Pre-Workout Mocha

It's never fun getting to the gym or your workout class and feeling weighed down by your last meal. It's also never fun finding yourself starving in the middle of a tough workout. That's why I love this hearty, antioxidant loaded hot chocolate recipe to help fill me up (without making me cute), and boost my energy levels before a workout.

Small amounts of caffeine can enhance workout performance, allowing you to increase endurance (such as run longer) or enhance muscle recruitment for strength training activities, such as lifting weights. Remember, just because some is good doesn't mean more is better, so make sure to drink water to balance out the dehydrating effects of caffeine as well. 

Raw cacao powder is loaded with antioxidants, almost 10x more than blueberries. When you workout, your body goes through a natural inflammatory process. Making sure you load up on antioxidants both before and after your workout will ensure your body has everything it needs for speedy repair and recovery. 

The small amount of maple syrup has simple sugars, to give you just enough energy to get through your workout, and the fiber and healthy fats in the cashews help ensure that your blood sugar levels don't spike immediately after you enjoy this tasty beverage. 

Try drinking this ~60 minutes before your workout for best results. And please, leave a comment below and let me know how you liked it!

Pre-Workout Mocha

  • 2 cups almond milk
  • 1 shot espresso (optional; eliminate to make this a hot chocolate)
  • 1/4 cup cashews
  • 3 tbsp raw cacao powder
  • 1 tbsp maple syrup
  • 1 tsp vanilla

In a medium sauce pan, heat almond milk, espresso, cashews, and vanilla. Heat just before boiling. Pour into a blender and add cacao powder and maple syrup. Blend until smooth and enjoy!

Summer Mint Pea Soup

As much as I am LOVING summer, I have been missing the ease that comes with making large batches of hearty winter soups. It makes meal planning super simple and taking something on-the-go really easy. So I decided to get into some cold soups to take me through the summer. This is my recipe for Mint Pea Soup - and yes, you can eat it cold! It's hearty, flavorful, and packed with protein!


Mint Pea Soup

  • 2 lbs frozen peas
  • 1 tsp garlic powder or 1-2 soup starters
  • 1 cup broccoli
  • ½ cup mint, chopped
  • salt & pepper, to taste
  • water

In a large pot, pour peas, garlic, and dash of salt and pepper. Pour enough water to cover the peas. Bring to a boil, add broccoli and simmer about 5 minutes, or until tender. Remove from heat, add mint, and salt and pepper to taste. Puree in blender or with a hand blender. Let cool.

Enjoy this soup cold - perfect for summer!

Optional: Top with Serrano ham and/or ricotta cheese (for moderators!). This makes it a tad fancier - but the soup is delicious just on it’s own!

Cherry Chicken salad

Cherry Chicken Salad

  • 4 cups cooked and cooled chicken, chopped or pulled
  • 1 cup cherries, pitted and chopped
  • 3 stalks celery, diced
  • 1 cup packed basil
  • 1 cup Greek yogurt (I prefer full fat)
  • 1 lemon, juiced and zested
  • 1 T. mustard powder
  • 1/2 cup chopped pecans
  • Salt and Pepper

*Tip: I like to use leftover chicken or just buy a rotisserie chicken to save time.

Mix together chicken, celery and basil.  Mix together mustard, yogurt, and lemon juice and then pour over chicken.  Blend completely. Fold in cherries and pecans. Season with salt and pepper to taste. Enjoy over a salad or on a slice of whole grain toast.

Now tell me - what are your favorite protein sources? Do you notice a difference when you eat more or less? Let me know in the comments below!