Greek Yogurt Smoothie Bowl

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 When I made this smoothie bowl I did not initially think the finish product would be this large. Typically, I do not shy away from demolishing a dish as delicious as this one, but there was honestly too much this time. In the recipe below you will notice I said this makes 2 servings. Once all ingredients are mixed, I recommend separating it into 2 containers. I ate this for lunch and as a sweet dessert later that night.

I used Stonyfield® organic vanilla Greek Yogurt as the base. This adds twice the protein compared to other yogurts without artificial sweeteners. Beet root powder can be found at Whole Foods or Mariano’s. I know it may sound expensive, but the truth is a little goes a long way. I bought 2 ounces for $3.00 and I have used it for 4 different recipes and have yet to run out. Use it sparingly! Plus it creates a pretty pink/red color that is aesthetically pleasing!

Now, if you do not want to go through the trouble of cutting open a coconut and scrapping the meat out on your own, toasted coconut chips are a good alternative. I personally prefer to use fresh coconut meat because the prepackaged option is usually toasted with added sugar and sodium, but do what you will.

I try to wash and cut all my fresh fruit immediately when I buy them. This always increases your chances of eating them and not allowing fresh foods to spoil. Of course, not everyone will have the time to do this and I certainly am not able to do it every time I come home from the grocery store. I have thrown away fruits and vegetables due to spoilage just like everybody else. Simply aim to get this beneficial tasks completed and hopefully, over time, it will become part of your normal routine. My fruit was already diced and sliced for this recipe making it extremely simple for me to make. All I had to do was mix the base together and top it with what my boyfriend likes to call “My voo doo foods”. (I still don’t know why he is surprised by some of my cooking methods after 8 years of living this lifestyle together. lol)

I could go on and on about the nutritional benefits from this particular smoothie bowl, but that will be too lengthy. If you do have any questions or would like to learn more about proper nutrition, please contact me at rraymundo810@gmail.com for health inquires and nutrition coaching.

Greek-Yogurt-Smoothie-Bowl 

Prep Time: 5-10 minutesIMG_1638

Servings: 2 

Ingredients:

  • 1 1/2 c Greek Yogurt
  • 2 tsp beet root powder
  • 1 tsp maca powder
  • 3 strawberries, sliced
  • 1/2 kiwi, sliced
  • 1/4 c cantaloupe, diced
  • 1/8 c pomegranate seeds
  • 1 1/2 Tbsp gluten free granola
  • 1 Tbsp pumpkin seeds
  • 2 tsp cacao nibs
  • 1/2 tsp bee pollen
  • 1/2 tsp chia seed
  • young coconut meat, shredded

Directions:

  1. Combine greek yogurt, maca, and beet root. Blend thoroughly until evenly mixed.
  2. Top with remaining ingredients. Eat quickly before others want a taste, everyone will want to steal this yummy bowl of health.

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Thank you for visualizing nutrition and health with me once again!

Help support by subscribing to my email listing to receive automatic updates when new recipes have been posted.

❤ Rebecca Raymundo, RD, LDN

 Per serving: Calories: 334; Total Fat: 14.6 g (Saturated Fat: 6.9 g); Cholesterol: 37.5 mg; Sodium: 123.6 mg; Potassium: 650 mg; Total Carbs: 41.6 g; Dietary Fiber: 3.4 g; Protein: 10.4 g; Calcium: 29.6%; Vitamin A: 21.2%; Iron: 6.8%.

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Breakfast of Champs

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Hey Y’all!

I know i’ve been MIA for the past couple months and for that I apologize! I have been cooking up a plethora of yummy, healthy meals I would love to share with you all and trust me… they are coming! Since I am back logged with recipes to choose from I am going to attempt to make a new post every few days to get caught up. If I haven’t mentioned already, I have a bit of OCD and even something as small as not posting my recipes as I create them makes me feel super unorganized. (I am sure many fellow type A people can relate, right?) A very important reason why I created this blog was to have a place where I can share and encourage my clients and followers to live a healthy lifestyle, the fact that I can have my recipes organized in a safe place that will last forever just so happens to be the best bonus ever (and a dietitian’s dream if I say so myself!)

Okay everyone… Now lets get back to visualizing nutrition in a healthy way for 2015. Here we go again!

This recipe is one of my favorites to make for breakfast during the week because it provides easily digestible complete proteins making it easy on your tummy, lots of energy, antioxidants, and most importantly… it’s S I M P L E !

This was exactly what I needed to get through Hump day and once the middle of the week rolls around, I’m sure it doesn’t hurt anyone to have a nourishing treat in their arsenal.

