Superfood Latte

It's time for a little coffee talk! I love a good cup of coffee, but I don't want all of the sugar that usually comes with that deliciously rich latte at my favorite coffee shop. If I'm going to drink a cup of coffee to jump start my day, I want it to do something for my body that I know will prepare me for a successful day ahead. My superfood latte does just that and more! Prepare to feel like a rockstar after drinking one cup of this magic.

Superfood Latte

Serves 1 (8 oz.)

8 oz. Coffee, dark roast or your favorite blend

1 tbs. Coconut Oil

1/8 teaspoon Maca (for energy)

1/8 Teaspoon MSM Powder (*MSM is a joint supplement to lower inflammation and help restore healthy bodily tissue)

Pinch of Cinnamon to finish

*Have another superfood you want to incorporate? Swap it out with the MSM!

1. Combine hot coffee, coconut oil, and superfoods in a blender. Mix on high for about 30 seconds.

2. Pour in your favorite mug, sprinkle with cinnamon and enjoy!

TIP: Throw it over some ice and make yourself an iced latte on a hot day

THAT'S IT? YES, that's it! This recipe is SO easy to make and even easier to drink.

ENJOY!

Herb Shrimp with Avocado Salsa

Herb shrimp with avocado salsa.JPG

 

The perfect summer meal has arrived, whether this is for a romantic date night or family BBQ. With very few ingredients that are fresh and bold, this recipe is easy to prepare and even better to enjoy over a glass of rosé.

Herb Shrimp with Avocado Salsa

Serves 2

1/2 pound of shrimp, deveined and peeled

2 avocados, pitted and cubed

1/2 english cucumber, peeled and chopped

1/4 white onion, finely chopped

3 tbs. cilantro, chopped

2 tbs. mint, chopped

3 tbs. flat leaf parsley, chopped

2 tbs, extra virgin olive oil, plus 1 tbs, for cooking

2 tbs. lemon juice

1 tbs. chopped jalapeno, with seeds

1 garlic clove, grated

1 tbs. lemon zest

1 tbs. lime zest

1 tsp. cumin

Salt and pepper

 

In a small bowl, combine shrimp with lemon zest, garlic, half of the olive oil, cumin, a pinch of salt, and a pinch of pepper. In a skillet on medium heat with the oil saved for cooking, saute shrimp 2-3 minutes per side or until shrimp turn pink with light brown edges. Place shrimp back in a bowl, then toss with cilantro, mint, half of the parsley, and lemon juice.

In a separate bowl while the shrimp are cooking, place avocado, cucumber, onion, jalapeno, remaining parsley, lime zest, and lemon juice in a bowl. Drizzle with remaining olive oil, then season with salt and pepper to taste. Gently toss the salsa until the ingredients are combined, but without avocado becoming mushy or losing it's texture.

Place  avocado salsa on a plate, then place shrimp on top of the salsa. Sprinkle with any remaining herbs or olive oil, and enjoy! *Looking to serve this as an appetizer? Serve with tortilla chips or lettuce cups to make this an impressive party food everyone will enjoy.

Quinoa Falafel Burger

Let me tell you this: I LOVE Mediterranean food. LOVE. IT. It is fresh and full of herbs, so light and clean, and I truly never get sick of it. I often have serious cravings for this type of food and try to recreate as many Mediterranean dishes as I can at home, which led me to the creation of this delicious quinoa falafel burger. I had a craving, looked in my fridge to see what I had to work with, and created something that will now be one of my go-to-dishes. It's incredibly healthy but doesn't seem to be because of the insane amounts of flavor, and you won't miss the bun, I promise!

