Happy 3rd of July!
Tonight and tomorrow you may be heading off to or hosting a cookout. Cookouts can often present situations where you are surrounded by not-so-healthy foods, but don’t worry, we have you covered!
First and foremost, if you have something unhealthy, it is not the end of the world! Please do not beat yourself up. This is a lifestyle, so it is okay to enjoy treats. However, you can still keep your day to day meals and cookouts healthy, even if you do bite into some extra dessert or a cocktail or two.
To help with this, check out some of the patriotic recipes below:
Festive Berry Breakfast Bars – Featured from the new Summer Meal & Fitness Plan
For the Base:
-1 ripe banana, mashed
-1/4 cup honey or maple syrup
-1 tsp. vanilla extract
-1 1/2 cups whole grain or gluten free oats -1 scoop plant based protein powder
-1 tsp. ground cinnamon
-Pinch of sea salt
For the Topping:
-Pinch of ground cinnamon
-1 tbsp. honey or maple syrup
-1 1/2 cups fresh mixed berries
-1/4 cup crushed almonds, optional
-2 tablespoons unsweetened shredded coconut, optional
Preheat oven to 350 degrees F. Line a baking dish with parchment paper and set aside. In a bowl, mix together all of the base ingredients well. Then spoon the mixture into the baking dish and evenly spread and press down the mixture. Then mix together all of the topping ingredients and evenly spread on top of your base.
Bake for 15 to 20 minutes, or until the berries are bubbly and the edges are golden. Let cool before slicing. Can be stored and sealed at room temp or in the refrigerator.
Red, White, & Berry Blue Smoothie
-1/2 frozen banana slices
-1/4 cup fresh or frozen slices strawberries
-1/4 cup fresh or frozen blueberries
-1 scoop plant protein powder (plain pea is what we use) or 1 tbsp chia seeds
-Ice (optional if using fresh fruit and not frozen)
-1/3 cup unsweetened almond milk
Place all ingredients into a blender and pulse a few times. Stop to scrape down the sides as needed. Blend until smooth, pour into a glass, top with a couple pieces of fresh fruit (optional), and enjoy!
Servings can vary based on how many watermelon slices you use. We recommend using at least half of a whole watermelon if you are serving several people.
-1 seedless watermelon, sliced
-1 (or 2 if using a whole watermelon) can full fat coconut milk, chilled
-2 tsp. vanilla extract
Toppings of choice:
-Shaved dark chocolate
-Unsweetened coconut flakes
-Mix and match your favorite healthy toppings!
Scoop out the hardened part of the chilled coconut milk (should be all white – leave the water for use in smoothies or something else). Pour in the vanilla extract and whip. Whip your coconut milk until it is like a whipped cream consistency.
Once ready, “frost” your watermelon slices with the coconut cream. Then, top with all of your desired toppings. We love fresh fruit and coconut flakes, and sometimes melt some dark chocolate to drizzle over the top!
No-Bake Lemon Coconut Macaroons – Featured from the Nutrition & Fitness Plan
-1 cup dried shredded unsweetened coconut
-3⁄4 cup almond flour
-1/4 cup pure maple syrup
-1 tbsp. melted coconut oil
-1 tbsp. lemon juice
-Zest of 1 lemon
-Pinch of salt
Mix all ingredients together in a bowl. Using an ice cream scoop or your hands, form mixture into little balls and place on a dish. Repeat with remaining mixture. Cover with plastic wrap and refrigerate for at least 30 minutes to let set. Enjoy these as a sweet treat along-side some fresh berries.
Regardless of where you go and what you do this holiday, make sure to stay hydrated! We also recommend that you keep up with your regular schedule as much as possible. This means continuing with your workouts (use your Weekly Burn Workout Schedule here) and eating from your nutrition plan at as many meals as you can. This will help to keep your body feeling great, reduce any feelings of sluggishness, and maintaining a more “normal” feeling so that you do not feel completely thrown off. However, remember to always pick up where you left off, and if you have that treat or drink(s) – enjoy it! Just wake up the next day, get in your workout, drink more water, and continue on. You’ve got this!
Happy 4th of July!