For this recipe, I used cultured greek plain coconut milk as the base. The brand I typically buy when searching for dairy free yogurt is So Delicious®.  You can find it at most health food store, but I bought this from Mariano’s. Its thickness and creaminess makes you feel like you are taking little bites of heaven. I love this brand because it is organic and fiber rich. Since it is plain, I would suggest adding a natural sweetener. I added banana, agave nectar, maca powder, and spirulina (the stuff that makes it green).

Check out my previous post Greek Yogurt Cup for more information about maca root powder.

I have touched on the topic of using spirulina briefly in the past so I will elaborate. The chlorophyll makes the pigment over powering so be prepared to consume green green green! Regardless, it tastes delicious, therefore, it truly shouldn’t matter.

Spirulina is a micro-algea originally used by the Aztecs. I know, algea, ew sounds gross right? Well that is wrong. I have had many people hesitant to try it because the word algea was associated with something that was thought to be inedible. The reality of the matter is it’s a source of Vitamin B1, B2, B6, B12, beta-carotene, and iron among others.

If this is not enough to fill your stomach like me add a small side. I devoured half a grapefruit for an added does of the powerhouse vitamin known as vitamin C.

Co-Yo Bowl with Spirulina  

Prep Time: 5 minutesScreen shot 2015-02-05 at 7.47.42 PM

Servings: 1

Ingredients:

  • 1 cup cultured greek plain coconut milk (so delicious®)
  • 1/2 banana
  • 1 tsp spirulina (organicburst®)
  • 1 tsp maca powder (organicburst®)
  • 1 Tbsp agave nectar

Toppings:

  • 1/2 kiwi, sliced
  • 1/2 bananas, sliced
  • 1/4 cup blueberries
  • 2 tsp chia seeds
  • 1 tsp raw cacao nibs
  • 1/8 cup gluten free vanilla granola bites

Directions:

1. Blend ingredients for base first.

2. Top with your favorite fresh goodies! As easy as 1…2…3!

I topped mine with anti-inflammatory and antioxidant rich fruits (kiwis, bananas, blueberries), chia seeds, raw cacao nibs, and homemade granola. (I promise I will post the recipe for the granola the next time I make it so it can be perfected ;). This breakfast recipe is gluten free and vegan friendly making it great for everyone.

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 The best trick to create a healthy and filling breakfast is to chose what you have on hand to save money. If you do not have any fresh fruits around buy whats in season to get the best deals. Avoid using processed foods and artificial sugars such as acesulfame K, aspartame, neotame, saccharin, and sucralose. 

Enjoy your breakfast of champs!

Thanks for visiting!

Don’t forget to subscribe to my blog to receive automatic updates about new posts.

❤ Rebecca Raymundo, RD, LDN

 (Not including grapefruit) Per serving: Calories: 550; Total Fat:20g (Saturated Fat: 8.1g); Cholesterol: 0 mg; Sodium: 137.3mg; Potassium: 858.8mg; Total Carbs: 75.3g; Dietary Fiber: 22.1g; Protein: 13.3g; Calcium: 51.3%; Vitamin A: 162.5%; Iron: 33.2%.

Avo-Cholocate-Protein-Mouse w/ Vanilla-Chia-Pudding

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I have previously mentioned I am training for my very first marathon and if you follow me, I am sure you have seen my fitness posts and refueling recipes. The Chicago Marathon is now exactly 6 days away and it is a extremely scary thinking I will soon be running 26.2 miles non-stop along with thousands. I am so excited to be a part of such a great event because this has been something I have wanted to do since I was a freshman in high school. I love crossing items off my bucket list and that is exactly what I am doing with this. Come Sunday, I can forever say I finished the Chicago Marathon. Yay!

If you are a fellow marathon runner, short distance runner, or just run for fun I know we can all agree on feeling exhausted afterwards. Especially when the distance traveled is long distance. Our body’s glucose stores are being used up for energy because glucose is the bodies preferred fuel source. Once they are depleted it is essential to refuel our body with proper nutrition for optimal recovery. The rule of thumb for marathon training is to refuel with a meal containing a 3:1 ratio of carbs to protein and rehydrate with a beverage containing 4:1 ratio.

Therefore, after my grueling 20 mile run the other day in the heat, I rehydrated with a sports drink to help ignite the recovery process and refuel my body with the electrolytes I lost through sweat. Within an hour I made sure to get a mix of high-carb and moderate protein into my body. The post run meal 3:1 ratio is essential because your body is craving simple carbs for quick energy and complex carbs to balance out your insulin levels.

