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Pumpkin Protein Pancakes

18 November, 2015 0 comments Leave a comment

Recipe by: Jason Riey

Yes, it is November and pumpkin season is in full effect! Living in Florida, you really don’t get a chance to enjoy the sights and smells of a cool fall day like everyone up north. Autumn comes to us Sunshine State residents in the realm of food. When we see pumpkin lattes, we know fall has officially arrived.

In developing this recipe, we used all organic ingredients and limited the unnecessary junk so that you could enjoy the taste of fall without the guilt. So whether your looking for a post-workout reward, a healthy breakfast option or a late night snack, you won’t want to miss out on these. So grab some Elementz Whey protein from our online store and fuel up my friends.

Pumpkin Protein Pancakes by Jason Riley

Prep Time:              10 min

Cooking Time:        5 min

Yields:                     8 small pancakes

 

Dry Ingredients:

  • 1 cup Organic Oat Flour
  • 1/3 Cup Elementz Grass Fed Vanilla Whey Protein
  • 1 T Baking Powder
  • 1 tsp Ground Cinnamon
  • ½ tsp Vanilla Powder
  • ½ tsp Ground Nutmeg
  • ½ tsp Himalayan Sea Salt

 

Wet Ingredients:

  • 2 Organic Free-Range Eggs
  • ¼ cup Plain Greek Yogurt (Noosa or Greek Gods)
  • ¼ cup Organic Pumpkin Puree
  • 2/3 cup Filtered Water
  • 1 tsp Walnut extract
  • 3 T Organic Coconut Oil
  • 1 T Organic Maple Syrup

 

Directions:

  1. Combine all dry ingredients into a bowl and mix well
  2. Combine all liquid ingredients into a separate bowl except the coconut oil and mix well. Heat the coconut oil slightly and mix with wet ingredients to prevent any oil clumping in the recipe. To make a fluffier version of these pancakes, you can also separate the egg yolks and egg whites and beat the egg whites until soft peaks start to form.
  3. Combine the liquid ingredients into the dry ingredients and combine just until mixed. Do not over mix.
  4. Heat skillet at 375 degrees and cook for 2-3 minutes or until bubbles form on the top of the pancakes and flip.
  5. Serve and enjoy with some fresh fruit, almond or peanut butter or some good old fashion organic maple syrup.
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5 REASONS ATHLETES SHOULD EAT SWEET POTATOES

09 November, 2015 0 comments Leave a comment

By: Jason Riley

  • They contain up to 100% of your daily vitamin A intake
  • Rich in fiber and help provide steady energy for prolonged periods of time
  • Positively impact your immune system
  • Anti-inflammatory food which can directly affect non-contact injuries
  • Play an essential role in athletes fueling strategies

Not only do they taste sweet as pie, but they provide some amazing health benefits to athletes. Sweet potatoes are a very potent fueling option for athletes to consume, regardless of sport. They are rich in slow digesting carbohydrates, which will provide a steady energy state over a long period of time. The bright orange color displays its rich beta-carotene content, and sweet potatoes supply the body with fiber, vitamin A, vitamin C and even Vitamin B.

When describing other potential performance benefits, other exotic fruits and vegetables often steal sweet potatoes thunder. However, a large sweet potato can contain up to 100% of the daily intake of vitamin A, and are therefore one of the best foods to consume for vitamin A. Vitamin A found in fruits and vegetables is considered “pro-vitamin A”, and must be converted by the human body into the usable form of Vitamin A. Vitamin A is an antioxidant powerhouse and plays a vital role in bone growth, immune system health, and helps the skin and mucus membranes effectively repel bacteria and viruses. It is also critical in maintaining healthy eyesight. Some other sources of beta-carotene are carrots, spinach, kale, cantaloupe, pumpkin and butternut squash.

Among the other performance enhancing benefits of sweet potatoes are their anti-inflammatory properties and blood sugar regulating properties. In recent years, it has become increasingly clear that chronic inflammation is the root cause of many disease states as well as many non-contact injuries in sports. Inflammation is one of the cornerstones of the bodies healing processes, as seen in many injury states with redness, swelling and pain. These symptoms are the body’s way of flooding the site with more nourishment and more immune activity. Stress, too much exercise, injury states, poor food choices and exposure to environmental toxins can all create inflammation within the body, and if not rectified, will wreck havoc with your health and performance.

