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30 Must Try Yummy & Healthy Casseroles

There are many reasons to love a good casserole – they are comforting, easy to make, and you get to use up a lot of the leftover ingredients in one dish. I used to make a lot of casseroles when I was a university student because they were cheap to make and I could feed a crowd (my flatmates).

I can’t say I paid much attention to the nutritional values of those casseroles at the time, so they were often heavy, made with pasta and way too much cheese.

Let’s just say there are much healthier ways to make a casserole and that’s why I’ve put together this roundup of nourishing casserole recipes.

First of all, what is a casserole? Simply put, it’s a one-pot dish of various ingredients (usually meat, vegetables and some kind of starchy foods), cooked together in an oven-proof dish called a casserole.

Lasagna, ragout, cassoulet, tagine, moussaka, gratin, pasta bake and Shepherd’s pie are all types of casseroles and can sometimes be made on a stove top instead of the oven, or both.

In this round up, we wanted to focus on casseroles made with nutritious whole foods and natural ingredients, and we’ve selected recipes suitable to paleo, gluten-free, vegetarian and vegan followers.

Some recipes include easily replaceable ingredients like flour (which can be replaced with tapioca starch), so get creative!

You can use the recipes strictly, or make your own variation according to your personal dietary standards. Enjoy!

Casseroles With Meat

Both of these delicious looking chicken and quinoa casseroles are from the Pinch of Yum. Take a pick between the Easy Mexican Chicken and Quinoa Casserole (left) or the Creamy Turkey Broccoli Casserole Divan Style (right).

We love healthier adaptations of popular comfort foods such as these low carb, casserole versions of pizza and lasagna. Try the Zucchini Lasagna from the Spicy Southern Kitchen (left) or the genius Cauliflower Pepperoni Pizza Casserole from the Closet Cooking (right).

We love cabbage rolls, so this casserole of Unstuffed Cabbage Rolls from the Give Recipe got me really excited. For a dairy and rice-free version, check out my unstuffed cabbage rolls with bacon on Eat Drink Paleo.

This one is for the fish lovers. Made with cod and loads of vegetables, this paleo-friendly One Dish Fish & Veggie Bake from Cotter Crunch is a must try.

Wild rice works really well in casseroles and I love this Chicken and Wild Rice Casserole from Better Homes & Gardens (left) or the amazing looking Harissa, Broccoli, Spinach & Wild Rice Casserole with Prosciutto from Half Baked Harvest (right).

Ali from Gimme Some Oven has two fantastic Mexican and Central American inspired casserole dishes. Check out her Chicken Enchilada Casserole (left) and the Cilantro Lime Baked Shrimp (right), use gluten-free crumbs instead of Panko.

I love the look of this fabulous recipe Greek Turkey Rice & Feta Casserole from the Cookin’ Canuk. If you love turkey, try my creamy, yet dairy-free Turkey Broccoli & Mushroom Casserole on Eat Drink Paleo.

This Easy Lemon, Herb Chicken & Potato Casserole is a great winter and summer recipe – zesty and fresh while still being cosy. You can replace the condensed canned soup with a homemade recipe like this one from My Heart Beets.

For some savoury breakfast casseroles, check out the Baked Eggs with Chicken Sausage, Quinoa and Salsa Verde from Domesticate Me (left) or the Gluten Free Sausage Breakfast Casserole from Iowa Girl Eats (right). Also worthy is the Spaghetti Squash & Sausage Breakfast Casserole from the Vibrant Life Army Wife (no pic).

Casseroles Without Meat

Both of these hearty vegetarian friendly recipes are from The Iron You. They both look amazing and I couldn’t pick just one. Try the Potato and Kale Gratin (left) or the Cheesy Mushroom Quinoa Casserole (right).

How amazing is this Paleo Sweet Potato Casserole with Pecans (left) from Laura Fuentes? It’s vegetarian but can be made vegan as well if you’re using coconut oil instead of the butter. On the right we have the Vanilla Scented Sweet Potato Casserole with Toasted Hazelnut Streusel Topping from An Edible Mosaic.

Two more vegetarian gems from The Iron You. We have Easy Zoodle Bake (made with zucchini) and Roasted Cauliflower, Tomato and Goat’s Cheese Casserole. The man knows how to cook!

Layered Ratatouille from The Comfort of Cooking (left) or Slow Roasted Ratatouille from Feeling Foodish (right) – you decide!

I love both of these dishes from the Feed Me Phoebe blog. The Turkish Eggplant Casserole with Tomatoes (left) looks amazing as does the Curried Cauliflower Casserole (right).

Green bean casseroles are very popular so we’ve picked two vegan recipes for you. Check out this Vegan Green Bean Casserole from the Minimalist Baker (left) or the Creamy Vegan Green Bean Casserole from the Eat The Love blog (right).

Looking for a savoury vegetarian breakfast casserole? Make sure to check out the Healthy Egg Casserole with Spinach, Pesto and Feta from The Pinning Mama or the Low-Carb Mushroom, Green Pepper, and Feta Breakfast Casserole from the Kalyn’s Kitchen.

And of the finale we have this lovely recipe for Baked N’oatmeal from Nourish Everyday. It uses coconut, nuts and seeds and sweet potato for a paleo-friendly, hearty and warm “porridge” breakfast.

That’s a wrap of our favourite healthy casseroles! Let us know what you think or if you have your own favourite casserole recipe.

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Natural Living

5 Things That Hold Us Back From Happiness

If you ask your friends and family, “How happy are you?” you’ll likely receive a huge variety of answers. Even better, ask yourself. You might notice that during middle age – our 20s to 50s – our happiness has huge potential to dip down quite low.

During youth and our later years, we tend to be at our happiest. How can we reign in on this during those middle years, though? After all, we spend quite a bit of transformative time there.

Happiness isn’t just a surface-level smile and saying we ARE happy. Happiness is tied to our hormones, the quality of life, affected by chronic conditions like depression and stress, and is associated strongly with the length of our lives.

If you’re unhappy, you are actually more likely to die. Here’s what you can you do to increase both the quality and quantity of your time on earth? We’ve got a few pointers.

Unrealistic expectations

Here’s where you have to really find some middle ground. It’s easy enough to avoid having expectations for the simple fact that it ensures the notion you will not end up disappointed, but we should expect a baseline of comfort and satisfaction in our lives; financial stability, respectful relationships, good health and basic amenities.

Where do we draw the line?

Unhappiness bubbles up in a few ways when our expectations are out of the ballpark. For example, putting our happiness in the hands of others is a bad idea.

We inherently set expectations of those people, and when they don’t follow through with them, we are upset. The bottom line is that we cannot let our happiness rely on things that are outside of our control.

Next time you’re banking on something to make or break whether you’re satisfied with the way things are going in your life, think, “Can I control this?” If not, don’t let it control you.

Don’t hustle too hard

Our 20s, 30s and 40s – the years in which we are less likely to be consistently happy – are often marked by career-driven endeavors and the subsequent stress of it all.