This avocado-chocolate mouse/chia pudding may not be the easiest thing to make after running long distance, but I planned for this. Account for time needed to prepare this recipe and prep before your run as I did. If you know you will be too exhausted to blend and assemble something like this, than plan to replenish your body with simpler foods such as a banana, yogurt, bagels and muffins, or fruit. Don’t forget to balance your carb to protein ratio with a lean protein. This recipe provides almost 27 grams of complete protein that will help aid in your recovery, repair, and rebuild muscle.

The sound of avocado and chocolate mixed together doesn’t sound like it fits right? I understand all you skeptics out there because if I never tired it, I would think that sounds disgusting too. Remember the old saying “Don’t judge a book by its cover”? Well, that is the same motto I always teach when dealing with food. This combination actually gives the mouse a delicious creamy texture that nourishes your body with omega’3 and anti-inflammatory agents. Once everything is mixed together you can’t even taste the avocado. No one has ever noticed it was in there until I told them. The chia pudding recipe is the same one I used in my Pumpkin-Coconut-Vanilla-Chia-Pudding, so check it out if you like this post because they are both very similar. I topped mine off with a plethora of super foods and continued to finish every last bit.

Please don’t get stuck in the mentality of thinking you have to eat less to lose weight even though you are still hungry or eating nothing after workouts because you just “aren’t hungry” and don’t want to eat calories you just burned. Even if you don’t feel hungry your body needs to refuel. This recipe is a serious refueling meal for your body after a long run and most importantly it is done the proper way. The delicious and satisfying taste just so happens to be the added bonus. 😉

Avo-Chocolate-Protein-Mouse w/ Vanilla-Chia-Pudding        

Preparation time: 5 minutes

Serves: 1 (pint)IMG_3970

Ingredients:

Chocolate Mouse

  • ½ avocado, scored
  • 2 Tbsp raw cacao powder
  • 2 Tbsp honey, organic
  • 1 scoop vanilla protein powder
  • 1 banana, frozen

 Chia Pudding

  • 5 Tbsp chia seed
  • 1 tsp vanilla extract
  • 1 tsp pumpkin spice
  • ½ cup almond milk
  • ½ tsp fresh ginger, grated

Optional Toppings: gluten free oats, raw cacao nibs, sunflower seeds, goji berries

Directions:

  1. Put all ingredients for chia pudding into a tupperware container and allow sufficient time to chill and expand in fridge at least 6-8 hrs. This is always easiest to do the night before.
  2. Once chia is ready, blend all ingredients for avocado chocolate mouse into a food processor and blend until consistency is smooth.
  3. Place avo-chocolate mouse in cup, layer with gluten-free oats for an added crunch (optional), add chia pudding on top. Sprinkle some of your favorite toppings including fresh fruit, seeds, or nuts. Enjoy!

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Try my recipe for dessert or breakfast. For further questions please contact me via email. I’ll be sure to share my race day fitness and health routine with all of you soon enough. Stay Healthy!

❤ Rebecca Raymundo, RD, LDN

Per serving: Calories: 622; Total Fat: 21 g (Saturated Fat: 1.1 g); Cholesterol: 0 mg; Sodium: 81.7 mg; Potassium: 625.6 mg; Total Carbs: 89.2 g; Dietary Fiber: 22.8 g; Protein: 26.4 g; Calcium: 39.7%; Iron: 15.4%; Vitamin C: 32.2%.

Pumpkin-Coconut-Vanilla-Chia-Pudding

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Listen up everyone, this is some vital information…

When making this recipe be sure to make an abundance because you will want some for later. I made four mason jars filled with this good stuff and in all honesty, 1 mason jar can easily be shared and split into two servings. The recipe below is for a half pint so feel free to multiple it to achieve desired yield.

Pumpkin-Coconut-Vanilla-Chia-Pudding       

Preparation time: 5 minutesIMG_3824

Serves: 1 half pint (8oz)

Ingredients:

Chia Pudding~

  • 3 Tbsp chia seed
  • 1 tsp vanilla extract
  • 1 tsp pumpkin spice
  • 1/4 tsp cinnamon
  • 1 cup coconut milk

Pumpkin Pudding~

  • 1/2 can pumpkin puree (15oz can) NOT PUMPKIN PIE FILLING
  • 1 1/2 banana
  • 1/2 cup pitted dates, soaked
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/4 tsp ginger
  • 2 Tbsp organic honey

Toppings: Pumpkin pie spice, cacao nibs, and unsweetened desiccated coconut.

