Healthy Recipes – AQUADOC

Healthy BBQ Sides

Fri, 26 Dec 2025 13:46:44 +0000

It’s summertime and summertime means going to lots of BBQ’s! We all love a good BBQ and all the yummy food that is associated with a BBQ. Unfortunately, if you are trying to stick to a healthy eating plan then that is where a BBQ can really throw you off. Of course it’s OK to indulge once in a while, but all too often an occasional indulgence can turn into an all-too-often habit and those pounds that you worked so hard to lose before summer can creep back again. My strategy is to bring a healthy dish that you can eat without guilt and everyone else will love! Chances are you won’t be the only one there who wants to eat healthy too!

Chickpea Salad with Fresh Mint, Pickled Shallots, and Arugula

For the pickled shallots:
1/3 Cup red sine vinegar
2 medium shallots or one really big one, sliced thin
2 TBSP sugar (or sweetener of choice)
a pinch of salt and pepper

Place all the ingredients into a microwaveable bowl and microwave about 90 seconds. Stir to make sure the sugar is dissolved and set aside to cool. Once cooled, drain the liquid.

For the dressing:
3 TBSP Extra Virgin Olive Oil
2 TBSP fresh lemon juice
1-2 tsp sweetener to taste
1 tsp Dijon mustard
pinch of red pepper flakes (optional)
Salt and pepper to taste
Whisk ingredients to emulsify and set aside.

For the salad:
2 cans chick peas, rinsed and drained
4-5 ounces of baby arugula
1 Cup fresh mint leaves
1/2 Cup frozen peas, thawed
1/2 Cup frozen shelled edamame, thawed
(you can also just use 1 Cup of edamame OR 1 Cup peas)
3 oz. crumbled Feta cheese
1/2 toasted nuts (I like pine nuts but use slivered almonds, sunflower seeds, pistachios, chopped walnuts, etc.)
1 Cup halved grape tomatoes (optional and add at the end)

Toss everything together and serve. If you are not serving right away, add the arugula and tomatoes at the last minute.

This recipe makes an excellent lunch or dinner with grilled shrimp or leftover diced chicken added on top!

Broccoli Salad with Sun Dried Tomatoes

For the dressing:
1/4 Cup EV olive oil
2 TBSP fresh lemon juice
1-2 tsp sweetener of choice
1 clove grated fresh garlic
1/2 tsp dried oregano
1 tsp Dijon mustard
salt and pepper to taste
pinch of red pepper flakes (optional)

For the salad:
1 large bunch of broccoli, flowerets only, cut into small bite sized pieces
1/4-1/2 Cup red onion, sliced thin
1/4-1/3 Cup kalamata olives, chopped
1/3-1/2 Cup sun-dried tomatoes, chopped
1/4 Cup toasted slivered almonds

Toss all ingredients together and let sit for at least an hour or overnight. Depending on how much broccoli you use you may need extra dressing. It all depends on how much the broccoli absorbs.

This recipe would also be delicious with leftover diced chicken or grilled shrimp mixed in!

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Smoothie Recipes to Jump Start your Morning

Wed, 24 Dec 2025 13:49:03 +0000

If you haven’t jumped on the smoothie bandwagon, jump on it! Smoothies are an excellent way to get some really dense nutrition into a small package. There are endless smoothie concoctions to satisfy everyone’s tastes whether it is sweet or savory. Smoothies are a great way to add dark leafy greens to your diet without even tasting them! Just sneak them into your kid’s smoothies and they will never know they are eating healthy veggies! Smoothies are also a great way to bulk up on extra nutrition by adding powdered supplements, dietary fiber, healthy fats like coconut oil, avocado, nuts and nut butters, and seeds such as hemp, chia, and flax. By adding spices like turmeric, cinnamon, and ginger you boost your immune system because spices are full of antioxidants as well as all kinds of fruits.

One great way to add fruit is to freeze it first. This turns your smoothie into an ice cold thick shake! You don’t even have to peel your apples when you cut them up. There is a lot of nutrients in the skin of that apple! You can easily freeze berries right in their container. Just make sure they are completely dry after you wash them.

Smoothies are great for someone on the go. You can put all the ingredients into the blender the night before and in the morning all you have to do is blend and go!

You can use many types of liquid in your smoothie. Any type of milk, juice, water, coffee, tea…. use your imagination!

Smoothies are a great way to get extra protein into your diet. Choose a high quality protein powder made from natural ingredients and watch out for added sugar. If you add fruit to your smoothie, you may not need to add any sweetener. You can also substitute yogurt for the protein powder. Yogurt contains calcium too!

Sweeteners like honey, agave, and natural sugars are fine, but they do add lots of calories and aren’t good for people who have blood sugar problems. Natural sweeteners like stevia are a good choice and won’t affect your blood sugar.

Here are some of my favorite protein smoothie recipes. I hope you enjoy them. Feel free to use cold coffee or use a teaspoon of instant coffee, cold chai tea, to add an extra depth of flavor! Don’t forget to add dark leafy greens too. Yum!

Smoothie Recipes

Coffee Berry Greens

Milk of choice or a combo of milk and coffee, tea, or chai tea

1/2-1 Cup frozen fruit such as banana chunks (half of a banana) strawberries, blueberries or a combo

Chocolate or vanilla protein powder

A big handful of dark leafy greens

Mint Chocolate Smoothie

Milk of choice

Chocolate protein powder

Peppermint extract (a few drops)

Tastes like chocolate mint ice cream!

