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YUM! Try this whole 30 breakfast bowl! Roasted brussels sprouts & butternut squash, sautéed onions & mushrooms, a handful of greens, 2 poached eggs, chili powder, cinnamon, and a little salt.

Pina Colada Smoothie

If you like piña coladas, you’ll LOVE Dray’s picture-perfect piña colada smoothie for #SmoothieSunday!

Use 1 cup of pineapple, 1/2 cup fresh or frozen mango, 1 cup coconut water, 1/2 banana, and a bit of unsweetened coconut. Blend all together and sprinkle more coconut on top.

Check out the video on our Vine: vine.co/pumpupapp. Dray will be making smoothie videos for us all month long :)

(Source: http://vine.co/)

Scrumptious September Recipes

healthy recipes

Simple, beautiful meals are within your reach. 

PumpUp’s resident recipe maven Jordan C. shares delectable and healthy recipes that will awaken your inspiration for meal preparation.  From her Key Lime Pie Soaked Oats to  her Peanut Sauce Chicken Veggie Wraps , Jordan effortlessly gives nutritious food a novel twist.  Learn how to prepare her Scrumptious September Recipes below.  
key lime pie soaked oats

Key Lime Pie Soaked Oats
Ingredients
- 1/2 cup old fashioned rolled oats
- 1/4 cup plain greek yogurt 
- 1/4 cup soy milk
- 1 small lime’s juice 
- 1 tbsp ground flaxseed
- 1/2 tbsp chia seeds
- 1 tsp honey 
- 1 pinch of salt 
Directions
1.) Combine all ingredients in a small bowl or mason jar and cover
2.) Soak overnight in refrigerator 
3.) Decorate with favourite toppings like almonds, shredded coconut, and a raspberry  
peanut butter banana soaked oats

Peanut Butter Banana Soaked Oats
Ingredients
- 1/2 cup old fashioned rolled oats
- 1/2 cup soy milk
- 1 tbsp organic peanut butter
- 1 tbsp ground flaxseed
- 1/2 tbsp chia seeds
- 1 tsp honey 
- 1 banana 
Directions
1.) Combine all ingredients (except banana) in a small bowl or mason jar and cover
2.) Soak overnight in refrigerator 
3.) Decorate with sliced banana, and more chia seeds 
peanut sauce chicken veggie wraps

peanut sauce chicken veggie wraps

Peanut Sauce Chicken Veggie Wraps 
Recipe for best peanut sauce ever (here)
Veggies/Toppings
- Butter Lettuce 
- Cucumber
- Red Bell Pepper
- Shredded Carrot
- Mandarin Oranges
- Sliced Almonds
- Grilled Chicken 
- Spinach 
- Tomato
Directions
- Make your peanut sauce 
- Grill or sauté your chicken 
- Chop Veggies to bite size 
- Add a little of each ingredient to butter lettuce, drizzle peanut sauce on top and enjoy!
- *You can also put these veggies over favorite greens for an incredible salad! Use the peanut sauce for dressing :)
simple strawberry salad
Super Simple Strawberry Salad
Ingredients
- Spinach 
- Strawberries
- Almond Slices
- Coconut Chips 
Directions: 4 simple ingredients make a lovely and refreshing salad. It does not even need salad dressing in my opinion! Add desired amount of each ingredient over fresh spinach, toss, and enjoy the sweet and salty flavors. 
sauteed veggies and nectarine over grilled polenta

Sauteed Veggies and Nectarine over Grilled Polenta 
Recipe and directions for Polenta here
- *You can also buy pre-made polenta: Trader Joe’s has a great one!
- *You can substitute polenta for good ol’ plain steamed corn 
Toppings 
- 1/2 cup steamed broccoli 
- 1/2 nectarine 
- 1/2 green bell pepper
- 1/2 red bell pepper 
- Olive oil 
- Pinch of salt 
Directions
1.) Refrigerate your polenta in a flat container so that the polenta is about 1.5 inches thick
2.) Cut polenta into squares and grill polenta for a few minutes (just to heat and get the nice grill marks). (You can also heat polenta on a sauce pan, microwave it or use freshly-made polenta.)
3.) Steam broccoli (I put broccoli in a small bowl with a little water, cover the bowl, and microwave for about 30 seconds). 
4.) Dice peppers 
5.) Saute peppers and broccoli in olive oil adding a pinch of salt 
6.) Thinly slice nectarine
7.) Place veggies and sliced nectarine on top of desired amount of polenta
jordan c
About Jordan 

I am a 21 year old college student who is trying to live healthy in every way possible. I am just starting my journey and I am very excited. I love making my meals fun, yummy, simple, and beautiful. I upload many meals and workouts to PumpUp to stay motivated and inspire others.  

Follow me on PumpUp: jjordan and try these yummy recipes. If you recreate anything, tag me: I would love to see your creations. Thank you so much for reading and enjoy :) 

Cooking with Cassandra: Back to School Edition

cooking with cassandra pumpup

This week’s Foodie Friday kicks off another series of community recipe posts!