Directions:

1.  Mix chia seed, spices, vanilla extract, and dairy free milk (or milk of your preference) in a container and refrigerate over night to allow time for seeds to soak and expand. Soak dates in water overnight to soften, they will blend a whole lot easier so do not skip this step.

2. Blend all ingredients for the pumpkin layer in a blender for 15-20 seconds. Your done! That’s it! Layer the two in a cup and top with your favorite goodies. My personal toppings are listed above.

(Note: The longer chia seed sits in liquid, the thicker the consistency will become. The chia pudding in this recipe was prepped the night before, as usual.)

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Since I am not the person who has a serious sweet tooth, try using natural sweeteners if you need. For example, add more dates, bananas, honey, or even sugar.

I absolutely love using mason jars to store food because it creates the perfect portion size and a ready to go breakfast, lunch, or dessert. Ladies and gentlemen, this one really hit the spot and it tastes even better than it looks! (If you can believe that.)

 If you or someone you know are in need of nutrition services from a Registered Dietitian, please contact me via blog email for more information on prices. Thanks!

❤ Rebecca Raymundo, RD, LDN

Per serving: Calories: 225; Total Fat: 7.2 g (Saturated Fat: 3.4 g); Cholesterol: 0 mg; Sodium: 30.8 mg; Potassium: 395.3 mg; Total Carbs: 33.5 g; Dietary Fiber: 10 g; Protein: 4 g; Calcium: 37.1%.

National Childhood Obesity Awareness Month

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With the start of September already here, it is also the start of National Childhood Obesity Awareness Month.

More than 23 million children and teenagers in the US between the ages of 2 to 19 are considered obese or overweight. This is a statistic that medical and health experts consider to be an epidemic.

This puts 1/3 of America’s children at early risk for Type 2 diabetes, high blood pressure, heart disease and even stroke. These are typically conditions associated with adulthood. Can you believe that? We live in a society where many chronic diseases and health conditions adults worry about are now something young children have to worry about. It is both a sad and horrible thing. 

It is up to all of us to prevent this epidemic from spreading through increasing awareness on an individual level. Living a healthy lifestyle is the first step you can take to help model positive eating habits for your children. Eating right and incorporating daily physical activity into your life should truly be something you start for yourself, but when children enter the equation, you begin to eat healthy not only for yourself, but for your kids too. Eating fresh, whole foods and removing the processed, fried junk from your diet should really start when your children are in the womb. Remember it’s never too early to motivate your kids to eat healthy. 

1. Serve Healthy Meals. This is where it begins. The adult is the one in charge of making food choices when a child is young. Prepare healthy meals with fresh vegetables and fruit. Use whole grains and stay away from processed foods. If your child eats healthy at a young age, chances are those same habits will continue through life.

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Whole grain waffles with nut butter and fresh organic fruit. 

2. Keep Heathy Snacks Around. We all know children to do not always have the best patience in the world. How many times have you found yourself giving a child something very unhealthy because they needed a quick snack. It’s not that big of a deal right? Well, when that same behavior occurs multiple times year after year then it turns into a bigger deal. Eliminate that option all together and buy healthy snacks to keep in the house. This way the quick and easy items will be nutrient dense.    

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Root Veggie chips with tuscan white bean hummus (store bought) 

3. Encourage exercise. Get outside and play as a family. Go for a family walk after dinner, ride your bike with your children, play at the park, go on weekend hikes, play sports such as basketball, soccer, or football. My nephew loves to just be outside and run. As long as your moving its physical activity.

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4. Limit electronic time. Our world is run by the internet, do not allow your child to get sucked in at such a young age. Limit time they can watch television or play with electronics to 2 hours or less. At a young age, children should want to play outside anyway more than they want to watch t.v.

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Let’s all do our part to help kids have a brighter and healthier future.

Happy National Childhood Obesity Awareness Month!

Thanks for Visualizing Nutrition with me!

❤ Rebecca Raymundo, RD, LDN

Happy Green Juice

 

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So this post is going to be a little bit different.

As I opened my eyes to the sun beaming on my face and my nephew, Brantley, shouting, “Becky, come on, Becky, come on!” I thought to myself, “Oh my gosh, why are you up, it’s 6 am on a Saturday morning!”. I’m just kidding, he’s always up at that time. My real thought was, “My gosh, I am so happy and lucky to be woken up like this”. So lets rewind for a second, my sisters fiance went out of town for the weekend, so of course that calls for some extra girl sleep over time. Hence, why Brantley is waking me up at the crack of dawn.