Chai Tea Vanilla Smoothie

Milk of choice or a combo of milk and cold India Spiced chai tea (brew the night before and put it into the refrigerator)

Frozen apple chunks

Cinnamon

Vanilla protein powder

Tastes like apple pie!

Pumpkin Pie Smoothie

Freeze canned pumpkin in an ice cube tray and add a few chunks to your smoothie

Milk of choice

Vanilla protein powder

Pumpkin Pie Spice or use some cinnamon and nutmeg

Tastes like pumpkin pie!

Cherry Protein Smoothie

Frozen cherries

milk of choice or a combo of milk and coffee (or use a teaspoon of instant coffee with the milk)

Chocolate or vanilla protein powder

Tropical Smoothie

Milk of choice

Frozen pineapple chunks

A few drops of natural coconut extract

Vanilla protein powder

Tastes like a Pina Colada!

PB Banana Smoothie

Milk of choice

Peanut butter powder (unsweetened)

Frozen banana chunks

Chocolate or vanilla protein powder

Green Smoothie

For a more savory smoothie

Milk of choice

Neutral tasting protein powder

Big handful of dark leafy greens

Half of a ripe avocado

A little sweetener (optional)

A TBSP almond butter

1 tsp each of cinnamon, turmeric, and ginger powder

The recipes are endless! Play around with them and have fun with the different flavors you can come up with!

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High Protein Breakfast Ideas

Sat, 20 Dec 2025 13:51:27 +0000

High Protein Breakfast Ideas

Is breakfast really that important? The short answer is, yes! Breakfast sets the tone for the rest of the day. In fact, some of your cravings at night can be linked back to what you ate when you first woke up. There was a small study that showed that boys that were fed a high-glycemic breakfast ate up to 81% more calories throughout the remainder of the day than when they were fed a low-glycemic breakfast.

That leads us into the longer answer – yes, it is that important, but the type of breakfast is key. Specifically, making sure that your breakfast is packed with protein will help make you feel full longer and have a ripple effect on your cravings for the rest of the day.

Here are some simple solutions to our most common breakfast mistakes:

Oatmeal

Oats are a great source of fiber and a healthy way to kick off your day. However, without any added protein your breakfast may not have much staying power (read: scrounging around the break room at 10am). Here are some great protein sources to pair with your oats:

Nuts/nut butter
Hemp hearts

Almond Butter Oatmeal Recipe

Find recipe at: https://taracoleman.com/recipe-almond-butter-oatmeal/

Smoothies

Smoothies are a great way to sneak in lots of nutrients to kick start your day. However, a common mistake is to add in too many fruits and forget the protein altogether. Shoot for 1 serving of fruit and add some of these great protein sources:

Protein powder
Plain Greek yogurt
Nuts/seeds (if you have a high powered blender)

Blood Sugar Stabilizing Smoothie Recipe

Find recipe at: https://taracoleman.com/5-healing-smoothie -recipes/

Eggs

Ok, so you may be thinking that eggs already have protein, and that is 100% correct! The problem is that we typically serve it on an excess of bread or potatoes or under a heavy sauce. Although none of those things are bad, it is a missed opportunity to start your day full of nutrients. Trade in the starchy carbs for filling veggies and consider adding these boosters for more flavor and protein to your omelet:

Shredded chicken (or other leftovers from the night before)
Feta (or other flavorful cheeses)

Shredded Chicken with Baked Eggs & Salsa Recipe

Find the recipe at: https://realfoodbydad.com/shredded-chicken-with-baked-eggs-and-salsa/

Vegan

Sometimes vegans can get the short end of the stick when it comes to protein-based breakfasts. However, if you get a little creative you can find that there are great plant-based options that are packed with protein. Try adding:

Tofu
Quinoa
Black beans/lentils

Southwest Tofu Scramble Recipe

Find the recipe at: https://minimalistbaker.com/southwest-tofu-scramble/

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Giving Thanks for Healthy Treats

Mon, 15 Dec 2025 13:50:46 +0000

Thanksgiving is the ultimate American epicurean celebration that brings family and friends together. Although turkey, stuffing, and mashed potatoes are synonymous with this holiday, Thanksgiving dishes can vary greatly based on the ingredients used and how they are prepared.

Every family has their own unique take on the holiday’s food, incorporating culinary traditions, and Mom’s special ingredients. No matter where your Thanksgiving travels take you, I have a few tasty treats that are easy to prepare and offer a healthier alternative to your traditional favorites, without compromising the tastes of the season!

SWEET TOOTH SOLUTIONS

In an attempt to balance all the indulgences of the holiday season, turn to using ‘real’ ingredients when preparing tasty treats. Your sweet treat masterpiece will not only be prepared with a healthier option, but it will also taste amazing leaving your guests wanting the recipe!

This Thanksgiving, eliminate the guilt of having seconds when the deserts arrive! The follow recipes are sweet, savory, and so deliciously healthy. Plus, they simple to make with only a few ingredients.

Enjoy baking now, and you can thank me later!