Carbohydrate foods also influence this inflammatory process. You can control inflammation by keeping blood sugar levels low and stable. Education on how foods impact the inflammatory process is the best strategy for containing it and reducing non-contact injuries and disease states. Eating less processed foods, breads, white potatoes, pastries, sweetened drinks and by avoiding fast foods and products made with high fructose corn syrup we can keep inflammation at bay.

The glycemic index measures how quickly certain foods release carbohydrates into the body. High glycemic foods cause blood sugar levels to spike, while low glycemic foods release glucose slowly into the bloodstream. A surprising fact about sweet potatoes is their ability to help regulate blood sugar levels. Research has confirmed that sweet potato extract can increase blood levels of adiponectin, a protein hormone produced by your fat cells, which regulates the way your body metabolize’s and even lower’s insulin levels. The truth is, carbohydrates play an essential role in an athletes fueling strategy because they are a key source of energy and provide the glucose necessary to replace the glycogen lost during training and competition. So if your looking for a super-food that you may have overlooked, try giving sweet potatoes another shot in your fueling strategy for performance and quality of life measures.

Here are 3 ways that you can enjoy this nutritious food in your meal plans:

 Baked Sweet Potatoes                             Sweet Potatoes with                                     Baked Sweet Potatoes                            with Rosemary & Garlic                        Fried / Scrambled Eggs                               with Greek Yogurt & Chives   

Baked Sweet Potatoes with Rosemary and Garlic                 Sweet Potato Hash with Fried Eggs                   Baked Sweet Potato with Goat Cheese and Chives

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Organic Brownie Recipe: Clean Eating

04 November, 2015 0 comments Leave a comment

Organic Cocoa Brownies

Recipe and Photo by: Jason Riley

It's that time of year where sweets become a staple of your daily routine.  So, if you are going to cheat, you might as well try and cheat with some healthy recipes.  We hope that you enjoy this indulgence... As it is one of our favorites.  We recommend using organic ingredients as much as possible within this recipe.  

Regardless of diet, organic foods are recommended. Opting for organic foods is an useful choice for personal and planetary health. Buying organically grown foods is the only way to avoid the barrage of chemicals present in commercially grown food. More than 600 active chemicals are registered for agricultural use in America, producing billions of pounds annually. The average person consumes over 16 pounds of chemical pesticides per year. 

Besides eliminating many of the dangerous pesticides, organically grown foods have more nutrients—vitamins, minerals, enzymes, and micronutrients—than commercially grown foods.  The soil on organic farms is managed and nourished with sustainable practices by responsible standards. The Journal of Alternative and Complementary Medicine conducted a review of 41 published studies comparing the nutritional value of organically grown and conventionally grown fruits, vegetables, and grains and concluded that there are considerably more nutrients in organic foods crops. 

Dry Ingredients:
1C        Organic Oat Flour (gluten free)
1/3C     Organic Raw Cocoa Powder
1/3C     Elementz Cocoa Bean Whey Protein
1/2 tsp Baking powder
1/4 tsp Himalayan Sea Salt
1/4C    Organic Chocolate Chips (we use Equal Exchange 70% dark chocolate chips)

 

Wet Ingredients: 

2        Organic Free-Range Eggs
2T      Organic Coconut Oil
1 tsp  Organic vanilla paste (we use Singing Dog Vanilla Company)
½ C   Organic Coconut Sugar
1/3C  Plain Greek Yogurt (we use Noosa or Greek Gods yogurt)
2T      Filtered water or Almond Milk

 

Preheat the oven to 300 degrees and lightly coat an 8” square baking pan with coconut oil

In a bowl, mix the flour, cocoa powder, whey protein, baking powder and salt. In a separate bowl, whisk together the eggs, coconut oil, vanilla paste, coconut sugar, yogurt and water. Combine the two mixtures and stir just until incorporated.

Pour the batter into the 8” square pan.  Top with 70% dark chocolate chips and bake for 22-24 minutes. These will stay moist, but make sure to not over bake as the mixture may become too dry.

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ORGANIC VS. CONVENTIONAL SHOPPING GUIDE

11 April, 2012 0 comments Leave a comment

One of the many questions often asked by our athletes, is do we have to buy organic?  Organic food is generally much more expensive, but do the benefits outweigh the cost of eating organic?
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