Nothing starts off the day right like the early morning classic: eggs benedict. But for those looking for a healthier take on the definitive breakfast staple, here’s a vegan version of the dish that can help lower cholesterol without sacrificing taste. Try it with a VeganSmart All-In-One Nutritional Shake for an extra energy boost in the morning.
Vegan hollandaise sauce Ingredients:
- 6 ripe yellow tomatoes
- 1/4 cup extra-virgin olive oil, plus extra for tossing with the tomatoes
- 1 teaspoon Dijon mustard
- 2 tablespoon white vinegar or wine vinegar
- 2 tablespoon vegan margarine
- 2 teaspoon arrowroot mixed in 1/4 cup cold water
Eggs and bacon substitute ingredients
- 1 block extra-firm tofu
- 3 tablespoon unbleached white flour
- 1 tablespoon nutritional yeast
- Pinch of garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon canola oil
- 6 slices faux Canadian bacon
- Pre-heat the oven to 300 degrees Fahrenheit.
- Dab the tomatoes in olive oil, then place on a baking sheet, roasting them on each side for 30 minutes.
- Remove tomatoes from the oven and place in a blender.
- Slowly add the 1/4 cup of oil and the mustard, white pepper and vinegar. Blend until fully emulsified and strain through a sieve.
- Place the sauce in a sauté pan on medium heat while and add the vegan margarine and arrowroot, and mix until thickened.
- Cut the tofu into quarter-inch slabs and fry in canola oil until golden brown.
- In a bowl, mix the flour, nutritional yeast, turmeric, garlic powder, salt and pepper. Coat the tofu in the flour mixture and shake off any excess.
- After frying the tofu, fry the faux Canadian bacon for 1-2 minutes on each side
- Toast six English muffins.
- Top each muffin with a slab of vegan margarine, while covering half the side with tofu and the other half with bacon.
- Drizzle the vegan hollandaise sauce, and enjoy!
The best kind of cookies are those that you can eat in the morning with no guilt whatsoever – the breakfast cookie, if you will. And we have a great recipe for tasty breakfast cookies that are high in protein and have some fiber too. Check them out:
Cherry, walnut and almond breakfast cookies
- 1/2 cup pastry flour
- 1/2 cup almond flour
- 1/4 cup rolled oats
- 1 scoop Naturade 100% Whey, Vanilla
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 1/4 cup chopped walnuts
- 1/4 cup almond butter
- 2 eggs
- 1/2 cup unsweetened applesauce
- 2 tablespoons dried cherries
- 1 tablespoon melted coconut oil
- 1 teaspoon vanilla extract
- Preheat the oven to 350 degrees Fahrenheit and line a baking sheet with parchment paper.
- Mix the dry ingredients in a large bowl.
- Blend the wet ingredients in a separate bowl with a whisk.
- Pour the wet mixture into the dry and stir well.
- Add the cherries.
- Drop the dough onto the baking sheeting in large tablespoonfuls.
- Bake cookies for 12 to 15 minutes – make sure they're barely browned and still soft to the touch.
- Let the cookies sit on the baking tray for 2 to 3 minutes before transferring to aluminum foil or a cooling rack.
If you're thinking of healthy last-minute side dishes to make for holiday dinner, it's always a great idea to turn toward local and seasonal ingredients. In many parts of the U.S., hearty, leafy greens like kale, sweet potatoes and winter squashes are all in season around the holidays. Another holiday favorite is the Brussels sprout. While many of us hated these green balls of bitter with a passion during our childhoods, you've likely grown to love the slightly sweet and complex flavors of oven-roasted Brussels sprouts, which are very good for you as they're an excellent source of vitamin C. Also, these veggies are part of the brassica family, which includes cabbage, broccoli and cauliflower, which are good sources of folate, vitamin K and fiber.
Here's a healthy, slaw-like Brussels sprouts salad that contains other wintry ingredients, making it a worthy side for just about any main dish:
Shaved Brussels Sprout Salad with Pomegranate, Hazelnuts and Fennel
- 2 pounds Brussels sprouts (about 40 sprouts)
- 1 cup toasted, coarsely chopped hazelnuts
- 1 cup pomegranate seeds
- 1 small, thinly sliced fennel bulb
- 1/2 cup grated Pecorino Romano cheese
- juice of one lemon
- juice of one small orange
- 2 tsp. lemon zest
- 1/4 cup olive oil
- 1 tablespoon minced shallots
- salt and pepper to taste
- Preheat the oven to 350 degrees.