#1 CHOCOLATE BROWNIE COOKIE SANDWICH

Who doesn’t like love cookies?! It’s always a favorite treat that’s tasty and easy to eat. These vegan cookies bake up thick and chewy and are stuffed with a chocolate mouse you can’t resist!

CHOCOLATE COOKIE

Total Time: 20-30 min
Serving: 16 cookies

Cookie Ingredients:

• 1/2 cup solid coconut oil (refined oil to avoid the coconut flavor OR unrefined oil to have a coconut flavor)
• 1 1/4 cups packed light brown sugar
• 2 tsp vanilla extract
• 1/4 cup coconut milk (option: Thai coconut milk for thickness)
• 1/4 cup unsweetened applesauce
• 2 1/4 cups all-purpose flour (option: coconut flour or gluten-free baking flour)
• 1 tsp baking soda
• 1/2 tsp sea salt
• 2 cups vegan chocolate chips

COOKIE DIRECTIONS:

Prep: Preheat over to 375 degrees & line a large baking sheet with parchment paper for regular cookies (option: use a circular cookie cutter to bake in a shape)

1. Whisk together coconut oil, brown sugar, and vanilla in a large bowl until combined.
2. Add in coconut milk and applesauce until combine.
3. In a separate bowl, combine flour, baking soda and sea salt. Whisk until combined.
4. Combine both bowls of ingredients together (wet & dry mixes) and stir until batter is thick.
5. Lastly, fold in 1 1/2 cups of chocolate chips to the batter (saving a 1/2 cup to add post bake)
6. Scoop large mounds of dough onto the cookie sheet, leaving a few inches between cookies to spread.
7. Bake for 8-10 minutes or until the edges are golden and centers are done.
8. Press remaining chocolate chips onto of the warm cookies.
9. Allow cookies to cool on the baking sheet for 10-15 minutes before removing them to a cooling rack.

NOTE: If the dough is too dry, add in another tbsp. of coconut milk, if it’s too sticky, add a little more flour, by tablespoon increments, until it thickens.

There’s one more part to make this sandwich come alive… the flourless fudge brownie!

FUDGY BROWNIE

Total Time: 20 minutes
Serving: 12-16 depending if you make into a cookie sandwich, or serve as is!

Brownie Ingredients:

• 2 cups pumpkin puree (option: can also use a banana or sweet potato)
• 1 cup almond butter (option: use any nut butter of choice)
• 1/2 cup coca powder
• 1/4 cup maple syrup (option: granulated sweeter of choice)

DIRECTIONS:

Prep: Preheat oven 350 and grease a small baking pan

1. Melt nut butter (in microwave or on stove)
2. In a large bowl, mix the pumpkin (or alternative), nut butter, and dark cocoa powder until combined.
3. Pour the batter into the baking pan and bake for 20-25 minutes or until cooked to your liking.
4. Allow to cool completely.
5. Cut the brownies and place them inside 2 cookies. Mold the brownie to fit your cookie size.
6. Refrigerate for approximately 20 minutes to firm and set together!

It’s a two in one desert!

#2 BAKELESS PUMPKIN TARTS

For most people, pumpkin pie at Thanksgiving is a non-negotiable item. This vegan no-bake tart is an excellent option that resembles a classic favorite, plus it’s lighter on your waistline!

Total Time: 20 minutes, suggested to set overnight to allow approximately 4 hours to chill completely
Serving: 8 mini tarts

Grain-free crust Ingredients:

• 1 cup walnuts (or pecans)
• 1/4 cup unsweetened shredded coconut
• 2 tbsp. maple syrup
• 1 tbsp. melted coconut oil
• 1/4 tsp sea salt

Filling Ingredients:

• 1 cup pumpkin puree (option to use organic pumpkin from a can)
• 1/4 cup almond milk
• 1/4 cup melted coconut oil
• 3/4 cup pitted dates

Spices:

• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1/4 tsp ground ginger
• 1/8 tsp ground cloves

DIRECTIONS:

Prep: Start by lining a muffin tray with 8 parchment cup liners.

Preparing Crust:

1. Pulse nuts and shredded coconut in a food processor until finely grounded like a dusting.
2. Add the maple syrup, coconut oil, and salt into the processor until mixed and the dough begins to stick together.
3. Scoop the dough into heaping tablespoons into the parchment cups
4. Press the dough down into each cup to form the crust.
5. Place the muffin tray in the fridge to set while you prepare the filling.

Preparing Filling:

6. Combine all the ingredients in a blender and blend until completely smooth and creamy.
7. Remove the chilled tray of crust and pour the batter evenly into the cups.
8. Place back in the fridge to set completely.
9. Tarts are ready when the center filling is firm to touch.
10. Serve as is, or top with coconut cream icing (preparation instruction listed in #3)

Tastes as sweet as pie!

#3 CARROT CUPCAKE DELIGHT

Carrot cake lovers will fancy this vegan option made with coconut whipped cream. They are moist, fluffy, and loaded with holiday spices.

