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Fuerte Fitness

Health Blog

PCC Broccoli Waldorf

7/31/2023

 
INGREDIENTS
  • 1 1/2 pounds raw broccoli, trimmed, with crowns cut into florets (see note)
  • 1/4 red onion, thinly sliced into half-moons
  • 1/2 cup Thompson raisins
  • 1/2 cup sunflower seeds
  • 1 cup cherry tomatoes
  • 1 cup reduced-fat Vegenaise (I used half cup)
  • 2 tablespoons sugar (optional)
  • 2 tablespoons red wine vinegar (optional)


DIRECTIONS
In a large bowl, combine broccoli florets, onions, raisins, sunflower seeds and cherry tomatoes.
Mix together Vegenaise, sugar and red wine vinegar until dressing is combined. Toss with remaining ingredients.
Special notes:
The weight given is for trimmed florets.

​https://www.pccmarkets.com/recipe/pcc-broccoli-waldorf/

HIIT workout- Get Your Sweat On!

7/23/2023

 
Get your sweat on with this 58-minute HIIT workout- no weights needed!

Do each exercise for 45 seconds, rest, and repeat 3 times in total. Then move on to the next. You can also find each exercise demonstrated for you in its own video
on my YouTube channel.

Mobility warm up

-45 second intervals 3 rounds-
1. Mountain Climbers Thrusts in-between 10 mountaineers
2. Walkouts with hand up for plank
3. Side jump happy feet left; Side jump happy feet right
4. Push up/Superman
5. Pop Squats
6. Plank extended arm feet in and outs
7. Side plank hip dip
8. Crunches

Finish with a stretch with half kneeling T-spine twists

Chia Seed Pudding

7/12/2023

 
Picture
This chia seed pudding makes a great snack or breakfast!

Ingredients:
-1 cup blueberries (I’ve also used rhubarb and strawberries)
-4 tbsp chia seeds
-1.5 cup almond milk
-1/2 tsp cinnamon 
-1/2 tsp of vanilla 
-A little squeeze of lemon juice 
*If you want it sweeter, add a couple tsp maple syrup!

Combine ingredients and split into two 13 oz jars and cover.
​

Let sit for a day or 2, then shake and enjoy!

Baked Sweet Potato Fries With Spinach Dip

7/9/2023

 
Ingredients
  • 1 8-inch (20.3 cm) long sweet potato
  • 2 teaspoons olive oil
  • 1 teaspoon paprika
  • 2 cups (56g) fresh spinach
  • 1/2 cup (30g) parsley leaves
  • 1 clove garlic, peeled
  • 1 ounce (28g) chèvre cheese
  • 2 teaspoons fresh lemon juice
  • 1 cup (240ml) 0% plain Greek yogurt

Directions
1. Preheat the oven to 400ºF (200ºC). Slice the sweet potato in 1/2-inch wide, french fry-style strips. Place on a sheet pan and drizzle with olive oil, tossing to coat. Sprinkle paprika on top and toss again.

2. Roast for 20 minutes or until tender when pierced with a paring knife. Let cool slightly before serving.

3. In the bowl of a food processor, combine spinach, parsley and garlic, and process to mince. Scrape down the sides and add the chevre cheese and lemon juice; process until smooth. Scrape again, then add the yogurt and process one last time.
​
4. Scrape the spinach mixture into a 2-cup (500ml) bowl or storage tub and refrigerate, covered, until time to serve.

​Serves: 2 | Serving Size: 1 1/2 cups fries and 10 tablespoons dip
Nutrition (per serving): Calories: 226; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 16mg; Sodium: 185mg; Carbohydrate: 20g; Dietary Fiber: 4g; Sugar: 7g; Protein: 17g

Recipe credit: MyFitnessPal

    Picture

    Brought to You by Adriana

    Living the good, fit life in Seattle, WA. Stay tuned for more bilingual fitness tips and nutritious recipes.

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