skip to Main Content

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!

Roasted Pumpkin Seeds – Vicki Parsons, Director & Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness

 

“There are so many traditions and simple pleasures that are associated with fall. And pumpkins are a must! Besides carving and making pies, roasting pumpkin seeds can provide a fun activity and a healthy snack. We enjoyed doing this activity together and reminiscing about Halloweens past. And we certainly shared a lot of good laughs!”Vicki Parsons, Director & Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness

Stephanie’s Sweet & Spicy Pumpkin Seed Recipe

Adapted from www.southyourmouth.com

Ingredients:

  • 1 cup fresh pumpkin seeds
  • 1 1/2 tablespoons butter, melted
  • 1 1/2 tablespoons coconut sugar
  • 3/4 teaspoon salt
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin
  • Cinnamon to taste

Directions:

  • Remove the top of the pumpkin and scrape off all of the pumpkin meat and seeds from the inside of the pumpkin.
  • Separate the seeds from the meat and place into a colander for rinsing
  • Clean the pumpkin seeds as best you can under water, removing any strings or pumpkin bits.
  • Add seeds and all other ingredients to a bowl and toss to coat.
  • Spray a cookie sheet or one extra-large baking pan with your choice of cooking spray.
  • Spread pumpkin seeds evenly in a single layer on the pan and roast at 250 degrees for 40 minutes (check on them after about 30 minutes to make sure they don’t burn).
  • Remove from oven and cool to room temperature before serving. Store in an airtight container.

Vicki’s Spicy Ranch Pumpkin Seed Recipe:

To make ranch pumpkin seeds, for each half cup of raw pumpkin seeds, you’ll need:

  • 1 teaspoon olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon parsley
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dill
  • 1/8 teaspoon dry mustard
  • 1/8 teaspoon celery seed
  • 1/8 teaspoon paprika
  • 1/8 teaspoon black pepper

Mix all together and roast as above!

More recipes from our instructors and staff:

Harvest Pot Pie - Cassidy Schulze, Development Administrator

Harvest Pot Pie – Cassidy Schulze, Development Administrator

“I call it “harvest” pot pie because you are harvesting your ingredients from what is already in your kitchen!”Cassidy Schulze, Development Administrator

Ingredients:

  • Cooked chicken (I like to make this with the leftover chicken from a previous dinner!)
  • Half and half
  • Refrigerated pie dough
  • 1 yellow onion
  • 3 cloves of garlic
  • Whatever fresh or frozen veggies you have! In the video, I use a frozen bag of mixed veggies, and seasoned potato wedges
  • Whatever spices sound good! I usually go based on the herbs and spices we used in the previous chicken dinner to keep with the flavor profile. Rosemary, thyme, salt, and pepper are always good basics
  • Vegetable broth broth
  • A sprinkle of flour
  • half a tablespoon of bouillon (optional)

Instructions:

  • Preheat the oven to 350 and pull out the refrigerated pie crust, so it can get nice and soft.
  • Chop up the yellow onion and garlic cloves and add to an oven-safe pot with a bit of olive oil
  • As the mixture is browning, add bouillon and stir
  • Once the onions and garlic are nice and soft, slowly alternate adding a handful of flour and a splash of veggie broth and stirring, until there’s a nice, thick layer of sauce at the bottom of the pan. Add a splash of half and half.
  • As that’s simmering, cut up your chicken (make sure it’s already cooked)
  • Once the sauce is nice and thick, add your frozen veggies – whatever’s in your freezer!
  • Let the veggies thaw out a bit before adding and stirring in the chicken.
  • Roll the pie crust over the top of the filling, not the pot itself. Then, take a fork and crimp the edges around the filling.
  • Bake covered for 15 minutes, then uncovered for 15 minutes. Then turn the oven up to 400 and bake uncovered for another 15 minutes.
  • Serve!