From going to school and establishing our path; to seeking out higher positions in companies or entrepreneurship; to managing hobbies, fitness goals and extracurricular investments, we are susceptible to allowing the hustle to hustle us a little too hard.

There is no substitute for hard work, and sometimes, it does pay off whether financially or emotionally. Hard work can lead us to places of less stress and more fulfillment plus financial stability and quality relationships that contribute to happiness; hard work can also lead us to burn out hard.

Dedicate yourself to what you find important to your success but schedule in breaks. Work can be fulfilling, but we have to remember to live in the meantime.

Don’t let your social life, travel goals, family life, hobbies or the plain ol’ days of doing absolutely nothing take a backseat at the expense of more money or more power (things that don’t actually make us happy!)

Placing urgency on everything

Instant gratification offers up a lot in terms of what is perceived as happiness, but that isn’t always the case. Between our phones and computers and the constant connectedness with wearable devices that buzz every time someone wants to reach us, we have this huge fear of missing out.

All of a sudden, everything is important, urgent and needs immediate attention from social engagements to emails from your boss. Let’s take a deep breath here – not everything is THAT important.

Keeping up with the demands of others, the inherent demand we place on ourselves and the need to do everything right here, right now is impossible to say the least.

There’s no doubt that a cluttered mind, a cluttered calendar and a cluttered to-do list are a huge time suck, thus leaving less time for things that are actually important. Furthermore, our time is in close ties with our happiness.

Carving out more for you and what you actually want to prioritize is vital. Turn off email notifications, cut ties with people who demand too much of your time for too little in return and work through your to-do list at a healthy, relaxed pace.

Cutting toxic ties

If you’re still experiencing tons of drama in your social circle, within your family or with colleagues at work, it’s time to make some changes.

Naturally, drama is considered something that only invades our social lives when we’re young, but some people thrive on turmoil and emotions, and they’re only going to bring you down.

So, what can you do about it? Well, our first tip suggests to let go of anything that isn’t within your control, so those toxic relationships are absolutely one of those things. The factor that you can control is how you interact with those people, if at all.

Think about relationships that bring unnecessary problems or stress into your life. It’s good to help friends and family when they need it, but some relationships become too one-sided over time.

Relationships are a two-way street, and if you have friends who are constantly taking without giving back, it might be cutting into your good vibes a bit too much. Moreover, friends who are consistently negative with constant complaints can bring you down even if you’re a positive person otherwise.

As they say, we are a combination of the five people we interact with the most; make sure those people are the ones who make you better.

Too much media influence

There is no doubt that social media can dictate our thoughts throughout the day. In the name of constant connectedness, it instills priorities in us that weren’t there before we scrolled past something we felt inclined to respond to.

In terms of toxic ties, it makes it easier than ever to hold on to them without even trying to. It also fosters unrealistic expectations because it makes it incredibly easy to stack ourselves up against one another.

As we scroll through our Instagram and Facebook feeds, we see what people choose to photograph or divulge. Often, this is the happy moments of their days – promotions, new haircuts, weight loss success, pretty views from the beach, cute photos of the kids – the stuff we want other people to perceive as real.

The truth? We’re all just living life, and social media is the highlight reel. While there is some reality to it, we have to form a healthy detachment from social media in order to harness in on NOT letting it take away from our happiness.

Consider weekly or monthly social media detoxes, cleaning up your friends list, or just following more people who spread authenticity and inspiring content.

What is the ONE thing you would recommend for lifelong happiness? Share it below and make a difference!

Alex

Music, mountains, dogs, travel, food and friends.

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Quick Red Cabbage With Cranberries, Almonds & Goat’s Cheese

This quick red cabbage recipe is worthy of side dish fame on your dinner table. It’s a great choice for entertaining with its vibrant colors and unique flavors, or it can easily be served on its own for a light dish.

It’s versatile, and will pair well with protein if you so desire. If you’re cooking for the holidays, this recipe is the perfect contender for a Thanksgiving or Christmas menu. Goat’s cheese can be omitted if you don’t tolerate dairy well.

Not only is this dish simple and delicious, but it’s incredibly good for you. Red cabbage has anti-cancer benefits from antioxidants called flavonoids (responsible for its bright hue and bitterness) and 2 grams of dietary fibre per cup.

It also contains approximately 56% of the daily recommendation for vitamin C.

Cranberries are one of the most concentrated fruit sources of antioxidants, coming in a step above the other berries. They also contain plenty of manganese, vitamin C and vitamin E.

Finally, consumption can help prevent and treat UTIs. Almonds are a fantastic source of healthy fats. Stacked up against the other nuts, they contain the most protein, fibre, vitamin E and calcium.

Finally, if you opt to eat dairy, goat’s cheese is lower in calories and sodium than most cheeses. If you’re particularly sensitive to lactose, goat’s cheese is a great choice as it contains far less than cow dairy, thus being a suitable choice for sensitive stomachs.

Looking for more healthy recipes like this one? Check out our 7 Day Make Ahead Meal Plan which will set you up with delicious meals throughout the week with just 3 hours of prep.

4.5 from 13 reviews

Quick Red Cabbage With Cranberries, Almonds & Goat's Cheese

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Author: Irena Macri

Recipe type: Side Dish

Ingredients

2 tablespoons almond flakes or slivers
1½ tablespoons olive oil
½ red onion, thinly sliced
½ head of red cabbage, quartered and thinly shredded
1 large clove garlic, finely diced
2-3 tablespoons dried cranberries
½ teaspoon sea salt
1 teaspoon cumin seeds or powder
2 tablespoons apple cider vinegar
1 teaspoon honey
1 teaspoon sesame oil (optional)
25 g soft goat's cheese or goat's feta
4-5 mint leaves, sliced or torn

Instructions

Heat a large frying pan over high heat. Add the almond flakes and cook for 2 minutes, stirring frequently to prevent burning. Remove and transfer to a bowl.
Add olive oil and onions to the frying pan and bring the heat to medium-high. Cook for about 2 minutes, stirring a couple of times. Then add the cabbage, garlic and cranberries. Season with salt, cumin seed and drizzle with apple cider vinegar. Cook for 3 minutes, stirring a few times; then drizzle the honey and sesame oil and cook for a further 5 minutes. Stir a few times. Stir in half of the almonds right at the end.
Transfer to a plate and top with goat's cheese, the remaining almonds and mint. Serve with your favourite protein or as is.

Make it tonight

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Alex

Music, mountains, dogs, travel, food and friends.

All posts, Recipes

10 Tasty Paleo Salad Dressing Recipes

While we put all of that effort into the main dish, sometimes all we’re missing in the end is a little bit of flavor. Eating real food opens a world of opportunity in the kitchen, but it also slims down our ready-made options.

This is especially true of bottled dressings, dips, and sauces. While perusing the labels of the condiment aisles, you’ve likely come to the sad realization that most bottles contain soy, corn and sugar.

Don’t let it get you down; all it takes to break out of a kitchen rut is a tasty drizzle of something that tastes familiar.