Quinoa Falafel Burger

(Makes 2 patties)

1 1/2 cups of cooked quinoa

2 tbs. chopped flat leaf parsley

2 tbs. chopped cilantro

1 clove of garlic, finely minced

1/4 tsp. cumin

1 egg white

1 tbs. coconut flour

1 tsp. extra virgin olive oil

1 tsp. pink Himalayan sea salt

1/2 tsp. cracked black pepper

1 tsp. lemon zest

1 tsp. fresh lemon juice

 

Combine cooked quinoa with minced garlic, cumin, cilantro, parsley, lemon zest, salt, and pepper in a bowl. Slowly add in the egg white, fluffing with a fork to incorporate. Add in the coconut flour, fluffing with the fork to keep your mixture light. You are looking for the mixture to come together but not be gummy. Form two patties with the mixture and place them on a plate. If you find it difficult for your patties to hold together, lightly sprinkle more flour into the mixture and combine before forming back into patties.

Add your olive oil into your skillet on medium heat. After allowing the oil and pan to heat (a hot pan is key!) add in your patties, one at a time. Although the quinoa is already cooked, you want to cook the egg white and create a nice crust before flipping. Allow patty to brown for 3-4 minutes on each side. Drizzle lightly with lemon juice before serving.

Serve your patty over homemade roasted garlic eggplant puree, top with my creamy homemade hummus (recipe up on the blog), and fresh veggies of your choice. Seen in the photo above: sliced cucumbers, sliced serrano peppers, fresh tomatoes, sliced white onion, and garnished with fresh parsley and cilantro. Bursting with flavor, this recipe will be one of your favorites!

 

Chocolate Dream: Post-Workout Smoothie

Chocolate Dream.jpg

Clients are always asking me what to eat or drink after they finish up their workout, and it is a great question! There are a few things we need to know about post-workout fuel, and I recently chatted with Aaptiv.com about this exact topic!

Check out my full article with them here and enjoy my Chocolate Dream smoothie after your next sweat sesh!

Chocolate Dream


1 cup coconut milk
1 serving protein powder (such as Vital Protein Collagen Peptides)
1 tablespoon unsalted almond butter
1 teaspoon cocoa powder
1 teaspoon coconut butter
1 large date, pitted
Pinch of cinnamon
Pinch of Himalayan salt

Directions:
Blend all ingredients together, and enjoy! The kick from the cinnamon provides more than flavor, it brings you a high source of antioxidants, as well anti-inflammatory properties, that your body will crave post-workout.

 

Soba Noodle Chow Mein

We love Chinese food, but we rarely eat it because of the high amount of sodium and fat. We also don't indulge in pasta or noodles too much because it is so heavy, but these buckwheat noodles are light and super healthy! If you are ever craving carbs along with something sweet, salty, and spicy, this is your dish! Not to mention that it only takes about 30 minutes to prepare...

Soba Noodle Chow Mein

Serves 2

4 oz. of Soba noodles, cooked

8 large shrimp, peeled and devained

1/4 cup carrots, roughly chopped

1/2 cup mushrooms, sliced

1/2 cup of snap peas

2 tbs. chopped green onion

2 tbs. mint, chopped

2 tbs. basil, chopped

2 tbs. cilantro, chopped

2 tbs. garlic, chopped

2 tbs. sesame oil

1 tbs. low sodium soy sauce

1 tbs. chili sauce or sambal (sriracha okay)

2 tbs. white wine

1 lime, juiced

Zest of one lime

Salt and Pepper to taste

NOTE: Soba noodles cook quickly! Keep them on the al dente side, as they will continue to cook once you strain. To stop the cooking, shock noodles with cold water immediately after removing from hot water.

1. Bring pot of water to a boil seasoned with a pinch of salt. Add noodles and cook for 5-6 minutes or until al dente. Remove from pot and immediately rinse with cold water to stop cooking.

2. Saute mushrooms and snap peas with 1 tablespoon of garlic and 1 tablespoon of sesame oil on medium heat in large saucepan. Allow veggies to lightly brown by keeping the stirring to a minimum and cooking for 4-6 minutes. Season with salt and pepper to taste, then remove from pan and set aside.

3. Season shrimp with salt, pepper, and 1 teaspoon of lime zest, then cook shrimp on medium heat. Allow 2-3 minutes on each side, then remove from pan to join mushrooms.