Prosciutto Parmesan Pizza with Wild Arugula & Lemon Vinaigrette on Sprouted Grain Crust – Pei-San Brown, Hula Instructor & Community Education Director

Prosciutto Parmesan Pizza with Wild Arugula & Lemon Vinaigrette on Sprouted Grain Crust – Pei-San Brown, Hula Instructor & Community Education Director

 

“This easy-to-make pizza is a great option for a weekday or school day dinner!”Pei-San Brown, Hula Instructor & Community Education Director

Ingredients:

  • Trader Joe’s Sprouted Whole Grain Pizza Crust (2 pieces for $4)
  • Parmesan Cheese, grated
  • Trader Joe’s Prosciutto ($4)
  • Trader Joe’s Wild Arugula
  • 3 Tablespoons lemon juice
  • Drizzle organic honey (to taste)
  • Organic sea salt and freshly ground pepper to taste
  • 6 Tablespoons Arbequina Extra Virgin Olive Oil

Instructions:

  • Preheat the oven to 400 degrees Fahrenheit
  • Grate Parmesan cheese over the crust (to taste)
  • Place prosciutto in a single layer over the cheese
  • Bake pizza for 10 minutes
  • Meanwhile, mix vinaigrette (lemon juice, honey, salt, pepper, EVOO)
  • Toss the wild arugula with the lemon vinaigrette
  • When the pizza is done, remove it from the oven and place the wild arugula salad on top

Megan’s Mom’s Turkey & Black Bean Chili – Megan Richard, Pilates & Ballet Instructor

Megan’s Mom’s Turkey & Black Bean Chili – Megan Richard, Pilates & Ballet Instructor

“This is my mom’s turkey chili recipe – she actually just made some this week! A great fall recipe. You could make this all vegetarian as well. Just leave out the turkey and substitute.  I’ve been doing more plant-based options at home lately, and I use the Dr. Praeger’s brand plant based ground from HEB to substitute for meat in a lot of things – It could be an option for those who don’t eat meat!” – Megan Richard, Pilates & Ballet Instructor

The Top 10 Healthy Reasons to Eat Chili

Ingredients:

  • 1 lb ground turkey
  • 1 finely chopped green pepper
  • 1 finely chopped large onion
  • 2-4 garlic cloves, chopped fine, or garlic granules
  • 5-6 teaspoons chili powder
  • 3-4 teaspoons cumin
  • 2 shredded zucchini
  • 2-3 carrots, shredded
  • 1 box baby bella mushrooms shredded
  • 1 small can tomato paste
  • 1 can Rotel tomatoes, pick your heat level
  • 2 cans black beans, rinsed
  • 1 can refried beans
  • 1 box chicken broth

Instructions:

  • Cook the turkey meat, onions, bell peppers, garlic, chili powder and cumin over medium heat until the meat is browned.
  • Shred remaining vegetables in a food processor and add to the pot. (kids who don’t like vegetables won’t ever know they are in there!) If you love vegetables, just chop them up and throw them in!
  • Let everything cook together for about 5 minutes, then add the rest of the ingredients.
  • Reduce heat to low and let it cook for 30 minutes to an hour, the longer the better! Stir occasionally to prevent burning on the bottom.
  • Serve with grated cheese, sour cream (or better yet, substitute plain greek yogurt). You can also add chopped green onions or chopped avocado.

This is a very relaxed recipe, leave out what you don’t like, and add what you love!

Instant Pot Spicy Chicken Avocado Lime Soup - Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness

Instant Pot Spicy Chicken Avocado Lime Soup – Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness

 

“This soup is one of my go-to favorites as the weather starts to cool down. Cooler weather always makes me crave a nice warm soup, and there’s nothing warmer than a flavorful option with a spicy kick to it! I love that this particular soup isn’t too heavy or hearty, and it leaves me feeling well-fed and nourished but it is also refreshing because of the lime. The addition of the jalapeño to spice up the flavor is a nice change! What I love most about this recipe is that you can throw everything into your Instant Pot for easy cooking and clean up. It’s a great option for those with limited time or those who just don’t really like to spend a ton of time in the kitchen (like me)!” – Stephanie Albrecht, Associate Director, Butler Center for Dance & Fitness

 

Recipe is for 6 servings (easily stored and reheated).

Ingredients:

  • 1 lb chicken breast
  • 1 onion, chopped
  • 3 jalapeños, diced
  • 2 tbsp olive oil
  • 4 garlic cloves, crushed
  • 14 oz can diced tomatoes with chiles
  • 6 cups chicken broth
  • 1 lime, juiced
  • 1 tsp cumin
  • 1/2 bunch cilantro, chopped (optional)
  • 1 avocado sliced
  • 1 lime, sliced for garnish *can add more lime to taste

Instructions:

  • Turn on Instant Pot sauté setting.
  • Sauté celery, onions, jalapeño, and garlic in the olive oil. Cook until tender.
  • Add chicken, canned tomatoes, chicken broth, and cumin.
  • Cover and lock the lid. Cook on manual High pressure for 10 minutes. Natural release 15 minutes and quick release after.
  • Remove the chicken breasts from the soup and shred the chicken with a fork.
  • Return the shredded chicken to the Instant Pot. Add lime juice and stir. Add in fresh chopped cilantro.
  • Serve soup with slices of avocado. Add more lime juice to taste if desired.

