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EAT WELL

Your food choices affect your health. Your health affects your workout. Your workout affects how you feel. How you feel is important for a healthy life and overall well-being.

Food is fuel for your body. It powers your physical body and your brain! It can help boost your immune system and fight infection.

Join our staff and instructors and let’s eat well!

Healthy Recipes

Have you ever wondered what our staff and instructors eat to stay healthy and fuel their bodies? Well, we asked them to share their favorite healthy recipes and we want to share them with you! Each week we will feature a new recipe. All recipes will remain on the page so scroll down to find more!

We hope you find some new favorite foods and eat well!

Smart Spinach Salad – Arletta Howard-Logan, Ballet Instructor

 

“This recipe is delicious and so good for you!” – Arletta Howard-Logan, Ballet Instructor

Ingredients:

  • 6 oz. fresh spinach (1 bag baby spinach)
  • 1 C thickly sliced strawberries
  • 1 C blueberries, rinsed, stems removed
  • 1 small red onion thinly sliced (I don’t like red onion that much so I use 1/2 a sweet yellow onion)
  • 1/2 C chopped pecans
  • I always add feta cheese because I LOVE feta cheese!

Non-fat Dressing Ingredients:

  • 2 Tb balsamic vinegar (I use 1 Tb raspberry balsamic vinegar and 1 Tb strawberry balsamic vinegar)
  • 2 Tb rice vinegar
  • 1 Tb plus 1 tsp honey
  • 1 tsp curry powder (If you like a little more heat, make this tsp rounded or even heaping)
  • 2 tsp Dijon mustard
  • Salt and pepper to taste  (I have never needed to add salt or pepper as I like to round up my curry powder)

Directions:

  • Wash and add all the salad ingredients together in order.
  • Whisk all the dressing ingredients together.
  • When ready to serve, toss salad with some (maybe half or less) dressing. Leave dressing out for those who wish for more.

More recipes from our instructors and staff:

Roasted Radishes - Pei-San Brown, Hula Instructor & Community Education Director

Roasted Radishes – Pei-San Brown, Hula Instructor & Community Education Director

I remember trying these at a dinner party and I’ve been obsessed with them ever since. Radishes are a super-healthy food so they taste good and are good for you!” – Pei-San Brown, Hula Instructor & Community Education Director

Ingredients:

  • 8 oz radishes (I purchase mine trimmed and pre-packaged from Trader Joe’s)
  • 1 tablespoon organic extra virgin olive oil
  • Sea salt and freshly-ground pepper to taste

Directions:

  • Set your oven at 400°F (I used my toaster oven, which heats up almost instantaneously).
  • Wash the radishes and cut them into equal-sized pieces.
  •  Add them to a baking dish and toss them with the EVOO, salt, and pepper.
  •  Roast them for 15 minutes and check to see if they are tender but still crisp (not soggy).

Chocolate Coconut Cream Pudding - Boo Wong, Pilates Instructor

Chocolate Coconut Cream Pudding – Boo Wong, Pilates Instructor

“This is one of my favorite healthy desserts! I love this recipe for a lot of reasons, but I love it most because this recipe calls for full-fat coconut cream. Good fats like coconut or avocado signal to the brain that we’re finished eating and full, which is really helpful when craving desserts. I started making this recipe because I had such a sweet tooth and this helped me curb that feeling in a healthy way! It’s also a recipe that is really easy to make fit your tastes by adding extras!” – Boo Wong, Certified Pilates Instructor

 

Ingredients:

  • 5 Oz can of full fat coconut cream
  • 2 Tbs. unsweetened Cocoa Powder
  • 1 tsp. (Or more to taste) natural sweetener or sweetener alternative like agave nectar, maple syrup, honey etc.

Optional:

  • Mix-ins!
  • Fresh fruit
  • Nuts
  • Seeds
  • Mini chocolate chips
  • Cacao nibs
  • For my example I used a sprig of mint, 6 pitted dark cherries, and a mix of almonds and hazelnuts.

Equipment:

  • Medium glass bowl
  • Electric hand mixer (chill beaters in freezer for 30 min before assembling)

Directions:

  • Chill the can of coconut cream for one hour at minimum.
  • When you’re ready to assemble, remove your chilled beaters from the freezer and attach to the electric mixer.
  • Turn the can of coconut cream gently upside down and open can from what was the bottom. Carefully pour the liquid coconut water out into a separate bowl or container (reserve for smoothies or other recipes like curry) and scoop out the coconut cream solids into your bowl.
  • Using your electric hand mixer, beat on medium high for 5-10 minutes. Once you see peaks form keep beating for another minute or two until the coconut cream has the consistency of pudding.
  • Add in cocoa and sweetener and beat again.
  • Taste to ensure you like the level of sweetness then serve with your favorite mix-ins!
  • To make a vanilla version omit cocoa powder and use 1 tsp of vanilla extract and/or the seed from one vanilla bean pod.