Whether you’re looking for that perfect dairy-free tzatziki or ranch for wing night, we’ve rounded up 10 simple, delicious, and nutritious paleo dressings to take your meals to the next level.

1. Five ingredient paleo ranch from Fed & Fit

Ranch dressing might be the most beloved of all condiments. It’s creamy, tangy, and goes with everything. It’s the chosen dip for buffalo wings, celery sticks, and ooey, gooey slices of pizza, so it’s reputed as a “junk food” of sorts.

Let’s redefine our idea of the over-processed, fake bottles of ranch at the store, though. A salad tossed in this delicious and simple paleo ranch is a fresh and nourishing lunch option.

With just five ingredients, this olive-oil based paleo salad dressing should be a staple in your fridge door. Get the recipe from Fed & Fit here.

Product recommendation: Primal Kitchen ranch dressing

.2. Healthy homemade French dressing from Paleo Spirit

If you order a standard French dressing while eating out, you’re likely going to be served something loaded with fake ingredients including sugar. Besides; unrefined, processed oils and added sweetener are some of the main culprits to look out for in condiments.

This is a sweet paleo salad dressing option, but this recipe uses honey in favor of the corn syrup found in many major brands. An apple cider vinegar base gives the French dressing its flavor, while tomato paste creates that familiar, vibrant orange drizzle for your greens. Get the recipe from Paleo Spirit here.

3. Italian dressing from Cook Eat Paleo

If you’ve got plenty of herbs on your hands, consider whipping up a bottle of this classic Italian dressing. Quality olive oil is key if you want to recreate the perfect taste, so choose wisely.

Although most brands you find on the shelves will contain sugar, this particular dressing isn’t meant to be sweet. The paleo salad dressing is a simple red wine vinegar and oil infusion, flavored with both fresh and dried herbs, and garlic (of course), like all good Italian cuisine.

Serve with salad starters before the zoodles and meat sauce for an authentic tasting comfort food meal. Get the recipe from Cook Eat Paleo here.

4. Caesar Dressing from Jay’s Baking Me Crazy

Chicken caesar salad is a perfectly paleo (or primal) option, with or without the cheese. The main problem? The dressing itself. We all know that a caesar salad cannot be true if you don’t have that creamy goodness drizzled on top.

Luckily, making an authentic-tasting paleo salad dressing from whole food ingredients couldn’t be simpler. Anchovies and lemon juice will bring max flavor to the most basic of salads.

Who said salads were boring? Just don’t forget a healthy dose of freshly cracked, coarse black pepper on top. Get the recipe from J ay’s Baking Me Crazy.

Product recommendation: Primal Kitchen caesar dressing

5. Dairy-free green goddess dressing from Oh She Glows

What’s more fun than covering your greens in more green? Not much. This dressing is generally comprised of mayo and sour cream lending you a thick and sturdy coating for your salad.

Fortunately, we’ve got a recipe that skips the dairy without skipping flavor or texture. Avocado and tons of fresh herbs like basil and parsley pack in the healthy fats and fresh taste. Eat like a goddess and feel like a goddess (or a god…) Get the recipe at Oh She Glows here.

Product recommendation: Primal Kitchen green goddess dressing

6. Zesty ginger dressing from Cavewoman Cafe

Maybe the only thing that’s more fun than dressing your greens in more green is dressing them in orange. You could opt for French dressing, but this zesty ginger flavor serves as a better option for Asian-inspired slaws and salads.

Carrots give it a sweet bite and a bright hue while fresh ginger and coconut aminos bring out the slightly spicy, slightly salty profile that can truly hold a dish down. Don’t limit yourself to leafy greens – this would be a fantastic paleo salad dressing to bake poultry with as well. Get the recipe from Cavewoman Cafe here

7. Creamy Thai peanut dressing from Detoxinista

Here we have another contender for an Asian-inspired dish. Unfortunately, the flavour and texture in a peanut sauce comes from, well, peanuts. The good news?

Paleo-friendly nut and seed butters lend the same qualities you’re going after just as well. This sauce uses sunflower seed butter to achieve optimal results, but you could use cashew butter, almond butter, or tahini as well.

A little honey to sweeten and crushed red pepper flakes to spice will turn this into a staple paleo salad dressing recipe worth dipping anything in. Get the recipe from Detoxinista here.

8. Avocado, cilantro & lime sauce from Paleo Newbie

In an effort to cover all the bases in this paleo salad dressing round-up, a sauce for all things Mexican-inspired had to be included. Think homemade burrito bowls with a piquant green sauce just begging to be poured generously on top – this is it.

Avocado, lime juice, fresh coriander, and jalapeno peppers compile all of the standard taco bar condiments into one delicious dip for meats, veggies, and salads.

Serve with cauliflower rice bowls or mixed up with shredded meat on plantain tortillas for a genuine south-of-the-border taste. Everyday is Taco Tuesday when you’ve got a jar of this handy. Get the recipe from Paleo Newbie here.

9. Paleo Tzatziki Sauce from The Real Food Dieticians

And lastly, we’ve got your main squeeze for Greek and Mediterranean dishes. Tzatziki is generally made with yoghurt, but this dairy-free option uses coconut milk and paleo mayo in its place.

Cucumber and dill lend this spread its fresh, cool bite. Serve this on a chilled zoodle salad or dip lamb and veggie kabobs in it for a luxurious, “I can’t believe it’s not takeout” dinner at home. Get the recipe from The Real Food RDs.

10. Meyer lemon vinaigrette from Cali Zona

Meyer lemons are like the lovechild of lemons and oranges. This means they’re just a tad bit sweeter than your average lemon, which makes them the perfect fruit to whizz up a dressing with.

After all, we like a little sweet on our salads! This vinaigrette is refreshing and a little fancy as it uses champagne vinegar for flavor. Get the recipe from Cali Zona here.

What are your favourite healthy salad dressings? Share the staples that end up in your fridge without fail below.

Pin for later from here.

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Recipes

Buckwheat Noodles With Chicken Kale & Miso Dressing

Kale, chicken and shiitake mushrooms are the star ingredients in this recipe. The buckwheat noodles add a serving of gluten-free, nutrient-dense carbohydrates, as well as lovely texture.

In general, noodles are not exceptionally nutritious when compared to vegetables. And due to their high carbohydrate content, we recommend to consume noodles in moderation, mostly post workout, or if you’re trying to increase carbohydrate intake for sporting activities.

Furthermore, it’s helpful to avoid any wheat/gluten based varieties. Healthier varieties of noodles, such as 100% buckwheat soba used in this recipe, can be fantastic carriers of flavors and other nutritious ingredients.

What’s good about it: Kale is a nutritional powerhouse while chicken will provide you with protein and some B vitamins. This dish is low in sugar and the 100% buckwheat noodles (soba) – which are gluten-free – have a lower glycemic index than most wheat-based noodles.

Fresh miso has beneficial probiotics and fantastic umami flavor, which complements the other flavors in the dish.

Looking for more recipes like this? Check out our 7 day make ahead meal plan full of nutritious and delicious meals. You’ll get a shopping list, meal plan and make ahead recipes for the week to help you stay on track.

