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Need a healthy snack idea? Try these banana sushi bites

Need a healthy snack idea? Try these banana sushi bites

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You're hosting a party and you're running out of healthy snack and dessert options. That's okay. This banana sushi recipe is a crowd-pleaser that can feed a ton of people. It combines classic flavours into one delightfully bite-sized snack. Not only does it accommodate vegetarian and gluten free diets, it's also aesthetically pleasing and tasty. The key is to line the outer ring of each banana slice with a nut butter so that everything sticks together. Use natural peanut butter for the best results (it's better for you too!).  Feel free to top this with coconut flakes, a dash of cinnamon, or whatever your heart desires.

These banana sushi bites are the healthiest party snack you'll ever make // Recipe from the PumpUp Blog

Ingredients

  • 1 banana
  • 4-5 tbsp natural peanut butter
  • 1/2 cup coconut flakes
  • 1/2 cup slivered almonds

These banana sushi bites are the healthiest party snack you'll ever make // Recipe from the PumpUp Blog

Directions

Cut the banana into small slices and spread the peanut butter all over the sides of each banana slice.  Sprinkle coconut flakes or slivered almonds over the peanut butter layer.

Loved learning about these peanut butter banana sushi bites? This was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried it in the comments below! 

Raw Vegan Recipes from July [VIDEO]: Smoothie Bowl and Sushi Salad

Raw Vegan Recipes from July [VIDEO]: Smoothie Bowl and Sushi Salad

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https://www.youtube.com/watch?v=bxp8MmE-WeY&feature=youtu.be Love healthy and easy recipes? PumpUp member @rawincollege has you covered on all bases. Her banana berry smoothie bowl and sushi salad raw vegan recipes can be prepared in a snap— you'll want to make them again and again. Watch the full video above to learn how to make her favorite July creations step-by-step. These raw vegan recipes are simple, affordable, and designed for optimal health.

Raw Vegan Recipes : Banana Berry Smoothie Bowl // The PumpUp Blog

Banana Berry Smoothie Bowl

Ingredients

  • Frozen berries
  • Frozen bananas
  • Ripe bananas
  • Dragon fruit
  • Kiwi

Blend frozen berries and bananas together until smooth. This will be your base. Layer on the toppings of your choice. This recipe uses sliced ripe bananas, dragon fruit, and kiwi.

Raw vegan recipes // Sushi Salad - The PumpUp Blog

Sushi Salad

Ingredients

  • Cauliflower
  • Shredded carrots
  • Avocado
  • Red cabbage
  • Bell peppers
  • Cucumber
  • Kale sprouts

Roughly chop cauliflower and pulse it in a food processor to make cauliflower rice. Julienne or shred carrots and slice red cabbage bell peppers, and cucumber. Halve and scoop out an avocado and either dice it or leave it intact. Top sushi rice with kale sprouts.

Gluten Free Chicken Burger Patties

Gluten Free Chicken Burger Patties

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When my Mom was over two weeks ago, she bought me staple foods and things for my freezer, which was pretty amazing. She got us a ton of rice, quinoa, oats, etc., and also four different kinds of chicken cuts, including ground chicken. Usually, I love making spaghetti sauce with ground chicken, but with 30 degree + weather, I did NOT want to be slaving over the stove for hours. That’s when I thought: why not make burgers? To be fair, I know most of my recipes are vegetarian or vegan friendly, but I’m only a part-time vegetarian, and my sous-chef is a carnivore, so I can’t always force her to eat what I like. Making chicken burgers is apparently easy when you can eat eggs and gluten, because you can either use breadcrumbs or eggs to make the patties stick. But when you can’t have either, it gets complicated. I do have a solution for you: gluten free chicken burger patties. Breton recently came out with gluten-free options for their cracker line, with four flavours to date: regular with flax, regular with garlic, black bean with garlic and onion, and white bean with salt and pepper. I’ve tried all four, and by far my favourite is the black bean type. This is great because I was starting to get tired of the rice crackers I was eating.

Why do I mention the crackers? Well breadcrumbs and crackers are similar, as in both dry, crumbly and coarse when crushed, so why not attempt to replace breadcrumbs by gluten-free crackers? It worked! These gluten free chicken burger patties were surprisingly delicious and so easy to make!

Gluten free egg free chicken burgers - Perfect for summer BBQ season! // The PumpUp Blog

Gluten Free Egg Free Chicken Burger Patties

Ingredients

  • 1 box of gluten-free Breton crackers (regular with flax), 2 cups crushed, divided
  • ¼ of a white onion, grated
  • ½ cup skim or 1% milk
  • Spices of your liking
  • 1 pack of ground chicken
  • 1 tbsp. of olive oil

Gluten free egg free chicken burgers - Perfect for summer BBQ season! // The PumpUp Blog

Instructions

Start by crushing your crackers in a mixing bowl, aiming for a breadcrumb consistency. Since these are crackers, they will go to dust quickly, so don’t be too hard on them. Set 1 1/2 cup of the crushed crackers aside.

Get a clean plate out for your burger patties, as you want to have everything on hand and ready.

In your mixing bowl, mix in your onion, milk, spices, ½ cup of crushed crackers and chicken. It will be quite soupy, but deal with it!

Once everything is combined, form the mixture into patties, and coat them with the leftover cracker crumbs, then place them on your plate. You may need another plate, or a plater to place everything on it, depending on the size of your patties.

Heat up a frying pan on medium heat, and add your olive oil. Fry your patties about 5 minutes per side, until they are completely cooked through. Place the cooked patties on a different plate, so you don’t transfer bacteria.

There you have it! Moist, delicious egg free and gluten free chicken burger patties! Freeze the rest for a quick lunch or dinner option.

This gluten free chicken burger recipe is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

Quick and Easy Homemade Nutella Recipe

Quick and Easy Homemade Nutella Recipe

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Sure, you could eat nutella by the tablespoon. But what good would that do for you? Try your hand at making homemade nutella instead. You'll know exactly what you're putting into your body and if you have all of the ingredients handy, you'll be able to whip it up in a cinch. Making homemade nutella isn't rocket science. You'll need a great food processor and a few other ingredients to make everything smooth and creamy.

Homemade Nutella

 Healthier Homemade Nutella Recipe // The PumpUp Blog
What do you need:
  • One cup of roasted unsalted hazelnuts
  • Half a cup of powdered sugar or if you are trying to avoid it, any sweetener that you like
  • Half a cup of cocoa powder
  • One teaspoon of pure vanilla extract
  • One teaspoon of vegetable oil
  • A pinch of salt
  • Non fat / almond / coconut milk
Directions

In a food processor, pulse the hazelnuts until a paste forms. I like a rougher texture to my homemade nutella, so I left chunkier hazelnuts remain in my mixture.

Add the sugar, the cocoa powder, the salt, vanilla extract and the oil and blend again for a few seconds.

