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Summer Smoothies

summer smoothies

It’s official, Summer is in full swing!

But unfortunately so is the heat and humidity.

If you’re too hot to cook, try one of these seasonally inspired smoothies for a cool treat that’s also good for your health! Below are a few recipes, but feel free to alter anything to your liking.

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Grape Berry Protein Smoothie


Sweet frozen grapes are an ideal complement to berries. Mix them together, and you’re in for an antioxidant-rich treat. Plus, when you blend grapes, you break down their skin which further releases the fruit’s stores of vitamin C, manganese and potassium. Photo and Recipe: Perry Santanachote / Life by DailyBurn
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Peachy Green Protein Smoothie


Though the recipe calls for frozen peaches, you may want to swap them out for fresh — they’re in season right now! And thanks to kale and ground flaxseed, you’ll get a solid hit of fiber and heart-healthy omega-3 fatty acids. Photo and Recipe: Perry Santanachote / Life by DailyBurn
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Blueberry Mint Green Smoothie


There’s nothing better than mint to cool you down. Plus, this drink is packed with ultra-hydrating coconut water, antioxidant-rich blueberries and folate from kale leaves. Tip: Freeze the greens before blending so they mix more easily. Photo and Recipe: Caitlin / The Merrythought
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Orange Creamsicle Protein Smoothie


Be sure to use calcium-fortified orange juice to get a solid hit of the mineral in this ice-cream inspired drink. And don’t forget two scoops of vanilla protein powder which adds 25 grams of protein and makes this smoothie extra creamy. Photo and Recipe: Perry Santanachote / Life by DailyBurn
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Mango Blueberry Protein Smoothie


Mangoes and blueberries are like peas and carrots: great on their own, but even better together. Mangoes are rich in vitamin A, vitamin C, dietary fiber and antioxidants, while vitamin-packed blueberries have a powerhouse of phytonutrients, which help your body ward off diseases. Photo and Recipe: Perry Santanachote / Life by DailyBurn
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Paleo Peach Coconut Smoothie


Don’t let the short ingredient list fool you: This paleo-friendly smoothie is packed with nutritious goods. The peaches alone have folate, iron, zinc and copper. Just coconut milk and peaches should make the smoothie sweet enough on its own, but feel free tp add a dollop of raw, unfiltered honey if you prefer. Photo and Recipe: Lisa Wells / CookEatPaleo
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Berrylicious Smoothie


This simple smoothie is great for kids thanks to its basic ingredient list and sweet flavor. Frozen mixed berries serve as its base, while one banana adds depth of texture plus a wealth of potassium. Up the health benefits even more by choosing a fiber-enriched almond milk like this blogger did. Photo and Recipe: Stacey / GluedToMyCraftsBlog
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Key Lime Pie Protein Shake


Imagine yourself on Key West, soaking up a sunset with a slice of fresh key lime pie. This smoothie is the next best thing — and for a whole lot less calories. (But alas, no sunset.) A dusting of graham cracker crumbs adds an extra hint of sweetness, and yes, that pie-like taste. Photo and Recipe: Perry Santanachote / Life By DailyBurn
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Kale Pineapple Avocado Protein Smoothie


Summery, tropical drinks are delicious, but also highly caloric. Get your piña colada fix with this smoothie, which is extra creamy thanks to avocado. A double dose of vanilla, in the protein powder and in the almond milk, make this one extra sweet. Photo and Recipe: Dre / Delicious By Dre
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Raspberry Lemonade Smoothie


While more decadent than most other smoothie recipes, this chilling concoction is amazing on hot, lazy summer days. If you want to lighten it up, swap out the sugar for an equal amount of stevia. All you need is a porch swing. Photo and Recipe: Sarah / High Heels and Grills
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Father’s Day Recipes

Father's Day Recipes

As we all know, Father’s Day is a special opportunity to show our Dad’s just how much they mean to us.

Good food enjoyed surrounded by family and loved ones is pretty hard to beat and will certainly show your Dad how much he means to you.

When planning a Father’s Day meal, a lot of us will immediately think of stereotypical “man” foods – thick and juicy steaks, meat smothered in barbecue sauce, fried or chilli-laden accompaniments and all washed down with a couple of cold ones. While the thought alone may have you drooling, it’s certainly not going to have such a positive impact on your old man’s health and wellbeing.

The key to the perfect Father’s Day meal is finding that balance between delicious and nutritious. Whether you’re planning a brunch, lunch or dinner for Dad, we have healthy and tasty recipes for every meal!