Cook’s notes: Buckwheat soba noodles are traditionally Japanese. Some varieties can contain wheat and other grain so make sure to look for 100% buckwheat soba. Rice noodles can be used instead as well.

If you’re following a low-carbohydrate paleo diet, you can use zucchini noodles instead. Soba noodles can be purchased in the Oriental/Japanese section of the supermarket or from an Asian grocer.

If you can’t find fresh shiitake mushrooms, use the dried variety instead which you can soak in warm water. Common button mushrooms can also be used. I used organic, fresh brown miso.

4.6 from 11 reviews

Buckwheat Noodles With Chicken Kale & Miso Dressing

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Prep time

15 mins

Cook time

15 mins

Total time

30 mins

Author: Irena Macri

Serves: 2

Ingredients

For the noodles

2-3 handfuls of kale leaves (removed from the stem and roughly cut)
150 g / 5 oz buckwheat noodles (100% buckwheat, no wheat)
3-4 shiitake mushrooms, sliced
1 teaspoon coconut oil or ghee
1 brown onion, finely diced
1 medium free-range chicken breast, sliced or diced
1 long red chilli, thinly sliced (seeds in or out depending on how hot you like it)
2 large garlic cloves, finely diced
2-3 tablespoons Tamari sauce (gluten-free soy sauce)

For the miso dressing

1½ tablespoon fresh organic miso
1 tablespoon Tamari sauce
1 tablespoon extra-virgin olive oil
1 tablespoon lemon or lime juice
1 teaspoon sesame oil (optional)

Instructions

Bring a medium saucepan of water to boil. Add the kale and cook for 1 minute, until slightly wilted. Remove and set aside but reserve the water and bring it back to the boil. Add the soba noodles and cook according to the package instructions (usually about 5 minutes). Rinse under cold water and set aside.
In the meantime, pan fry the shiitake mushrooms in a little ghee or coconut oil (about a teaspoon) for 2-3 minutes, until lightly browned on each side. Sprinkle with sea salt and set aside.
In the same frying pan, heat more coconut oil or ghee over medium-high heat. Sauté onion and chilli for 2-3 minutes and then add the chicken pieces. Cook 5 minutes over medium heat, stirring a couple of times, then add the garlic, tamari sauce and a little splash of water. Cook for a further 2-3 minutes, stirring frequently, until chicken is cooked through.
Finally, add the kale and soba noodles and toss through the chicken to warm up.
Mix the miso dressing and drizzle over the noodles right at the end of cooking, this way you will keep all those beneficial probiotics in the miso alive and active.

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Health & Wellness

5 Exercises For The Mind You Should Be Doing

It’s common knowledge that our bodies need a little movement to stay in proper shape. We often think of exercise as something for our body alone, but we leave out our most important muscle all too often – the brain!

Much like exercise, our brains become accustomed to performing the tasks we repeat over and over. If you’re working a strength routine in the gym, you’re likely switching it up every so often to keep your body challenged.

Adding weight and working on different muscle groups is necessary to see progress. Turns out, the same concept is true of the brain.

Our daily lives are often more similar to one another than not, so our brains get to going through the motions without missing a beat. While this is a huge advantage to us living efficiently, it’s important that we throw in a little something that gets us thinking sometimes.

Here are five simple ways you can exercise your noggin.

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1. Active aromatherapy

You might already practice a little aromatherapy. This is most commonly done with essential oils and a diffuser, making it quite simple. You set it and forget it as the room fills up with scents familiar and old.

You may have heard that scent is one of the strongest connectors to specific memories. You’ve likely had the feeling of being overcome with nostalgia after catching a whiff of a scent you haven’t experienced for awhile.

So, let’s think about that in the present rather than the past; how can you use scents to form new connections? The brain is a tough beast to tame, especially when we take on something brand new like studying for a degree or learning a new language.

Linking new scents to new activities forms new neural pathways in the brain, making it easier for us to retain information and improve memory overall.

2. Take the road less traveled

When it comes down to it, we can attribute keeping our minds sharp by not doing the same thing over and over. The reality of that notion is that we have to try pretty hard to make this happen.

After all, we tend to thrive on structure, habit, and… doing the same thing over and over.

If we didn’t have the luxury of getting through the average day with our eyes closed, life would be inexplicably more difficult; having these habits is not a bad thing! but life isn’t going to challenge our routine – we have to!

Think about commuting. We’re inclined to take the same route every day. At some point, you are purely running on autopilot. Turn that off!

Taking new roads to the same place forces the brain to form new neural pathways and keeps the gears turning.

3. Close your eyes

Elaborating on the concept of forcing our brains to create new “sparks,” so to speak, closing your eyes can be one of the simplest habits to pick up in order to form new connections.

While we do not recommend closing your eyes while driving that new route to work, most other daily routines can benefit from a little desensitization. Think of activities like showering where you don’t quite rely much on vision to get you through.

While using all senses can be beneficial for the brain, closing your eyes forces your mind into working a little harder in conjunction with the rest of your senses to get the task done – even if that task is as mundane as washing your hair.

4. Get crafty

Using your hands is one of the best ways to tap into our brainpower. Beyond just working the brain and giving it unique stimulation, crafting can ease depressive symptoms and reduce stress.

Think along the lines of activities such as knitting, woodworking or crafting.

Maybe you don’t quite pride yourself on your creative mind, but that’s only because you haven’t uncovered it yet! Nobody becomes a pro overnight.

First, the challenge of learning something new is incredibly important for cognitive processes and neural pathway formation.

Finally, the task at hand keeps us engaged while allowing us to fall into a repetitive motion sometimes. This offers up constant ‘exercise’ for the mind while also offering potential to fall into a meditative state. Speaking of meditation…

5. Meditate

We have a lot of thoughts. Tens of thousands of ideas, opinions and words flow through our brains daily. That’s a lot to take in. Finding some time to cultivate some inner-quietness and let your thoughts come and go as they please can literally change the brain.

Oftentimes, we don’t realize the thoughts we allow to manifest. We think about things both good and bad, but we tend to latch on to negative ideas and allow them to create a trickle-down effect of more negative ideas.

Thus, we become stressed and uneasy in our minds.

Check out how meditation has the power to transform our brain and bodies.

What do you do to show your brain some love? Do you practice any of these habits already? Remember, little things make a big difference.

Alex

Music, mountains, dogs, travel, food and friends.

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20 Summer Meals That Are Healthy & Delicious

Sweet, sweet summertime. The sun comes up, the temperature rises and our tastebuds begin to crave fresh seasonal foods. We steer clear of hearty soups, stews and roasts in favor of lighter fare.

Seafood, BBQ meats, green salads and the occasional scoop of ice cream. Juicy summer berries, tropical flavors, summer squash and greens in abundance – we can often head to the garden for a little dinner inspiration.

Today, we’re rounding up 20 of our favorite summer meals. These warm-weather dishes are healthy and suitable for every taste.

Whether you’re dining al fresco on your own or hosting summer parties, you’ll find some healthy dishes to add into rotation for the season. Pin for later from here.