Add the milk gradually and blend until you reach the thickness that you like.
Put it in the fridge for a couple of minutes or serve immediately.

 

This homemade nutella recipe wascreated by Anna M (eatforyourpeace). Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna’s homemade nutella in the comments below!

5 Ingredient Raw Brownies

5 Ingredient Raw Brownies

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A couple weeks ago I went to a vegan café and ordered the most amazing raw brownie with a cup of tea. I haven't been able to get that glorious chocolatey treat out of my mind since then. You see, brownies were my everything when I was a little girl. My Mom would make them all the time from scratch, then she stopped making them for no reason, so I'd save up money to buy the pre packaged mixes so that I could make them myself. I was around eight years old, and I absolutely sucked at baking.

 

Flash forward eleven years and I'm trying out recipes to re-create that one raw brownie. Who would've thought? Well, good news is... I managed to re-create it. These 5 ingredient raw brownies are even more delicious than the one at the café!
Fudgy, rich, decadent, healthy, vegan, gluten free, refined sugar free... You know the drill. Only the absolute best for you guys!

We'll be needing no more than five ingredients, a food processor and your fridge to make these simple yet unbelievable raw vegan brownies.


Raw vegan brownies // Recipe from the PumpUp Blog

5 ingredient raw brownies

Ingredients:
  • 1 cup almonds
  • 1 cup walnuts
  • 1 cup dried dates (soak them if they're not very rich)
  • 1/4 cup cacao or unsweetened cocoa powder
  • Pinch of sea salt, if desired.
  1. Pulse almonds and walnuts in the food processor until ground.
  2. Add in your dates, process until a dough is formed.
  3. Add the cacao/cocoa powder and the salt. Process again until the dough becomes all brown and chocolatey.
  4. Place the sticky dough into a pan (I used a loaf pan) and press. Now put it into your fridge or freezer for 10-15 minutes to chill before cutting into squares and enjoying.
  5. Keep in fridge.
Raw vegan brownies // Recipe from the PumpUp Blog
And there you go! 5 ingredient raw brownies for chocolate lovers. You can even top it with some nut butter or a ball of banana ice cream... Or both! Enjoy!
This recipe for 5 ingredient raw brownies was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

Vegan Strawberry Nice-Cream Sandwich Bars

Vegan Strawberry Nice-Cream Sandwich Bars

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Craving a cold snack? I have your back! Here's my little take on the not-so-healthy (but always tempting) ice cream sandwich. This has no added sugar, it's vegan, and I promise that it's just as satisfying and delicious as the real thing (if not better!).

Bananas are our main ingredient. I also incorporated a few fitness community favorites: peanut butter, oats, coconut oil and cacao powder. We're making the cookie layer base, the ice cream and a chocolate sauce to top it all off.

Vegan strawberry nice-cream sandwich bars // Recipe from the PumpUp Blog

Vegan strawberry nice-cream sandwich bars

Vegan strawberry nice-cream sandwich bars // Recipe from the PumpUp Blog

Oatmeal Cookie

  • 1 cup oats
  • 1 ripe banana
  • 1 tablespoon peanut butter

Simply mash the banana and mix with the oats and the peanut butter until they're well combined. You can shape them into cookies, although I recommend using some kind of mold or tin for brownies or cupcakes. We'll be using the same tin for the banana ice cream too, so that the cookies and the ice cream have the same shape. Place the cookies in the oven and bake at 350F for 10-15 minutes. Leave to cool on a wired rack. Try not to eat any!

Strawberry Nice-cream

Vegan strawberry nice-cream sandwich bars // Recipe from the PumpUp Blog

  • 1 frozen banana
  • 5-6 frozen or fresh strawberries

Mix both ingredients in a food processor or high speed blender until it has a creamy consistency. Pour the mixture into the same tin that you used to shape your cookies. Place in the freezer until the ice cream hardens. Once the ice cream bars are set, take the tin out and top the bars with cacao syrup:

Cacao Syrup

  • 1/2 tablespoon coconut oil, melted
  • 1/2 tablespoon cacao powder

Mix both together with a spoon until well combined. Drizzle the cacao syrup on top of the strawberry nice-cream bars and return to freezer for a couple minutes, until the syrup has set. Carefully take the bars out of the tin by dipping a sharp knife in hot water, then slice the strawberry nice-cream bars into squares.

Vegan strawberry nice-cream sandwich bars // Recipe from the PumpUp Blog

Time to put your strawberry nice-cream sandwich bars together! Grab a cookie and place a square-shaped piece of nice-cream on top. Eat it as is, or place another cookie on top to make it look like a real ice cream sandwich. There you have it: simple, vegan, and refined-sugar free strawberry nice-cream sandwich bars. Perfect to have as snack or dessert (or just for whenever you feel like it, let's be honest here). Enjoy!

This recipe for vegan strawberry nice-cream sandwich bars was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

26 healthy recipes for BBQ season | The ultimate guide to healthy summer potlucks

26 healthy recipes for BBQ season | The ultimate guide to healthy summer potlucks

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Brace yourselves: barbecue season is upon us. This summer, be prepared to light up your grill like nobody else. We put together a handy guide to help you find the best healthy recipes for BBQ season. No more scrolling (and scrolling) through Pinterest, Tumblr, and Food Gawker. No more scrambling for potluck ideas on a whim. Our ultimate guide has you covered, regardless of what tickles your fancy. Marvellous Mains The best healthy recipes for summer BBQ season - Marvelous Mains // PumpUp Blog Favorites

Best Burgers The best healthy recipes for summer BBQ season - Best Burgers // PumpUp Blog Favorites

Not-so-sad Salads The best healthy recipes for summer BBQ season - Not so sad Salads // PumpUp Blog Favorites

Scrumptious Sides The best healthy recipes for summer BBQ season - Scrumptious Sides // PumpUp Blog Favorites

Grilled Desserts The best healthy recipes for summer BBQ season - Grilled Desserts // PumpUp Blog Favorites

These healthy recipes for BBQ season can't be beat. This is our ultimate guide of tried and true creations that are celebrated and beloved by wellness aficionados all over the globe.

Marvellous Mains

Seafood Skewers
Grilled Salmon Kebabs
Grilled salmon kebabs from skinnytaste // PumpUp Blog Favorites - the best healthy recipes for summer bbq season
Boost your BBQ with heart-healthy omega-3s! Carefully fold thin slices of lemon between each salmon piece to infuse your kebabs with a juicy, citrusy flavor. Get the recipe.

Grilled Pork Blueberry Grilled Pork Tenderloin

Blueberry Grilled Pork Tenderloin // PumpUp Blog Favorites - The best healthy recipes for summer BBQ season
We know what you're thinking, but it's not so weird: if you maple bacon is great, why shouldn't blueberry pork tenderloin be? This combination simply 'blue' our minds. It's gluten-free, dairy-free, paleo, and damn delicious. Get the recipe.

