Honor Your Body. Honor You.
I don’t share a lot of recipes. But when I do, they’re life-changing.
Case in point: Today’s recipe for cashew sour cream. I know that the name sounds disgusting – but don’t be fooled. Cashew sour cream is a healthy, protein-rich sour cream alternative that’s totally delicious, easy to make and dairy-free.
Check out today’s cashew sour cream recipe video for the details – and watch my dad’s reaction to tasting it.
Healthy cookies? Three ingredients? No added sugar?! It sounds too good to be true – but it’s not!
I was tipped off about this recipe a few weeks ago, and I’ve been in cookie heaven ever since. And because they have plenty of carbohydrates, they’re great to eat (along with some protein powder) before hitting the gym. They’ll give you tons of energy to power through your workout.
Watch the 1-minute video for the super-easy recipe via my Davey Wavey Fitness YouTube channel – and then give them a try at home. I think you’ll love them.
For those of us who spend a lot of time lifting weights and engaged in strength training, it’s not always easy to get your recommended daily protein intake.
I, for example, aim for about 140 grams of protein per day – and, short of eating a half dozen chicken breasts, it’s not always easy to reach my quota. (Find out how much protein you should be eating each day.) Even after drinking a protein shake or two, it becomes necessary to find creative ways to sneak in a little extra protein.
I’ve always heard that adding protein powder to baked goods is an easy trick. The other day, I decided to give it a try with a healthy, butter-free blueberry muffin recipe that I’ve always enjoyed. (For my healthier muffins, I mix one bag of frozen blueberries into a package of Dr. Oetker’s organic oatmeal muffin mix.)
Turns out, it takes a little practice to get the proper ratio of protein powder to muffin mix. Too much protein powder and your muffins will taste dry and chalky. Too little protein powder, and it’s not really worth your effort. For me, the magic ratio was one scoop or protein per every three muffins – which works out to about 10 grams of extra protein per muffin.
The best part is, the muffins taste great!
If you’ve ever tried a protein shake, then you know that, unless they’re loaded with lots of unhealthy fat and sugar, they rarely taste good. In fact, the unpleasant taste of protein supplements is a common complaint about which folks email me. Though I often remind people that protein supplementation is about function more than taste, I’ve discovered that protein muffins are a great way to combine a little of both.
If you are challenged to reach your daily protein intake and balk at the taste of protein powder, I’d encourage you to give this tip a try. And if you have any other creative ways to get some extra protein (keep it clean!), let me know in the comments below!
What are superfoods? And what makes superfoods so super? It’s a question that I get a lot – and so I went to find some answers.
Check out the video below. And scroll down for the delicious Goji Glow Energy Bite recipe.
Recipe: Goji-Glow Energy Bites
Ingredients:
Directions:
Soak almonds and pumpkin seeds for at least 6 hours. Drain and rinse well. Place them in a food processor and process until finely ground. Add dates, cacao and spirulina – and then process into a thick, sticky dough. Add goji berries and pulse some more. Remove from food processor and place into a large bowl. Use your hands to mush and mingle the hemp seeds and cacao nibs. Roll into 1/2 – 1 inch bites. Dust them in some fun stuff like hemp seeds, sesame seeds, goji powder, camu powder, coconut flakes, ground nuts, cacao powder or cacao nibs. Chill for an hour. Freeze any extras.
I’m always looking for fun and healthy ways to incorporate seasonal produce into my diet. And autumn in full swing, I’ve fallen in love with pumpkins. Not just to carve – but to eat. Loaded in carotenoids, fiber and tons of nutrients like potassium, magnesium and vitamins C and E, pumpkins are truly the superfood of the season.
Since healthy pumpkin recipes aren’t always easy to come by, I decided to do a search on Google. In doing my search, I noticed a “recipes” button along the left-hand sidebar. Upon clicking it, I was able to refine my recipe search by checking off or crossing out other ingredients. For example, I crossed off the related but unhealthy ingredients of “cream cheese,” “molasses,” “sugar” and “whipped cream.”
The search can further be refined not just by cooking time, but also but the amount of calories in a serving. For individuals monitoring their caloric intake, this can be a huge benefit.
Of course, the recipe search can be used for any ingredient. Have extra bell peppers in your fridge? Type it in. Pick too many apples at the orchard? Nothing to fear. It’s easy to find simple, creative and healthy recipes for pretty much any ingredient.
Ultimately, thanks to my narrowed search results, I decided to try the pumpkin hummus recipe. I’ll let you know how it goes. In the meantime, enjoy watching this video which explains the Google Recipe Search features. I can’t believe I didn’t know about this sooner!
I think my purpose in life is to make guacamole.
Over the years, I’ve talked a lot about my famous guacamole recipe. Whether served on a romantic dinner for two or a big get-together, my guacamole is always a huge hit. And, believe it or not, I’ve received more than a few emails inquiring about the life-changing recipe.
So, here it is. Food Network, this is not. But I did my best to film the recipe so you can see how it’s done. In less than 10 minutes, you can be enjoying this easy, delicious and healthy treat.
Check out the video and enjoy!
Acia (pronounced “Ah-Sigh-EE”) berries are all the rage.
Often touted as a “superfood” by marketers, these berries (like other berries) do have high levels of antioxidants that protect cells, reduce the effects of aging and may decrease the risk of some diseases (including heart disease and cancer).
But beyond their antioxidant benefits, I enjoy acia berries because of their rich and almost chocolatey flavor. The berries have a unique but delicious taste – and, they make for a great post-workout snack.
