of features and benefits. Visit our Personal Training Desk for details.

Grilled Halibut with Coconut-Lime Dressing (Served with a Summer Vegetable Salad)

Halibut Ingredients:

• 1 tablespoon extra virgin olive oil
• 6-ounce skinless, boneless Halibut fillets
• Salt, freshly ground pepper
• ¾ cup unsweetened coconut milk
• 1 Lime
• ½ cup shredded coconut (unsweetened) in a bowl

Halibut Instructions:

• Set BBQ to medium heat
• Grate lime zest directly onto each halibut filet and toss in bowl to coat with coconut flakes
• Drizzle lightly with oil; season with salt and pepper
• Grill halibut, turning once, until browned on both sides and just opaque in center, about 5 minutes per side
• Squeeze 2 Tbsp. lime juice into a small bowl and stir in coconut milk; season with salt
• Divide halibut among plates and drizzle with dressing

Summer Salad Ingredients:

• 1 cucumber – chopped
• 1 tomato (hothouse) – chopped
• 1 small onion (white or sweet onion) – diced
• Fresh Basil
• 1 tbs olive oil
• 1/2 tbs vinegar

Summer Salad Instructions:

• Combine cucumber, tomato, onions, and 2 tbs basil (or as much as desired) in a bowl
• Drizzle with olive oil and vinegar
• Stir well and serve

Summer is finally here! Backyard BBQ’s, vacations at the cottage, lounging beside the pool and camping under the stars are just some of the ways to spend our free time in the summer heat. Summer is also a  time for light, refreshing, hydrating foods that are easy to make and delicious to enjoy; whether at the cottage or BBQing in the backyard. What a better time to add a few nutrition hacks into our schedule when we are away from the hustle and bustle of our everyday lives! 

Here are some simple tips to keep on track this summer:

• Hydrate, hydrate, hydrate! The humid air of summer leaves us feeling hot and sticky, and our bodies work harder to cool off.  You lose a lot of moisture in your body through sweating and it’s essential to replace it with fluids.  Drink lots of water, and if you work outside or you sweat a lot (and don’t have hypertension) you may need to add a little bit of salt to your water to maintain fluid balance. Even better, electrolytes can help restore the natural moisture balance to your cells and help you to feel less tired and more alert on those high humidity days. Even on a road trip, pack a couple of 4L jugs of water to refill your water bottles on a regular basis. 
• Eat regularly! Don’t try to skip meals or snacks to feel like you need to have the perfect bikini (or speedo) body! Make sure you keep your blood sugar regulated by eating healthy, balanced snacks and meals every 3-4 hours.  In the summer, grazing throughout the day is a light and easy way to keep your blood sugar regulated and not stress out your digestive system with heavy meals.  Have a protein, complex carbohydrate from whole grains and a healthy fat (avocadoes, eggs, coconut oil) with each meal to ensure your body is getting the adequate nutrients it needs to operate in the heat.  Wraps are a quick and easy way to incorporate all these ingredients into a quick, simple and portable meal.  Deli slices, sliced pieces of grilled chicken, steak or tofu, a whole wheat wrap, a light spread of mayonnaise, mustard or hummus and tons of cut of veggies and sprouts make a fulling, macronutrient balanced meal that’s easy to take in the car or to the beach.
• A nice cold beer can be exactly what you need as a little pick me up on a hot summer night. Remember that alcohol can be dehydrating so for every alcoholic drink you have, pair it with a nice refreshing glass of water! If you are concerned about extra calories while you are out enjoying the summer festivities consider low carb beer, non-alcoholic sparkling waters, or clear hard liquor (like vodka or gin) paired with sparkling, flavoured water and splash of lemon or lime.  

• Think about eating all the colours of the rainbow in fruits and vegetables.  Raw cut up veggies (cauliflower, broccoli, carrots, celery, cherry tomatoes, snap peas) pair well with a light Greek yogurt flavoured dip or a hummus.  Fresh cut up fruit (watermelon, melon, grapefruit, oranges, apples and grapes) are a quick and easy fruit salad that you can pull out for a snack at the cottage or on a road trip.  