Grilled Chicken Grilled Honey Balsamic Chicken

Grilled honey balsamic chicken from the Recipe Critic // Best recipes for BBQ season - PumpUp Blog Favorites

See the sheen on that glaze? It means something wonderful. This grilled chicken recipe uses honey, rather than the straight-up brown sugar that most recipes call for. There's tons of lycopene in this glaze thanks to the ketchup, but be sure to use a homemade version if possible (here's our favorite sugar free recipe).  The chicken will be tender and juicy, never bland. Get the recipe.

Grilled Beef Brazilian Grilled Flank Steak

Brazilian Flank Steak from My Mans Belly // The best healthy recipes for BBQ season - PumpUp Blog Favorites
Nobody wants their steak to taste like leather. Visions of tough and flavourless steak will no longer haunt your sleep thanks to this bold, lean, and juicy recipe. The key is to marinate the flank steak overnight, then to flash grill the meat on high, allowing it to sit quietly in its own juices before serving. Get the recipe.

Grilled veggies Fuss-free Cauliflower Steaks

Fuss free cauliflower steaks // The best healthy summer BBQ season recipes from the PumpUp Blog

These are the answer to your vegetarian barbeque dreams. Cauliflower is thick and hearty enough to withstand a bit of grilling and roasting with pantry staples: salt, pepper, olive oil, and chili pepper. Get the recipe.

Grilled veggies Grilled Graffiti Eggplant
Grilled Eggplant from A Family Feast // PumpUp Blog Favorites - The best summer recipes for BBQ season
Eggplants will quell your deepest vegetarian desires. Grilled eggplant is warm, garlicky, full of fiber, and vitamin B1. A smattering of freshly grated Parmesan cheese will make this dish an instant crowd pleaser. Get the recipe.

Healthy Burgers

Best Sweet Potato Burger

Sweet Potato Black Bean Burger 
10 ingredient sweet potato black bean burger from the Minimalist Baker // PumpUp Blog Favorites - The best healthy burgers for summer BBQ season
Did you make a little noise as soon as you scrolled down and saw this picture? Because that's what we did when we stumbled upon the Minimalist Baker's latest and greatest creation. This is a burger with a big capital “B”. It’s a mixture of a dizzying array of flavours: sweet, savoury, spiced, and smoky. Get the recipe.

 

Best Mushroom Burger
Black rice & Mushroom Burgers with Cucumber Garlic Yogurt
Black rice and mushroom burgers from the Gouda Life // PumpUp Blog favorites - The best healthy burger recipes for BBQ season
It's different from a plain old slab of portobello mushroom. Nutty and earthy flavours make this burger a fibre-filled and protein-packed winner. It’s a fancy without any fluff. Get the recipe.

 

Best Shrimp Burger
Shrimp Burger with Wakame Slaw
Shrimp burger with wakame slaw from the Kitchy Kitchen // Best healthy burger recipes for summer BBQ season - PumpUp Blog Favorites
Filled with spunky herbs and summery flavours that taste anything but fishy, this shrimp burger will transform summertime sadness into pure and unadulterated joy. Get the recipe.

 

Best all-around veggie burger
The ultimate veggie burger
The ultimate veggie burger from the Awesome Green // PumpUp Blog Favorites - The best healthy burger recipes for BBQ season
True to it’s name, the ultimate veggie burger doesn’t disappoint. Roasted beets and sweet potatoes dance with quinoa to create a bold, yummy (and darn-good-for-you) burger. Get the recipe.

 

Best chicken burger
Paleo Jalapeno Chicken Burgers
Paleo Jalapeno Chicken Burgers from Once a Month Meals // PumpUp Blog Favorites - The best healthy burger recipes for BBQ season
This chicken burger is anything but bland. Jalapeño and red pepper flakes kick the heat up a little more than a notch. You can freeze these burgers ahead of time and play with the recipe by subbing the chicken for ground turkey. Get the recipe.

 

Best green burger
California fusion walnut burgers
California Fusion Walnut Burger // The best healthy summer BBQ burger recipes - PumpUp Blog Favorites
Being green has never been so easy. Edamame and walnut make surprising and delicious burger partners in crime. Full of healthy fat and protein, you’ll want to make these easy burgers long past the 4th of July. Get the recipe.

Not-so-sad salads 

Best chopped salad
Healthy chicken chopped salad
Chicken chopped salad from Ambitious Kitchen // PumpUp Blog Favorites - The best summer salad recipes for BBQ season
There isn’t anything wrong with sharing this delicious and filling salad, but it’s okay to hog it all to yourself for dinner too. Toss together chickpeas, cooked chicken breast, and any vegetables in your kitchen and you have a sensational salad in your midst. Get the recipe.

 

Best bean salad

Easy-peasy Mixed Bean Salad

Mixed bean salad // Healthy allergy-friendly BBQ season recipes from the PumpUp Blog
You won’t be-leaf how delicious leafless salads can be. If you’re in a bind for your next barbecue, this fresh, crunchy, and healthy bean salad will be the talk of the party. Whip it up in an instant and thank us later. Get the recipe.

 

Best rainbow salad
Rad rainbow pad thai salad
Rad rainbow pad thai salad by Oh She Glows // PumpUp Blog Favorites - The best healthy salad recipes for BBQ season
Eat the rainbow quite literally. There really isn’t anything on the Earth quite like this rad rainbow pad thai salad. Filled with veggies and seeds and topped with a punchy dressing, this salad is the answer as to where somewhere over the rainbow is. Get the recipe.

 

Best dressing
Deb’s Kale salad with apple, cranberries, and pecans
Deb's Kale Salad with Apple and Cranberries c/o Cookie + Kate // PumpUp Blog Favorites - The best healthy salads for BBQ season
We're more than in love with the Smitten Kitchen cookbook. The dressing for this kale salad is one that you’ll want to make again and again. Crunchy apples and sweet cranberries help to offset the bitterness of the kale. Get the recipe.

 

Best slaw
Broccoli Slaw
Broccoli Slaw from the Healthy Maven // Life altering healthy BBQ recipes
If you’ve never made the Smitten Kitchen’s broccoli slaw, drop everything right now, pick up a leafy head of broccoli, and get chopping. This slaw is life-altering. Make it lighter with 0% fat greek yogurt instead of mayo. Get the recipe.

 

Best pasta salad
Sun-dried tomato pesto pasta salad with kale and artichokes
Gluten Free Sun dried tomato pesto pasta from the Healthy Maven // PumpUp Blog Favorites - The best healthy recipes for summer BBQ season
Sweat over the weather, and not over your pasta salad. This recipe from PumpUp blogger The Healthy Maven will dispel any misgivings and preconceptions that you have about bringing pasta to an allergy-sensitive barbecue, because these noodles are delicious and made entirely of gluten-free whole grains. Get the recipe.

