Copper is an essential nutrient for your body that can help support healthy bones, nerves, blood vessels, and immune functions. Alongside iron, copper empowers your body to create red blood cells. Copper deficiency is rare, but it’s estimated that 25% of the population aren’t meeting the recommended intake. Here are some great food sources of copper:
🔆 Beef Liver
🔆 Dark Chocolate
• 1 Cup of Cheerios. 100 calories
• 14 Almonds. 100 calories
• 1 Cup of Cantaloupe. 45-60 calories
• 1 Container (5.3oz) Nonfat Greek Yogurt. 100 calories
• 2 Egg Whites and Toast. 100 calories
• Frozen Greek Yogurt Bar (Yasso brand). 100 calories
• 2 Rice Cakes. 80 calories
• 3 Tablespoons of Hummus and Celery. 75 calories for hummus, 6 calories per celery stalk
• 1 Cup Sugar Snap Peas. 35 calories
• 25 Baby Carrots. 100 calories.
If you’ve ever finished an intense workout and skipped eating, you know it can make you feel weird. Your body is looking for things like carbs to restore glycogen, water to replace what was lost from sweating, and protein to begin muscle repair.
When you need food quick and easy, here are some ideas to help you start recovering:
▪ Greek yogurt with fruit and granola
▪ Peanut butter sandwich
▪ Whole wheat crackers and tuna
▪ Protein shake and a banana
▪ Almonds and an orange
▪ Chocolate milk and pretzels
▪ Oatmeal topped with sliced banana
▪ String cheese and whole wheat crackers
Potassium is an electrolyte that your body uses for a myriad of purposes including:
⚡ transporting nutrients and waste in cells
⚡ proper heart function
⚡ muscle contraction
⚡ balancing water retention
⚡ reducing blood pressure
It’s also a mineral that your body can’t produce on its own and has to be absorbed through the food you eat. Luckily there is a wide variety of foods that are good sources of calcium:
Spinach, broccoli, peas, cucumbers, mushrooms, potatoes (both white and sweet), cucumbers, zucchini, pumpkins
Oranges, bananas, apricots, cantaloupe, honeydew, grapefruit, dried prunes, raisins
🌱 Beans & Legumes
Lentils, pinto beans, kidney beans, lima beans
Tuna, cod, halibut, trout
Whole-wheat bread, whole-wheat pasta, brown rice, wild rice, bran cereal
We’ve kicked off our Fall menu and one of its stars is the Chicken Cordon Bleu Power Bowl.
⚡ Our power bowls have extra protein to help you power through your day!
⚡ The Chicken Cordon Bleu Power Bowl has 3oz of shredded chicken breast plus 2oz of diced ham, jasmine rice, broccoli, mozzarella cheese, and spices all tumbled into one delicious, POWERFUL bowl!
⚡ Straight off the menu as-is, this bowl comes in at 40g of protein!
⚡ Feel free to modify it as low carb, keto, extra protein (taking it to 58g protein), or no added sodium.
⚡ We can also modify for Profile and even have family-sized portions.
⚡ “Le Cordon Bleu” is French for “The Blue Ribbon” and dates back to the 16th century relating to knights of the highest order. Over time, the blue ribbon has become a symbol of prestigious quality.
Did you know you can make delicious peanut butter cookies 🍪 with only three ingredients? Coming in at 140 calories each, these are perfect for when you need to indulge a little, without going too far off track.
🥜 Here’s all you’ll need:
- 1 cup sugar
- 1 cup natural peanut butter
- 1 egg
🥜 Here’s what you do:
- Preheat oven to 350 degrees.
- Mix all 3 ingredients in a bowl until well blended.
- Roll into 1” balls and place on an ungreased cookie sheet. Press down to flatten slightly as these won’t change shape much during baking.
- Bake for 12 minutes.
🥜 This recipe makes 15 cookies at 140 calories and 5g of protein each!
One of our menu items from this week, Chimichurri Flank Steak with Rice and Peas, features a fantastic green sauce called chimichurri. Curious about what it is?
• Chimichurri is an Argentinean uncooked herb sauce that’s similar to pesto but without any cheese or nuts.
• It’s typically made from parsley, oregano, garlic, oil, vinegar, and bit of chili pepper.
• It can be used as a marinade or sauce to top steak, fish, chicken, lamb, eggs, rice, or pasta.
• It adds a bright, tangy taste to a variety of foods and increases the depth of flavors.
• There’s an alternative red version of chimichurri that’s much spicier and contains smoked paprika, dried red chili, and cayenne pepper.
These can be scaled and swapped around and work for kids and adults. They’re easy to prepare with basic kitchen skills.
• Pretzel Sticks, Cheese, Avocado
Mini pretzel sticks can be used as utensils for the cubed cheese and diced avocado. Try Babybel cheese if you want to avoid having to slice it.
• Pretzel Sticks, Nut Butter, Berries
Swap out a couple of the items above and go with peanut butter (or your favorite nut butter) and strawberries or raspberries.
• Toast with Mashed Avocado and Fried Egg
The combo of fat and protein from this should be plenty to keep hungry kids or adults satisfied for a while.
• Toast with Jam
For an even quicker snack, add jam to toast made with whole grain bread.
• Yogurt with Jam/Fruit Puree
Stir jam or fruit puree into Greek yogurt and you can even top it with granola.
• Cottage Cheese and Fruit
Add peaches or tomatoes to cottage cheese and you’re ready to go.
The fruits and vegetables you buy don’t come with any instruction manuals and usually you don’t need one. But sometimes they can be a little tricky and you might be surprised at the best way to extend their shelf-life once you get home.
Room temperature works fine, but you can keep an apple for up to a month in the crisper drawer of your fridge. Wherever you store them, be sure to keep them away from other fruits like bananas and oranges as they emit a gas called ethylene that speeds up the ripening process.
Again room temperature is great, but you can actually move bananas to the fridge to slow or sometimes stop the ripening process and extend their shelf-life once they’re at the ripeness you prefer.
Berries are best when kept as cold as possible so definitely in the fridge. Also, be sure to avoid rinsing them until right before you eat them. The residual moisture from rinsing then storing can weaken their flavor and speed up decay.
Technically a Winter vegetable, broccoli is best kept cold with a damp paper towel wrapped around the crown and placed in your crisper drawer.
Definitely keep it in the fridge but oddly enough, celery does better wrapped in aluminum foil instead of the plastic it typically comes in. The plastic traps ethylene gas that speeds up the breakdown of the plant.
Aside from being delicious and a staple of Summer, peaches have a surprising amount of health benefits.
🍑 Low in Calories - A medium peach comes in right around 58 calories.
🍑 Digestion - That same medium peach will also provide 10% of your daily fiber you need. It can also feed the good bacteria in your gut as it contains prebiotics.
🍑 Immune System - 15% of your daily vitamin C can be found in a peach as well as 10% of your vitamin A. These both help produce immune cells and build strong barriers against germs. Peaches also have natural antimicrobial properties.
🍑 Skin Health - Beta carotene along with the previously mentioned vitamin C and A can help protect skin from sun damage and shift your skin tone to a warm, natural glow.
🍑 Eye Health - Two antioxidants found in peaches - lutein and zeaxanthin - can help protect your retina and lenses and have been shown to reduce the risk of macular degeneration and cataracts.