4. Add remaining garlic and sesame oil in sauce pot, along with soy sauce, lime juice, remaining lime zest, white wine, and chili sauce. Bring to small boil and add noodles. Coat noodles in sauce, then add shrimp, mushrooms, snap peas, carrots, and green onions. Stir to combine the sauce with all of the ingredients and to reheat. Add chopped herbs to finish.

 

Light + Tasty Chicken Paillard

I was creating my menu for an at-home date night with my hubs and thought, "What can I make that is a showstopper but also quick enough so I don't spend date night in the kitchen the whole time?" I then spotted one of my favorite ingredients, figs, and the light bulb went off. I give you, Chicken Paillard a la' Miss Lyss.

Chicken Paillard with Roasted Figs

Serves 2

3-4 chicken breasts, boneless, skinless, pounded thinly

2 cups of Arugula

1 cup of Figs, halved

1/4 cup of Parmesan cheese, shaved

4 tbs. high quality olive oil

1 lemon, juiced and 1 tbs. of zest

1 tbs. White Balsamic (optional)

1 small clove of garlic, finely grated

1. tbs chopped basil

Salt and pepper to taste

NOTE: To pound chicken at home, place chicken breasts in a plastic bag (one at a time). Make sure all of the air is let out of the bag before zipping up. Take a rolling pin or skillet and begin pounding out the chicken evenly. Pound until the chicken is thin, about 1/2 inch thick, and set aside.

1. Set oven to 475 degrees. On a baking sheet, place sliced figs and drizzle one tablespoon of olive oil on the figs. Sprinkle with fresh cracked pepper (to taste) and place in the oven for 20 minutes. Remove from the oven when figs begin to caramelize and lightly brown on the edges.

2. Heat one tablespoon of olive oil in a pan on medium heat. Season chicken with salt and pepper, then place in skillet. Cook chicken for 4-5 minutes per side, allowing the chicken to brown. Place cooked chicken in a large bowl, and toss with half of the lemon zest and grated garlic to coat.

3. In a separate bowl, toss arugula with one tablespoon of olive oil, lemon juice, white balsamic (optional), figs, chopped basil, salt, and pepper.

4. To plate, place chicken on a large platter. Top with arugula and fig salad, then place pieces of shaved Parmesan framing the salad on the plate. Lightly drizzle remaining olive oil and finish with freshly cracked pepper and remaining lemon zest.

Enjoy!

Creamy Dreamy Chia Pudding

Chia Pudding has always been so interesting to me, and because it went from something that I initially wasn't a fan of to something that I often crave, I needed to perfect my recipe. If you think the texture might not be appealing, I completely understand but urge you to try. I am not a fan of tapioca, which has a similar slimy texture, but chia pudding has a little more crunch and a lusciousness to it that will change your mind!

This chia pudding is so creamy and so dreamy that I had to share it with you all. I often use this as a pre-workout post-workout snack because I sneak in a pinch of maca, an ancient superfood that boosts energy and strengthens your immune system. You can also top this with any fruit of your choice, as well as your favorite granola or dried fruit.

Chia Pudding with Raspberries

Serves 2

1/4 cup plus 2 tbs. of chia seeds

1/4 unsweetened coconut milk

2 tbs. coconut cream

1/4 teaspoon maca

1/4 cup raspberries (fresh or frozen)

 

For raspberry puree: blend raspberries in blender until smooth. That's it! Go with frozen raspberries for a slightly thicker puree.

For chia pudding: combine all of the ingredients into a bowl and mix well. Let sit in the refrigerator for at least 45 minutes or until slightly firm and creamy when you mix.  If your pudding is too thick, add additional coconut milk. If your pudding is too loose, add more chia seeds one tablespoon at a time. Let pudding sit for 15 minutes before adding more chia seeds since the seeds will expand and absorb. Layer your pudding and raspberry puree in a glass or bowl, and enjoy!