After we exercise, our bodies need an immediate dose of protein and carbohydrates. Though most people realize the importance of post-workout protein, carbohydrate consumption is often overlooked. After a workout, carbs restore muscle glycogen. And, if the body doesn’t receive post-workout carbohydrates, it may actually breakdown muscle for this same purpose.
In fact, because the body needs carbohydrates quickly, it’s one of the few times when simple carbs are recommended over complex carbohydrates which are absorbed slowly. In other words, it’s a good time to eat foods with added sugar or honey.
That’s why, while visiting San Diego, I’ve fallen in love with a popular local snack: Acia bowls. Almost all the smoothie shops have them, and they’re a delicious way to deliver protein and simple carbs to your body when they’re needed most.
Here’s how you can make a yummy, post-workout acai bowl at home.
Ingredients:
Directions:
In a blender, combine acai smoothie mix, protein powder, frozen banana, frozen strawberries and soy milk, almond milk or apple juice. Blend until smooth and add additional liquid until a thick but well-blended mixture is achieved.
Pour contents into a bowl, and top with sliced strawberries, bananas and granola. Drizzle honey over top.
It’s a simple and easy recipe, but it’s exactly what your body needs after a good workout. In the comments below, let me know if you share my love for acai!
P.S. It’s the last day to save 25% on my brand-new workout program: Davey Wavey’s Get Ripped Workout! Use discount code “blog” to save 25% today – and say hello to a leaner, stronger body tomorrow!
I love peanut butter. And I bet you do, too.
Because peanut butter is high in fat and calorie dense, it gets a bad rap. But calories and fat, as I’ve mentioned before, don’t tell the full story. Peanut butter has a similar overall fat to saturated fat ratio as heart-healthy olive oil. It’s also high in protein, fiber – and very filling. It’s even been linked to weight loss.
To share some of my favorite peanut butter recipes, I put together this video on my Davey Wavey Fitness YouTube channel. Check it out.
The Davey Wavey Salad
I have a confession to make: Unless they’re deep fried, battered and smothered in cheese, I’m not a huge fan of vegetables. While I love the way veggies nourish my body, I don’t always love the way they taste.
I’ve found that one of the best ways to incorporate more veggies into my diet is through a salad. They’re fast, easy and versatile – just like me! Innuendos aside, salads are a great solution for my fellow lachanophobes (yes, that’s the technical term for people that are afraid of vegetables).
The number of different salad combinations is infinite – but through trial and error, I’ve found a recipe that is reasonably healthy and completely delicious. With the hopes of it inspiring you to eat your veggies, I’ve decided to share it with you.
Here’s what you need:
In a large bowl, simply assemble the various ingredients – then top with feta cheese, seeds and dressing. The avocado provides the salad with plenty of moisture, so you really won’t need a lot of dressing. Of course, you can supplement any of the ingredients to suit your taste buds and any seasonal produce. If you’d rather make the salad a meal, scrap the prosciutto and top with a grilled, protein-rich chicken breast.
I’m excited to bring another post in a continuing series by my good friend and fellow Underwear Yogi, Nick Kindrick. It’s a recipe almost as delicious as he is. Enjoy!
You’re probably thinking… fish tacos, huh?
When many people here in the US think of tacos, they think of those hard corn shells, some ground beef, and some kind of seasoning packet comprised mostly of msg. Or even worse, they think of Taco Bell. The marketing gurus of the 70s did a great job of bringing “Mexican” food to the US, but it’s a far cry from the uber-fresh, light, colorful, healthy and delicious food that real Mexicans eat on a daily basis. This recipe is an adaptation of a dish that is ubiquitous along the Pacific coast of Mexico. Typically, the fish is fried, but baked fish is just as delicious. Hope you enjoy. “Buen provecho,” as the say south of the border.
Baked Fish Tacos with Mexican Coleslaw, Serves 2-3
Turn the oven on to 45o degrees. Remove the chipotles from the adobo sauce and reserve all but one for another use. These will keep in the refrigerator, covered, for a while (up to 2 weeks). Chop 1 chipotle finely. More if you like very spicy food. Add the chopped pepper to the adobo sauce (the liquid from the can) and pour over the fish. Make sure that the fish is completely covered with the pepper and the sauce. Chipotles are smoked jalapenos and are typically quite spicy. BE CERTAIN TO WASH YOUR HANDS THOROUGHLY after touching the peppers if you are not wearing protective gloves. You can let the fish marinade up to an hour if you have the time, but this step is not necessary. Place the fish in an oven safe container, ideally on parchment paper (this will make for a simple clean up).
To prepare the slaw, slice the cabbage very thinly, as you will the onion. Remove the stem, seeds and the veins from the jalapeno and slice into a julienne (matchstick, like the carrots). Once again, BE CERTAIN TO WASH YOUR HANDS THOROUGHLY after touching the pepper. Remove the cilantro leaves from the thicker stems and chop finely. Mix all ingredients of the slaw in a medium size bowl and add the carrots. Cut one of the limes in half and squeeze the juice of the entire lime over the slaw. Add the extra virgin olive oil. Add a hefty pinch of salt and mix thoroughly with your hands. The salt will break down the cabbage so it is essential to the salad.
Now bake the fish for approximately 8-10 minutes, per inch of thickness. If you’re using thin fish, this will not take long at all. Most importantly, just be sure that the fish is opaque. If it is not, it must cook more.
As the fish bakes, slice the avocado. Warm the tortillas on the stove or in the oven. This will not take long. Remove the fish from the oven. If you’re using mayonnaise, spread liberally onto the warm tortilla. Spoon some of the fish on top and place some of the slaw on top of the fish. The sliced avocado goes on top. I usually eat 2 or 3 or 4 or 5… just kidding. Enjoy!
