Recipes

Nedra’s Favorite Summer Cocktails

A Mojito that will still leave you bikini ready!

A Mojito that will still leave you bikini ready!

MOJITO (1 Serving)

  • 5-10 fresh mint leaves

  • 1/2 lime, cut into 4 wedges

  • 1 tablespoon coconut sugar

  • 1 cup ice cubes

  • 1 fluid ounces white rum

  • 1/2 cup sparkling water

Place mint leaves, sugar and lime wedges into a sturdy glass.

Use a muddler to crush the mint and lime to release the mint oils and lime juice.

Fill the glass almost to the top with ice.

Pour the rum over the ice, and fill the glass with carbonated water.

Stir, taste, and add more sugar if desired.

Slimming Sangria

Slimming Sangria

White Wine SANGRIA (Serves 5-7)

  • 1 bottle of white wine

  • ½ 750 ml bottle of Sparkling water

  • 1 pack of raspberries

  • 2 peaches sliced

  • 2 kiwis sliced

  • Handful of mint

  • 2 tablespoon of (honey or agave)

Simply add the sliced fruit, sweetener, mint and top with wine and sparkling water.

Let sit for at least an hour in the fridge to let the flavours infuse.

In the summertime, it’s also nice to freeze half of the fruit and add right before serving so they act as ice cubes in the Sangria.

Dairy-Free Piña Colada

Dairy-Free Piña Colada

PINA COLADA (Serves 2-3)

  • 1 cup of fresh pineapple

  • 3/4 cups coconut milk

  • Handful of ice

  • 1-2 oz rum

In a high speed blender add in your coconut milk, ice, fresh pineapple, rum and blend until well combined. Pour into a cocktail glass and enjoy!

For full recipes go to: http://www.healthnutnutrition.ca/2015/07/27/healthy-cocktail-drinks-for-summer-collab-with-the-edgyveg/

5 Creative Ways to Get Your Greens in This St. Patty's Day

Need more green in your life? With St. Patrick's Day around the corner, it's the perfect time of year to add a few shades of green to your diet. Green foods have many amazing health benefits, including: 

  • Powerful antioxidants to help neutralize the body and get rid of toxins. 
  • Rich in chlorophyll, which acts as a detox agent. 
  • A natural deodorizer...for bad breath!
  • Mineral & nutrient dense -- rich in calcium, potassium, magnesium and vitamins B, C, E and K. 
  • Good for the immune system -- great to ward off sickness. 
  • Act as alakalizers to keep your body's PH healthy and stable. 

Our trainers shared their favorite ways to go green in their diet... Try these foods and recipes!

Vegetable Sauteé - The P.E. Club - Upper East Side

1.) Simple Green Sauteé

Grab your favorite green veggies and bring out their natural flavors by sautéing them over medium heat with a dash of olive oil and a bit of fresh minced garlic until lightly brown. 

Need veg #inspo? Instructor Morgana loves to sauteé up asparagus, while trainer Allie prefers broccoli rabe. As for Andrew, he's all about the brussels. Go extra green & try them all in one pan! 

Green Smoothie - The P.E. Club - Upper East Side

2.) Dark Leafy Green Smoothie

Are you one with your nutri bullet? Add some shade (green of course!) to your smoothie with a hand full of dark leafy greens -- kale, arugula, spinach, you name it!  While this is an old trick to the smoothie trade, here's a tip to crisp it up: place your smoothie-designated bag of greens in the freezer to keep them fresh throughout the week. This will also add an extra chill to your cup, meaning less ice, which = more flavor!

Feeling lazy? Go ahead.  Take a stop at Juice Generation -- Kayley recommends the Almond Joy Smoothie with added spinach. 

E3Live Blue Algae - The P.E. Club - Upper East Side

3.)  E3 Live (Blue Algae!)

*Nedra's Pick! Whether it's a supplement, powder or beauty product, this blue-green algae acts as an instant mood booster and is excellent for everything from improving your focus to boosting your immune system.

Try these recipes to incorporate E3 Live easily into your diet: http://www.e3live.com/s-2-recipes.aspx

 

Seaweed Salad Recipe - The P.E. Club - Upper East Side

4.) Seaweed Salad

The health benefits of seaweed are incredible. Not only is it high in protein (from 20% green algae / 70% spirulina) and mineral content, but it actually contains more vitamin C than an orange (!!!).  The natural iodine helps maintain healthy thyroid function. Seaweed also has a variety of anti-viral, anti-bacterial and anti-inflammatory properties.  It's no wonder our trainer Leo loves getting in his fix when he can.