- Peel off the outer layers of the Brussels sprouts and rinse. Using a mandolin, shave them over a large mixing bowl into rounds and ribbons, occasionally going through and pulling out pieces that seem too thick.
- Wash the fennel bulb and use the mandolin to cut it into small slices.
- Set aside the fennel bulb and Brussels sprouts slaw.
- Spread the hazelnuts in a parchment lined baking dish and bake them for about 15 minutes or until the skin blisters. Let the hazelnuts cool and rub them with a clean cloth to remove the skin. Coarsely chop them and add to the slaw along with the Pecorino Romano cheese.
- In a separate bowl, juice the lemon and orange. Use a wire whisk to mix the juice continuously as you pour in a steady stream of olive oil.
- Add the lemon zest, minced shallots and a healthy shake of salt and pepper to the dressing before mixing again.
- Top the slaw with pomegranate seeds.
- Pour dressing over and mix just before serving!
This recipe serves 12 to 15 people with generous portions.
Do you like frappuccinos – a mix between the words "frozen" and "cappuccino"? How about chai – a combination of spices like cardamom, cinnamon and nutmeg? If so, consider spicing up your boring old protein shake into a chai frappuccino smoothie. Naturade makes a great chai version of its VeganSmart All-In-One Nutritional Shake that you can use for this recipe. It is completely dairy- and soy-free, has a complete protein blend and 22 vitamins and minerals and is gluten-free. Here's the recipe:
Chai frappuccino protein shake
- 1/2 cup of unsweetened almond milk
- 2 scoops of Naturade VeganSmart All-In-One Nutritional Shake mix in chai
- 10 – 12 ice cubes
Add all of the ingredients to the blender and mix! If you'd like a more traditional protein shake meal replacement mix, you can use Naturade 100% Whey in vanilla flavor or Naturade Total Soy in vanilla and then add 1/8 teaspoon each of ground cardamom and ground cinnamon. You might also want to add baking cocoa to give it a chocolate chai flavor. Bananas added to the mix have been said to be a home-run in flavor as well.
While people generally need varying levels of protein based on their body composition, weight and daily activities, if you're gearing up for a big fitness competition or trying to bulk up a little, it's guaranteed that you'll want to eat a good amount of high-quality protein each day. Start your morning with a high-protein breakfast like this banana almond protein smoothie. It has different types of proteins to ensure that you work your way toward getting each of the essential amino acids each day. Here's the delightful recipe:
Banana oatmeal almond high-protein breakfast shake
- 1 whole banana
- 2/3 cup milk, any type
- 1/2 cup cooked oatmeal
- 6 ice cubes
- 1 scoop Naturade Total Soy, Vanilla
- 1/4 cup almonds, chopped
Add all of the ingredients to a blender and mix until smooth. If your almonds are whole, you might want to do a rough chop before blending them with the other ingredients. You can also use walnuts, pecans or any other type of nut for a punch of healthy fats, fiber and protein. Also, the oatmeal does not necessarily have to be cooked – in fact, some people prefer it in its crunchy "raw" state. Do whatever works for you.
In most areas of life, routine can get pretty stale. If you're tired of your plain chocolate or vanilla protein shakes, get a little fancy and mix things up with a cookies and cream recipe! You don't even need to buy a new protein powder; instead, you can just use the chocolate or vanilla Naturade Total Soy protein powder that you already have to make this easy cookies and cream shake. Here's the recipe:
Cookies and cream protein shake recipe
- 1/2 cup non-fat Greek yogurt, plain
- 1 scoop Naturade Total Soy in Vanilla
- 1 cup ice
- 1/2 cup almond milk
- chocolate animal or graham crackers
To give the shake a chocolate flavor, you will use chocolate graham or animal crackers because they have less fat and sugar than chocolate and cream sandwich cookies. Use seven to 10 animal crackers or one to one-and-a-half "sheets" of chocolate graham crackers. Add all of the ingredients to the blender, crumbling the cookies into the blender while adding them. Finally, simply mix and enjoy! You can also add 1 tablespoon of peanut butter or half of a frozen banana for variation.
Though holiday traditions are many and diverse, having an abundance of sweets seems to be part of everyone's holiday celebrations. One in particular that many Americans partake in is the cutting out, baking and decorating of sugar cookies. If you love this tradition but are looking for a healthier cookie, try this high-fiber, whole-grain cut-out recipe. It uses chopped oats and whole-wheat pastry flour, and ground flaxseed mixed with water serves as an excellent egg substitute and fiber boost. It's sure to be just as tasty as the rest!
