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Ingredient of the Week: 7 Farro Recipes Bursting with Flavor

Farro is an ancient wheat experiencing a modern resurgence. It has gained so much popularity that Merriam-Webster has added it to the dictionary. Hearty and robust, farro has a nutty flavor and chewy, al dente texture. Its mild taste make it a great stand-in for other grains like rice, quinoa or oatmeal. Chock-full of fiber, B vitamins, zinc and even protein — farro is a best kept secret superfood. Compared with modern wheat, farro is higher in soluble fiber and antioxidants. If you are looking to mix things up, farro is a wonderful addition to soups, salads, stir-frys and more. Add variety to your choice of grains with these seven delightfully toothsome farro recipes.

1. FARRO FRIED RICE WITH BRUSSELS SPROUTS | LOVE AND LEMONS

Re-create your own version of fried rice using farro. The nutty flavor of farro goes great with sauteéd greens. Just prep all the ingredients you want to add in, so they’ll be ready to toss into the pan. Top off this fragrant “fried rice” with a fried egg for a simple, quick and filling meal. Recipe makes 2 servings.

Nutrition (per serving): Calories: 396; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 186mg; Sodium: 278mg; Carbohydrate: 63g; Dietary Fiber: 16g; Sugar: 7g; Protein: 18g

2. FARRO SWEET POTATO RISOTTO | LAURA LEA BALANCED

A chilly night calls for a warm, home-cooked meal. This dish requires some time and patience but the end result — a creamy and tender risotto — will be worth the wait. Whether topped with a poached egg or grilled salmon, this dish is the perfect canvas for any meal. Recipe makes 6 servings.

Nutrition (per serving): Calories: 354; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 492mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 6g; Protein: 8g

3. HEALTHY SHRIMP JAMBALAYA | MYFITNESSPAL’S RECIPES

Sit down to a helping of rich and bold flavors with this jambalaya by Food Fanatic made with hearty farro and succulent shrimp. Each serving of jambalaya gets you a nutritionally complete meal with whole grains, veggies and lean protein. This home-cooked meal will leave plenty for reheatable leftovers! Recipe makes 6 servings.

Nutrition (per serving): Calories: 297; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 110mg; Sodium: 381mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 9g; Protein: 21g

4. BANANA NUT BREAKFAST FARRO | BUDGET BYTES

Move over oatmeal, a new grain is in town. Farro is versatile and can be used in both sweet and savory dishes. Plump, chewy farro is paired with creamy bananas for a texture-rich breakfast. Feel free to customize this bowl with your favorite toppings: cinnamon, raisins, flax seeds or even coconut. Recipe makes 1 serving.

Nutrition (per serving): Calories: 322; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 182mg; Carbohydrate: 49g; Dietary Fiber: 8g; Sugar: 17g; Protein: 7g

5. RAINBOW VEGGIE BOWLS WITH JALAPEÑO RANCH | PINCH OF YUM

Do not be fooled by this veggie bowl. It is jam-packed with tons of nutrient-filled ingredients. These bowls are layered with with wholesome grains, fresh herbs and crunchy veggies. A tangy, jalapeño yogurt dressing livens up this bowl of vibrant grains and greens. Recipe makes 6 servings at 1 bowl each.

Nutrition (per serving): Calories: 312; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 4mg; Sodium: 467mg; Carbohydrate: 46g; Dietary Fiber: 11g; Sugar: 7g; Protein: 15g

6. ONE-POT CHICKEN FARRO | COOKING LIGHT

Have dinner on the table in less than an hour with this simple chicken and farro dish. Seasoned chicken thighs are simmered along with farro in a broth with herbs and spices. Pair with a side salad for a complete meal. Recipe makes 6 servings at 2 chicken thighs and 1 cup farro mixture each.