Total Time: 45 minutes
Serving: 12 cupcakes

Cupcake Ingredients:

• 2 cups white coconut or spelt flour (alternative to wheat flour)
• 1/2 cup cane or coconut sugar
• 2 tsp baking powder
• 1/2 tsp baking soda
• 2 1/2 cups shredded carrots
• 1/2 cup coconut oil
• 1/4 cup unsweetened applesauce
• 1/2 cup orange juice (option to add for more flavor)
• 1/3 cup raisins

Spices:

• 2 tsp cinnamon
• 1 tsp ground ginger
• 1/4 tsp nutmeg
• 2 tsp orange zest

Coconut cream whipped icing ingredients:

1 can coconut milk (chilled in refrigerator overnight)
2 tsp vanilla extract
1 tbsp. cane or coconut sugar

DIRECTIONS:

1. Preheat oven to 350 degrees
2. Mix the flour, sugar, baking powder, baking soda, and spices together in a bowl.
3. Add in the shredded carrots, oil, applesauce, and orange juice (if using). Mix until combined.
4. Stir in the raisins last and combined until mixed.
5. Line a muffin tray with liners and spoon the batter evenly into each cup.
6. Bake for 23-28 minutes until a toothpick clears it clean.

Coconut Cream Icing:

7. Find your coconut can in the fridge. The cream and liquid will have separated from the coldness. Begin to scoop out just the cream on top.
8. Add the vanilla extract and sugar.
9. Whip on high speed, or give it some good arm strength, until it’s smooth and whipped to perfection.
10. If you bake often and have a piping bag, fill it up. Otherwise, keep in bowl and place into fridge for 30 minutes to solidify while cupcakes finish baking.
11. Allow cupcakes to cool, then apply the icing!
12. Garnish the top with a sprinkle of cinnamon spice

Never underestimate the power of good food in tasty treats. When prepared thoughtfully, you can make holiday deserts healthier for all to enjoy!

Give thanks to those you love by giving them a healthier option to enjoy during desert time. From pumpkin tarts to cookies and cakes, these vegan desserts will have your guests drooling without missing the calorie dense ingredients.

In gratitude,
Maria

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Health Benefits of Ginger

Thu, 11 Dec 2025 13:53:11 +0000

With the cool brisk weather settling in, and the holidays fast approaching, it’s time to think about comfort foods, warm beverages and tantalizing spices. One of my favorite spices is ginger, which is popular world-wide for its tantalizing flavor. But ginger doesn’t just taste good, it’s used in various forms of traditional and alternative medicine to help fight colds and flu, aid in digestion, help reduce nausea and reduce inflammation. In fact, ginger has many health benefits and tastes wonderful – so no wonder it’s one of the first spices known to have been exported from Asia, as a valuable part of the early spice trade.

What are the health benefits of ginger?

Ginger is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. Ginger may help reduce body weight, lower blood sugar levels, lower cholesterol and reduce the risk of cardiovascular disease. Studies also suggest it may help relieve indigestion by reducing the time it takes for your stomach to empty. According to Mayoclinic.org ginger can enhance the benefits of anti-nausea medicine, suggesting it may be best used with other medication(s) for nausea.

Ginger may even improve memory. In a 2012 study published in Evidence based study of complementary medicine, a study of healthy middle-aged women taking daily doses of ginger extract were shown to improve reaction time and working memory.

How to purchase ginger

Local farmer’s markets will sometimes have fresh ginger when in season. You can also find fresh ginger root in the produce department of most grocery stores. Although young fresh ginger may be soft enough that you won’t need to peel it first, the more mature ginger root usually found in the produce department needs to be peeled before you slice or grate it. That’s not always easy, as fresh ginger root can be quite gnarly and tough. According to many popular chefs, the best way to peel it is by scraping it with a spoon. Once peeled, you can chop, slice or grate it to add to your favorite recipes.

In the Asian section of your favorite market, you can usually find pink pickled ginger root known as Gari. This is what is served with sushi at restaurants. Young, tender ginger is preferred for commercial pickling as it usually doesn’t need peeling. Pickled ginger is naturally white, the pink color comes from added beet juice or sometimes a little food coloring.

Most often used in cooking and baking, ground ginger can be found in the baking section of most grocery stores and spice markets. You can add ground ginger to pies, breads and baked goods such as gingerbread cookies and pumpkin pie. Ground ginger can also be used in the chai tea recipe below.

Easy ginger recipes to help enjoy the health benefits of ginger

Whether you want to enjoy the health benefits of ginger, or simply want to enjoy its tantalizing flavor, be sure and add a little ginger to help spice up your life- and your health! And, if you catch a cold this winter, or simply want to warm yourself up from the inside out, why not try this lemon, honey and fresh ginger tea recipe?

1 Tablespoon freshly grated ginger
One green tea bag
1 tablespoon fresh lemon juice
1 cup boiling water
1-2 teaspoons honey, or to taste

Place the freshly grated ginger in a closable tea infuser and set it into your favorite tea cup. Next, Place the tea bag and lemon juice into the cup and fill with boiling water. Infuse the tea with the fresh ginger for a few minutes to reach your desired strength. Remove the tea bag and tea strainer and sweeten to taste with honey. Enjoy it hot.

To learn more about tea and spices, head over Dietitian on Wheels to watch a video demonstration on making the traditional Chai Tea recipe below: https://dietitianonwheels.com/black-tea-green-tea-whats-it-to-me-chai-tea-recipe/

Chai Tea
6 Cardamon Seeds, bruised by pressing open with a spoon
6 whole cloves
2 cinnamon sticks
¼ tsp. ground ginger or 1 sm. piece fresh ginger peeled and sliced
4 cups water
4 tsp. black tea
1½ Tbsp. honey
¼ cup milk

Bring spices and water to a boil, then reduce heat to low. Place tea in a tea infuser and place into hot water. Add honey and simmer slightly for about 5 minutes. Remove from heat, add milk, and let sit for 5 minutes. Remove cinnamon sticks, strain tea into cups and enjoy!