Seafood summer meals

Nothing quite says summer like fresh, wild-caught seafood. From tuna to prawns – cooked to grilled – we’ve got plenty of fresh and light ideas for a protein-packed meal to keep you fuelled up on the sunniest of days.

Grilled shrimp & mango salad

Mango and shrimp is an underappreciated combination, but you’ll quickly make this a summertime staple. Ripe mangoes in season and shrimp on the BBQ means this salad is quick, easy and totally satisfying. Get the scoop on this salad from Paleo Newbie.

Bay scallop ceviche with mandarin oranges

Ceviche can make you feel a little fancy, so it’s a great dish to whip up at the end of a long week. Enjoy this citrusy seafood toss-up whilst dining al fresco for the best results. Get the deets on this delicious dish from Meatified.

Ahi poke bowls with pineapple & avocado

If you can swing a splurge, sushi-grade sashimi should be at the top of your grocery list. Known as the Hawaiian staple, these poke bowls pack in a rainbow of nutrition with sweet pineapple and creamy avocado for a loaded salad you won’t be able to get enough of. Get the recipe at How Sweet Eats.

Grilled salmon with strawberry-jalapeño salsa

Salmon is always a good choice. It’s even better when you’ve got some salsa to pile up on top. Spicy jalapeño lends the strawberries a nice kick that pairs exceptionally well with a little smoke from the grill. This dish is one for the books; get it here from Recipe Runner.

Summer salads

Nothing is easier to make than a salad, and gone are the days of iceberg lettuce piled high with lacklustre toppings. While summer tends to steer us away from slaving over a hot stove, we need healthy options that require minimal heat. These colourful salads fully embrace in-season produce.

Halloumi, asparagus & strawberry salad

Raw asparagus, fresh basil and crispy fried halloumi? It doesn’t get much better than this. Sliced strawberries bring in a pop of colour and sweetness. This dish has an uncanny simplicity to it while being far-from-boring. Get the recipe from Well Nourished.

Strawberry mint salad

Fresh herbs are a huge component to making meals truly stand out, and this is especially true when the herb garden is in full bloom. Mint grows like a weed, so we’ve got to put it to use somehow. Try this fruity salad from AIP Lifestyle.

Grilled cantaloupe & burrata salad with prosciutto

With just five ingredients, you can whip this dish up quicker than you can eat it. With the glorious toss-up of prosciutto, fresh melon and a bit of burrata cheese over micro greens, this humble dish is dressed to impress. Snag this recipe at Nourish RDs.

Sweet summer salad with lemon-honey chicken

Throwing chicken on a bed of greens is good enough in a pinch, but the dressing for this bowl takes things up a notch. With a stellar lineup of ingredients including dates and summery peach slices, you’ll be blown away by the explosion of yumminess in this recipe from Perchance to Cook.

On the BBQ

While many hot meals and meats can easily be taken outside to get your grill on, these dishes are truly meant for the open flame. Summertime dinners are meant to be infused with that smokey flavour and served on a stick.

Peachy pork-a-bobs

Peaches and pork come together for this skewered delight. This recipe actually uses pork shoulder which is often reserved for pulled pork, but this is the exception!

Sweet and savory, you’ll get juicy bits of peach with every bite and the BBQ sauce recipe is sweetened with the fruit. Get full instructions from Nom Nom Paleo.

Grilled BBQ short ribs

Fire up the grill and throw on some short ribs. A long, slow cook will give you fall-off-the-bone meat that’s worth the wait. Oh, and don’t skip the grilled pineapple salsa! Find the scoop on this meaty magic from Running to the Kitchen.

Marinated summer veggies & sausage

Sometimes, it’s all about the veg. With a big enough BBQ, you could prep veggies and sides for the entire week in a flash. With a tasty marinade that will please the tastebuds and hearty sausage, this is a great option for weeknight dinners. Get the deets at Whole and Heavenly Oven.

Cilantro-lime grilled watermelon

Fresh coriander (aka cilantro) and lime? Yes, please! This combo isn’t just great for a guac. By the way, if you haven’t grilled up some juicy watermelon slices, DO IT! Get this insanely simple recipe from The Stay at Home Chef.

Grilled pineapple burger with curry cashew cream

Sure, burgers are a huge hit in the summertime – there’s no denying that! It’s easy enough to slap it on a bun with some ketchup and mustard, but we like to think outside the box here.

This recipe includes thick slices of grilled pineapple and a creamy cashew topping for a unique spin on the BBQ staple. Get the full recipe from Food Faith Fitness.

Perfect summer veggies

Sometimes, the main dish figures itself out. The real question is, “What to serve on the side?” These dishes make great choices for meat-free Monday, a quick snack or scrumptious party dishes to take to summer potlucks.

Garlic & herb butter grilled radishes

Radishes are a farmer’s market staple in the summer, but they’re sorely undervalued. While raw radishes are more popular in salads and whatnot, their taste can throw some off.

A good char on the outside from the grill takes down the bitterness and spiciness. Test out this grilling method from Greens ‘n’ Chocolate.

Grilled lemon butter asparagus

Butter and lemon are all you need to get something quick, healthy and green on the table in a flash. With a flavour that is fresh and zesty, these veggies won’t disappoint. Find the recipe here from the Cookie Rookie.

Baked sweet potato fries with avocado dipping sauce

You know what pairs exceptionally well with a burger? Fries, of course! This time, we’re keeping it a bit healthier. Opting for sweet potato puts you ahead of the curve.

The lovely avocado dip packing in loads of fresh herbs is the cherry on top. Find out more at Detoxdiy

Sweet treats

Summer has us craving a certain kind of treat beyond chocolate and vanilla. We’re talking about fresh, ripe fruit straight from the farmer’s market and ice cream, of course. So, let’s talk berries, stone fruit and triple-scoops.

Quick & easy peach sorbet

Ice cream? Check. Fresh peaches? you got it. This combines two of summertime’s most classic joys in one without the hassle of obscure ingredients. Get this three-ingredient recipe from Rubies and Radishes.

No-bake key lime pie shooters

Bottoms up! These shooters are as tasty as they are fun to share with friends, and they make the perfect light dessert to beat the heat with. Grab this recipe from Meghan Birt.

Blackberry & blueberry cobbler

If ice cream and key lime aren’t calling your name, an ooey-gooey baked good might just do the trick instead. Berries grow in abundance all summer. Pick ’em fresh and whip up this simple cobbler from Bakerita.

Kiwi pops

Popsicles might bring you back to childhood, waiting patiently to hear the sounds of the ice cream truck coming down the street in your neighborhood.

These pops ditch the ice altogether and opt for fresh fruit dipped in chocolate. Bite into this super fun combo from Lexi’s Clean Kitchen.

Share your summer staple recipes with us below!

Save on Pinterest from here.

Looking for a way to prep your meals ahead of time? Check out the 7 Day Make Ahead Meal Plan. 3 hours of batch-cooking + 5 days of healthy eats!