Breakfast: Veggie & Egg Tower of Power

Lunch: Crispy Black Bean Quinoa Burritos

Dinner: Grilled Filet Mignon with Herb Butter and Texas Toast

Dessert: Rhubarb and Strawberry Quinoa Crumble

Drinks: Fresh Cherry Lemonade

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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Healthy Cooking with Fresh Herbs

cooking herbs

Whether you plant them or pick them up at the grocery store or farmers’ market, adding fresh herbs is a quick way to transform ordinary meals into extraordinary meals.

Besides helping flavor foods when cutting back on salt, fat and sugar, herbs may offer additional benefits of their own.

Researchers are finding many culinary herbs (both fresh and dried) have antioxidants that may help protect against diseases such as cancer and heart disease.

Take some thyme to cook with fresh herbs. Here are some tips to help you enjoy the flavor and health benefits of fresh herbs in your cooking!
  1. cooking herbsPurchase herbs close to the time you plan to use them. When growing herbs in your own garden the ideal time for picking is in the morning after the dew has dried but before the sun gets hot. This helps ensure the best flavor and storage quality.
  2. A general guideline when using fresh herbs in a recipe is to use 3 times as much as you would use of a dried herb. When substituting, you’ll often be more successful substituting fresh herbs for dried herbs, rather than the other way around. For example, think potato salad with fresh vs. dried parsley!
  3. Fresh herbs can be stored in an open or a perforated plastic bag in your refrigerator crisper drawer for a few days. If you don’t have access to commercial perforated bags, use a sharp object to make several small holes in a regular plastic bag.
  4. Unlike dried herbs, fresh herbs are usually added toward the end in cooked dishes to preserve their flavor. Add the more delicate herbs — basil, chives, cilantro, dill leaves, parsley, marjoram and mint — a minute or two before the end of cooking or sprinkle them on the food before it’s served. The less delicate herbs, such as dill seeds, oregano, rosemary, tarragon and thyme, can be added about the last 20 minutes of cooking. Obviously, for some foods, such as breads, batters, etc., you’ll need to add herbs at the beginning of the cooking process. Fresh herbs can be added to refrigerated cold foods several hours before serving. Allow time (at least a couple of hours, if possible) for cold foods with herbs to chill helps the flavors to blend.
  5. For most recipes, unless otherwise directed, mince herbs into tiny pieces. Chop with a chef’s knife on a cutting board or snip with a kitchen scissors. To speed cutting with a scissors, cut herbs coarsely into a small bowl or cup and snip back and forth with your scissors. Some recipes may direct you to cut large leaves, such as basil, “chiffonnade-style” or into thin strips. An easy way to do this is to stack several leaves (about 3 to 5), roll into a tight roll, then cut into thin (1/16 to 1/8 inch) strips with a sharp knife.
  6. Here are some ideas to help you start combining fresh herbs with your foods.
    1. BASIL — a natural snipped in with tomatoes; terrific in fresh pesto; other possibilities include pasta sauce, peas, zucchini
    2. CHIVES — dips, potatoes, tomatoes
    3. CILANTRO — Mexican, Asian and Caribbean cooking; salsas, tomatoes
    4. DILL — carrots, cottage cheese, fish, green beans, potatoes, tomatoes
    5. MINT — carrots, fruit salads, parsley, peas, tabouli, tea
    6. OREGANO — peppers, tomatoes
    7. PARSLEY — The curly leaf is the most common, but the at-leaf or Italian parsley is more strongly flavored and often preferred for cooking. Naturals for parsley include potato salad and tabouli
    8. ROSEMARY — chicken, fish, lamb, pork, roasted potatoes, soups, stews, tomatoes
    9. SAGE — poultry seasoning, stuffings
    10. TARRAGON — chicken, eggs, fish
    11. THYME — eggs, lima beans, potatoes, poultry, summer squash, tomatoes
    12. WINTER SAVORY — dried bean dishes, stews

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

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Plant Based Memorial Day Cookout

memorial day cookout

With Memorial Day right around the corner, it’s time to start planning the menu!

Memorial Day is a great excuse for fun, sun and of course, grilling. It the best way to kick off the summer!

But there’s no need to limit yourself to the usual beef burgers and hot dogs. If you’re hosting for a plant-based guest, or maybe just looking for a healthier alternative, these Greek Walnut Sliders are the perfect addition to your cookout!

memorial day cookout

These Greek Walnut Sliders are hearty like a true meat-based burger but are packed with good fat and plant-based protein. I’m certain even the biggest meat eaters in attendance are going to love them! It’s especially appropriate to cook up a Mediterranean-style dish for this year’s Memorial Day celebration because it’s also Mediterranean Diet Month!