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Holiday Dip Recipes

Wed, 10 Dec 2025 13:55:36 +0000

We all know that holidays are a time where we dread packing on the extra pounds because of all the temptations with rich foods around us. I find that when it comes to preparing for cocktail parties or casual get togethers, people tend to gravitate to the same old cheeses, or that typical spinach/mayo dip that we have all seen a million times. It is easy to “dip” into the same old habits, when in fact there are so many ways to munch and snack with healthier choices that actually taste amazing

I love dips. They are so much fun, easy to prepare, and can be extremely nutritious. Here are my favorites that are a hit every time!

Olive Tapenade

Besides being a delicious spread or dip, olives are extremely healthy and are a good source of calcium, iron, copper, and vitamin e. I always recommend going for organic olives if possible.

1/2 cup olive oil
3 tablespoons chopped parsley
3 tablespoons chopped basil
1 clove garlic chopped
1 tablespoon lemon juice
sea salt and pepper to taste
12 olives pitted

Blend all the ingredients except the olives together until the mixture is creamy. Add the pitted olives and blend until you can only see small pieces of olives.

Sunflower Seed Hummus

Sunflower seeds are rich in healthy fats and are a good source of zinc and selenium.

2 cups sunflower seeds, soaked for 2 hours
1/2 cup water
Juice of one lemon
2 cloves garlic, minced
1/2 cup olive or sesame oil
1 teaspoon salt
1 teaspoon ground cumin
2 tablespoons tahini

Mix all the ingredients together in a blender. Adjust the consistency by adding more or less oil and water.

Easy Guacamole

Avocados are a great source of healthy fat and loaded with potassium …more than bananas!!

2 ripe avocados
1 tablespoon lime juice
2 teaspoon cumin powder
1/4 teaspoon cayenne powder
1 teaspoon herbal salt

Simply combine all the ingredients until smooth. For variety, you can always add some chopped tomatoes, minced garlic, and a bit of onion.

Serve your dips with a combination of raw veggies and your favorite crackers. Remember to choose the crackers with the least ingredients in their label and please avoid all hydrogenated oils.

Wishing you all a healthy, happy, and enjoyable holiday season!

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In Season Fruits and Their Health Benefits

Fri, 05 Dec 2025 13:53:12 +0000

After a long winter up North, and a Spring that went by in a flash, the kids are finally out of school and its now officially farmer’s market season. With this beautiful change of seasons comes an abundance of in season fruits and their health benefits. Here are some spring and summer fruits to enjoy this time of year.

Strawberries are certainly one of the most popular healthy spring fruits. Afterall, who can resist their sweet-tart flavor and beautiful color in salads, fruit cups, smoothies and desserts? Strawberries are not only “prettiness on a plate” these low-calorie beauties come packed with some very important nutrients. One cup of whole strawberries has only 46 calories and provides vitamin C, fiber and folate. And did you know that strawberries are the only fruit with their seeds on the outside?

How to choose, store and use Strawberries: Choose brightly colored, non-blemished, berries with their stems still attached. Store strawberries unwashed in a breathable container in the refrigerator and use these delicate berries within a few days. Rinse under cold water and remove the green tops just before using or eating.

Cherries are another early summer fruit with great health benefits. These heart-shaped beauties can range in color from bright red, red and yellowish, or to an almost black color. On average, one cup of cherries has about 97 calories and provides fiber, vitamin C, potassium and some B vitamins. Some research indicates cherries can help decrease uric acid levels, which may be beneficial for people with gout.

There are several cherry varieties to choose from including:

Bing Cherries are a dark red sweet variety that are a perfect snack on their own with their strong, deep-cherry flavor. You can also use them in variety of smoothies, desserts and even tossed on a salad.

Rainer Cherries are a larger, golden-yellow cherry with a pink to red blush. These sweet cherries are wonderful eaten fresh or they too can be added to recipes for smoothies, desserts and salads.

Tart or Sour Cherries are known for their pucker-power because of their tart, sour taste. But don’t give up on these smaller bright red cherries because they are the perfect cherry for desserts, as they just need a little honey, agave syrup, sugar or sugar-substitute to help you enjoy their health benefits. You can also add a little tart cherry juice to sparkling water with a twist of lime for a refreshing drink. Tart cherry nutrition includes antioxidants and minerals such as potassium. Tart cherries may have the added benefit of reducing inflammation in your body, a perfect treat for after an intense workout.

How to choose, store and use cherries: Choose berries that are brightly colored with no blemishes. Keep cherries dry, refrigerate and use berries within a few days to a week. Remove stems and rinse cherries under cold water before eating. Cherries are a stone fruit, so be sure to remove the stone…aka the seed.

Watermelon is summer fruit with lots of health benefits. Although the US watermelons are not usually ripe this early, imported watermelon begin to show up on the store shelves around this time. Watermelon is a tasty, low-cost fruit that provides vitamins A and C and only has about 40 calories per cup.

