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Ingredient of the Week: 10 Nutritious and Delicious Broccoli Recipes

Kale has been the “it” vegetable for years, stealing the thunder from its other cruciferous cousins. But let’s not forget one of original superfoods — broccoli. Both the stalks and florets are edible and nutritious. These treelike veggies are a good source of vitamins C and K, dietary fiber and potassium. Broccoli is versatile and can be eaten raw or roasted, in soups, salads or stir-fries. Make this deep-green powerhouse veggie the star of your next meal with these 10 tasty recipes.

1. BROCCOLI QUESADILLA WITH AVOCADO, GARLIC & DILL | MOUNTAIN MAMA COOKS

These gorgeously green-hued quesadillas are perfect for a quick meal when hunger strikes. Each quesadilla is filled with sautéed broccoli and melted sharp cheddar. The avocado adds a layer of creamy, superfood goodness. Recipe makes 2 servings at 1 quesadilla each.

Nutrition (per serving): Calories: 343; Total Fat: 22g; Saturated Fat: 7g; Monounsaturated Fat: 9g; Cholesterol: 30mg; Sodium: 294mg; Carbohydrate: 23g; Dietary Fiber: 7g; Sugar: 2g; Protein: 13g

2. GARLICKY BROCCOLI “ZOODLES” WITH BACON | MYFITNESSPAL’S RECIPES

An unbelievably simple dish with garlic, olive oil and broccoli, this recipe by Inspiralized showcases the extreme versatility of the spiralizer and what it empowers you to make out of everyday vegetables. Bacon makes this dish all the more mouthwatering and flavorful — without blowing your daily total fat budget. Recipe makes 4 servings at 1 cup each.

Nutrition (per serving): Calories: 194; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 14mg; Sodium: 234mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 10g

3. ULTIMATE SUPERFOOD SALAD | MYFITNESSPAL’S RECIPES

If you could take a multivitamin in food form, why wouldn’t you? This is why you need to try the ultimate superfood salad from The Roasted Root. It is densely packed with vitamins A and C, folate, potassium and fiber. The salad itself is made from kale, red cabbage, bell pepper, carrots, broccoli, walnuts and avocados, tossed with ginger-lemon dressing. Try it as a refreshing entree or serve a smaller portion as a side. Recipe makes 8 servings.

Nutrition (per serving): Calories: 203; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrates: 13g; Dietary Fiber: 6g; Sugars: 3g; Protein: 5g

READ MORE > A LOVE LETTER TO BROCCOLI: WHERE IS THE RESPECT?

4. CHEESY VEGGIE BAKE | MYFITNESSPAL’S RECIPES

Increase any picky eater’s vegetable intake by hiding them in Food Fanatic’s cheesy broccoli-zucchini egg bake! Save time by prepping veggies the night before. Don’t have a spiralizer? Just slice zucchini into thin matchsticks instead, and follow instructions as directed. Recipe makes 8 servings.

Nutrition (per serving): Calories: 164; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 121mg; Sodium: 301mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 16g

5. LIGHTENED UP BROCCOLI CHEDDAR TWICE-BAKED POTATOES | FIT FOODIE FINDS

If you are skeptical that twice-baked potatoes can be healthy, think again! While traditional twice-baked potatoes use heavy cream, butter and sour cream, these are filled with broccoli, cheddar, Greek yogurt and milk. Bring these yummy, healthier spuds to your next gathering to share with family and friends. Recipe makes 6 servings.

Nutrition (per serving): Calories: 157; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 12mg; Sodium: 256mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 2g; Protein: 8g

6. EASY BROCCOLI-SPINACH RISOTTO | MYFITNESSPAL’S RECIPES

Enjoy a fancy risotto dinner with less fuss using this recipe tweak — bake your risotto! Traditional risotto requires stirring small batches of hot broth into the rice every few minutes, but our baked method creates a similar consistency without extra tending. This vegetarian version comes loaded with broccoli and spinach, but feel free to add your favorite veggies instead. Recipe makes 4 servings at 1 1/4 cup each.

Nutrition (per serving): Calories: 301; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 11mg; Sodium: 676mg; Carbohydrate: 49g; Dietary Fiber: 3g; Sugar: 4g; Protein: 10g

7. SKINNY BAKED BROCCOLI MAC & CHEESE | MYFITNESSPAL’S RECIPES

Now the ultimate comfort food side can be your main entree. Our recipe features Skinnytaste’s healthier spin on traditional mac and cheese. Each satisfying portion is loaded with broccoli florets, whole-wheat pasta and reduced-fat cheddar cheese. You can savor the taste and still get your veggies in to boot! Recipe makes 8 servings at 1 cup each.

Nutrition (per serving): Calories: 322; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 381mg; Total Carbohydrate: 43g; Dietary Fiber: 5g; Sugars: 1g; Protein: 20g

8. CASHEW BEEF WITH BROCCOLI STIR-FRY | MYFITNESSPAL’S RECIPES

Make quick and tasty cashew beef with broccoli stir-fry for dinner courtesy of the “Fiber Up Slim Down” cookbook. Trimmed beef top round and crisp broccoli is cooked in a savory soy sauce base. Serve over brown rice or another whole grain of your choice. Recipe makes 4 servings.