*Notes:  If you want to make this soup a little heartier, you can add rice cooked separately to the bowl later. Extra lime juice and fresh jalapeño may be added for a more intense flavor.

Quick & Healthy Leftovers Stir Fry with Brown Rice - Pei-San Brown, Hula Instructor & Community Education Director

Quick & Healthy Leftovers Stir Fry with Brown Rice – Pei-San Brown, Hula Instructor & Community Education Director

A great recipe to put together for a quick and healthy meal after a busy day. You can vary this recipe with whatever leftover ingredients you may have on hand.” – Pei-San Brown, Hula Instructor & Community Education Director

Ingredients:

  • 1 red Onion (softened in olive oil)
  • Dried Shiitake mushrooms, rehydrated and sliced. If you have any fresh mushrooms use them!
  • 1 can Pink Salmon. If you have leftover salmon from a meal earlier in the week use that!
  • Tofu
  • 1 cup Frozen Corn
  • 1 Cup Frozen Peas
  • 2 cups arugula. Fresh spinach can work too!
  • Chopped green onion
  • Lime (optional)
  • Sriracha sauce (optional)
  • Brown Rice

Directions:

  • Stir fry all ingredients together except arugula
  • Add arugula at the end and serve over brown rice
  • Add chopped green onion and squeeze lime over the stir fry
  • Add a sauce if you desire

Sesame Scallion Chicken Salad - Boo Wong, Pilates Instructor

Sesame Scallion Chicken Salad – Boo Wong, Pilates Instructor

 

“I love this recipe because it’s like eating a spring roll in a salad form. I enjoy salad, but it has to be fun to eat, otherwise I feel like I’m just chewing FOREVER. All of the herby and savory flavors with the different textures definitely fit the bill with this salad. It’s a delightful mainstay in our weekday recipe file.” – Boo Wong, Pilates Instructor

 

Adapted from Bon Appétit

Ingredients:

  • 2 chicken breasts or any protein of your liking (1-1.5 lb. total)
  • Kosher salt & black pepper to taste
  • 3 scallions, thinly sliced on a deep diagonal
  • 3 small cucumbers or 1 large julienned or cut into “matchsticks”
  • ½ cup toasted sesame seeds, reserve 1 Tbsp. for garnish
  • 2 Tbsp. lime juice
  • 2 Tbsp. tahini
  • 1 Tbsp. soy sauce
  • 1 tsp. honey
  • ¼ tsp. crushed red pepper flakes
  • Any greens you would like, 1 whole box if using boxed greens
  • Big handful cilantro leaves roughly chopped
  • ½ lime for serving
  • Optional: julienned or matchstick carrots, radish, or purple cabbage

Directions:

  1. If using protein cook to your liking. Set aside.
  2. Place a non-stick pan over medium low heat. Place sesame seeds in the pan and swish occasionally. You want the sesame seeds to toast not burn, so keep an eye on it. Note: when toasting seeds, they can go from a deep toast to burnt really quickly so once you start to see color stay close. Once toasted, set aside 1 Tbsp. for garnish and place the rest in a mortar and use the pestle to break the seeds up leaving some intact. Alternately, you can place them in a baggie and crush with a rolling pin, or pulse a few times in a blender.
  3. In a bowl place the semi-crushed and toasted sesame seeds, lime juice, tahini, soy sauce, honey, and crushed red pepper flakes. Mash or mix to create a paste, then add ¼ cup water and whisk to combine. Add salt and pepper to taste.
  4. Add lettuce, cilantro, scallions, and cucumber to a large salad bowl. Add protein if using, and ¼ of the dressing. Toss to combine. Add more dressing if desired. Top with reserved sesame seeds, and serve with a lime wedge. Enjoy!