For those that are unfamiliar with the Mediterranean Diet, it’s an eating pattern that focuses on fresh, whole foods encouraging individuals to include whole grains, fruits, vegetables, beans, herbs, spices, nuts, healthy fats and water in their daily diets. The diet also recommends seafood consumption at least twice a week as well as dairy foods, eggs and poultry in moderation. Red meat and sweets are treated more like condiments and are infrequently consumed.

Numerous studies have connected certain Mediterranean-eating patterns with lifelong good health. You can read more about the studies supporting the health benefits of the Mediterranean here.

memorial day cookout

Given the Greek base of these sliders, you can top them with traditional Greek flavors: tzatziki sauce, cucumbers, red onion and lettuce. It’s the perfect way to finish off a delicious slider. However, feel free to go crazy with the toppings that speak to you – olives, hummus, green peppers…the sky’s the limit!

Greek Walnut Sliders

Yield: 6 sliders Serving Size: 1 slider on a wheat bun with desired toppings

Ingredients

  • 1/2 cup chopped walnuts
  • 1/2 cup panko bread crumbs
  • 1/3 cup crumbled feta cheese
  • 2 eggs
  • 2 garlic cloves
  • 1 teaspoon oregano
  • 1/4 teaspoon salt and freshly ground black pepper
  • 1 15 oz. can chickpeas, rinsed and drained
  • 1 teaspoon olive oil
  • 6 wheat slider buns
  • Toppings: freshly sliced cucumber, tzatziki sauce, tomato, red onion, lettuce

Instructions

  1. Place walnuts, bread crumbs, feta*, eggs, garlic cloves, oregano, salt and pepper together into a food processor and blend until well combined. Place chickpeas into the mixture and pulse until combined (it’s okay for a few chunks of chickpeas to remain).
  2. Transfer to a bowl and cover with plastic wrap. Refrigerate at least one hour or overnight.
  3. After refrigeration, remove and spoon two tablespoons of the mixture out, rolling into a ball between the palms of your hand, then flattening to about ½ inch thick disc.
  4. Heat 1 teaspoon olive oil in a large pan over medium high heat. Once oil is heated, place burgers into the pan, cooking on each side until browned (about 4-6 minutes each side or until the thermometer reads 160° F).
  5. Additionally, you may grill the burgers. To do so: place burgers over medium heat, lower the cover and cook about 3-5 minutes. Lift grill cover, flip burgers and cook for another 3-5 minutes on the other side or until a thermometer reads 160° F.
  6. Place cooked burger on a wheat slider bun and top with toppings of choice. Serve immediately.

Adapted from Cait’s Plate

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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Spring Fava Bean & Mint Pesto Recipe

fava bean recipe

Will it ever feel like Spring again? This cold weather has me still eating all the winter root vegetables.

However, it is technically spring, which means there are some fresh new foods growing and ready to start eating! Some of these vegetables are less common and harder to find in the grocery store, but you will likely find local farmers growing them. It’s time to begin spring cleaning, starting with cleaning up your diet!

What’s in season in Massachusetts at this time of year? Here’s a short list:

  • Mint
  • Morels
  • Mushrooms
  • Nettles
  • Asparagus
  • Dandelion greens
  • Fava beans
  • Fennel
  • Kale
  • Lemons
  • Rhubarb

I have no idea how to use morels or nettles, so if you have any ideas, let me know! I’m going to focus today’s blog on a spring recipe that involves the nutrient-dense veggie: fava beans!

Spring Fava Bean & Mint Pesto Recipe adapted from Saveur

Ingredients:

  • 2 lb. fresh fava beans in their pods
  • Kosher salt
  • 2 tbsp. Marcona almonds, roughly chopped
  • 2 anchovy fillets in oil, roughly chopped
  • 1 garlic clove, roughly chopped
  • 6 tbsp. Agrumato lemon oil
  • 1⁄4 cup finely grated Parmigiano-Reggiano
  • 1⁄4 cup loosely packed mint leaves, thinly sliced
  • Finely grated zest of 1 lemon, plus 2 Tbsp. juice

Steps:

  1. Shuck the fava beans from their pods and then peel off and discard their shells. You should have about 2 cups cleaned fava beans.
  2. In a medium saucepan of boiling, salted water, cook the fava beans until bright green, 30 seconds. Using a slotted spoon, transfer to a bowl of ice water and let sit until chilled, 1 minute. Drain and roughly chop the fava beans.
  3. In a mortar, pound the almonds, anchovies, and garlic until evenly combined, then add 2 tablespoons of the lemon oil to loosen the mixture.
  4. Add the reserved fava beans and mash into a coarse purée. Stir in the remaining 4 tablespoons lemon oil, the parmesan, mint, and lemon zest and juice.
  5. Season with salt and serve.

