Recipes

RECIPES

Breakfast

AR Energizer Smoothie
Water or unsweetened almond milk, 8-12 ounces

  • 1-2tbsn Chia Seeds (Health Warrior recommended)
  • Protein Powder (sun warrior recommended as it's easily digested/absorbed), 1 tablespoon
  • Berries (your choice), 1/2 to 1 cup
  • ½-1cup of ice

Note: I highly recommend the Magic Bullet mixer (you simply throw all your ingredients into the cup, plug it in and voila, done in 20 seconds)!
-Change it up by changing the berry combinations or type of milk

Power Omelet

  • 1 Cup Broccoli Florets
  • ½ Cup sliced onion (optional)
  • 4 Egg Whites
  • Choice of Seasonings (I use black pepper and a dash of Worcester sauce)

In a pan, spray nonstick cooking spray and add a little water (1/4 -1/2 cup) and sauté the broccoli over med heat until tender.
Beat the egg yolks and pour over the cooked broccoli
Add desired seasonings and continue to cook. When bottom side is cooked, flip and cook other side.

Lunch/Dinner

Sun Warrior Smoothie

  • 2tbsn Sun Warrior Protein
  • 1 Cup Almond or Rice Milk
  • ½ Cup Berries of your Choice
  • ½-1 cup ice
  • Pour over Ice, stir vigorously and VOILA!


AR Clean Meal Salad
Begin with Unlimited Amount of Dark Leafy greens (Romaine lettuce, kale, spinach or mixed baby greens)
Add any of the following Non-Starchy Veggies:

  • Tomatoes
  • Carrots
  • Celery
  • Bean Sprouts
  • Bell peppers
  • Mushrooms
  • Onions
  • Cucumbers


Add your choice of Strawberries or Raspberries if desired

Add any combination of protein:  grilled fish, canned tuna or salmon (no mayo), chicken, edamame, or tofu.
Remember serving size when adding protein.
Protein Serving Size:
Meat: 1 serving is size of deck of cards or palm of your hand
Fish Fillet – 1 Serving is about the size of your checkbook
ENERGY BONUS: Add 1tbsn of Chia Seeds


Simple Tuna Lettuce Wrap

  • 1 teaspoon capers (optional)
  • 1tbsn chopped cashews or almonds
  • 1/2 cup chopped celery
  • 4 ounces chunk light tuna packed in water
  • 4 kalamata olives (optional)
  • 1/4 cup chopped onion
  • 1-2 tablespoon mild salsa
  • 3-4 large lettuce leaves
  • 1 teaspoon pepper

Directions:
Prep Time: 5-10 mins?Total Time: 5-10 mins
Mix tuna, salsa, cashews, capers, onion, and celery in a small bowl. Sprinkle with pepper if desired. Wash and pat dry lettuce and leave whole. Place tuna mixture in the lettuce down the center of the stalk. ?Wrap and enjoy!

Guilt-Free Cauliflower Mash
I recommend a magic bullet for this, it only takes less than 8 minutes to make and oh so delicious!
1 Cup Cauliflower (heat in microwave 3-5 minutes until softened, may want to put it in a bowl of water)
Take cauliflower out, place in magic bullet or blender, pour in low sodium chicken stock (1/2-3/4 cup), black pepper, a splash of garlic powder or minced garlic, herbs of choice (if desired). Pulse until creamy.
Continue to add chicken stock until you are at desired level of creamy-ness ?

AR Dinner Scramble
Start with a large frying pan or wok and spray with Pam, add 1 tbsn of olive oil and a little water (about ½ cup), minced garlic (or garlic powder), black pepper and turn on element until water boils.
Add in your choice of the Following Veggies:

  • Bok Choy
  • Spinach
  • Bell peppers
  • Broccoli
  • Cauliflower
  • Brussel Sprouts
  • Mushrooms
  • Carrots
  • Onions
  • Eggplant
  • Celery

Sprinkle Veggies with your choice of (or combination of):