As I sat there playing cars with him on the living room floor, I thought to myself, “I am so grateful to have the life that I do.” One thing we all are guilty of is not being grateful enough for everything we have. It’s easy to get caught up in the whirlwind of life and forget what is truly important sometimes. I know I am guilty of it. Being a sister, a daughter, a girlfriend, an aunt, a friend, a coworker, an athlete, and everything else can spread you thin. Life can get the best of you sometimes and if you don’t make the best of every situation, you won’t be happy. The most important thing is that you realize when you need to take a step back and reevaluate what truly matters. My mother has always taught me to live and let live and that is what I try to do. Focus on what matters to you and the ones you care about.

I am truly blessed to have a wonderful life filled with tons of loving family and friends. I have had opportunities and support in my life many people never get the chance to have and the bottom line is I can never stop being grateful because god has blessed me with so much. I know this may seem a little bit off topic, but it is something I felt strongly about and decided for the first time in my life to share this personal side of me with my audience. Of course I am going to tie it into nutrition, it wouldn’t be me if I didn’t. So here it is for you…

This is MyNutritionVision Recipe for “Optimal Healthy & Happy Living”  

1. Start everyday with positive vibes/thought, meditation, or simple stretching. One small good thought in the morning can change your entire day. Its your choice, choose happiness. 

2. Create a nourishing and satisfying breakfast. Most importantly, enjoy it! My personal choice is my usual green juice or breakfast bowls. Today’s choice was my “Happy Green Juice”. Full recipe posted below. 

3. Live without walls. If you can, exercise in the morning or just go outside for a moment before work. Endorphins are my happy fitness drug and you can never have too much of it.

4. No time in the am, find any reason to soak up some vitamin D. Breakfast, stretching, emails, paper work, phone calls, ect. can all be done outdoors. Take advantage of the weather while you can. Winter is just around the corner, I can assure you I will still be outdoors as much as possible in the snow. 

5. Share your passion. No better work is done than work you do with love. Find something you are passionate about and keep tremendously interested in it. My Love, nutrition, but you already knew that. It’s a passion with endless possibilities and no matter what direction I choose to further my career in I know I will love it because nutrition education, medical nutrition therapy, community, food service, clinical all coincide in some way.

6. Don’t forget to enjoy your personal life. Time is of the essence right, there is never enough time in the day. Well, try as hard as you can to make time. The truth of the matter is, if it is important to you, making time for it or whom will never be an issue.

7. Love yourself. You can take this statement however you please, but loving yourself is the basis for a happy, healthy life. It means take care of yourself in regards to your body, mind, and soul. Take care of personal hygiene, stay centered, stay true to who you are, don’t let negativity in. It’s okay to take a day every once in a while to treat yourself to nice things, get your hair done, nails did, and whatever other girly things there are. Or if your outlet is a little more active like mine, go play outdoors. Hike, bike, run, ect. If you love yourself, others will follow.

8. Last, surround yourself with good people. I really don’t need to explain much with this one. It’s pretty simple. I love my family, I love my friends. I can truly say I have some of the kindest, loving, caring people as friends/family and I am grateful everyday for that. They all know who they are and I will never stop being there for all of them. 

Okay, this was my one and only Life Coach type of post. If you enjoyed it, I am thrilled and thankful. If you didn’t, well tough. 😉 This juice must have given me some sort of extra happy nutrients because I felt like I was beaming with bliss after drinking it. Try it out, it’s delicious. 

Happy Green Juice

Prep time:  5 minutesIMG_2637

Serves: 1 (12 oz)

Ingredients:

  • 1 large cucumber
  • 1 lime, juiced
  • 1 cup kale
  • 1/2 cup green grapes
  • 1 kiwi, medium
  • 1 tsp maca root powder
  • 1 tsp spirulina

Toppings: 1 tsp bee pollen, 1 tsp chia seeds

Directions:

1. Easy. Place all ingredients into juicer and press on. If you do not have a juicer, a blend with work. You can peel the cucumber to create a smoother consistency. Peeling removed some of the fiber content, but the juice is still packed with antioxidants and phytonutrients that will make you feel great.

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(Tip: If you use a blender, straining the end product in a fine mesh strainer will produce a better juice like product.)

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This recipe is made with organic produce, dairy free, gluten free, and vegan friendly. Happy Weekend. I’m crossing my fingers this rain goes away. Who’s with me?!