Homemade Granola Recipe - April Nygaard, Pilates Instructor

Homemade Granola – April Nygaard, Pilates and Barre Instructor

“I started making my own granola quite a long time ago because I always had a really hard time finding granola in the grocery store that didn’t have a lot of added sugar or had ingredients in it that I didn’t recognize. When you make your own granola you know what ingredients are in it and it’s so much more affordable! I think this granola is delicious and it keeps me full! It’s the perfect snack.” April Nygaard, Certified Pilates and Barre Instructor

 

Dry Ingredients:

  • 3 cups of oats
  • 1/2 cup Sunflower seeds, raw
  • 1/2 cup Pumpkin seeds, raw
  • Optional to use other seeds or nuts like flax seeds, hemp seeds, almonds, etc.
  • 1/2 tsp ground ginger
  • 2 1/2 tsp Cinnamon
  • 3/4 tsp Nutmeg
  • 1/4 tsp Pink Himalayan salt

Wet Ingredients

  • 1/2 cup Applesauce, organic
  • 1/2 cup Maple Syrup (pure)
  • 2 tbs Coconut Oil
  • 1 tsp Vanilla

Instructions:

  • Preheat oven to 375
  • Line a large baking sheet with parchment paper
  • Mix together all dry ingredients in a large bowl
  • In a small saucepan, mix all wet ingredients and cook on low heat just until they melt together. Do not let it boil!
  • Pour wet ingredients over dry and stir together well so all dry ingredients are coated and combined
  • Spread mix on a cookie sheet in a thin layer and bake for 15-20 mins. Check often and stir around so it cooks evenly

Buddha Bowl Recipe - Jen Hart, Ballet Instructor

Buddha Bowl Recipe – Jen Hart, Ballet Instructor

“The great thing about this bowl, or most Buddha bowls, is that it’s flexible. You make it your way and with the vegetables and grains you prefer. What I like about the bowl below is that you get lots of color, different textures and temperatures, and it’s densely packed with vitamins, healthy fats, and fiber.” Jen Hart, Ballet Instructor

 

Ingredients:

  • Greens – Any greens will work: romaine, spring greens, arugula, kale
  • Chopped red cabbage
  • Grains of choice – I like mixing it up but I often use brown rice, and in the last 5 minutes of cooking the rice I throw in some frozen edamame or mixed veggies. The veggies will cook in those last few minutes and I haven’t needed to add extra water to my cooking.
  • Steamed broccoli or cauliflower
  • 1/3 of an avocado
  • Cucumber slices
  • Soy sauce for the grains and steamed veggies

 

Dressing:

  • ⅓ cup extra-virgin olive oil
  • ⅓ cup rice vinegar
  • 2 large carrots, peeled and roughly chopped (about ⅔ cup)
  • 2 tablespoons peeled and roughly chopped fresh ginger
  • 2 tablespoons lime juice
  • 1 tablespoon plus 1 teaspoon honey
  • 1 ½ teaspoons toasted sesame oil
  • ¼ teaspoon salt, more to taste

Directions: 

I arrange to bowl to look pretty with greens on the bottom, with cabbage and avocado on top, grains and steamed veggies next to each other with the soy sauce on them, cucumbers along the side, and the dressing on top.

Smoothie Recipe - Vicki Parsons, Director, Butler Center for Dance & Fitness

Vicki’s Favorite Smoothie – Vicki Parsons, Butler Center for Dance & Fitness Director

“I’m a huge fan of blueberries and put them in just about everything. This is my favorite afternoon smoothie boost recipe. It also makes a great dessert smoothie. It’s super healthy and a pretty color!”

 

Ingredients*:

  • ½ cup fresh cooked beets (I make about 3 cups and freeze ½ cup servings in individual Ziploc bags for the next recipe)
  • ½ cup fresh blueberries
  • 3 or 4 fresh strawberries
  • ¼ cup fresh squeezed orange juice
  • 1 individual 5 oz container or about ½ cup of vanilla flavored Greek Yoghurt (frozen ahead of time – I buy individual greek yoghurt cups and store in freezer for use)

*I use fresh ingredients but you can also buy frozen. Beets and blueberries are both super-food powerhouses

Instructions:

  1. Cook and peel 3 to 4 beets. Chop and use ½ cup for recipe and freeze the rest.
  2. Add beets, blueberries, strawberries and orange juice to a blender. Blend on high until smooth. Scrape down the sides once or twice to make sure everything is blended.
  3. Squeeze fresh orange juice or use a natural orange juice and add to the mixture.
  4. Add frozen Greek yoghurt. If you don’t have frozen it’s still yummy
  5. Blend until yoghurt is broken down and well blended into the mixture
  6. Enjoy!
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