Nutrition (per serving): Calories: 516; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 160mg; Sodium: 756mg; Carbohydrate: 49g; Dietary Fiber: 10g; Sugar: 5g; Protein: 44g

7. MUSHROOM, WHITE BEAN AND FARRO BURGER | THE SUBURBAN SOAPBOX

Packed with mushrooms, beans and veggies, these burgers are loaded with flavor and will satiate even the meat lovers. The natural sweetness and firmness of the farro makes it an ideal burger base. Make a batch of these ahead of time and freeze for an effortless lunch or dinner. Recipe makes 6 servings at 1 burger patty each.

Nutrition (per serving): Calories: 158; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 339mg; Carbohydrate: 33g; Dietary Fiber: 8g; Sugar: 1g; Protein: 8g

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Ingredient of the Week: 8 Chocolate Recipes to Fall in Love With

Creamy, dreamy and luscious, it’s hard not to fall in love with chocolate. For all those chocoholics out there, rejoice at the fact that chocolate — in moderate amounts — does have health benefits. Whether you prefer dark or milk chocolate with or without extras, there is a chocolate for all taste buds. With Valentine’s Day right around corner, these eight delectable recipes are perfect for the occasion.

1. MATCHA WHITE HOT CHOCOLATE | LOVE AND LEMONS

Green tea and white chocolate are a “matcha” made in heaven. Matcha is made by grinding the whole green tea leaf into a powder. Because you consume it in its entirety, matcha provides more antioxidants and nutrients than simply steeping tea. Share this vibrant green mug of deliciousness — which only requires four ingredients — with anyone who loves rich, creamy white chocolate. Recipe makes 2 servings at 12 ounces each.

Nutrition (per serving): Calories: 176; Total Fat: 11g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 180mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 18g; Protein: 2g

2. COCOA AND CHILI RUBBED PORK CHOPS | GIMME SOME OVEN

A simple spice rub coats these these juicy pork chops. The combination of ancho chili powder, cocoa and brown sugar produces a dish with sweet, smoky and subtly spicy flavors. For an easy dinner, pair with sauteéd greens or roasted veggies. Recipe makes 2 servings at 1 pork chop each.

Nutrition (per serving): Calories: 274; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 83mg; Sodium: 396mg; Carbohydrate: 7g; Dietary Fiber: 1g; Sugar: 4g; Protein: 35g

3. VEGGIE QUINOA CHOCOLATE CHILI | MYFITNESSPAL’S RECIPES

Hooray for sweater weather and coming home to warm slow-cooker meals! In this hearty dish, fluffy quinoa and tender veggies drown in a chili-spiced tomato sauce thickened with baker’s chocolate. No slow cooker? No problem — we share instructions for the stovetop, too. Recipe makes 8 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 263; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 381mg; Carbohydrate: 45g; Dietary Fiber: 12g; Sugar: 9g; Protein 12g

4. “THE ONE” CHOCOLATE MUG CAKE | BUDGET BYTES

Feel like treating yourself? Indulge in this chocolate mug cake perfectly portioned for one. Add a dollop of peanut butter in the center for a ooey gooey treat fit for any special occasion. Recipe makes 1 serving.

Nutrition (per serving): Calories: 318; Total Fat: 23g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 1mg; Sodium: 101mg; Carbohydrate: 26g; Dietary Fiber: 3g; Sugar: 11g; Protein: 7g

5. CHOCOLATE COFFEE RUBBED STEAK | FOOD FAITH FITNESS

Skip going to the steakhouse with your own just-as-restaurant-worthy dish. This easy steak recipe is packed with complex flavors, thanks to a spice rub made with coffee, cocoa powder and coconut. Recipe makes 2 servings.

Nutrition (per serving): Calories: 594; Total Fat: 20g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 168mg; Sodium: 497mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 2g; Protein: 96g

6. DARK CHOCOLATE ALMOND BARK | MYFITNESSPAL’S RECIPES

Celebrate this sweet holiday by nibbling on creamy dark chocolate bark from Dietitian Debbie Dishes. It’s made by melting dark chocolate, then adding in your favorite nuts and dried fruit. These homemade treats are handy to have around, especially when you need a little pick-me-up. Recipe makes 5 servings at 1 (2-inch long) slice each.