Miss Lyss' Homemade Hummus

Make this dip on a Sunday afternoon and prepare to have this great snack ready for the week. Not only can you use this as a dip with veggies like cucumbers and carrots, but you can use this on other dishes like my Quinoa Falafel Burger! Hummus is an incredible healthy option for snacking, as chickpeas contain healthy fiber and protein that we need in our everyday diets. Want to shake things up a little?  Spice up your hummus with roasted garlic, red peppers, beets, edamame, olives, fresh herbs, or pretty much anything you have in mind so it is never bland or boring! This recipes is super easy, super quick, and super deelish!

Miss Lyss' Homemade Hummus

1 can of chickpeas, drained and heavily rinsed

3 tbs. tahini paste (I use the brand Joyva)

2 cloves of garlic

1 tsp. ground cumin

Pinch of cayenne pepper

1 tbs. high quality extra virgin olive oil

Juice of half a lemon, plus 1 tbs. lemon zest

Pink Himalayan sea salt and cracked black pepper to taste

Sliced vegetables for dipping

 

Drain then rinse your chickpeas several times in a colander. Even if you buy canned/cooked chickpeas, there is still the possibility of finding some rocks or stones that were missed when being canned, so take your time to look through the beans. The same will go for using dried chickpeas! For a smoother hummus: remove the shell from each bean. This is not something you have to do and does take more time, but if you are looking for that velvety texture you will want to separate the shell from each bean.

In a blender or food processor, combine chickpeas and garlic and begin smoothing. Once you are 3/4 of the way to the smooth texture you desire, add in your tahini, lemon juice, cumin, cayenne, and salt and pepper. Continue to mix until smooth, tasting along the way to make sure you added the right amount of salt and pepper. To thin out your hummus, add in 1/2 tsp. of water and 1 tsp. of tahini. Your tahini to chickpea ratio should not be too far off from each other, as tahini will add that toasted sesame flavor and assist with the creamy texture.

Plate your hummus, making a well in the center. Pour your olive oil into that well and garnish with vegetables for dipping. I suggest using a high quality olive oil that is for bread dipping rather than your everyday cooking olive oil so you can really enjoy the floral and sweet flavor with this dish. Enjoy friends!

 

Pineapple Turmeric Smoothie Bowl

Pineapple Turmeric Smoothie Bowl

As someone who has NEVER liked breakfast but knows how important of a meal it is, it was a huge relief to finally find something that I enjoyed eating and making! Enter: Smoothies and Smoothie Bowls. Whether it is a smoothie in a glass or a smoothie bowl, I love mixing new flavors and seeing what I can come up with. Let's be real- I also like decorating my bowl and seeing just how pretty I can make it!

Because I like to work out early in the morning and enjoy starting my day with a sweat, it is important to load my smoothie up with my super foods and vitamins to start my day and metabolism. My Pineapple Turmeric Smoothie Bowl is beautifully bright in color and flavor, and it helps that turmeric is a wonderful anti-inflammatory that also gives your skin a beautiful glow!

Pineapple Turmeric Smoothie Bowl

1/2 cup frozen pineapple

1 frozen banana

1/4 cup unsweetened coconut milk

1 tbs. almond butter

1/2 tsp. turmeric powder (very bold in flavor and color, so start with 1/2 tsp. and you can always add!)

1 tsp. maca (natural energizer, supports overall health and mood)

1 tsp. MSM powder (helps support muscles and joints)

1 pinch of cayenne pepper (for a little kick that also revs up the metabolism)

Blend all ingredients in a blender until smooth. If you want to thin out your smoothie, add more coconut milk until you reach your desired consistency. If you would like to thicken, add 1/4 of a frozen banana until you reach your desired consistency. It's totally up to you!

Toppings: My favorite toppings include but are not limited to:

  • Chia Seeds: high quality protein, fiber
  • Goji Berries: vitamin C, fiber, iron
  • Mulberries: antioxidants, immune system support
  • Bee Pollen: protein, energy enhancer
  • Cocoa Nibs: flavonoids, antioxidants
  • Frozen Raspberries