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Health & Wellness

10 Things I Learnt As a Wellness Coach

Hi guys! This is Alex, and I coach our groups at Happy Body Formula. I’ve been coaching folks for a while now. It’s been a fun and rewarding journey full of rainbows, butterflies, and a whole lot of lessons learnt.

I’ve cried plenty of happy tears while communicating with my groups and the individuals one-on-one. We’ve made long-lasting connections, and I’ve changed lives – or at least that’s what I’ve been told.

I didn’t quite expect to learn so much about myself throughout the journey. I do know that it’s been the greatest opportunity I’ve been given, though, and I hope to continue doing this for life. Let’s rewind a bit though…

Before I began coaching, I entered recovery for a restrictive eating disorder. It was a hard decision, but in retrospect, it was the best choice I ever made. That decision single-handedly saved my life.

After battling bulimia, anorexia and plain ol’ binge eating for over a decade, I was ready to get better. Or, at least part of me was.

Despite getting healthier, the thoughts lingered on. I had poor body image, a shaky relationship with food and a whole lot of underlying self-doubt. I still slipped up – less and less – but as they say, old habits die hard.

My rational mind told me this, and it’s something I tell a lot of people in the same position as I am: it’s going to take more than a month, or a year, or even a few years to reverse a decade of bad habits. Plain and simple – patience is key here.

Today, I am healthy, and I’m helping other people fight their own demons and emerge on the other side. Strong, vibrant, and motivated to keep pushing forward even if they have to fight.

Here are the ten most unexpected, powerful, and amazing things I’ve learnt as a wellness coach.

1. Transparency is key

When I began coaching our groups, I wanted the focus to be the real deal. After all, I’m not an automated email campaign and I’m certainly not a robot. I am a REAL person, and I’ve been through some very real stuff.

By making the decision to own my story and share my story without holding back, I’ve inherently encouraged hundreds of other people to do the same.

It’s amazing what happens in a community when we are all being open, honest and upfront. When one person does it, another follows suit. We can own up to our mistakes, we can shake hands with our past, and most importantly, we can move forward.

Transparency helps us accept the cards we’re dealt and make our next best move. Our group members can look forward to a safe space to talk about what they feel is important in their pursuit of personal growth.

2. Keep your ears open

When I first began coaching large groups, it was intimidating! I was suddenly the big boss of a whole lot of people, and I doubted my ability to keep up with everyone’s lives.

It takes time and practice, but now, I feel as though I am easily able to foster real relationships with each person in my group. I do this because I take notes on everything. If they’re talking, I’m listening.

This helps because when I reach out to folks individually, I can easily identify what their strengths and weaknesses are, ask them the right questions, and work with them on their next step.

Beyond the food, the exercise and all the lifestyle changes we prescribe, these folks need someone to talk to. Sometimes, your clients don’t need your advice – sometimes, they just want to vent. Be a friend above all. Show your clients that you know them, understand them, and that they can trust you.

During our 30 days, group members can expect prompt and thoughtful responses from their coach regarding anything they want to chat about.

3. There is no one-size-fits-all approach

Like with most things in life, it’s important to remember that we are all very different people, and what works for someone else may not work for you.

While The Happy Body Formula prescribes a specific set of eating instructions tailored to fit just about anybody’s lifestyle, we are ALL having a different experience.

The magic? We’re all in the same place, and we’re all connecting. The other side of things? Just because one thing worked for person A doesn’t mean the same thing won’t fail over and over for person B.

This is where getting to know people will come in handy. Tailoring coaching styles and solutions to problems for different folks is necessary, even if you are working a specific program.

This allows group members to identify patterns, habits and adaptations to the program that works in their favor, and I try my best to help identify individual needs.

4. You are always your own client

Remember what I mentioned above? Some days, it’s really hard to muster up my enthusiasm and go on telling people how to live a better life when I’m a bit down and out.

Instead of getting caught up in those negative feelings, I put myself first for a moment. This helps me to get in the right mindset to do my job properly, and it ensures that I continue to practice what I preach.

Self-love goes a long way, and if I’m going to tell the individuals I work with to put it into play, I absolutely have to prioritize that in my own daily life, especially on a bad day.

By following this rule of thumb, I can then pass it on to the people I communicate and work with by relating my own experience and practizing what I preach.

5. You become more extroverted

While much of wellness coaching is a professional affair, there is a lot more to it. Being funny, sociable, relatable and sharing your personality makes a huge impact on a group dynamic and individual relationships.

To reiterate, I am not a robot, so it’s hard to pretend I am one! Conducting business over the internet allows me to tap into my extroverted spirit better, and I believe it helps others come out of their shell too.

Letting everyone be themselves is truly liberating, and I think it’s very vital to overall health and wellbeing. As we develop individually, connecting with other like-minded people brings us both joy and confidence that cannot be cultivated without community and trust.

6. Comparison is the thief of joy

This is true for me as a coach, and it’s true for our participants. First of all, I cannot compare myself to other coaches out there.

I speak what’s on my mind, what I believe is true based on research and personal experience, and I live the lifestyle I find suitable for ME. I share it with others. That’s it.

This means I am not perfect, and I doubt I’ve lead anyone to believe that I am. As for our groups, I like to point out that once again, there is no one “perfect” method.

They have to own their story, they have to own their strong. Not anyone else’s. Someone else’s goals, body, food choices… it doesn’t matter because it ain’t theirs. Forget about it and get your own!

Oh, and try to like it. I think we do a good job of enforcing this rule in HBF.

7. Wellness coaching takes you out of “work mode”

My job isn’t limited to coaching, so yeah, sometimes there’s a lot on my plate and it isn’t always fun. I love my job, I am grateful for my job, and I am passionate about what I do, but sometimes I get a little stressed. Big surprise!

The light at the end of the tunnel? Coming back to our groups and seeing people sharing their amazing progress. Checking my inbox to find an email to thank me and our team for all that we do.

Chatting with one of our group members about something totally unrelated but hilarious. All of this injects meaning into all that I and we do, and it makes me look forward to waking up and “working,” if you could even call it that!

8. Goals change

We ask people to tell us what they hope to get out of The Happy Body Formula before we even begin, and running through the list of goals, I’d say about 75% of the people in our groups are hoping to lose weight above all.

This is fine and dandy, but I’ve learnt that losing weight is often a side effect. It falls to the wayside. It happens naturally without effort.

The things that take effort? Meditating daily. Learning to love your body. Finding an exercise routine that you love and can be consistent with. Yes, we see lots of weight lost, but we also see a huge shift in goals.

Many people decide to focus on the bigger things, and in turn, they see the numbers go down. Coincidence? I think not!

Weight loss has SO much to do with attitude, mindsest, and a healthy relationship with food. This is one of the major points I try to drive home.

9. Everyone’s needs are different

I genuinely want to help everyone in my group. I want to change ALL THE LIVES. I try my very best. This means that I really have to encourage my group to define what they need from me.

Everyone has a fair shot at success, and I believe this has a lot to do with our approach to the individual. While we mainly work in a group setting, I take a lot of notes!

