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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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This Week in Health & Fitness: Fit for Your Age? Take This Test

You’re back for more, and so are we. We’re pleased to present another edition of “This Week in Health & Fitness,” the Under Armour Connected Fitness biweekly series in which our editorial team hand-curates the biggest stories, trends and goings-on around the world that will help you on your quest to live a healthy lifestyle. Let’s get back to it.

How Fit Are You for Your Age?

Admit it, you’ve said this line before: “I’m in pretty decent shape for my age.” But are you? How would you know? Across the pond, this piece from The Telegraph has an actual checklist by age group. Did you know that if you’re in your 40s, you should be able to sprint for 60 seconds without stopping? Last one there’s a rotten Gen Xer.

Exercise? Let’s Be Brief

We get it, life is busy. But exactly how short of a workout can you get away with? The New York Times takes on this question. Here at UACF, we preach the benefits of high-intensity interval training over and over. We can’t recommend it enough, especially for the time-constrained.

How About a Museum Workout?

Here’s a best-of-both-worlds situation: Work out while getting a guided tour through fine works of art. It’s a thing, especially if you plan to be in New York soon. “The Museum Workout” is exactly what it sounds like: a 45-minute guided jaunt through the Metropolitan Museum of Art coupled with a brisk cardio session.

Yoga by Candlelight

Could you use a little relaxation with some mood setting? Back in the U.K. again, Virgin Active is offering calm yoga classes — by candlelight. Check out this video review.


YOU TELL US > WHAT’S YOUR SECRET TO LOGGING IN MYFITNESSPAL? 


Running: Key to Mending a Broken Heart

Was your Valentine’s Day not all it was cracked up to be? It happens. But there is some scientific evidence that lacing up your running shoes and getting out there can actually help combat those negative vibes. Competitor.com has the scoop.

…But Be Careful with the Tunes

Everything in moderation, right? Including studies — one that suggests listening to music or podcasts while you work out can be detrimental to your form, according to Health magazine. Find out whether you’re more at risk of hurting yourself.

Exercise vs. Diet

Wait, shouldn’t that be exercise and diet? Well, yes, you need both for sustained weight loss. But a new study suggests that permanent changes to your diet go much further toward helping you keep the weight off than a regular exercise routine.


READ MORE

> A Love Letter to Broccoli: Where Is the Respect?
> Daniel’s Weight-Loss Secret? 2 Pounds Per Week
> 10 Things to Look for in Your Personal Trainer
> 5 Ways to Stay Germ-Free at the Gym


The Ugly Proof for Snackers

We’ve got bad news if you love Doritos — and you know what’s coming. They’re really not very healthy. Check out this breakdown of all 26 ingredients in Doritos Nacho Cheese Tortilla Chips, the conclusion of which deems these munchables “a cheese-dust-covered grenade.”

Baltimore: Near and Dear to Our Hearts

OK, let’s get back to the feel-good stuff. The latest installment of the “Active Girl’s Guide” for healthy travel from Women’s Health hits up Baltimore — aka Charm City and the home of Under Armour’s Global Headquarters. There are some fun recommendations for running, cycling and eating, as well as shoutouts to our own Under Armour Performance Center and the UA Brand House in Harbor East.

Age Is Just a Number, Part III

We’re developing a nice trend here of this final slot going to people doing amazing things deep into their golden years. Last time, it was a 98-year-old yoga instructor. This time, it’s a 105-year-old French cyclist who is setting world records and destroying all preconceived notions of aging. Très impressionnant!


GEAR UP FOR YOUR NEXT WORKOUT

> Women’s Workout Clothes
> Women’s Capris
> Women’s Hoodies
> Women’s Running Shoes


The post This Week in Health & Fitness: Fit for Your Age? Take This Test appeared first on Under Armour.

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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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