If you’re serving this at your spring gathering, let me know! This pesto looks too good to pass up!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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Perfect Weekend Pancakes

perfect weekend pancakes

This easy, whole grain pancake recipe is perfect after sleeping in on the weekends, or even just making in the morning because you have an extra 20 minutes.

You don’t need a reason to make these, especially since all the ingredients are wholesome, and already in your pantry!

So what are you waiting for?
Pancakes for dinner!

Serves 2

Ingredients:

  • 1 cup whole wheat flour
  • 1 tbsp baking powder
  • 1/2 tsp sea salt
  • 1 cup unsweetened almond milk (substitute water or other plant-based milk of choice)
  • 2 tbsp pure maple syrup (or sweetener of choice)
  • 1/2 tsp cinnamon
  • 1 tsp pure vanilla extract
Steps:
  1. Mix together the flour, baking powder, sea salt and cinnamon in a bowl.
  2. Add the unsweetened almond milk, vanilla and maple syrup and stir until “just mixed.”
  3. Let the batter sit for 5-10 minutes. (Optional, but I found they come out fluffier this way.) Let the pan heat up while you wait.
  4. Cook in 1/4-1/2 cup portions in a lightly oiled non-stick pan over medium-high heat.
  5. Once there are a few bubbles in the middle, flip and cook for a few more minutes on the other side.
  6. Serve and enjoy!

I topped mine with banana slices, peanut butter drizzle, and maple syrup. I also added chocolate chips because plain pancakes are never as good as chocolate chip! Here’s a pic of my own construction, but feel free to experiment!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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What Are Omega-3s?

omega-3s

You have probably heard that omega-3s are the newest, healthiest fat around. But what are they really?

Scientifically speaking, omega-3 fatty acids are a types monounsaturated fats that have a double bond at the third carbon on their fatty acid chain. Is this important to know? Not really.

What you should remember is all the health benefits of a diet rich in omega-3s, and where you can find these foods!

Benefits of Omega-3s:

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Fights anxiety and depression
Improve eye health
Promote brain health during pregnancy and early life
Lower risk of heart disease
Reduce ADHD symptoms in children
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Reduce symptoms of metabolic syndrome
Fight Inflammation
Right autoimmune disease
Improve Mental disorders
Prevent mental decline
Help prevent cancer
Reduce asthma in children
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Reduce fat in liver
Improve bone and joint health
Alleviate menstrual pain
Improve sleep
Good for your skin
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Woah! Now that is a list! Can you say superfood, anyone?

So now that you’re craving some good old healthy fat, where can you get it? I’m sure you’ve heard of salmon, but that’s not the only source! Check out these omega-3 packed foods, and a recipe to try them out!

Food Sources:

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Firm tofu
Spinach
Fontina Cheese
Navy beans
Grass fed beef

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Anchovies
Mustard seed
Walnuts
Winter squash
Omega-3 Eggs

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Purslane
Flaxseed oil
Wild Rice
Chia seeds
Red lentils

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Recipes:

omega-3d spinach saladSuper Food Spinach Salad with Pomegranate Glazed Walnuts

Ingredients

  • ¼ cup plus 2 tablespoons pomegranate juice
  • 1 teaspoon sugar
  • Kosher salt
  • 1/2 cup coarsely chopped walnuts
  • 1/4 cup thinly sliced red onion
  • One 5-ounce container baby spinach
  • 4 ounces white button mushrooms, trimmed and thinly sliced, about 1 cup
  • 3/4 cup grape tomatoes, halved
  • 1 tablespoon red wine vinegar
  • 1 tablespoon good quality extra virgin olive oil

Directions

  1. Combine 1/4 cup juice with the sugar and 1/4 teaspoon salt in a small nonstick skillet.
  2. Bring to a simmer over medium-high heat and cook, stirring occasionally, until the mixture reduces slightly, about 5 minutes.
  3. Add the walnuts and continue to cook, stirring, until the nuts are coated and dark and the liquid evaporates in the skillet, about another 5 minutes.
  4. Transfer to a baking sheet to cool. When cool, break apart with your hands.
  5. Meanwhile, soak the red onion in ice water for about 10 minutes; drain and pat dry.
  6. Place the baby spinach in a serving bowl and top with the onions, mushrooms, tomatoes and walnuts.
  7. In a bowl whisk the remaining 2 tablespoons juice with the vinegar, 1/4 teaspoon each salt and pepper, and then whisk in the oil.
  8. Drizzle over the salad and toss just before serving.