Scrumptious Sides

Best Skewers Alton Brown's Grilled Brussels Sprouts

Alton Brown's Grilled Brussels Sprouts  // PumpUp Blog favorites - The best healthy grilled desserts from summer BBQ season
Brussels sprouts get an unfairly bad rap. When roasted or grilled, they taste more like chips rather than bitter spheres of fury. So make skewers out of sprouts. We promise they'll deliver. For this recipe, you'll essentially need one ingredient (the brussels sprouts) plus a few items in your pantry. Get the recipe.

 

Best Baked Potatoes
Paleo Stuffed Sweet Potatoes
Paleo stuffed sweet potatoes from Civilized Caveman Cooking // PumpUp Blog Favorites  - The best healthy sides for summer BBQ season
Stuff your face with all things good for you. These paleo sweet potato pockets are loaded with a mix of sweet and savory: cranberries, bell peppers, apples, spinach, red onion, and bacon. If you're not a meat eater, feel free to omit the pork and opt for the substitute of your choice. Get the recipe.

 

Best chip and dip combo
Avocado hummus with crispy sea salt pita chips
Avocado hummus with whole wheat pita chips from Savor Home // Best healthy recipes for summer BBQ season from the PumpUp blog
Hello, avocado. We love you more than words can describe. If the tangy taste of guacamole gives you grief, cleanse your palette with this creamy and healthy avocado hummus instead. Toast up some whole wheat pita wedges in the oven, and you'll be able to dig deep into the smooth green sea of avocado abundance. Get the recipe.

 

Best Bite-Sized Snacks
Curry Grilled Zucchini Roll Ups
Curry grilled zucchini roll-ups from Edible Perspective // PumpUp Blog Favorites - best healthy recipes for summer BBQ season
Like pinwheel sandwiches, but better. Little as these zucchini roll ups may be, they are fierce with flavour. Colourful spices adorn these adorable vegetable treats with a smokiness that is quickly offset by subtle, creamy goat cheese.  Get the recipe.

Grilled Desserts

Grilled Pineapple
Grilled pineapple from Wine and Glue  // PumpUp Blog favorites:  best healthy grilled desserts
Once you go grilled fruit, you never go back. It will change you. Most grilled pineapple recipes call for a bit of brown sugar and butter, but that's not good for you. Take a pineapple, hack it up, and grill it over medium before drizzling it with a bit of cinnamon and honey. It's that simple. Get the recipe.

 

Grilled watermelon
Grilled Watermelon from My Recipes // PumpUp Blog Favorites - The best grilled healthy desserts
Yeah, we went there. Watermelons aren't only for drinking, after all. Grilling your watermelon is an out-of-body experience. If you can believe it, grilled watermelon tastes even sweeter. With a touch of balsamic and a bit of fresh basil and crumbed blue cheese, you won't be able to rest until you definitively cross grilled watermelon off of your priority list. Get the recipe.

 

Grilled peaches
Grilled peaches from the Framed Table // PumpUp Blog Favorites - The Best Grilled Healthy Desserts
You've committed to healthy eating. Practice what you peach without compromising on flavour. Gorgeous grilled peaches don't need an elaborate preparation ritual to be nutritious and delicious. Rosemary, oil, and balsamic: that's all you need. Get the recipe.

 

Grilled bananas
Grilled bananas from Nadia Lim // PumpUp Blog favorites : best grilled healthy desserts
Can that happen? Really? If there is a will, and a grill, there is a way. Halved bananas drizzled with a bit of maple syrup and cinnamon will caramelize nicely under the intense flame of the grill. It'll bubble and burst until a tasty banana baby is born right before your eyes. Get the recipe.

4 healthy allergy-friendly recipes for BBQ season

4 healthy allergy-friendly recipes for BBQ season

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Hey guys! If you missed me making a few healthy dips and recipes on the PumpupHQ Snapchat on Friday last week, here are the recipes that I made! They are perfect for BBQ season and super healthy, so you don’t have to feel guilty about indulging in some yummy snacks! You guys already know my breakfast recipe, the Scrambled Tofu, because I’ve already blogged about it here on PumpUp, and on my own blog!

This yummy, healthy 10 minute tofu scramble recipe can be whipped up in a jiffy. You can eat it for any meal without having to worry about feeling all the feelings. Breakfast recipe from the PumpUp Blog.

As for the other recipes, I filmed myself making traditional Greek Tzaziki and a Black bean and corn dip.

Traditional Greek Tzaziki

Greek Tsatziki // Healthy allergy-friendly BBQ season recipes from the PumpUp Blog

This is my all-time favourite dip to make, because it’s so easy to make, and so delicious! It’s creamy, full of garlic, and it’s perfect for those hot summer days where you just want to cool off with a light snack.

To make it, you will need

  • 1 large tub of plain yogurt (1%, 2%, 3% MF)
  • Half of one cucumber
  • 2 to 3 garlic cloves
  • Squirt of lemon juice
  • Pinch of salt and pepper

To start, grab a bowl, a strainer/sieve, and a bunch of paper towels/paper coffee filters/cheese cloth (if you own one).

Line you’re your strainer/sieve with the paper towels or coffee filters, you’ll want about 4 to 5 layers so the yogurt doesn’t rip through. Place the whole yogurt container in it, and pop that into the fridge for 2 hours, or if you’ve really got time, overnight. This will strain out most of the water from your yogurt, leaving you with really creamy yogurt “cheese”. I was in a hurry this weekend so I just let it strain for 2h, but you can leave it for as long as you want.

Next, do the same with your cucumber! Cut your cucumber length-wise, scoop out all the seeds, then grate it finely with a cheese grater. Place all of the grated cucumber in a sieve lined with paper towels, or to save space, wrap your cucumber in paper towels, place it in a bowl, and put a something heavy over it to press the water out. Kind of like what you do with tofu.

Once the water has been extracted from both yogurt and cucumber, place them together in a large bowl. Chop up your garlic finely, and then stir it in with your lemon juice, salt and pepper. Mix until everything is combined!

Black bean and corn dip

Black bean and corn dip // Healthy allergy-friendly BBQ season recipes from the PumpUp Blog

This is another crowd pleaser, great for nacho night too!

You will need

  • 1 can of black beans
  • 1 cup of frozen corn kernels, thawed
  • 1 tsp. of cumin
  • Juice of one lemon
  • Olive oil
  • Dash of hot sauce
  • Fresh coriander, chopped
  • Salt and pepper to taste

In a large mixing bowl, mash your black beans with a potato masher, until they are pretty creamy. You can also do this in a food processor to save time, but I find that with a potato masher, it saves you dishes.

Once the beans are smooshed, mix in your hot sauce, olive oil, lemon juice, chopped coriander and your cumin. Stir until everything is combined. Mix in your corn kernels and salt and pepper, and there you have it!

 

Mixed Bean Salad

Mixed bean salad // Healthy allergy-friendly BBQ season recipes from the PumpUp Blog

I also had a mixed bean salad I wanted to show you guys, but didn’t get the chance, so here it is now! It's one of my favourite salad recipes for BBQ season because it has a relatively neutral flavour and you can dress it up very easily with a few pantry staples!