How to choose, store and use watermelon: choose firm, heavy watermelons, with no cracks, bruises or soft spots. Ripe watermelons are less shiny with a yellowish underside from laying on the ground.

Raspberries can be an early summer fruit, and a fall fruit, as these delicious berries are members of the rose family and come in a lot of varieties and colors including yellow, red and deep purple, often called black raspberries. There are only 65 calories in a cup of raspberries, which provide about half of your daily vitamin C along with lots of antioxidants which can protect your brain and reduce inflammation.

How to choose, store and use raspberries: Choose berries that are brightly colored, plump and have no signs of mold. Store dry berries in a breathable container in the refrigerator and use within a few days. Rinse just before using or eating.

Now that you know a little more about in season spring and summer fruits and their health benefits, why now try these easy and delicious recipes?

Watermelon slushie
Serves 2

4 cups cubed seedless watermelon
1 Tbsp. fresh lime juice
1 tsp. sugar, if desired
3 cups ice

Put all ingredients in a blender container and process until smooth. Divide evenly between 2 glasses and enjoy!

Strawberry Vinaigrette

1 ½ cups hulled and sliced strawberries
2 Tbsp. cider vinegar
1 Tbsp. agave syrup or maple syrup
½ tsp. ground black pepper
1/4 tsp. salt
2 Tbsp. olive oil

Put all ingredients in a blender container and process until smooth. Store in a jar in the refrigerator and use within a few days. Serve over fresh salads.

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In Season vegetables & their health benefits

Wed, 03 Dec 2025 13:54:20 +0000

We’re finally in the hot summer months up North, and I’ve heard that it’s been a pretty hot summer in most parts of the country this year. Thankfully, the long summer days combined with the heat helps farmers and gardeners alike reap the benefits of what they sowed with now bountiful crops of vegetables appearing at farmer’s markets, road-side stands and on the store shelves. These vegetables are not only beautiful and delicious, they are full of vital nutrients important for good health, muscle strength, healthy skin and healthy eyes. And, they taste especially good this time of year. But in case you need a few more good reasons to enjoy delicious in-season vegetables for their health benefits, here are a few of my favorites along with information on how to choose, store and serve them.

Zucchini, fresh from the garden, are legendary this time of year. Not only do they grow enormous when you inadvertently leave one on the vine too long, they also show up on porches across the country as if magical…well, it may be your neighbor trying to “share” their abundant crop with you. But have no fear, there are good reasons to add zucchini to your plate because they only have about 20 calories per cup and provide fiber, vitamin C, folate and potassium.

How to choose, store and use zucchini: Choose zucchini that feel heavy for their size. The skin should be free of cuts and bruises. Store zucchini in a plastic bag in the refrigerator and wash prior to using. Use by cutting off the ends and then slice, grate or chop for your recipe. Small zucchini are great for steaming and sauteing, while very large zucchini are good for baking. You can easily grate extra zucchini and freeze for later use in breads, muffins or casseroles. Simply thaw before use. There is no need to peel or de-seed zucchini before using.

Tomatoes are plentiful this time of year and much more flavorful than the blander tomatoes you get during winter. Tomatoes provide beta-carotene, vitamin C and a good dose of lycopene, which can help support healthy eyesight. Interestingly, cooked tomatoes may actually provide more lycopene than fresh tomatoes. Tomatoes are also high in water content, helping you keep well hydrated during your workouts and hot summer days. Don’t just settle for red tomatoes though, there are an abundance of heirloom varieties from zesty green, sweet yellow and almost black – and those different colors equate to a variety of micronutrients.

How to choose, store and use tomatoes: Pick tomatoes that are free of mold and soft spots. Ripe tomatoes will have a sweet aroma and yield to slight pressure. Store tomatoes at room temperature and use within a few days because refrigeration can change the texture of tomatoes and make them less flavorful. Tomatoes can be used in many recipes for salads, dips, casseroles and on sandwiches. You can also enjoy them sliced with a little salt, pepper or sugar.

Cucumbers are also abundant this time of year. And whether you pickle them or add them to a salad, you should definitely make them part of your healthy diet because their high water and fiber content make them a very satisfying food. Cucumbers are also a good source of potassium, magnesium and some B vitamins, making them healthy for your heart. Cucumbers can be peeled, or eaten with the peels on – which provides even more fiber and nutrients.

How to choose, store and use cucumbers: choose cucumbers with bright skin and no yellowing or blemishes. Avoid cucumbers that look wilted or have spoiled areas. Smaller cucumbers tend to be crisper and have smaller seeds, making them a favorite for kids. Use them in salads, make pickles or add to smoothies such as the pineapple cucumber lime smoothie below. Interestingly, according to the UC Davis Post Harvest Technology website, you should store cucumbers at room temperature and keep them away from bananas, melons, and tomatoes, which give off ethylene, causing accelerated yellowing and decay. Cucumbers are sensitive to the cold and should only be stored for 1 to 3 days in the refrigerator, if needed.

Sweet Corn is abundant this time of year and can make a budget-friendly nutritious addition to summer meals. The sweet, juicy kernels are gluten-free and are rich in fiber, folate and antioxidants. One ear of sweet corn has about 100 calories. I bet you didn’t know that each ear of sweet corn typically has 800 kernels arranged in 16 rows, with one strand of silk for each kernel…did you?