 Rebecca Raymundo, RD, LDN

Per serving : Calories: 277; Total Fat: 3.4 g (Saturated Fat: 0.3 g); Cholesterol: 0 mg; Sodium: 60.8 mg; Potassium: 1,004.6 mg; Total Carbs: 58.4 g; Dietary Fiber: 9.4 g; Protein: 10.1 g; Calcium: 24.3%.

Bountiful Oat-Chia Bowl

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What better way is there to start the day then with the bowl of goodies up above. Appetizing isn’t it? I know i’m drooling too!

If I had a green drink every single morning of my life I can tell you now, I would get burnt out on juice. I like to mix it up to keep a variety in my life as everyone knows I am an advocate for a well balanced diet. When I am not drinking a juice or smoothie I enjoy making a breakfast bowl. There are a million different ways you could create a healthy breakfast bowl such as my Chia-Berry Energy Bowl or Rainbow Breakfast Bowl, but my newest obsession or shall I say “this weeks obsession” is my Oat-Chia Bowl. Every bite I take is so amazingly creamy it makes it addicting. This bowl can be enjoyed cold or hot, it’s entirely up to you!

It is extremely simple to make and wonderfully healthy for you. Just by using 5 easy ingredients you can create the  bountiful base used in this recipe: chia seeds, oats (I used gluten free, but it’s not necessary), ground flax seed, coconut milk, and banana. You can soak all the ingredients overnight to allow them to expand creating a mixture of textures that are enjoyable cold or you can mix and warm it up in the morning in a small sauce pan or microwave. For this recipe, I added a few extra superfoods making the nutrition content even better for you, but the base can be made from these five ingredients as well.

The best thing about this breakfast is it requires no cutting, chopping, baking, or cooking. You can essentially mix it up, top with your favorite toppings, and take it to go in a small jar. I sometimes intentionally make a large amount so I can jar it up into portions and have breakfast ready to go for the next couple days. This dish is jam packed with fiber, omega-3’s, complete proteins, calcium, vitamins, and minerals that will leave you feeling energize and great from the inside out!

This bowl is nourishing enough with the simple base alone, just imagine how great this is for your body with the superfoods added and the toppings. The spirulina I added is deemed as some of the most nutritionally complete superfoods of all time. It contains a rich supply of important nutrients including plant protein, iron, vitamins A, K, and B complex. It also contains a high supply of antioxidants and has more 3x more protein than milk, and 6x more than eggs. Maca root powder is known to enhance energy and stamina. It is filled with vitamins and minerals that contain antioxidant properties and increases sexual desire and endurance. I topped my breakfast bowl with some of my favorite fresh fruits  and goodies. This added yet again more phytonutrients that act as antioxidants and many fruits with anti-inflammatory compounds that help the body.

Bountiful Oat-Chia Bowl  

Prep time: 8 minutesIMG_2468

Serves: 1

Ingredients:

  • 1/2 cup oats, gluten free
  • 1 Tbsp flaxseed, ground
  • 1 Tbsp chia seed
  • 1/2 banana, ripe
  • 1/2 coconut milk
  • 1/2 water
  • 1 tsp cinnamon
  • 1 tsp maca root powder
  • 1 tsp spirulina
  • 1 tsp honey

Topping (optional): 2 Tbsp almond butter, a handful of raspberries, mango, pineapple, frozen blueberries, and sprinkle raw cacao nibs, desiccated unsweetened coconut, and chia seeds.

Directions:

1. Place water, coconut milk, and oats in a small sauce pan on medium heat. Bring pan to a boil, about 2-3 minutes. Once most of the liquid has been absorbed remove from heat.

2. Transfer oats to a breakfast bowl. Add remaining ingredients and stir until everything is well mixed. Be sure to mash the ripe banana as well as possible to avoid remaining chunks.

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3. Top with fresh fruit, nut butter, and natures sprinkles (a.k.a coconut flakes, cacao nibs, and chia. Thought i’d mention it just in case you didn’t know what I meant;)

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Don’t forget to spread the word and share my blog with your family and friends. For more information about my nutrition services click Services Available  or send me a message. Thanks again for visiting and continue visualizing nutrition with me.

❤ Rebecca Raymundo, RD, LDN

Per serving (no toppings) : Calories: 403; Total Fat: 13.1 g (Saturated Fat: 3.8 g); Cholesterol: 0 mg; Sodium: 87.6 mg; Potassium: 457.9 mg; Total Carbs: 58.6 g; Dietary Fiber: 15.7 g; Protein: 13.9 g; Calcium: 40.3%.