For this bean salad you will need

  • 1 to 2 cans of mixed beans, or dried beans that you soak over night
  • 1 zucchini, chopped in bite size pieces
  • 1 bell pepper, chopped in bite size pieces
  • Handful of green beans, chopped into bite size pieces
  • 1 tomato, cubed
  • Herbs
    • dried herbs: thyme, oregano, herbs de Provence
    • fresh: rosemary
  • splash of balsamic vinegar
  • splash of olive oil
  • pinch of salt and pepper

In a large pan on medium heat, sauté your zucchini, bell peppers and green beans until they are slightly grilled.

Transfer them into a big serving dish when done. Add in all the other ingredients.

Rinse and strain your beans and add them to the veggie mix. Drizzle the olive oil, balsamic vinegar, and sprinkle the herbs. Toss and it's ready to serve!

We've done another variation of this salad, but instead of using fresh rosemary, we went with parsley, which gives it a completely different but tastes just as amazing!

These healthy allergy-friendly recipes for BBQ season are part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

Summery and Healthy Ice Pops

Summery and Healthy Ice Pops

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You're cool. Stay that way with refreshing and healthy ice pops! They're simple to make and perfect on a hot summer's day. Sliced up fruits make perfect frozen treats when they're blended with water or coconut water. If you prefer creamier textures, create your ice pops with greek yogurt or coconut milk.

Peach perfect healthy ice pops

  • ½ cup of water
  • 2 peaches
  • Ice pop molds

summery ice pops // the PumpUp Blog

Creamy strawberry healthy ice pops

  • Coconut milk
  • 5 strawberries
  • Ice pop molds

summery ice pops // the PumpUp Blog

Directions:

Blend all the ingredients but leave out some pieces of fruit. Put all the mixture into ice pop moulds or small yogurt cups. Carefully press a stick into the ice pop mold and freeze for at least 3 hours. Run hot water over the mixture to release the ice pop from the mold.

These two summery healthy ice pop recipes were created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried the recipe in the comments below! 

Vegan Gluten Free Pancakes have never been more amazing

Vegan Gluten Free Pancakes have never been more amazing

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Sure, it might be National Donut Day (or any national 'dessert' day for that matter). Don't let your sweet tooth bring your down! When you're craving for something sweet, try to eat a healthier alternative with a similar texture. If you're craving creamy ice cream, make banana 'nice cream'.  If you're craving fluffy donuts, try some vegan gluten free pancakes! They're far easier to make than doughnuts, and they're far better for you.

Vegan Gluten Free Pancakes

Recipe by PumpUp member @haileycatherine

For the pancake batter

  • 1/3 cup cashew milk with 1 tsp lemon juice mixed in
  • 1/3 cup brown rice flour
  • 1/4 tsp baking soda
  • 1/2 tsp cream of tartar
  • 1/4 tsp cinnamon
  • 1/4 tsp Allspice
  • 1/2 mashed banana
  • Stevia
  • Handful vegan chocolate chips.

For the topping

  • 1/2 banana
  • Handful of vegan chocolate chips
  • Cocoa powder
  • Water
  • Tbsp chocolate pb2
In a small bowl, mix cashew milk with lemon juice and set a side. Whisk together flour, baking soda, cream of tartar, cinnamon, and allspice. Alternate between pouring in the milk mixture and mashed banana until just incorporated. Fold in the stevia and chocolate chips. Warm up a pan on low/medium heat and create pancakes, flipping once air bubbles form at the surface of the batter.
While pancakes are cooling slightly, chop the other half of the banana and set aside. Melt together a chocolate chips, cocoa powder, water, and chocolate PB2 to make a sauce.  Sandwich the bananas between pancakes and pour sauce on top.

Creamy vegan nice cream - #ChallengeMe Day 2

Creamy vegan nice cream - #ChallengeMe Day 2

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Happy June! This is my latest and most favourite recipe. Creamy vegan nice cream is low-cal and so delicious during the hot summertime. You can add whichever toppings you like, and it's completely gluten free and vegan! You can even add a scoop of vanilla protein powder to add some protein (I was just in a rush so I didn't add any this time around). The consistency of vegan nice cream is just like ice cream and it tastes SO rich! It's filled with fiber and potassium from the bananas, anti-inflammatory properties from the cinnamon, and some protein from the nut milk. Creamy vegan nice cream - The G-Free RD

CREAMY VEGAN NICE CREAM

Ingredients:

Creamy vegan nice cream - The G-Free RD

Directions:

  1. Blend first 4 ingredients in a high powered food processor until blended well. Then, slowly add in almond milk TBSP by TBSP until mixture has reached a more smooth, yet still thick consistency (like ice cream :) )
  2. Blend until well blended, then spoon mixture into serving bowl.
  3. Top with granola and drizzle with date syrup.
  4. Enjoy!

Creamy vegan nice cream

Liked this creamy vegan nice cream? This is part of a series of recipes from PumpUp member @fit_caroline. Follow her blog, the G-free RD, here.

Apple Chai Quinoa Porridge

Apple Chai Quinoa Porridge

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The first time I attempted to make this delightfully sweet quinoa porridge was a couple of weeks ago, and I haven't been able to stop experimenting with different spices, nuts and fruits since! It was just a matter of time before I tried a chai tea version, because I'm THAT obsessed.
This quinoa porridge is absolutely perfect to make as a quick, warm and yummy dinner on a cold night, but it's just as good on a sunny morning for breakfast. It won't take you more than twenty minutes to put together and I promise it'll keep you full while curbing those sugar cravings thanks to all the protein and fiber it holds!
You can even make it the night before and keep it in the fridge overnight to grab the next morning for breakfast or as a snack. Quinoa porridge is one of those very versatile dishes that you can eat whenever you want and spice up with whatever toppings you like!