omega-3s oatmeal flax chocolate chip cookiesOatmeal Flax Chocolate Chip Cookies

Ingredients

  • 1 ½ cups all purpose flour
  • 1 cup quick-cooking oats
  • 1/4 cup flaxseed, finely ground in a spice grinder, or pre-ground flaxseed
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 12 tablespoons (1 1/2 sticks) unsalted butter, softened
  • 1 cup granulated sugar
  • 3/4 cup packed dark brown sugar
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 cup semisweet chocolate chips

Directions

  1. Preheat the oven to 350 degrees F. Line 2 baking sheets with parchment paper.
  2. Whisk the flour, oats, flaxseed, baking soda, salt and cinnamon in a bowl.
  3. Beat the butter, granulated sugar and brown sugar in a large bowl with a mixer on medium-high speed until fluffy, about 4 minutes. Beat in the eggs one at a time, beating well after each addition. Beat in the vanilla. Reduce the mixer speed to low; add the flour mixture and beat until just combined, scraping down the bowl as needed. Stir in the chocolate chips.
  4. Drop heaping tablespoonfuls of dough onto the prepared baking sheets, about 2 inches apart. Bake until golden brown, 10 to 12 minutes. Let the cookies cool 3 minutes on the baking sheets, then transfer to racks to cool completely.

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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Gluten Free, Vegan Chocolate Chip Cookies

Gluten free cookies

Ahhh New England winters.

I hope you were able to stay safe and warm inside during the storm! I took the day to relax, and try out a new gluten free and vegan chocolate chip cookie recipe!

If you’re looking for an easy (and healthy!) homemade treat, try this one out!

It’s a small batch, so you won’t be tempted to eat x-dozen cookies. They’re chewing, sweetened by dates, and surprisingly satisfying! Feel free to swap out the chocolate chips with your favorite nut or dried fruit. Enjoy!

gluten free cookiesGluten Free, Vegan Chocolate Chip Cookies (makes 9)

Ingredients:

  • 1 1/2 cups gluten free flour of choice (I used Bob’s Red Mill)
  • 12 dates
  • ⅔ cup water
  • 1/4 cup almond butter (I used Barney Butter Vanilla Bean & Espresso!)
  • 1/2 tsp baking soda
  • 1 tsp vanilla extract
  • Generous pinch of sea salt
  • 1/4 cup dairy free chocolate chips

Steps:

  • Preheat oven to 350F.
  • Blend dates and water in a high speed blender to make a date paste.
  • Combine all the ingredients except the chocolate chips in a large mixing bowl. Mix to form a thick batter. If it’s too dry, add a little water.
  • Fold in the chocolate chips.
  • Scoop out a heaping tablespoon of dough, roll into a ball, and place on a baking sheet lined with parchment paper. Press down to flatten.
  • Repeat with the remaining dough.
  • Bake for 12-16 minutes at 350F or until the bottom edges are just golden brown.
  • Remove from the oven, cool for at least 10 minutes. Enjoy!

You can store them in an airtight container in the fridge for up to a week, although they are best fresh and will become softer with time.

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Recipes EVERYONE Can Enjoy

vegan cookie

Fun fact: I’m vegan.

It’s not exactly secret, either, since whenever I go to a holiday party I always have to ask what has eggs, butter or milk in it, and avoid all the main meat dishes or delicious-looking desserts. I’m used to it by now, so I usually eat a snack before hand or bring a dish to add to the table that I can enjoy, too.

But I’m not the only one who sometimes feels left out at food-filled events. Anyone with allergies or sensitivities to certain foods also has to be careful. This time of year seems to be filled with all of the top allergens: wheat, milk, egg, fish, shellfish, tree nuts, peanuts and soy.

If your best friend is gluten free, your dad is allergic to shellfish, and your cousin just went vegan, here are a few recipes (and store-bought goods!) that everyone can indulge in.

Gluten Free & Vegan Apple Pie:

Vegan Meringue:

Gluten Free & Vegan Raspberry Pinwheel Cookies:

Allergy Free Truffles:

Allergy Free Brands:

Enjoy Life Foods:

Divvies:

Simple Mills:

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