In compiling the top 7 fitness foods of 2018 my minds goes to Serena Williams, what a champion. Serena Williams was defeated at Wimbledon by Angelique Kerber of Germany in two sets 6-3,6-3. But to moms all over the world, Serena is a champion. She tweeted “ To all moms out there I was playing for you…” She makes me feel like if I work hard I can accomplish all of my goals. But in order to do this, I have to start by eating right. Like most people when I don’t eat right I don’t have a lot of energy. So here are my top 15 fitness foods. I’m not going to look like Serena but I can eat like her.
Chia Seeds-Small but mighty. The chia seeds are loaded with nutrients like Omega-3 fatty acids, antioxidants. They have fiber, iron, and calcium. A one-ounce serving of chia seeds contains 5.6 grams of protein. To help you get started with chia seeds here is a simple smoothie recipe.
2 cups of frozen strawberries 2 tablespoons of chia seeds
1 ripe banana 2 dates
1 cup plant-based milk
Blend all ingredients together
Quinoa — Is an ancient grain and was cultivated over 5,000 years ago by the Inca. It can be prepared in as little as 15 minutes. Quinoa is high in protein, fiber, antioxidants, nutrients, vitamins, and minerals.
Oatmeal— Oats are a whole grain cereal that is mostly eaten in North America and Europe. They are a good source of fiber, vitamins, minerals, and antioxidants. Oats can be beneficial in lowering blood sugar and cholesterol levels. Even though it is low in calories it is very filling and may decrease your appetite compared to other breakfast foods.
Vegan Apple Pie Oatmeal
1/3 cup rolled oats
1 large apple, chop into 1/2-inch pieces (about 1 1/3 cup)
1 teaspoon ground cinnamon
1 to 1 1/4 cups unsweetened almond milk, as needed
1 1/2 tablespoons pure maple syrup
1/2 cup unsweetened applesauce
1/2 teaspoon pure vanilla extract
Suggested toppings: Raisins, Blueberry
In a medium-sized pot over medium heat, whisk together the oats, apple, cinnamon,
maple syrup, and applesauce until combined. Cook over medium heat for about 9 to 15
minutes, stirring often. When the mixture thickens and the oats soften, it is ready.
stir in the pure vanilla extract. Pour into a dish and serve with your desired toppings.
Kale— Is a nutrient dense food and a member of the cabbage family. It contains omega-3 fatty, acids alpha linolenic-acid, antioxidants, vitamins, and minerals. Because nutrient- dense low-calorie food it is excellent for weight loss.if you just can’t stand green vegetables. Tip: add a handful of kale to your smoothie. You won’t taste it but you will get all the nutrient benefits.
Broccoli— is said to be the world’s healthiest food it can be eaten cooked or raw. It Is loaded with vitamins, minerals, and antioxidants. It reduces the risk of cancer, it helps lower cholesterol and improves vision.
Dark Chocolate — since I can’t eat milk chocolate, dark chocolate is a close second. Dark chocolate is rich in fiber, vitamins, and minerals. It’s a powerful source of antioxidants and improves blood flow. It lowers cholesterol and reduces heart disease.
Dark Chocolate Smoothie
1 cup of plant-based milk 1 cup sweet frozen cherries
2 tablespoon of dark chocolate 4 dates
1 ripe banana
Blend all ingredients together
Mushroom–Edible mushrooms can boost your immune system are high in antioxidants kickstart your metabolism and is excellent for your bladder.
Portabella Mushroom Sandwich
4 portabella mushroom caps 1 tablespoon minced garlic
2 tablespoon of olive oil 1 teaspoon of onion powder
4 slices of vegan cheese salt substitute and pepper to taste
Place the mushroom caps smooth side up in a shallow dish. In a small bowl whisk together garlic, salt substitute and pepper and olive oil. Pour over the mushrooms, let stand at room temperature for 15 minutes or so turning twice. Preheat grill for medium-high heat brush grate with oil place mushrooms on the grill. Reserving marinade for basting. Grill for 5 to 10 minutes or until tender. Brush with marinade frequently top with cheese during the last 2 minutes of grilling. Serve on a bun with lettuce, tomatoes, and grill onions.