The biggest hack for summer: enjoy it! It goes so quickly.  Try to get outside as often as you can, take walks early in the morning or later in the evening when it is not as hot and remember the sunscreen! 

Ingredients

• 6 garlic cloves, minced
• 1 tablespoon olive oil
• 2 tablespoon lime juice or juice from 2 freshly squeezed limes
• 1 lb of skinless, boneless chicken breast, cut into cubes
• 1 tsp salt
• 8 medium kiwi peeled and halved
• 2 tablespoons honey
• 1 tablespoon LaCostena chipotle peppers in adobo sauce
• Lime juice (optional)

Instructions

• Combine garlic, lime juice, oil and salt. Add chicken and kiwi; turn to coat. Refrigerate, covered, up to 30 minutes (no more or the enzymes in the kiwi will tenderize the chicken too much)
• Mix honey and chipotle peppers. Drain chicken and kiwi, discarding marinade. On 8 metal or soaked wooden skewers, alternately thread chicken and kiwi.
• Grill, covered, on an oiled rack over medium heat, turning occasionally, until juices run clear, 10-12 minutes. During last 4 minutes, baste frequently with honey-chipotle mixture.
• Serve with fresh lime juice.

Credit: https://www.tasteofhome.com/recipes/grilled-kiwi-chicken-kabobs-with-honey-chipotle-glaze/

Ingredients (2 servings)

• 1 1/2 cups unsweetened almond milk 
• 1 banana 
• 1  avocado 
• 1 cup of frozen mixed berries
• 1.5 scoop plant-based protein powder (brown rice, pea or hemp protein)
• 1 tablespoon minced ginger
• 1/2 teaspoon cinnamon
• 1/2 Tbsp raw cacao powder 
• 1 Tbsp prebiotic fibre (available at health food stores)
• 2 Tbsp ground flax seeds 
• 1 cup plain yogurt or kefir (use none-dairy or lactose free if intolerant)
• 1 serving on L-glutamine 
• 1 Tbsp Manuka honey 
• ICE

Instructions

Add all of the ingredients to your blender, blend until smooth, and enjoy! 

TWO HEALTHY ALTERNATIVES TO WHITE SUGAR

Stevia and organic raw honey are great alternatives to processed white sugar. While stevia does not affect your blood sugar, honey does.

STEVIA: It’s a herb from a plant that grows in Paraguay and Brazil. You can grow in your own garden.

RAW HONEY: Truly raw honey is not filtered and is processed without using any heat. Heat changes the characteristics of honey and takes away the health benefits.

Check out this new recipe!

Ingredients

• 2 cups mix greens
• 4 oz wild-caught fish (salmon, trout…)
• Seasoning (thyme, paprika, cayenne, garlic powder, salt and pepper)
• Fresh basil 
• 3 tbsp lime juice 
• 1/2 cup sweet potatoes (cooked – cubed)
• 1/2 an avocado (sliced)
• 1 cup raspberries 
• 2 Tbsp walnut pieces 

Dressing

• 2 Tbsp apple cider vinegar
• 1 Tbsp Dijon mustard
• 1 tsp turmeric
• 1 tsp fresh ginger (grated) 
• 1 tsp fresh garlic (mashed)
• 1/2 tsp black pepper 
• 1 Tbsp raw honey 

Instructions

FISH:

• Preheat oven to 350 degrees F
• Spray a baking pan with olive oil spray and place your fish. Add lime juice. Sprinkle with seasonings and bake for 20min 
• Make your salad with mix greens, avocado slices, sweet potato cubes and raspberries 
• Add the cooked salmon
• Add the salad dressing 
• Add the walnut pieces 

DRESSING:

Mix all the ingredients and refrigerate for 30 min.

While fruits are healthy and packed with nutrients, the low-glycemic fruits such as blueberries, cherries, grapefruit, apples, apricots and plums are better for your blood sugar. Higher glycemic fruits such as dates, watermelon, cantaloupe and mangoes are still good for you too, just make sure you are not over consuming them (there is such a thing as too much natural sugar!)

Keep fruits to 2-3 servings per day to avoid overworking your pancreas, feeding yeast, or flooding your blood with too much insulin.

*Glycemic-index is a value that ranks foods by how much they increase blood sugar levels.