Quinoa Porridge Ingredients

  • 1 cup non dairy milk
  • 1/2 cup quinoa
  • 1 medium apple chopped in small pieces
  • 1 teaspoon cinnamon powder
  • 1 teaspoon cardamom powder
  • 1 teaspoon ground ginger
  • 2-3 anise stars
  • Honey or sweetener of choice
1. Pour milk into a pot and bring to boil.
2. Once the milk is boiling (bubbling), add in your quinoa.
3. Add in your spices and sweetener.
4. Stir everything together and let it sit, keep an eye on it at all times and stir from time to time to avoid sticking.
5. Once you see that your quinoa's almost done (there should be some of the milk still, almost like a rice pudding consistency) add in your chopped apples and combine them into the mixture. Let it all sit for around two minutes or until they tender.
6. Once it's done, pour into a bowl and top with your favorite nuts and seeds. Enjoy!
Apple chai quinoa porridge
This recipe for apple chai quinoa porridge was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

4 Matcha Recipes That'll Make You Love Matcha More - Get Healthy With Valentina!

4 Matcha Recipes That'll Make You Love Matcha More - Get Healthy With Valentina!

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Matcha is my new love interest. I'm sure you've heard the benefits of drinking regular-brewed green tea, but matcha takes it to a whole new level. Matcha has become so popular that recipe creators found other creative ways to use this potent tea outside of the realm of beverages. I've seen matcha pop up as an ingredient in many recipes and I've always been very curious to try it. Being the green tea enthusiast that I am, I got hooked on matcha. #ShowMeTheMay and learn about some of the health benefits of matcha tea:

  • High in Antioxidants
  • Eases anxiety
  • Boosts Memory and Concentration
  • Increases Energy Levels and Endurance
  • Burns Calories
  • Detoxifies the Body

Matcha recipe round up from the PumpUp Blog

Coconut-Lime Matcha Cooler

Coconut lime matcha cooler from the PumpUp Blog

Ingredients

  • 8ounces coconut water
  • 1tsp. matcha
  • ice
  • lime

Directions 

Shake coconut water and matcha together in a martini shaker (or a bottle), pour over ice and add a squirt of lime. Add some lime slices. Enjoy!

Matcha Muffins

Matcha muffin recipe from the PumpUp Blog

Ingredients

  • 2.5 cups old fashioned oats
  • 1 cup plain low fat greek yogurt
  • 1 tbsp matcha powder
  • 2 eggs
  • 1/2 cup honey
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 2 TBSP ground flax seed
  • 1 tsp vanilla
  • 2 ripe bananas

Directions

Preheat oven to 350 degrees. Spray tin with non-stick cooking spray or line 12 muffin tins with silicone or foil liners. Place the oats in the food processor and pulse for about 10 seconds.  Add remaining ingredients to the food processor.  Process until everything is mixed together and oats are smooth. Divide batter among cupcake liners, and bake for 18-20 minutes, or until toothpick comes out clean.

Dairy-Free Matcha Latte

Dairy free matcha latte recipe from the PumpUp Blog

Ingredients

  • 1 teaspoon green tea powder
  • 1/3 cup hot water
  • 1/2 cup simmering milk (I used almond milk)
  • 2 teaspoons Agave syrup or sweetener of your choice
  • 1/4 teaspoon vanilla extract or vanilla powder 

Directions

First mix the vanilla powder and the agave nectar. In a cup, add green tea powder. And add hot water, 2 tablespoons. Whisk carefully until green tea powder is completely dissolved. If you pour the water all at once, there will be green tea powder lumps, which is the least wanted here. Then add the agave and vanilla mix and stir until combined.

Now froth the simmering milk. If you don’t have a frother, you can pour it into a jar: fill your jar with more no more than halfway full so there’s room to make some foam. Shake the jar with the lid on. Take the lid off the jar. And heat the milk. Add milk foam into green tea. Dust with cinnamon and serve. Enjoy! 

Matcha Yogurt

Matcha yogurt recipe from the PumpUp Blog

Ingredients:

  • 1tsp. matcha
  • 1c. Greek yogurt
  • Agave syrup
  • Mixed Berries

Directions

Add matcha to Greek yogurt and mix. Add berries to a cup. Then add the yogurt. Top with more berries and a drizzle of agave. And Enjoy!

With Love,

Valentina

These matcha recipes are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

Cauliflower Steak : The Answer to Your Vegetarian BBQ Dreams

Cauliflower Steak : The Answer to Your Vegetarian BBQ Dreams

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Cauliflower used to be my worst nightmare. But, as I grew older and experimented with different preparation methods, I started to like it little by little.  Now that I'm a vegetarian, I find that cauliflower can be a godsend for its versatility. You can puree it into soup, turn it into rice, slice it into salad, use it as a pizza base, or even serve cauliflower steak. It's thick enough as a base and it roasts very well with simple garnishes: salt, pepper, and olive oil.

Cauliflower Steak

  • 1 small to medium cauliflower
  • Salt and pepper
  • Olive oil
  • 1 red onion
  • 1 tomato
  • 2 cloves of garlic
  • 1 small chilli pepper - optional
  • mayonnaise - optional
 Preparation Instructions
  1. Preheat the oven to 170C/325F.
  2. Carefully peel away the leaves from the cauliflower and cut it in half. Make long slices that should roughly be the width of your thumb. Leave the stalk on and remove any additional leaves that remain.
  3. In a skillet that's safe to put into the oven, heat a bit of olive oil on medium and sauté the cauliflower slices until the edges become a soft brown color (5-7 mins max on each side).
  4. Season each side of the cauliflower with salt and pepper, then put the pan in the oven for 15 mins. Keep an eye on it so that it doesn't burn.
  5. Mince the red onion, tomato, garlic cloves, and chilli pepper (if using) and toss them into a small bowl with olive oil and a bit of salt.
  6. When the cauliflower is ready, plate it with the onion mixture and light mayonnaise (optional) to offset the onion taste.
  7. If you have cauliflower steak left over, turn it into cauliflower rice or chop it into a salad for the next day.

Cauliflower steak recipe | It's the answer to your vegetarian BBQ dreams, seriously.

This cauliflower steak recipe was created by Anna M (eatforyourpeace). Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna’s cauliflower steak recipe in the comments below!

5 ingredient vegan peanut butter cups

5 ingredient vegan peanut butter cups

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What's your favorite kind of chocolate? Finding healthy chocolate alternatives can get pretty difficult. Convenience store chocolate is usually loaded with ingredients that I wouldn't even know how to pronounce! Though some reckon that 70% chocolate bars are better, even those can be filled with nasty chemicals and refined sugar. I've come up with a healthy version of Reese's Peanut Buttercups.  You'll only need 5 ingredients, and you can probably find most of these in your pantry. Ready for some chocolatey goodness?
You can adjust the proportion of these ingredients depending on what you like. You can also replace the nut butter with different fillings: date paste, berry jam or banana ice cream (do this and you won't be sorry)!

Recipe: 5 ingredient vegan peanut butter cups

Ingredients:
  • 2 tablespoons coconut oil
  • 1 1/2 tablespoons cacao powder
  • 1/2 tablespoon nut butter (I used peanut butter)
  • Sweetener of choice (I used honey)
  • Pinch of salt, if desired
Directions:
1. Melt coconut oil in the microwave for 30-40 seconds.
2. Mix together coconut oil, cacao powder and honey, or the sweetener of your choice.
3. Pour half of the mixture in a silicone baking cup (you can use paper liners or any small container)
4. Place the baking cup in the freezer until hardened.
5. Get the baking cup out of the freezer and add in your nut butter of choice.
6. Return to freezer for a couple minutes to help the nut butter set a little bit.
7. Get it out once again, and pour the rest of the cacao mixture.
8. Return to freezer. Once it's completely hardened you can get it out, garnish if you want and and enjoy!
5 ingredient vegan peanut butter cups - Taste's just like Reese's, but it's pretty great for you.
This recipe for 5 ingredient vegan peanut butter cups were created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

Wheat-free chocolate chunk cookies

Wheat-free chocolate chunk cookies

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I'm the kind of person who finds it very hard to say "no" to cookies. Can you blame me? They are without a doubt my biggest weakness. Being the cookie monster that I am, I came up with a much healthier alternative.
I'm pretty surprised that it took me so long  to health-ify the legendary chocolate chip cookie.  I guess I was a little afraid they wouldn't turn out so well. In all honesty, these babies are freaking amazing! They're just as good (if not better) than a regular cookie. So sue me.
Crispy and golden on the outside, soft on the inside, melty chocolate chunks...they're the stuff of dreams. I'm not stopping there: these cookies contain no refined sugar, no wheat, no oil, no eggs and no milk. They're naturally high in protein, and naturally high in everything that is good for you! The best part? You can pretty much eat the dough unbaked, as is.