Forget the instant noodles! Can college cooking be simple AND healthy? Our vibrant member @losingitwithcassandra shows us how to do college cuisine right. From protein pancakes with vanilla sauce to refreshing green smoothies, Cassandra gives us recipes that are palatable, packed with nutrients, and easy to prepare.  Read below to learn more about Cassandra!

veggie avocado omelette

1. Veggie Omelet with garlic, spinach, bell peppers, and avocado

Ingredients:

4 eggs (I like 3 of them to only be egg-whites)

1 clove of garlic (finely chopped)

1/4 of a red, yellow, and orange bell pepper. (chopped)

A handful of spinach

Half of an avocado

1 teaspoon of Olive Oil 

Salt-less seasoning (I love Mrs.Dash Garlic and Herb)

Black pepper

Salt

Directions:

1.  In a skillet, add olive oil on medium heat. 

2.  Once the skillet is heated up, add in the garlic . Once it browns, add in your spinach and chopped bell-pepper.

3. Then add your salt-less seasoning and a dash of pepper and salt. Once it is cooked, put the veggies to the side.

4. Now it’s time for the eggs. I find it helpful to cook the veggies separately to create a perfect looking omelet. In a separate bowl add in 1 egg and 3 of the egg whites. Then add a dash of salt and pepper. This is optional but i like adding a little bit of almond milk to the eggs to make them fluffy. Whisk until mixed. 

5. In a separate pan add non-stick cooking spray on medium heat.

6. Once the pan is heated, add in the egg mixture. Once it starts to brown on the bottom carefully flip it over like a pancake using a spatula.

7. Then, get the veggies, place them on top, and flip your omelet half way.

8. Finally add avocado slices on top.

refreshing green smoothie

2.  Refreshing Green Smoothie

Ingredients:

A handful of Kale

A handful of Spinach

A handful of Pineapple Chunks

A handful of Raspberries

1/2 a banana

1/2 of a lime (juice)

1 packet of stevia

Ice cubes and water

Directions:

In a blender add the kale, spinach, pineapple, raspberries, and banana. I like to add in more pineapple for a sweeter taste. Add in the juice of half a lime, stevia, ice, and water. Mix until everything is blended up. 

Enjoy!

whole grain roasted bell pepper turkey sandwich

3. Whole grain roasted bell pepper turkey sandwich

Ingredients:

Olive Oil

2 slicesof whole wheat bread

A handful of spinach

Salt-less seasoning (I love Mrs. Dash Garlic and Herb)

Salt

Pepper

1 garlic clove

1-2 Turkey Slices

1/4 of ared, yellow, and orange bell pepper

Half of an avocado(For Spread)

Directions:

1. In a skillet add olive oil on medium heat.

2. Once the skillet is heated up add the garlic and sauté until golden.

3. Then add your spinach and bell peppers.

4. Add a pinch of pepper, salt, and seasoning and sauté until soft.

5. Toast some bread and add avocado for spread. This is optional but i like using an avocado rather than mayo.

6. Then add your turkey slices and veggies on top.

Enjoy! 

4. Mixed Berries with white chocolate chips (Super Simple!)

Ingredients:

Raspberries

Blueberries

(Any kind of berry you would like)

1 tbsp White chocolate chips

Directions:

1. Mix all of the berries and white chocolate chips in a bowl.

Perfect Combo. 

Enjoy!

protein pancakes with vanilla sauce

Protein Pancakes with Vanilla Sauce

Ingredients

Pancakes

  • 1 Scoop Vanilla Protein Powder
  • 1/2 Cup Oats 
  • 1 teaspoon of Baking Powder
  • 1 egg white
  • 1 Tablespoon of almond milk (or milk of your choice)
  • 1/4 Cup of plain Greek yogurt

Sauce

  • Vanilla Greek Yogurt of your choice
  • 1 packet of stevia 

Garnish

  • Raspberries( Or fruit of your choice)
  • Granola of your choice

Directions

1. Mix oats, protein powder, and baking powder in a blender until they get a flour consistency. 

2. Then add your egg-white, almond milk (or milk of choice) and Greek yogurt in with the dry ingredients and mix until the batter thickens and everything is mixed very well.

3. In a pan add non-stick cooking spray over medium heat.

4. Once the pan is heated you can slowly pour out the batter onto the pan.

5. Cooking time will vary so you want to make sure it is brown on the bottom before you flip it. This usually takes me 1-2 minutes

Sauce:

6. Mix your stevia packet with the vanilla Greek yogurt and add this on top of your pancakes.

7. Top with granola and raspberries or fruit of your choice

Enjoy!

About Cassandra

losingitwithcassandra

Cassandra is a 20 year old college student from California who takes pride in creating simple and healthy meals. She began her health and wellness journey in the summer of 2008 when she joined her high school’s cross-country team. “Since then running has been in my life. I absolutely love it," gushes Cassandra. "I hope to run a half-marathon soon which is really exciting. Along with running I enjoy hiking and weight training!”

Cassandra gives PumpUp excellent tips about maintaining a healthy and active lifestyle while dealing with the pressures of school. “In my first two years of college, I struggled with eating healthy and exercising. I am now going on my third year at my university and I can honestly  say I feel confident, ” Cassandra confides. “Once you find that balance, great things can happen.”

Her motto? “You are capable of much more than you owe yourself credit to. Keep going, stay strong, and prove them wrong." Well said, Cassandra!

Follow Cassandra on PumpUp and on Tumblr @losingitwithcassandra

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t’s that time of the week again, #FoodieFriday, where you get to share your awesome looking and tasting meals with us and the rest of the#PumpUpFam. This photo is from rosaliebasman, and it’s a pretty great looking smoothie bowl.

Yogurt Smoothie

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This yogurt smoothie looks tasty right? Well, you might want to rethink it if it was made from no-fat or low-fat ingredients. Although this may sound like the healthy alternative, it is really just a disguise for what else is in these products. A lot of the time when you take the fat out of the product it loses a lot of flavour, and to make up for this, food manufacturers add a ton of extra sugar or salt! So make sure you are checking the labels of these sneaky no/low-fat foods! 

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Happy Foodie Friday everyone! Be sure to fuel your body with the right kind of food!