How to choose, store and use sweet corn: Choose sweet corn with fresh-looking husks and plump kernels that are well developed. Avoid corn that is dented in or has dry looking kernels. Store sweet corn with the husks on in a sealed container or wrapped tightly in plastic wrap. Use sweet corn within a few days after purchasing for the best flavor. Sweet corn can be steamed, boiled, grilled, baked or even microwaved.

In fact, the easiest way to cook sweet corn is to husk it, then wrap in a wet paper towel and microwave for 2-3 minutes, or until desired doneness.

Now that you’ve learned a bit about summer vegetables and their health benefits, why not try some of these great recipes?

Sweet Corn and Bean Salad

2 cups cooked sweet corn
1 (15.5 oz.) can kidney beans, drained & rinsed
½ cup chopped red onion
½ cup chopped red bell pepper
¾ cup cider vinegar
¼ cup honey
2 Tbsp. chopped fresh cilantro
½ tsp. minced garlic
½ tsp. salt
½ tsp. ground black pepper

In a large bowl, combine the first four ingredients. In a small bowl, whisk together remaining ingredients; combine with corn mixture and stir until well blended. Chill at least two hours to allow flavors to blend.

Pineapple Cucumber Lime Smoothie

1/2 cup Greek yogurt
1 small cucumber, peeled and chopped
1 banana
1 cup pineapple, fresh, frozen or canned, drained
1 handful spinach leaves
Juice of ½ lime
Orange juice, for blending
Ice cubes for blending

Add first 6 ingredients to a blender container. Blend until smooth adding orange juice and ice until desired consistency. Serve cold.

Freeze-ahead Cucumber Pickles (yes, you can freeze pickles!)

6 or 7 cups sliced cucumbers
2 cups sugar
1 cup diced green peppers
1 cup white vinegar
1 cup diced onions
1 tsp. celery seed
1 tsp. salt
1 tsp. ground black pepper

In a large bowl, mix all ingredients and stir until sugar dissolves. Refrigerate overnight to allow flavors to blend. Fill freezer containers, label, date and freeze until ready to use. Use within 6 months for the best quality.

The post In Season vegetables & their health benefits appeared first on Total Gym Pulse.

Revitalize Your Summer with these Nourishing Smoothies

Mon, 01 Dec 2025 13:53:58 +0000

As the temperature rises and the sun shines brighter, there’s no better way to stay refreshed and energized than with delicious, nutrient-packed smoothies. Whether you’re lounging by the pool or hitting the trails, these organic, easy-to-make smoothie recipes will keep you feeling your best all summer long. Packed with vitamins, minerals, and antioxidants, each smoothie is designed to support your overall well-being while tantalizing your taste buds.

Here’s some of my favorite smoothies that will keep you hydrated, revitalized and glowing from the inside all summer long!

Sunshine Glow Smoothie

Ingredients:

1 cup fresh pineapple chunks
1 ripe banana
1 orange, peeled
1/2 cup coconut water
Handful of fresh mint leaves
2-3 ice cubes

Blend until smooth and enjoy!

Why it’s good: This vibrant smoothie is bursting with vitamin C, which is essential for glowing skin and a strong immune system. Pineapple contains bromelain, an enzyme that aids digestion and reduces inflammation. Coconut water replenishes electrolytes, keeping you hydrated on those sunny days.
Fun fact: Pineapple contains an enzyme called bromelain, which can help reduce bloating and aid in digestion, making it the perfect post-meal treat.
Variety: Swap pineapple for mango or add a handful of spinach for an extra boost of greens.

Berry Blast Muscle Fuel Smoothie

Ingredients:

1 cup mixed berries (strawberries, blueberries, raspberries)
1/2 cup Greek yogurt (or plant-based yogurt for a vegan option)
1 tablespoon honey or maple syrup
1/2 cup almond milk
Small handful of fresh basil leaves
2-3 ice cubes

Blend until smooth and enjoy!

Why it’s good: Berries are rich in antioxidants and low in calories, making them ideal for supporting lean muscle growth and aiding in post-workout recovery. Greek yogurt provides a good source of protein and probiotics for gut health, while basil adds a refreshing twist and may help reduce inflammation.

Fun fact: Berries are packed with anthocyanins, which have been shown to improve blood flow, enhance muscle recovery, and reduce muscle soreness after exercise.

Variety: Substitute basil with mint or add a scoop of protein powder for an extra protein boost.

Tropical Energy Boost Smoothie

Ingredients:

1 ripe mango, peeled and diced (fresh or frozen)
1/2 cup fresh pineapple chunks (fresh or frozen)
1/2 ripe banana
1 tablespoon chia seeds
1/2 cup coconut water
Small handful of fresh cilantro leaves
2-3 ice cubes

Blend until smooth and enjoy!

Why it’s good: This tropical delight is loaded with natural sugars for a quick energy boost without the crash. Mango and pineapple provide a hefty dose of vitamin C and fiber, while chia seeds offer omega-3 fatty acids for sustained energy and hydration. Cilantro adds a refreshing zing and may help detoxify the body.

Fun fact: Chia seeds were prized by ancient Aztec warriors for their ability to provide sustained energy and endurance during battles.

Variety: Swap cilantro for basil or add a splash of lime juice for an extra citrus kick.