Wheat-free chocolate chunk cookies

Ingredients
  • 1 can of chickpeas (257g drained)
  • 1/3 cup oat flour
  • 2 tbsp unsweetened applesauce
  • 2 tbsp honey (agave or maple syrup if vegan)
  • 1 tbsp nut butter
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/2 tsp baking powder
  • Dark chocolate chips or chunks (I bought a sugar free dark chocolate bar and cut it into chunks myself).
Directions
  1. Drain and dry the chickpeas with a paper towel.
  2. Mix everything (except for the chocolate) in food processor or blender until a dough is formed. It should look just like a regular cookie dough, but the consistency's a lot lighter.
  3. Transfer the dough to a bowl and fold in your chocolate chips/chunks. You can use as many as you please.
  4. With the help of a spoon, drop some of the dough on a greased/lined cookie sheet, just the way you'd do with regular cookies.
  5. Place the cookies in the oven at 360° for around half an hour, or until edges start to golden. You can bring your oven to broil to make the top of the cookie golden, too.

wheat free gluten free chocolate chunk cookie recipe from the PumpUp Blog

And you're done! You can wait for them to cool, or risk burning your tongue by eating them straight out of the oven. Because that's what I did, and it was worth it.
Wheat free chocolate chunk cookies
This wheat-free chocolate chunk cookie recipe is by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

Vegan protein cookie dough bites

Vegan protein cookie dough bites

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How do I keep my body lean? I make homemade healthier versions of my favorite desserts! These are the BEST tasting cookie dough balls made from all pure, healthy ingredients. Free of refined sugar, gluten, and dairy as well! These are super delicious fresh and only have about 140 calories for 2 balls. All you gotta do it throw the ingredients in a food processor and form into balls! Seriously though...once you try these you'll never want anything else! You could even warm them up for more deliciousness. These are snicker doodle flavored but you can always play around with different ingredients.

Vegan protein cookie dough bites

Ingredients:

raw vegan gluten free cookie dough bites

Instructions:
  1. Melt coconut butter in microwave.
  2. Blend all ingredients in a high powered food processor until blended well.
  3. Slowly add in 1 TBSP of water at a time, until forming a more dough-like consistency. (I ended up using 2 TBSP)
  4. Form individual golf ball-sized dough balls and place on a plate or tray.
  5. Eat at room temperature or let chill in fridge.
  6. ENJOY!

Liked these raw vegan cookie dough bites? This is part of a series of recipes from PumpUp member @fit_caroline. Follow her blog, the G-free RD, here.

 

4 green spirulina recipes that will blow your mind - Get healthy with Valentina!

4 green spirulina recipes that will blow your mind - Get healthy with Valentina!

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It's spring! Finally, the sunshine gleams so beautifully bright and it warms my hearts. Blossoming flowers, to me, signify that it's a time for new beginnings. It's time to spring into action.  As the wind blows the winter away, we too can blow all of our regrets away and prepare ourselves to really reach our goals before summer. In light of new beginnings, I thought it would be nice to try new healthy ingredients in my recipes. I was so inspired by all the green trees and plants surrounding me that I thought it would be nice to eat green food for a change. The special ingredient in these four recipes is Spirulina. Over the past few weeks, I read that Spirulina is used to treat a range of metabolism and heart health issues, including weight loss, diabetes and high cholesterol. Enjoy these spirulina recipes and let me know how you get creative with your food!

After-Eight Nice Cream - A healthy ice cream recipe that tastes just like after eight chocolate. Made with bananas, spirulina powder, and more. Find the recipe on the Pump Blog!

After-eight 'nice' cream | Healthy ice cream

Ingredients

  • 2 ripe, frozen bananas
  • 1/2 tsp Organic Burst Chlorella Powder
  • 1 tsp Spirulina powder
  • 2-3 drops peppermint extract
  • Raw dark chocolate or cacao nibs for garnish

Directions

At least 5 hours prior to making the ice cream (preferably overnight), peel and chop your bananas into small pieces, place them in a zip lock bag and store in your freezer until you’re ready to make the ice cream. Remove the bananas from the freezer, place them in your food processor and blend.

Scrape down the sides a few times until everything is incorporated. Be patient with this, as it takes a while for the bananas to become a smooth, ice cream-like consistency. Feel free to add milk if you need. Once the bananas have smoothed out slightly, add the chlorella powder, spirulina powder and peppermint extract, then process again until the ice cream has become green. Scoop into a bowl and top with raw dark chocolate or cacao nibs, and enjoy!

Creamy green hummus recipe made with spirulina powder . Use a blender for best results. Find the recipe on the PumpUp Blog courtesy of Valentina M.

Green hummus

Ingredients

  •  3 garlic cloves, minced, more if you like
  • 1⁄4 cup plain low-fat yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon olive oil
  • 1⁄4 teaspoon salt
  • 1⁄4 teaspoon paprika
  • 1⁄8 teaspoon pepper
  • 1 (19 ounce) can chickpeas, drained and rinsed
  • 1 tablespoon fresh parsley, chopped
  • 1 teaspoon spirulina powder

Directions Combine everything (except the spirulina powder) in blender or food processor and process until smooth. The blender gave me the best result for this.  Add a bit more yogurt if you prefer a less viscous consistency. Chill and then sprinkle with the spirulina on the top and enjoy!

Make a different kind of pesto: spirulina pesto. Find the recipe on the PumpUp Blog!

Spriulina-Pesto

Ingredients

  • 3 c fresh basil
  • ¾ c whole raw almonds
  • 1 Tbsp spirulina powder
  • 1 clove garlic, roughly chopped
  • ½ c extra virgin olive oil
  • 1 Tbsp fresh lemon juice

Directions Pulse basil, almonds, spirulina, garlic, and ½ tsp sea salt in food processor to combine. Add oil gradually, processing until mixture is finely chopped, about 1 minute. Pulse in lemon juice. Serve and enjoy!