Nutrition (per serving): Calories: 202; Total Fat: 16g; Saturated Fat: 9g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 32mg; Carbohydrate: 20g; Dietary Fiber: 5g; Sugar: 12g; Protein: 3g

7. DARK CHOCOLATE AVOCADO MOUSSE | HELLO GLOW

This decadent-tasting dessert will satisfy even the most hard-core chocoholic. Creamy avocado and rich dark chocolate make this vegan mousse luscious but still healthy. Cocoa powder contains antioxidants while avocados are a good source of healthy monounsaturated fats. Recipe makes 4 servings.

Nutrition (per serving): Calories: 80; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 13mg; Carbohydrate: 7g; Dietary Fiber: 3g; Sugar: 2g; Protein: 1g

8. GLUTEN-FREE CHOCOLATE OAT MUFFINS | MYFITNESSPAL’S RECIPES

Simple and easy, these gluten-free chocolate muffins are great to pack for work or the gym. Naturally sweetened with bananas and honey, these muffins are loaded with complex carbs to keep you satisfied longer. Freeze extras for a quick breakfast on crunch-time mornings! Recipe makes 12 servings at 1 muffin each.

Nutrition (per serving): Calories: 250; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 31mg; Sodium: 115mg; Carbohydrate: 37g; Dietary Fiber: 5g; Sugar: 11g; Protein: 7g

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Ingredient of the Week: 10 Sweet & Savory Apple Recipes

Crunchy, crisp, sweet and tart — apples are one of the most versatile fruits. They are loaded with vitamin C and fiber and far from just a lunchbox snack or pie filling. They are great in salads, sauces, sandwiches and more. With gorgeous hues ranging from deep red and light pink to pale green and golden yellow, apples are a great complement to any dish. Try out these 10 sweet and savory apple recipes.

1. APPLE PIE BREAKFAST BOWL | MYFITNESSPAL’S RECIPES

Shake up the way you drink smoothies with Fit Foodie Finds‘ apple pie smoothie bowl. This is a no-fuss recipe pumped with fiber from rolled oats. Some delicious topping ideas are chia seeds, toasted pecans, sunflower seeds and, of course, apple chunks! If sugar is a concern, swap out the vanilla Greek yogurt for plain. Recipe makes 1 serving.

Nutrition (per serving): Calories: 357; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 110mg; Carbohydrate: 65g; Dietary Fiber: 6g; Sugar: 37g; Protein: 15g

2. SPICED PORK TENDERLOIN WITH SAUTEED APPLES | MYFITNESSPAL’S RECIPES

Here’s a twist on pork chops and applesauce: Cooking Light’s spiced pork tenderloin served with sautéed apples. The lean pork medallions are rubbed in a sweet spice coating and cooked in a cast-iron skillet. The apples get a savory treatment, sautéed with shallots and thyme. This high-protein, low-carb recipe is quick to make and, once you taste it, quick to vanish! Recipe makes servings 4 at 3 pork medallions + 1/2 cup apples each.

Nutrition (per serving): Calories: 244; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 89mg; Sodium: 354mg; Total Carbohydrates: 13g; Dietary Fiber: 3g; Sugars: 9g; Protein: 24g

3. HEALTHY APPLE-CINNAMON CHIA SEED PUDDING | HELLO GLOW

Tired of your usual morning oatmeal? Have a dessertlike breakfast filled with healthy fats and fiber that will keep you full until lunch. Feel free to use any type of nondairy milk, or customize the pudding with your favorite fruits and spices. Recipe makes 2 servings at 1 cup each.

Nutrition (per serving): Calories: 350; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 17mg; Carbohydrate: 45g; Dietary Fiber: 23g; Sugar: 16g; Protein: 8g

4. CHIPOTLE APPLE SWEET POTATO SALAD | LOVE AND LEMONS

Colorful and packed with flavor, this salad is a summer-fall harvest in a bowl. The combination of roasted sweet potatoes and apples tossed in a smoky chipotle dressing will tingle your taste buds. This salad can be served as a side dish or stand-alone meal. Recipe makes 2 servings.