Everyone’s updates get compiled, and I sift through those notes when I reach out to someone one-on-one. Some people need me around more than others. Some people need the meal plan, but they do fine on their own.

Some people mostly need the group support and somewhere to share their lives. With that said, Happy Body Formula is designed to give everyone what they need in the best way possible.

10. It’s hard to turn off “wellness coach” mode

This has nothing to do with the people in our groups, but if you’re thinking about coaching yourself, you might run into this problem yourself. I become deeply connected to our groups, and I constantly want to check in on the team.

On top of working remotely and creating my own schedule, it’s hard for me to devote time to leisure, play, vacation, etc. without checking up on my people!

This isn’t always a bad thing, but let’s refer to lesson 4 – I am my own client! That means taking some quiet time, some downtime, some time just to do nothing at all.

Oh, and let’s not forget lesson 7 – communicating with my team hardly feels like work, so it makes this one doubly hard. I’d say that this problem is a good one to have.

I hope this piece has helped you to better understand my values as a wellness coach, and what you might experience if you choose to work with me and our team during The Happy Body Formula program, or consider the nutrition values in our 7 Day Make Ahead Meal Plan.

All in all, I’ve learned that this experience is something that allows everyone involved to grow, flourish and become the best version of themselves. This is what I love the most.

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Natural Living

How to Set Goals Like a Boss

Let’s take a trip down memory lane just for a moment. Think about some of the goals you’ve set in the past. Think about those you reached and those that you didn’t.

Think about the goals that slipped your mind entirely before you could even get ’em off the ground. What made the difference?

It might not be easy for you to put your finger on, but it turns out there’s quite a bit of research behind the way we set goals and whether or not we turn those dreams into reality.

It probably goes without saying that you have to do more than think about what you want. How do your turn your desire into action?

It all comes down to the battle between process-based goals versus outcome based goals. Think about it this way: in your career, you likely have strong suits that are habits.

The development of these habits in the first place is a process-based goal. You already have some knowledge and a routine that puts it into place. So, where does your outcome lie?

The outcome-based goal is the end of the journey. It’s where those habits are going to eventually (hopefully) take you.

Essentially, you can skip the whole ‘practice makes perfect’ part of the process, because you’re already “perfect.” Instead of working to get better, you can work on a concrete goal.

Does that make sense? Let’s dig a little deeper into five strategies that will help you set realistic goals and turn them into something tangible.

1. Set S.M.A.R.T. goals

SMART stands for specific, measurable, attainable, realistic and time-sensitive. Forget about picking and choosing – this tactic is all about going all the way.

If your goals don’t meet this criteria, re-write them until they do. First, creating as specific a goal as possible will give you a very clear picture or representation of exactly what it is you’re setting out to do.

For example, if you’re looking to lose weight, put a number on it! Maybe, you’d prefer to go by the way a specific article of clothing fits you. In that case, you have something measurable – literally!

Our example is a pretty common goal that we lose sight of both attainability and reality with. We set the bar high, and we get disappointed when we don’t see the progress we’d like to in a set period of time.

Be smart. We can all get as far as we are willing to push, but an attainable and realistic goal takes into account time… which leads us to our last factor.

Your goal should look like this: “In x months, I want to lose x pounds/kilos.” Don’t just say you want something, say when you want something. This gives you just enough pressure to get disciplined.

2. Take it one day at a time

Most of our goals are long-term, especially outcome-based goals. Even so, you shouldn’t underestimate what you can get done in a day. After all, that’s where the process builds and builds until it becomes the magic you’re going for.

Getting into a daily routine that is goal-friendly, productive (check out our favorite hacks for getting to work here) and ambitious is vital to making things happen, so do it!

Lay out your day so that you have space carved out to take care of what needs to be done to get you from point A to point B.

In the example of a fitness-focused goal, it’s important that you organize a few things: proper rest to perform well, proper nutrition that aligns with your goals and enough time to train for whatever your long-term fitness goal is.

Make sure these things fall into place. These are your process-based goals, those daily habits that become second-nature.

3. Be open to change

While setting a concrete, structured goal that’s pretty much set in stone, it’s important to remember that life happens. Thus, things can change. So how can you get to your end point?

One common plateau we come to when we’re chasing a bigger goal is the lack of challenge. All of a sudden, it feels like we’re not getting anywhere.

This is especially true if the process-based goals are pretty set in stone and your daily routine is just like going through the motions. While it’s great to be actively working towards something without having to hustle all day, it can be beneficial to add something to the mix that really pushes you.

On the other hand, your routine might become less conducive to getting where you want to be at some point. Maybe you’re running into the same rut over and over, even if that habit was working.

Don’t be afraid to question your process and tweak it if needed.

4. Follow your daydreams

Daydreaming is often thought of as counterproductive unlike setting goals and working towards. Think again, though – being a little fantastical in your thinking has huge benefits.

It goes without saying that your daydreams may not be attainable or realistic, which is important, but we can’t be all business all the time. Discipline is necessary, but it also has the potential for burning out, and we want to avoid that at all costs so as not to put you off from pushing forward.

Keeping in mind our need to visualize our goals, it’s okay to see that “best case scenario.” Where might you be if you exceeded your goals?

Where could you get to if you kept on this path for 12 months rather than the allotted 6 month time period? What goal could you set once you reach the one that you’re currently working towards?

Even if these thoughts seem unrealistic now, chances are, they aren’t so far off. Thinking outside of the box can help you create the life you truly want to live.

Moreover, these fantastical thoughts help you to relieve self-doubt and build up confidence. Remember – you can do anything you set your mind to!

5. Keep your cool

Again, we’re ALL for you pushing your limits. Being disciplined, hustling hard and keeping your eyes on the prize will get you to where you need to be; there’s no doubt about it. However, avoiding burnout requires a little downtime, too.

As much as it’s important to schedule your day around productive habits, efficiency and diligence, it’s nearly just as vital to schedule in a few breaks.

If your goals are overwhelming you or you need to take some time off, consider relaxation techniques like journaling and meditation. These are perfect opportunities to reflect on the reasons you feel overwhelmed in the first place.

Moreover, they offer up some perspective on how to push past frustration or setbacks and make an action plan to continue moving forward.

Without some zen in our lives, our goals would never get accomplished because we would get stuck.

What do you think? Does the difference between process-based goals and outcome-based goals make sense? Share your story about your biggest hurdles with us!

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Health & Wellness

The Muscle-Building Nutrition Cheat Sheet

We all have different nutrition goals in mind – some health related and some purely aesthetic. Regardless of your goals, what happens on the outside is a reflection of what’s going on inside your body when you eat food.

Pair nutrition with a fitness routine focused on building muscle and you’ve got some complexities to work with. Fortunately, this article can help simplify things for you.

The complexities we’re speaking of aren’t all that complicated. It’s just important to remember that when we’re eating to perform or lose fat and put on muscle, we have to fuel our bodies properly.

This includes the refuel because muscles are made during the hours after we work out.

As well as getting proper rest periods and good sleep, it’s vital that you take in enough protein. It helps repair muscles that take a blow during your training sessions, and adds strength to cell walls.