A popcorn packed with green superfood: it's possible. Find this green superfood popcorn recipe on the PumpUp Blog

Super green popcorn

Ingredients

  • 2 tablespoons olive oil
  • ¼ cup nutritional yeast
  • 1 tablespoon spirulina
  • 1 teaspoon garlic powder
  • 1/2 tsp turmeric
  • 1/2 tsp onion powder
  • 1/2 tsp curry powder
  • 1/2 tsp basil
  • Dash cayenne
  • Himalayan sea salt, to taste
  • ½ cup organic corn kernels
  • Coconut oil

Directions In a bowl, combine the olive, nutritional yeast, spirulina, garlic powder, turmeric, onion powder, curry powder, basil, cayenne, and some salt. Mix well and set aside. Pour coconut oil into a large, deep pot. The oil should cover the bottom of the pot. Drop 3 kernels into the pot, cover, and turn the heat to medium-high. Once the kernels have popped, add the rest of the kernels and remove from heat to shake and coat all kernels in the coconut oil.Return the pot to the stove, over medium-high heat. Once the kernels begin to pop, shake the pot vigorously with the lid ajar until the pops start to slow (a couple of minutes). Turn off the heat and pour the spirulina mixture over the popcorn. Mix well until the popcorn is evenly coated. Taste and add more salt as needed. And Enjoy!

With Love, Valentina

4 healthy recipes using spirulina powder : After eight nice cream (healthy banana ice cream), green hummus, spirulina pesto, and green superfood popcorn. Find all of these green recipes on the PumpUp Blog

These green spirulina recipes are part of a series of monthly posts by Valentina M. Follow her on Instagram@thehealthymexican9 and on PumpUp @thehealthymexican.

Savour this un-'beet'able gluten free apple and beet salad

Savour this un-'beet'able gluten free apple and beet salad

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I can’t believe spring is finally here, and here to stay! I’ve been waiting a long time for this, mostly because it means that my birthday is just around the corner (I'm smirking right now). Anyways! This month’s recipe is a pretty colorful one, which is bound to get you excited about everything! Not only is it flashy, but it adds a punch to your lunches or dinners! You can say it’s a pretty ‘upbeet’ recipe! Haha! Did you get that pun?! Yes, well if you did, you’ve guessed it, I’m using beets (beetroot) as a main vegetable in this recipe! Yeah, you know that gnarly thing that you’re not sure what to do with it, other than dye everything you own, accidentally of course, hot fuchsia. Other than making your obvious borscht (Ukrainian soup that is beet based), I thought of giving you a recipe that showcases this amazingly delicious and somewhat versatile root veg!

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Sorry, now that I have this out of my system (AREN'T THEY CUTE), I can actually start the recipe!

Ingredients | Gluten Free Apple Beet Salad

  • 2 cups of diced boiled beets (traditional red ones are excellent, but feel free to gran the heirloom ones, they come in yellow!)
  • 2-3 sticks of celery, finely minced
  • green apple, finely chopped (you can take the peel off, but I like keeping it for a punch of colour)
  • 1 cup of cooked quinoa
  • 3 tbsp. of balsamic vinegar (regular, or white)
  • 3 tbsp. olive oil
  • 1 tbsp. lemon juice
  • 2-3 green onions, finely sliced
  • crumbled feta or goat’s cheese

Beet apple gluten free salad

Before you do anything else, other than turn some music on to dance to while you’re making this, you’re going to want to prep your beets. Usually, beets are sold in bags, much like potatoes, and they need some scrubbing before you use them as well. With a vegetable brush, or a clean (unused) toothbrush that you can use for other vegetables, gently scrub the beets in water. This will dislodge any dirt or unwanted things off the beets before you boil them.

Next, place your beets in a large pot of water (enough water to cover them), and boil them until a fork goes through easily. You will possibly need to add water to the pot while they are boiling, and if the smell bothers you, you can always change up the water throughout. It took me about 1h to boil 6 medium beets.

Now, once they are ready, you want to plunge them in/rinse them in very cold water. This will stop them from cooking more (basically, blanch them). Be careful not to damage the skin. Once they are cool enough to handle, grab a paper towel, or clean dishcloth, and gently rub them. The skin will pretty much slide off on it’s own! No need for peeling.

Gluten free apple beet salad by Zoe Desborough for the PumpUp Blog

There you go, fool-proof way of boiling beets for any other of your needs. You can always bake them  (wrap them in foil and plop them in the oven), but that will alter their taste slightly.

Now chop them up in bite size pieces.

To make the salad, in a big serving dish, mix in your 2 cups of chopped beets, 1 cup of cooked quinoa (follow the package for cooking instructions, but I usually go with a 1 cup quinoa and 1 ¾ cup water ratio… same for my brown rice). Add in your chopped celery, apples, and feta/goat cheese. Follow with your green onions and vinaigrette ingredients (balsamic vinegar, olive oil and lemon juice). Season with some salt and pepper to taste and there you have it!

This vegan apple beet salad is excellent as a side, or as a main itself, and will definitely make your taste buds dance with joy.

I will be attempting to make a purple hummus (beet based of course) in the next few weeks on my personal blog, so keep an eye out!

This vegan apple beet salad recipe is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp ( @zoedesborough) and on her blog

3 Ingredient Gluten Free Breakfast Biscuits

3 Ingredient Gluten Free Breakfast Biscuits

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A few weeks ago I was really craving something sweet. I knew that I could quell my craving with some fruit. Though I managed to transcend my craving that night, I wanted to make sure that I wouldn't be tempted to reach for something sweet in the morning. I was inspired to bake 3 Ingredient Gluten Free Breakfast Biscuits: a simple and quick recipe so that I could wake up and satisfy my cravings with a healthy breakfast made of wholesome ingredients. Gluten Free Breakfast Biscuits

  • 2 cups of self rising flour (I used whole grain self rising flour)
  • ¼ cup coconut oil (solid)
  • ¾ cup coconut milk or milk of your choice. Coconut milk from the can works as well.

Instructions

  1. Preheat the oven to 180C/350F
  2. Add self-rising flour in a mixing bowl then add the coconut oil. With a fork, mix everything together until it resembles crumbs. Add the coconut milk and mix until it is fully combined as a dough.
  3. Put the dough on a cutting board sprinkled with flour. Roll it out flat till it's 1/2 inch thick, then use a tall glass or a biscuit cut the dough into circles
  4. Place biscuits on a baking sheet and pop them in the oven for 10 mins or until golden on top.

You can eat them right away or save them for breakfast and serve them with  peanut butter and fruits. They are not too sweet: you can eat them with coffee or you drizzle some honey and nuts on top of them.

Hope you like it!

These gluten free breakfast biscuits were created by Anna M (eatforyourpeace). Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna’s 3 ingredient gluten free breakfast biscuits in the comments below!

3- ingredient gluten free breakfast biscuits made with 2 cups of a gluten free self-rising flour mix, 1/4 cup solid coconut oil, and 3/4 of the milk of your choice