Remember, staying hydrated and nourished is essential for enjoying a fun-filled and active summer. With these refreshing summer smoothie recipes, you can fuel your body with the goodness it deserves while indulging in delicious flavors that will leave you feeling refreshed and revitalized.

Cheers to a summer of health, happiness, and tasty smoothie adventures!

Enjoy!

Maria

@groovysweat

Let’s Connect!

IG | FB | TIKTOK | YouTube

www.mariasollonfitness.com

The post Revitalize Your Summer with these Nourishing Smoothies appeared first on Total Gym Pulse.

Cool Fuel: Beat the Summer Heat & Power Your Body

Sat, 29 Nov 2025 13:57:04 +0000

Cool Fuel: Beat the Summer Heat & Power Your Body

Maria Sollon, MS, CSCS, PES

Hot days demand more from your body, especially when you’re training hard, sweating often, and chasing goals that don’t take summers off. Hydration becomes your edge. It fuels your workouts, supports recovery, and keeps every system performing at its best.

To help you stay fueled, refreshed, and energized in the heat, here are three crave-worthy recipes that deliver more than just cool, satisfying flavor. These summer staples are functional fuel. Each one helps replenish what your body loses through sweat while delivering nutrients that support hydration, recovery, and stamina.

From post-workout hydration to sun-soaked recovery, consider these your warm-weather essentials. Clean ingredients. Craveable flavor. Serious benefits.

No-Sweat Shopping Guide

Remembering every ingredient for every recipe can be frustrating — especially when you’re at the store and can’t find the recipe. (I’ve been there… and yep, left without half of what I needed!) That’s why I’ve made it simple.

This clean, streamlined grocery list gives you everything you need for all three “Cool Fuel” recipes in one shot. No guesswork. No scrolling back to double-check. Just print it, screenshot it, or take it with you so shopping is one less thing to sweat about.

Cool Fuel: The Best Recipes You’ll Crave All Summer

Get your blender ready… it’s time to mix, shake, and sip your way to better hydration, faster recovery, and flavor that fuels your summer vibe!

Each of these recipes is clean, crave-able, and created with a purpose. Whether you need a post-workout recharge or a sun-friendly sip to cool down, there’s something here for every sweaty scenario.

#1: Watermelon Lime Slush

Ingredients:

2 cups cubed watermelon (frozen preferred, see note)
Juice of ½ lime (approx: 1–1½ tablespoons)
½ cup coconut water
Pinch of sea salt
Optional: 5–6 fresh mint leaves

Quick Prep:
Blend everything until smooth and slushy. Sip and savor immediately!

Note:
Frozen watermelon gives it that frosty slush texture. If using fresh, just toss in a handful of ice!

Why Your Body Needs This:
Watermelon is hydration disguised as dessert. It’s over 90 percent water, packed with potassium, and helps restore fluid balance after you sweat. Lime adds vitamin C and metabolism support. That pinch of salt? It replaces sodium lost during workouts, keeping your muscles and nerves firing properly. Mint just makes you feel like you’re on vacation, even if you’re standing in your kitchen with a blender.

#2: Cucumber Avocado Recovery Dip (Dairy-Free)

Ingredients:

1 ripe avocado
½ cucumber, finely grated or chopped
Juice of ½ lemon
Dash of sea salt

Quick Prep:
Mash the avocado and mix it with the cucumber, lemon juice, and salt. (Option to pulse in blender). Serve with raw veggies, rice crackers, or just a spoon. No judgment.

Why Your Body Needs This:
Avocados give you healthy fats and potassium, both crucial for post-workout recovery and muscle function. Cucumber hydrates from the inside out. Lemon supports digestion and helps your body absorb nutrients better. Plus, when it’s too hot to cook, this is basically your green light to eat guac for dinner, but with extra benefits.

#3: Coconut Chia Pudding (2 Ways)

Hydrating or indulgent? You choose the texture.

Ingredients:

¾ cup unsweetened coconut water (for a lighter, hydrating version)
OR
¾ cup unsweetened coconut milk (for a creamier, more decadent texture)
3 tablespoons chia seeds
Optional toppings: berries, banana slices, or a sprinkle of coconut flakes

Quick Prep:

Stir chia seeds into your liquid of choice—use coconut water for a light, refreshing flavor or coconut milk for a creamier, decadent texture. Let sit for 5–10 minutes, stir again, then refrigerate for at least 2 hours (or overnight) until thick and pudding-like. Enjoy chilled and top with fruit, banana slices, or a drizzle of honey for extra flavor.

Why Your Body Needs This:
Chia seeds absorb liquid and help the body retain hydration longer. They also deliver omega-3s, fiber, and plant-based protein in one bite. Coconut water is nature’s electrolyte drink with no added sugars and no neon sports drink bottles required. This pudding cools you down, fuels recovery, and actually leaves you satisfied instead of sluggish.

Cool & Fueled…

Summer isn’t the time to overcomplicate nutrition. It’s the time to get smart, stay cool, and fuel in a way that works with your training — not against it. These three recipes are simple, refreshing, and recovery-ready with ingredients your body will love.

Stay cool. Stay fueled. Keep moving strong.

Maria

@GROOVYSWEAT

Let’s Connect on Social Media

The post Cool Fuel: Beat the Summer Heat & Power Your Body appeared first on Total Gym Pulse.