Without protein, forget about the gains. For most people, meeting the quota doesn’t require shakes, bars or anything of the sort. In fact, many people overestimate their daily protein requirements.

Take into account these guidelines:

A sedentary person needs about 0.3 grams of protein per pound of bodyweight.
A moderately active individual should suffice on around 0.5 grams of protein per pound of bodyweight.
A strength-training athlete should aim for 0.7-0.8 grams of protein per pound of bodyweight.

Because we’re a team focused on real food, we don’t like all the frills and myths surrounding fitness. We’re out to make things easier, even if something like putting on muscle isn’t easy (it just takes time!).

Here’s the ultimate muscle building cheat-sheet with info on how to get the most bang for your buck with post-workout nutrition.

Red meat

Does your post-workout appetite call for a big, juicy steak? Let’s talk about where red meat comes into play when it comes to building muscle, because gym food isn’t all chicken and broccoli.

Beef

Protein content: 29-35 grams of protein per 115 g /4 oz. serving.

Getting the most bang for your buck: Lean cuts of red meat offer up more protein as the fattier cuts contain more fat, of course. Top sirloin is at the top of the list with around 35 grams of protein per steak.

Have some vitamin C rich vegetables on the side get the most of the iron supplies that come with red meat.

Bonus points: One serving of beef also contains enough zinc to meet the RDA. Zinc is important for muscle development because it helps convert food to fuel.

Zinc also neutralizes free radicals in the body as it’s a powerful antioxidant. This contributes to less aggressive aging overall, including deterioration of muscles.

Lamb

Protein content: 16-28 grams of protein per 115 g/ 4 oz. serving.

Getting the most bang for your buck: A lean cut of lamb is the way to go as its range of protein content is higher than most meat. Lamb leg and lamb steaks with the fat trimmed will end up on the higher end of the spectrum, packing in more than 25 grams of protein per serving.

Ground lamb and lamb ribs fall at the bottom of the chain, so these varieties are better eaten outside of the post-workout window.

Bonus: Lamb is loaded with vitamin B12, which is incredibly vital to endurance. While supplementing with B12 is possible, it’s most welcomed in the body via real food sources. B12 offers up natural energy for better, more intense workouts.

Poultry

It’s no secret that in the world of weightlifting, bodybuilding and the like, chicken meat is coveted above all. Plain Jane chicken breasts can get a little boring, though, so let’s explore our options.

Chicken

Protein content: 20-35 grams of protein per 115 g / 4 oz. serving.

Getting the most bang for your buck: Plain ol’ chicken! Sure, it gets old, but you can mix it up. A lean cut of chicken breast offers up 35 grams of protein putting it in the running for the best recovery food on the market.

Chicken thighs offer up substantial protein, coming in on the middle of the sliding scale while also being more economical. Avoid fatty cuts of chicken on the bone after a workout as they fall on the lower end of the chain.

Bonus: A serving of chicken provides the RDA of niacin which helps the body to convert food into energy – an obviously important component of maintaining or increasing muscle mass!

Eggs

Protein content: 6-7 grams of protein per egg

Getting the most bang for your buck: One egg just ain’t gonna cut it if you want to get stronger, but they do serve their purpose. A 2-3 egg omelette with some leftover meat from dinner added will offer up a protein punch in the AM.

A few hard-boiled eggs as a snack during the day can help keep you full and fueled. You can also supplement smaller portions of meat with an egg or two at meals.

Bonus: Eggs are the perfect food. They’re contain all of the essential amino acids which means your body will be able to efficiently use this source of protein. Check out our favorite recipes for leftover eggs here.

Pork

Protein content: 17-27 grams of protein per 115 g / 4 oz. serving.

Getting the most bang for your buck: We’re not talking about bacon, although it is delicious. Bacon is primarily a source of fat. The same goes for pork sausage.

Instead, opt for lean cuts of pork loin or trimmed pork shoulder. Pork is somewhere in the middle in terms of protein, but it makes a great choice if you’re looking to switch things up.

Bonus: Pork contains enough thiamine in one serving to get you upto speed. This helps your body properly recover after a heavy weight sesh.

Seafood

Most seafood is a great choice for a healthy diet, but this is especially true if you’re hitting the gym on a regular basis. With plenty of options for tinned seafood, it’s budget-friendly and easy to eat on the go in place of a protein shake.

Tuna

Protein content: 26 grams of protein per 115 g / 4 oz. serving.

Getting the most bang for your buck: Opt for sustainable tuna to avoid the issue with over-fishing. A fresh tuna steak will pack in the most protein. If you opt for canned tuna, go for yellowfin over skipjack as it contains a bit more.

Bonus: Omega-3 fatty acids! Like most fish, tuna contains omega-3’s which aid in weight loss, helping you to shed fat and put on lean muscle.

Octopus

Protein content: 30 grams of protein per 115 g / 4 oz. serving.

Getting the most bang for your buck: Well, it’s pretty simple! Just eat octopus. This seafood is absolutely loaded with quality protein.

While it isn’t as easy to source or cook as many other varieties of fish, you can find it canned if you look hard enough. Otherwise, fresh octopus is the way to go.

Bonus: Octopus is high in iron which helps your cells, organs and muscle tissues breathe. Oxygen is an important part of muscle recovery and growth, and iron facilitates this.

Not a fan of tuna or octopus? Prawns, salmon and sardines are all great sources of protein and other essential nutrients.

Vegetarian

While animal products certainly offer up easy and abundant protein content, there are some less meaty options for those who prefer it, or for those who want to supplement their meat intake with a variety of other foods.

Tempeh

Protein content: 31 grams of protein per 1 cup serving.

Getting the most bang for your buck: Tempeh is easily the safest plant-based protein as it’s comprised of fermented soy. While soy has its health drawbacks, bringing out the good bacteria with fermentation eliminates some of the worry and digestive distress.

Bonus: Tempeh offers up a quite impressive dose of calcium. While building muscle might be the goal, it’s important to keep your bones strong, healthy and able if you’re putting your body through the inherent stress of strength training.

Greek yoghurt

Protein content: 23 grams of protein per cup

Getting the most bang for your buck: While we encourage full-fat dairy including fermented yoghurt for all of its health benefits and the full-factor, opting for plain, non-fat yoghurt is ideal for packing in protein.

As a full meal replacement, a 2% yoghurt is ideal as you don’t sacrifice much protein and you still get some of those healthy fats.

Bonus: Yoghurt is lightweight compared to most whole-food sources of protein. Some people lose their appetite after a workout, but still want to refuel with something substantial.

Yoghurt is a suitable option for those looking to ditch the equally as lightweight but sugary protein bars.

Properly prepared legumes (soaked overnight and cooked well) pack a decent amount of protein, however they often need to be paired up with other plant based protein (e.g. rice) to get the complete set of essential amino acids.

Have we helped clear things up regarding protein? What’s your favorite post-workout fix? Share this with your gym buddies!

Alex

Music, mountains, dogs, travel, food and friends.

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