Try this easy 10-minute Seaweed Salad recipe.  You may even have some of these ingredients in your pantry already: http://www.food.com/recipe/seaweed-salad-247035

Matcha Green Tea Truffles - Upper East Side Personal Training

5.) Matcha Green Tea Truffles

Looking for something green to appease that sweet tooth? These Matcha Green Tea Truffles are just what you need. Matcha contains natural calming properties, detoxifies the body, improves metabolic function and increases energy levels and endurance. Instructor Katy approves! 

Get the recipe via Good Morning Cali: http://bit.ly/2m2iIH6

 


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Healthy Pumpkin Recipes For a Guilt-Free Fall

Your favorite trainers & instructors share how they celebrate Fall in the kitchen... without the guilt!

1.) Comforting Pumpkin Quinoa

Morgana loves stocking up on her Fall recipe picks from her sister-in-law's food blog, Fannetastic Food!  This savory dish serves up all the pumpkin goodness. It's the perfect post-class meal. 

2.) Healthy Pumpkin Banana Loaf

Healthy Pumpkin Banana Loaf

Got brown bananas?  Instructor Kayley marries a classic banana bread with the flavor of the season for a quick grab & go breakfast bread.  

INGREDIENTS;

  • 1½ cups (150 g) all-purpose flour *note: you can sub grain-free flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/2 tsp sea salt
  • 2 large eggs, lightly beaten
  • 1 medium-size ripe banana, mashed (100 g or 1/2 cup)
  • 1/2 cup (120 g) pumpkin puree
  • 1/2 cup (115 g) plain Greek yogurt
  • 1/4 cup (60 ml) maple syrup
  • 1/4 cup (50 g) brown sugar
  • 1 tsp vanilla extract

DIRECTIONS:

  1. Preheat your oven to 350ºF (176ºC), and lightly grease a 9 x 5 (23 x 13 cm) bread pan. Set aside.
  2. In a large mixing bowl, combine flour, baking powder, baking soda, spices, and salt. Stir until well combined and set aside.
  3. Lightly beat the eggs in a medium sized mixing bowl. Add mashed bananas, pumpkin, Greek yogurt, maple syrup, brown sugar, and vanilla. Stir until well combined.
  4. Pour the wet ingredients into the dry ingredients and stir gently. Do not over mix. Fold in any add-ins you wish to include.
  5. Pour the batter into the loaf pan, spreading it out evenly, and bake for 60 minutes, or until a toothpick inserted into the centre comes out clean. After 45 minutes, you may wish to cover with a sheet of tin foil to prevent the top from getting too brown.
  6. Remove from oven and let cool for about 10 minutes before transferring to a cooling rack to cool completely.

3.) Pumpkin Protein-Packed Pancakes

Owner & Trainer Nedra found a way to hit her macros, incorporate pumpkin & enjoy a short stack of pancakes - triple score! Here's her quick recipe for a Fall breakfast of champions. 

  • Flapjack protein pancake mix (buy here!)
  • Water
  • Organic canned pumpkin
  • Cinnamon
  • Pumpkin Pie Spice
  • Top with Oikos Vanilla or Caramel Greek yogurt, nuts or warm maple syrup!

4.) Paleo Pumpkin Spice Nice Cream (Vegan + Dairy Free)

Paleo Pumpkin Spice Nice Cream - The P.E. Club

Instructor Katy enjoys "nice" cream year round with a seasonal twist on a paleo classic. Check out her additions to a simple recipe turned festive. 

Ingredients:

  • 1 Frozen Banana
  • 2 tbsp of Pumpkin Puree
  • Splash of Coconut Milk
  • Dollop of Almond Butter
  • Dash of Cinnamon & Pumpkin Spice

Combine all ingredients in the food processor, blend & enjoy! Add dark chocolate chips to the mix for an even sweeter treat. 

5.) All-Pumpkin-Everything Smoothie Bowl

Pumpkin Smoothie Bowl - DailyDoseoFitness - The P.E. Club

If you follow trainer/instructor Miriam (@DailyDoseoFitness) on Instagram, you know she is the queen of tastefully beautiful kitchen creations.  This season, she enjoys all her pumpkin favorites, all in one bowl!  

Need some smoothie bowl #inspo? Here are some of Mir's faves for the perfect bowl:

  • True Nutrition Cinnamon Roll Protein Powder
  • Devotion Nutrition Pumpkin Spice Flex Packets
  • Archer Farms Pumpkin Spice Granola
  • LIFE Pumpkin Cereal
  • P28 Foods Pumpkin Spice Peanut Butter
  • Fit Crunch Bar Birthday Cake pieces
  • Walden Farms International Caramel Syrup