Whole grain cut-out cookie recipe
- 1 cup butter, softened
- 3/4 cup packed brown sugar
- 1 tablespoon ground flaxseed
- 3 tablespoons water
- 2 teaspoons vanilla
- 1 cup oats, finely chopped
- 2 1/2 cups whole wheat pastry flour
- 1 teaspoon cinnamon
- 1/2 teaspoon salt
- 1/2 teaspoon baking powder
- Mix the ground flaxseed with the water and refrigerate for about 20 minutes. It should be an egg-like texture.
- Pulse the oats in a food processor until they are finely chopped but not powdered.
- Beat the butter and sugar together in a large mixing bowl, and then add the egg substitute and vanilla and beat until smooth.
- Wrap the dough in wax paper or cover the bowl with plastic wrap and refrigerate it for 30 minutes.
- Preheat the oven to 350 degrees Fahrenheit and grease or line two baking sheets with parchment paper.
- Spread flour on a clean countertop and remove a small portion of dough, patting it with flour and then rolling it out until it's about 1/4-inch thick.
- Use cookie cutters to cut out shapes.
- Bake the cookies for eight to 10 minutes, checking occasionally.
- Let them cool before decorating with colored frosting and holiday sprinkles.
These cookies will have a slightly nutty flavor. Though they have less sugar than traditional cut-out sugar cookies, the icing will add enough sweetness to make them perfectly tasty.
Chocolate and peanut butter are a delicious pair, but so are chocolate and banana. And let's not forget the perfect melding of flavors that comes from a peanut butter and banana sandwich. But what if we put them all together? Turns out, it's an awesome trifecta of deliciousness. If you like a little sweet, a little salty and a lot of protein, we've got a recipe for you, and it's vegan to boot!
Vegan chocolate peanut butter banana protein shake
- 1 scoop of VeganSmart All-In-One Nutritional Shake chocolate protein powder
- 1 very ripe banana
- 1/4 cup all-natural peanut butter, chunky or smooth
- 1 cup vanilla almond or soy milk
- 5 - 6 ice cubes
Add all of the ingredients into a high-speed blender and mix them well. You can also vary the recipe, substituting the banana for another fruit that pears well with peanut butter and chocolate, like strawberries or raspberries, or leave out the peanut butter in favor of these fruits. To make your smoothie even more chocolatey, add 1 or 2 tablespoons of unsweetened cocoa powder. Or, if you don't care much for chocolate, try VeganSmart All-In-One Nutritional Shake in protein powder in vanilla.
The spicy and sweet mixture of spices known as chai has long been used in places like India, Bhutan and Myanmar. The spices – generally a mixture of cinnamon, cardamom, cloves, ginger and sometimes pepper – are steeped together with black tea, milk and a sweetener to make a strong, warming beverage that tastes like autumn in a cup. The awesome flavors of chai have caught on in the U.S. in recent years, most notably in pumpkin-spiced tea and coffee drinks.
But you can also add a spicy kick to your morning breakfast with Naturade's VeganSmart All-In-One Nutritional Shake in Chai, which is a meal replacement protein shake that will get you going in the morning. Combine it with milk, water, soy milk or another beverage and add raw oatmeal, which is great for your health because it provides fiber, is rich in vitamins and is a good source of prebiotics. Add some bananas or pumpkin to make it sweet. Here's the recipe:
- 1 1/2 cups of soy milk
- 1/2 cup of rolled oats
- 1 scoop of VeganSmart All-In-One Nutritional Shake in Chai
- 1 frozen banana
Put all of the ingredients in the blender and enjoy!
The journey of 70.3 miles begins with a single sip… Ha!
So, I’ve got a LOAD of training ahead of me. I mean, I’ve just finished my 2013 season by meeting my first ever fitness goal of completing the Gulf Coast Half Marathon Series. Three 13.1′s along the Gulf of Mexico. That was awesome, and something that 1 year ago, I thought impossible.Now it’s time to up the ante.
In a year, I have to finish the Ironman Austin 70.3 triathlon. My first order of business is to tackle the races I did last year, but this time, with authority. So, that means I have to start my training season. Focus on hill training, heart rate training, bike training, and (my worst discipline) the swim. The good news? Post workout smoothies.
My favorite isn’t far from my go-to breakfast smoothie.
- 2 scoops of Naturade VeganSmart vanilla
- 1 spoon peanut butter
- 1 banana
- Handful of frozen berries
That’s it. It’s smoother than my breakfast smoothie and can get straight to work rebuilding my body. Plus, it’s a delicious treat that I feel like I’ve earned! So, drink up! You deserve it.