Nutrition (per serving): Calories: 275; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 111mg; Carbohydrate: 40g; Dietary Fiber: 8g; Sugar: 15g; Protein: 6g

5. CHICKEN THIGHS WITH ROASTED APPLES AND GARLIC | COOKING LIGHT

Roasted cinnamon apples are paired with tender chicken thighs for a flavorful, one-pan meal. Serve this dish with a fresh salad or sauteéd greens for a simple and hearty dinner. Recipe makes 4 servings at 2 thighs and 2/3 cup apple mixture each.

Nutrition (per serving): Calories: 256; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 78mg; Sodium: 483mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 16g; Protein: 22g

6. APPLE SWEET POTATO SOUP | EAT. DRINK. LOVE.

Sweet potatoes and Honeycrisp apples make this velvety soup a warm and satisfying meal. You can easily make a big batch and freeze leftovers for another meal. Recipe makes 4 servings.

Nutrition (per serving): Calories: 111; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 159mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 9g; Protein: 1g

7. TURKEY APPLE & CHUTNEY SANDWICHES | MYFITNESSPAL’S RECIPES

A creamy chutney-based spread takes this turkey-apple sandwich, courtesy of The Salt Solution Cookbook, from ordinary to exciting. Serve with a piece of fruit for a complete brown bag lunch. If you don’t have chutney on hand, substitute 1 tablespoon of apricot jam and a pinch of curry powder. Recipe makes 2 servings at 1 sandwich each.

Nutrition (per serving): Calories: 254; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 23mg; Sodium: 578mg; Carbohydrate: 36g; Dietary Fiber: 4g; Sugar: 12g; Protein: 19g

8. APPLE AND GOAT CHEESE FLATBREAD | A CUP OF JO

Whip up this five-ingredient flatbread that requires only 10 minutes to bake. Crisp apples pair wonderfully with creamy goat cheese for a sweet and savory balance of flavors. This flatbread is suitable for any occasion — lunch, dinner or a party appetizer. Recipe makes 2 servings.

Nutrition (per serving): Calories: 270; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 5mg; Sodium: 228mg; Carbohydrate: 28g; Dietary Fiber: 5g; Sugar: 6g; Protein: 9g

9. EASY APPLE CINNAMON WAFFLES | MYFITNESSPAL’S RECIPES

Brighten up your morning routine as the warm aroma of apples and cinnamon wafts straight from your waffle iron! Pair your waffle with a drizzle of honey or enjoy with fresh fruit. Note: For a more tender waffle, allow time for the starch to absorb the liquid and the gluten to relax. You can cook all the waffles at once and freeze extras for future breakfasts. Or, just make them one at a time, since the batter can be refrigerated up to three days. Recipe makes 4 servings at 1 waffle + 2 tablespoons yogurt + 1/2 teaspoon powdered sugar each.

Nutrition (per serving): Calories: 309; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 98mg; Sodium: 84mg; Carbohydrate: 56g; Dietary Fiber: 6g; Sugar: 15g; Protein: 14g

10. 5-MINUTE CHICKEN QUESADILLA | HEALTHY NIBBLES AND BITS

Put together a protein-packed lunch in just five minutes. This tasty quesadilla is filled with melted cheese, crunchy apples and sliced deli chicken breast. Make this easy and filling recipe the next time when hunger strikes. Recipe makes 1 serving.

Nutrition (per serving): Calories: 365; Total Fat: 15g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 70mg; Sodium: 647mg; Carbohydrate: 31g; Dietary Fiber: 6g; Sugar: 9g; Protein: 31g

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Ingredient of the Week: 8 Cabbage Recipes Packed with Flavor

How well do you know your cabbage? These leafy heads are full of key nutrients such as vitamins C and K, and dietary fiber. Beyond smooth pale green and deep purple varieties there are crinkly savoy and Napa (aka Chinese), as well as teardrop-shaped versions. This affordable winter vegetable is versatile, feeling right at home in spicy kimchi, soups and stir-fry dishes. Try this cruciferous vegetable raw, cooked, pickled or roasted with these eight flavor-filled recipes.