Chia-Berry Energy Bowl

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If you have been following my blog, you know I love breakfast and chia seeds. I can’t seem to escape a craving for a sweet morning meal, hence, why my breakfast comes in chia form with fruit the majority of the time. I do make a lot of things I don’t get to post about so maybe I will make an effort to include a delicious breakfast post that is cooked and filled with veggies next time.

Since I eat chia pudding all the time, I typically make a lot of it at once so I can enjoy it later as a snack or throughout the next few days, but you all know by now. I also talk a lot about super foods, so I wanted to include a breakfast bowl filled with all sorts of them. I’ve used all of these ingredients in the past and have discussed their nutritive value in detail on prior food posts. Go Check them out! If you would like to learn more about what these healthy superfoods are, how they benefit our bodies, and how you can use them in your daily life then message me at rraymundo810@gmail.com or Contact to schedule a nutrition education appointment.

I love this recipe so much because it can be enjoyed by all. It is a vegan, gluten-free, dairy-free, and fully raw recipe. Although, I enjoy my animal products at times, I could never pass up a plant based meal that tastes this satisfying for my taste buds and my stomach.

Chia-Berry Energy Bowl 

Prep time: 5 minutes

Serves: 2

Ingredients:

Chia blend

  • 1 cup coconut milk
  • 4 Tbsp chia seed
  • 1 Tbsp organic honey
  • 1 tsp vanilla

Berry blend

  • 1/2 cup coconut milk
  • 1 banana
  • 1 cup blueberries, frozen
  • 1 tsp maca powder

Directions:

1. Pour the milk, vanilla, honey, and chia in a bowl or container the night before to allow chia seeds enough time to absorb the liquid and expand. I did not include this in the preparation time because this is something you can easily do ahead of time. I like to always get it ready the night before, takes less than 5 minutes.

2. Blend coconut milk, banana, berries, and maca in a blender for about 1 minute or until well mixed. I use my magic bullet because it is 1 individual serving and more convenient for clean up and saving time.

3. Pour chia and berry blend into a bowl at the same time so they can evenly be distributed. Finish with your favorite toppings and eat up.

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I used fresh organic blueberries, sliced kiwi, crushed almonds, unsalted sunflower seeds, raw cacao nibs, and bee pollen to bring this entire bowl together. This bowl alone contains more than 50% of an adult woman’s DRI for fiber and is a significant source of omega-3’s, antioxidants, and polyphenols. I won’t be running out of energy anytime soon after eating all these nutrients.

 Follow me on instagram and twitter @MyNutritionVision for more healthy inspiration and recipe ideas. Thanks for visiting and keep visualizing nutrition from my plate to yours!
❤ Rebecca Raymundo, RD, LDN

Per serving (no toppings) : Calories: 337; Total Fat: 12.6 g (Saturated Fat: 4.7 g); Cholesterol: 0 mg; Sodium: 37.2 mg; Potassium: 423 mg; Total Carbs: 45.8 g; Dietary Fiber: 14.9 g; Protein: 3.7 g; Calcium: 71.7%.

 

Greek Yogurt Cup

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I am a victim to those late night cravings. If I eat dinner too early or get home too late to make a full meal, my stomach is still rumbling for food. When it’s late and I am hungry, all I want if something small, something fast, something now. Since I am in need groceries, I currently have a bunch of random foods in my fridge, so what I did was throw a few items together and within seconds my delicious late night snack was ready to eat. See, eating healthy does not always have to be as hard as you think.

I used vanilla greek yogurt, yes I am indulging in some late night dairy, freshly cut watermelon, blueberries, maca, mint, and bee pollen. That’s all it was, no need to run to the grocery store every time you want to make a nutritious meal or snack. Many things you may already have in your home can be made into a delicious healthy meal, you just have to know how to use healthy foods to your advantage. Yes, I know its not typical to have bee pollen in your pantry, but you don’t always need those specialty food items, be creative to keep yourself satisfied. For instance, switch the bee pollen topping for some freshly grated ginger or cinnamon.

The two superfoods I used that you may not know much about are the maca and bee pollen. They have both become staples in my everyday meals and using them can be very beneficial to your health. So for a little nutrition education:

1. Maca Powder 

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Maca is a root that has been used for years by the Peruvians as medicine. The plant root produces a powder that is nutrient dense and can produce good balance to your daily diet. Maca has been used for anemia, chronic fatigue, and athletic performance because it enhances energy levels and stamina. It also has been used for fertility, memory improvement, and hormone imbalance. Maca powder can also boost your immune system and help with osteoporosis, depression, and symptoms of menopause.