Nutrition (per serving): Calories: 291; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 515mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 4g; Protein: 23g

9. CAPRESE CHICKEN & ROASTED BROCCOLI | MYFITNESSPAL’S RECIPES

Want a low-carb dinner? This simple caprese chicken marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are a yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli. Recipe makes 4 servings at 1/2 chicken breast + 3/4 cup broccoli each.

Nutrition (per serving): Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g

10. “LOADED” POTATO SOUP | MYFITNESSPAL’S RECIPES

Turn a childhood favorite, the fully loaded baked potato, into a hearty, warm bowl of soup — all fixings included. Fiber-rich cauliflower makes the soup more filling with less calories. And with both bacon and broccoli, this creamy soup is nutritious and packed with flavor. Recipe makes 4 servings at 1 1/2 cups soup + 1 tablespoon sour cream + 2 tablespoons cheese + 2 heaping tablespoons broccoli + 1 tablespoon bacon each.

Nutrition (per serving): Calories: 231; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 30mg; Sodium: 469mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 4g; Protein: 12g

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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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5 Amazing Vegetarian Recipes for Athletes

Veg-Curry
Muscles aren’t just for meat eaters. Vegetarians and vegans can also build muscle mass and strength without sacrificing performance. If you’re looking for some inspiration, we’ve selected a few recipes from the new nutrition guidebook, “The Vegetarian Athlete’s Cookbook: More Than 100 Delicious Recipes for Active Living,” written by lifelong vegetarian, registered nutritionist and former British bodybuilding champion Anita Bean.

“More and more people are cutting meat and adopting a ‘flexitarian’ eating pattern with fewer animal products and more plant foods for health, ethical or environmental reasons,” says Bean, who has written 27 books on nutrition and fitness, including the best-selling book, “The Complete Guide to Sports Nutrition,” now in its eighth edition.

“Large-scale studies have shown that a vegetarian diet has numerous health benefits, including a longer life span, less cardiovascular disease risk and a lower risk of certain cancers, Type 2 diabetes and obesity,” she says. “I also wanted to dispel the popular myths about vegetarian diets, namely that they are low in protein and cannot support top-level performance. There are plenty of examples of world-class athletes who are vegetarian or vegan. There are also many studies that show that a vegetarian diet can benefit health as well as performance.”

While eating more vegetables daily isn’t a hard sell — we all generally agree that is a must — finding ways to add more fresh produce to your diet can be tricky. Here’s where Bean offers a solution: “All the recipes [in this cookbook] are easy and quick to make. You don’t need to be an experienced cook to manage them! My recipes make use of everyday foods that are inexpensive and widely available in stores. The recipes are designed with the specific nutritional needs of active people in mind. So, there’s a focus on protein, iron, omega-3s and calcium, and nutrients that assist with energy production, muscle recovery and healthy immune function.”

Below, Bean shares five favorite recipes from her new book, and explains the nutritional benefits of each delicious dish. All main meals, excluding desserts, offer approximately 20 grams of protein or more per serving.

1. Butternut Squash and Pea Risotto with Parmesan and Pine Nuts

“Risotto is a fantastic source of carbohydrates, which you need before training, so it’s a really great pre-workout meal,” says Bean, who made this weekly for her daughter to eat before swim practice. Another reason this is Bean’s go-to dish: “You’ve got just about every color in there. Butternut squash has a really beautiful gold color and it’s a good source of keratin, which is an antioxidant. You’ve also got kidney beans, which contain fiber and protein. And it has peas, which add vibrancy as well as protein and vitamin C. I like to add pine nuts and other nuts, like cashews and almonds, to get some extra omega-3’s as well as some protein and B vitamins.” If you want to lower the calorie count, Bean advises swapping out rice for extra vegetables. “I might put in some celery or mushrooms to create more volume and give more portions,” she says.

Ingredients
1 tablespoon olive or canola oil
1 small onion, chopped
1/4–1/2 red chili pepper, finely chopped (optional)
1–2 cloves garlic, crushed
3/4 cup Arborio rice
1/2 small butternut squash, peeled and cut into 1-inch cubes
1 3/4–2 1/2 cups hot vegetable stock (or 1 1/2 teaspoon vegetable bouillon dissolved in boiling water)
1/2 (14 ounce) can red kidney beans, drained and rinsed
1 cup frozen peas
1/4 cup freshly grated Parmesan
1/4 cup pine nuts
Freshly ground black pepper to taste

Directions
Heat the olive oil in a large heavy-bottomed pan, and cook the onion over moderate heat, stirring frequently, for about 3 minutes. Add the chili and garlic and continue cooking for about 1 minute.

Add the rice, and continue cooking for 1–2 minutes, stirring constantly until the grains are coated with oil and translucent.

Add the butternut squash and half of the hot vegetable stock, then bring to a boil. Reduce the heat and simmer gently until the liquid is absorbed (about 5 minutes). Add the remaining stock, a ladleful at a time, stirring and continuing to simmer until the rice is almost tender (about 15 minutes). Add the red kidney beans and peas, and continue cooking for another 5 minutes. As a guide, the total cooking time should be around 25 minutes.

Remove the pan from the heat. Stir in the grated Parmesan and pine nuts, and season with lots of black pepper. Serve with Parmesan shavings and extra black pepper.

Nutrition Information
Serves: 2

Per serving: Calories: 613; Total Fat: 20g; Saturated Fat: 4g; Carbohydrate: 81g; Dietary Fiber: 14g; Sugar: 11g; Protein: 21g

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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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