1. RED CABBAGE STEAKS | JESSI’S KITCHEN 

Cabbage takes the spotlight in this recipe. These roasted cabbage “steaks” with balsamic glaze make a simple yet memorable side. Their gorgeous purple-red hue will add a pop of color to any meal. Recipe makes 6 servings

Nutrition (per serving): Calories: 92; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 331mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 11g; Protein: 2g

2. BEEF AND CABBAGE STIR-FRY | BUDGET BYTES

Low-carb, made from affordable staple ingredients and bursting with flavor, this stir-fry will become a go-to weeknight dinner. It’s filled with juicy beef and crunchy cabbage and carrots, all tossed in a sweet, salty, spicy sauce. Recipe makes 4 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 243; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 38mg; Sodium: 349mg; Carbohydrate: 22g; Dietary Fiber: 3g; Sugar: 10g; Protein: 13g

3. GRILLED FISH TACOS & HONEY DIJON CABBAGE SLAW | MYFITNESSPAL’S RECIPES

Eating Bird Food’s fish tacos with slaw can be made any time of year but deliver the taste of summer. They will surely satisfy with more than 16 grams of protein per taco. Cabbage is known for its anti-inflammatory and protective properties, so we say bring on the slaw! Recipe makes 2 servings at 3 tacos each.

Nutrition (per serving): Calories: 425; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 84mg; Sodium: 551mg; Carbohydrate: 47g; Dietary Fiber: 7g; Sugar: 9g; Protein: 39g

4. THAI COCONUT QUINOA BOWLS | FIT FOODIE FINDS

These bowls are loaded with colors, textures and flavors. Roasted veggies and crunchy cabbage slaw are tossed in a zesty dressing for a filling meatless meal. Paired with coconut quinoa, this bowl will be a party in your mouth. Recipe makes 4 servings.

Nutrition (per serving): Calories: 259; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 255mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 10g; Protein: 6g

5. APPLE, WALNUT AND SAVOY CABBAGE SALAD | A COUPLE COOKS

Venture beyond the usual lettuce or kale and use shaved cabbage for salads. This one uses savoy cabbage topped with with crisp apples, crunchy walnuts and salty Pecorino. Impress your guests with this elegant yet simple salad at your next dinner party. Recipe makes 8 servings.

Nutrition (per serving): Calories: 202; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 1mg; Sodium: 68mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 13g; Protein: 3g

6. SWEET AND SOUR ROASTED NAPA CABBAGE WEDGES | COOKING LIGHT

Roasting vegetables naturally caramelizes them, which might entice the veggie-averse to give a new food a try. You can make a batch of these sweet, golden brown cabbage wedges in under 25 minutes for a simple side that doesn’t require much chopping! Recipe makes 4 servings at 1 wedge each.

Nutrition (per serving): Calories: 101; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 114mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 5g; Protein: 2g

7. GREEN LENTIL AND CABBAGE SOUP | THE HEALTHY FOODIE

Have extra roasted cabbage wedges? Chop them up for this fantastic vegetarian soup — always a great way to use up leftovers. This healthy and filling soup is ideal for busy nights. Lentils bulk up the soup and add plenty of fiber. (For more protein, you can also add chicken or beef.) Recipe makes 2 servings.

Nutrition (per serving): Calories: 231; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 420mg; Carbohydrate: 45g; Dietary Fiber: 18g; Sugar: 13g; Protein: 14g

8. BEEF CABBAGE ROLL CASSEROLE | YUMMY HEALTHY EASY

Cabbage rolls are undeniably delicious, but they’re a labor-intensive meal. This deconstructed version in casserole form is convenient and versatile. This hearty dish is loaded with cabbage (of course!), beef and rice, all drenched in a simple tomato sauce. One batch could last you through the whole week (or freeze the extra). Recipe makes 12 servings.

Nutrition (per serving): Calories: 267; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 50mg; Sodium: 609mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 11g; Protein: 21g

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