2. Bee pollen   

Screen shot 2014-07-31 at 11.29.07 AM Bee pollen has been used for years in Chinese medicine to correct nutrient imbalance. It is used to improve endurance and vitality, aids in recovering from chronic illness, reduces cravings, prevents illnesses such as the cold and flu, boost immune system, and helps to build new blood cells. Of course, you will not see these results over night. Adding it into your everyday diet could help your body over time. I sprinkle 1 tsp over many of my foods including smoothies, oatmeal, cereal, chia bowls, and even salads.

Vanilla Greek Yogurt Cup     

Preparation time: 2 minutes

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Ingredients:

  • 1 cup greek yogurt, vanilla
  • 4 pieces watermelon, cubed
  • 5 blueberries
  • 1 tsp bee pollen
  • 1 tsp maca powder
  • 5 leaves mint, fresh

Directions:

1. Place greek yogurt and maca powder into a cup, stir until mixed well.

2. Top with watermelon, berries, fresh mint, and bee pollen.

The mint just adds something extra by giving an aroma that is so refreshing and delectable. If you don’t have it on hand, use any of your favorite topping, preferably sticking with fresh items, such as fruit.

I used Greek yogurt because that is what I had and I need the added protein because of my marathon training, but you can easily switch this out for a yogurt of your choosing or vegan coconut yogurt. I do enjoy the “So Delicious Dairy Free” greek yogurt.

My whole point is a healthy meal or snack can be made in as easy as 1,2,3. You do not always have to stress and run to the store to make your family or yourself something good for you, use what you have.

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 Love your body, feed your body, fuel your body with healthy and easy recipes from MyNutritionVision. Remember to tag me at #brnutritionvision if you try my recipes to let me know what you think! Thanks for visiting!
❤ Rebecca Raymundo, RD, LDN

Per serving : Calories: 223; Total Fat: 0.9 g (Saturated Fat: 0.2 g); Cholesterol: 0 mg; Sodium: 106 mg; Potassium: 406.1 mg; Total Carbs: 30.4 g; Dietary Fiber: 2.2 g; Protein: 22.6 g; Calcium: 62.7%.

Rainbow Breakfast Bowl

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Start your Sunday Funday off right with my delicious Rainbow Breakfast bowl made with chia, spirulina, and topped with tons of great tasting superfoods.

I am not going to lie, my favorite thing about this dish was the beautiful bowl. I just bought a set and was so excited to use them I washed, dried, and served my breakfast in one without noticing the price sticker was still on the bottom. Oops 😉 . Since we all know I love chia, I thought it was extremely appropriate to write a post about this scrumptious breakfast option. I often make some form of chia bowl for breakfast so I will write another post soon about how easy it is to change up only a few ingredients to make your chia bowl seem like a whole different meal.

As I mentioned, the base to my breakfast bowls are typically the same, the chia mixture. Everything else is toppings. Simply by adding one or two things or changing the fresh fruit you top it with can transform your bowl to look completely different from day to day. Here is how I made my energizing superfood breakfast bowl.

Rainbow Breakfast Bowl   

Preparation time: 10 minutes, freeze overnight

Serves: 2

Ingredients:

  • 1 cup coconut milk
  • 3 Tbsp chia seed
  • 1 Tbsp organic honey
  • 1 tsp vanilla
  • 1 tsp spirulina
  • 1 banana
  • Topping: fresh blueberries, frozen raspberries, crushed almonds, and goji berries.

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Directions:

1.  Blend milk, honey, vanilla, and banana. Add chia seed to blend and allow at least 6-8 hours for it to sit in the fridge. I always let it sit overnight. You could always double the chia recipe to make a larger quantity so it can be prepped and ready to use for the week.

2. Add spirulina to chia pudding mix in the morning. Throw toppings on and enjoy.

 If you try out my recipes please tag #brnutritionvision and tell me if you enjoyed it!  Subscribe to my blog’s email listing or follow me at @mynutritionvision on instagram to continue to learn about my vision of health! You can also find me on twitter, tumblr, and pintrest. Thanks for visiting and have a great Sunday Funday!
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❤ Rebecca Raymundo, RD, LDN

Per serving (with toppings) : Calories: 305; Total Fat: 14 g (Saturated Fat: 2.8 g); Cholesterol: 0 mg; Sodium: 51.4 mg; Potassium: 352.7 mg; Total Carbs: 39.8 g; Dietary Fiber: 11.7 g; Protein: 7.3 g; Calcium: 38.3%.