  • Yellow Mustard
  • Tomato Salsa
  • Herbs
  • Spices
  • Low Sodium Soy Sauce (1-2tbsn at most)
  • Bragg’s Amino Acid Sauce
  • Onion Powder
  • Low Sugar Ketchup

Beat 4 egg whites and add to the mixture, stirring until eggs are cooked.
BONUS – Add Chia Seeds for yummy texture, fiber and energy!
(If you prefer you can swap the egg whites for cooked shrimp (8-12 medium sized shrimp) or 4oz lump crabmeat

AR ‘Go-To’ Guiltless and Yummy Stir-fry
Start with a large frying pan or wok and spray with Pam, add 1 tbsn of olive oil and a little water (about ½ cup), minced garlic (or garlic powder), black pepper and turn on element until water boils.
Add in your choice of the Following Veggies:

  • Bok Choy
  • Spinach
  • Bell peppers
  • Broccoli
  • Cauliflower
  • Brussel Sprouts
  • Mushrooms
  • Carrots
  • Onions
  • Eggplant
  • Celery
  • Sprinkle Veggies with your choice of (or combination of):
  • Yellow Mustard
  • Tomato Salsa
  • Herbs
  • Spices
  • Low Sodium Soy Sauce (1-2tbsn at most)
  • Bragg’s Amino Acid Sauce
  • Onion Powder
  • Low Sugar Ketchup


Add in 1 Serving of Protein of Choice (just ensure it’s pre-grilled, broiled, steamed or baked)

  • Skinless Chicken
  • Fish of Choice
  • Chunk Light Tuna (packed in water)
  • 1 egg + 2 whites
  • 1-2tbsn natural nut butter
  • Shrimp


Cook the entire time on medium heat with lid on pan, stirring frequently until veggies are lightly cooked, but not soft or overdone. You lose a lot of the nutrients when you overcook the vegetables!
To Finish: Sprinkle with 1-2tbsn of Chia Seeds (I recommend Health Warrior Chia Seeds- you can order online too, so convenient) – these will give you an MAJOR energy boost – talk about super food stirfry!

Feel Good High Protein Pancakes

  • 1/2 banana
  • 2-3 egg whites
  • 1-2 tbsn Sun Warrior Protein (can substitute with whey protein)
  • 1/2 tbsp ground Chia Seeds
  • 1 dash of cinnamon or maple syrup

Mix it all together with a fork.  Pour into a preheated skillet (spray with canola oil), once the bottom has set, flip and finish cooking.


Snacks

  • Joy Bauer’s Famous Pumpkin Pudding with an Energy Boost
  • 8oz nonfat Greek Yogurt
  • 1/3 cup 100% pure pumpkin puree
  • 1 tbsn Chia Seeds
  • 1tbsn chopped or shaved almonds or walnuts
  • Sprinkle of cinnamon

Salad Dressings

  • AR Favorite Dressing
  • 2tbsn white vinegar
  • 2-3 tbsn mild tomato salsa
  • 1tbsn avocado

    
Alternative Dressings

  • AR Mustard Dressing
  • 2tbsn white vinegar
  • 1-2tbsn yellow mustard
  • 1tbsn Bragg’s Amino Acid Sauce

    
AR Red Wine Vinaigrette

  • 1tbsn white vinegar
  • 2tbsn red wine vinegar
  • 1tbsn fresh lemon juice
  • Clove minced garlic or a sprinkling of garlic powder and/or onion powder


Coconut Water Cocktails

  • CocoCran (great for digestion)
  • 1 cup coconut water
  • 1 cup cranberry juice
  • (Good for urinary health)


Ch Ch Ch Chia (the ultimate superfood, energizer cocktail)

  • 1-2 cups coconut water
  • 1 ½ tbsn chia seeds
  • 1/3 lemon or lime squeezed in


Metabolism Booster

  • 6 oz. coconut water
  • 6 oz. chilled green tea
  • (For those who have developed a taste for green tea)


Watermelon Coco Cocktail

  • In a blender or Magic Bullet mix:
  • 8-10 oz. coconut water
  • 1 cup chunks watermelon
  • ice






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