Summer Pasta & Fruit Salad - Jen Hart, Ballet Instructor

Summer Pasta & Fruit Salad – Jen Hart, Ballet Instructor

During the summer months, the idea of turning on the stove doesn’t appeal to me and I prefer to eat fresh summer veggies and fruits while they are in season. I usually eat lots of salads filled with tomatoes off the vine, crunchy carrots, broccoli, and red cabbage, among other nutrient packed foods. However, I came across a salad packed with summer fruits. I was very skeptical but decided to step outside my comfort zone. I was delighted by the combination of fruit, fennel, arugula, and shallot. The most surprising aspect of this recipe is the dressing, which is not made with oil, but tastes so rich and tangy. Enjoy!” – Jen Hart, Ballet Instructor

 

Serves 2

Ingredients:

  • 2 cups Dry Bowtie pasta
  • 1 Peach (Pitted and sliced)
  • 1 cup Cherries pitted
  • 3 cups Arugula
  • 1/2. cup Fennel
  • 1/2 small shallot
  • Sea Salt (sprinkled according to taste)

Dressing (can serve more than two if you like your dressing light):

  • 1/2 cup Chickpeas (no salt, drained and rinsed)
  • 1 tsp lemon zest
  • 2 T lemon Juice
  • 2 T maple syrup
  • 1 tsp dijon Mustard
  • Water added as needed

Directions:

Cook pasta according to box directions, drain and rinse with cold water and set aside.

For dressing combine all ingredients in a small food processor or blender – slowly add a little water (most likely a tablespoon or two) to create a vinaigrette consistency. Arrange salad ingredients in bowl, including pasta and mix with dressing. Sprinkle with sea salt to taste.

Gluten-Free Oatmeal Blueberry Lemon Protein Cookies - Vicki Parsons, Director, Butler Center for Dance & Fitness

Gluten-Free Oatmeal Blueberry Lemon Protein Cookies – Vicki Parsons, Director, Butler Center for Dance & Fitness

 

“I’ve mentioned before how much I love blueberries…not to mention they are a super-food. But combine them with Greek yogurt and protein powder and you will have a new go-to snack that packs the protein and is also gluten-free.” – Vicki Parsons, Director, Butler Center for Dance & Fitness

Recipe Makes 18 cookies

Ingredients

  • 1 cup dry oats (or oat flour if you don’t have oats)
  • 1 cup blanched almond flour
  • Vanilla protein powder 20g – 60 g and use 1 – 2 scoops
  • 1 cup vanilla Greek yogurt
  • 1/2 cup honey
  • Zest from 1 lemon
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 cup fresh blueberries

Directions

  1. Preheat oven to 350°F. Coat a large baking sheet with cooking spray.
  2. Place the oats in a food processor and process until mostly ground. (Here is where you can substitute oat flour if you prefer. I only grind about have the oats. Use half and half)
  3. Add all the rest of the ingredients! ALL! The almond flour, protein powder, honey, yogurt, lemon zest, vanilla, baking powder, baking soda, and salt.
  4. Process just until the ingredients are evenly mixed into a batter.
  5. Add in the blueberries, and pulse just for 10 seconds. (I sometimes fold in the blueberries by hand)
  6. Spoon the batter onto the baking sheet leaving space between each.
  7. Bake for 10 to 12 minutes, until the bottoms of the cookies are lightly browned.
  8. Allow the cookies to slightly cool before moving them to a cooling rack or plate.
  9. Store in the refrigerator in a closed container plastic container with lid.
  10. EAT as you desire!

Spicy Rice & Vegetables - Jenny Alperin, Dance & Fitness Instructor

Spicy Rice & Vegetables – Jenny Alperin, Dance & Fitness Instructor

“This is a pretty simple recipe but I enjoy it so much that I make it often!” – Jenny Alperin, Dance & Fitness Instructor

Ingredients:

  • Brown Rice – cooked according to package
  • 1 medium potato diced
  • 1 large jalapeño slices
  • 1 red onion diced
  • 4 cloves garlic chopped
  • 1 cup chopped carrots
  • 1 cup chopped red bell pepper
  • 1/2 can cannellini beans
  • 1 tbsp salt
  • .5 tsp cinnamon
  • 1.5 tsp pepper
  • 1 tsp red pepper flakes
  • 1.5 tsp garlic powder
  • Tamari or Hot sauce

Directions:

  • Sauté the veggies. Potatoes first then add onion, garlic, jalapeño. Finally add carrots and bell pepper, beans (I like carrots still crunchy). Once fully cooked, add spices.
  • To serve, pour double amount of veggies over rice and add tamari or hot sauce to taste. Optional: add micro greens for extra nutrients!

Smart Spinach Salad - Arletta Howard-Logan, Ballet Instructor

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.

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!
Back To Top