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Farro Salad with Roasted Vegetables and Feta Cheese

This farro salad is the most delicious easy and healthy grain salad! It’s filled with roasted vegetables, creamy feta cheese, and crunchy walnuts, and is perfect for meal prep.

farro salad with roasted vegetables

I love experimenting with different whole grains in my kitchen. There are so many delicious options! Quinoa and brown rice are my usual staples, but lately I’ve been obsessed with farro. It has a nice chewy texture and slightly nutty flavor that I love!

Whenever I’m in a meal prep rut, I’ll make a big grain salad. I cook a big batch of grains, roast a few different veggies, and mix them all together. I love to add something creamy to the salad, such as avocado, tahini, or a soft cheese. So simple, healthy, and delicious!

farro salad with roasted vegetables

This farro salad features some of my favorite summertime veggies: asparagus, corn, and cherry tomatoes. There is also lots of garlic, fresh basil, and chickpeas for a boost of protein. My favorite part of this salad might just be the walnuts, though! They add such a great unexpected crunch.

How to Cook Farro

There are a lot of instructions out there about how to cook farro. My favorite method that has never failed me is the pasta method. Honestly, this is also the easiest method, and works every time for me!

  • Bring a large pot of water to a rolling boil (just as if you were cooking pasta).
  • Add your farro and reduce to a simmer.
  • Cook for 25-30 minutes until desired consistency is reached. I prefer a slightly chewier farro.
  • Drain the excess water from the pot.
  • Fluff farro with a fork, then use any way you’d like!
farro salad ingredients

Main Ingredients Of This Farro Salad + Some Nutrition Notes

  • Farro: Farro is a type of wheat grain. It’s an excellent source of fiber, and has more than most grains! It is also higher in protein than other grains like brown rice.
  • Asparagus: Asparagus is a good source of many vitamins, including A, C and K. It’s also an excellent source of folate, which is very important during pregnancy to prevent neural tube defects.
  • Tomatoes: Tomatoes have many antioxidants, including lycopene. This antioxidant, which gives tomatoes their red hue, is actually more abundant in cooked tomatoes, like the ones in this farro salad!
  • Corn
  • Basil
  • Feta Cheese
  • Walnuts
farro salad

If you love this farro salad recipe, you may also like

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Farro Salad with Roasted Vegetables and Feta Cheese

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: main dish

Description

This farro salad is the most delicious easy and healthy grain salad! It’s filled with roasted vegetables, creamy goat cheese, and crunchy walnuts, and is perfect for meal prep.


Scale

Ingredients

  • 1 cup farro
  • 1 pint cherry tomatoes
  • 4 cloves garlic, sliced
  • 1 bunch asparagus, woody ends removed, and chopped
  • 12 tbsp avocado oil
  • Salt
  • Pepper
  • 1 ear corn
  • 1 can low sodium chickpeas, drained and rinsed
  • 2 handfuls fresh basil, chopped
  • Zest of 1 lemon
  • Juice of 1 lemon
  • Extra virgin olive oil
  • 1/4 cup chopped walnuts
  • 1/3 cup feta cheese

Instructions

  1. Preheat oven to 410 degrees F.
  2. Bring a large pot of water to a rolling boil. Add farro, reduce to simmer, and cook for 25-30 minutes until desired consistency is reached. Drain excess water.
  3. While farro cooks, roast the vegetables. Toss cherry tomatoes, garlic, and asparagus with avocado oil. Season with salt and pepper to taste. Roast for 20 minutes, until tomatoes are burst and wrinkly.
  4. Toss cooked farro, roasted vegetables, chickpeas, and basil together in a large bowl with lemon zest, lemon juice, and a generous drizzle of olive oil. 
  5. Sprinkle with feta cheese and walnuts.
  6. Serve warm or cold – it tastes delicious either way!


Notes

  • Farro does not expand as much as other grains like rice, so if you sub another grain, reduce the dry measurement to 1/2 or 2/3 cup.
  • Store in an airtight container in the fridge for up to 5 days. 

Keywords: farro salad, roasted vegetables, grain salad

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Disclosure: Some of the links in this post are affiliate links, which help keep Daisybeet running. I truly love all the brands I link to, and use them frequently in my daily life!

Featured

Chocolate Banana Cream Pie Parfaits (Vegan, Gluten Free)

These chocolate banana cream pie parfaits are full of rich chocolate and banana flavor. This recipe is vegan, gluten free, and easy to make!

chocolate banana cream pie parfaits

If you’re a banana lover, then banana cream pie is a must try! It’s full of creamy banana filling, fresh sliced bananas, and fluffy whipped cream. If you’re like me though, you know that banana is always better when chocolate is involved!

These chocolate banana cream pie parfaits are filled with all the banana and chocolate goodness you could ever want. They are made with good-for-you ingredients that won’t let you feeling weighted down after. Can you guess what makes these parfaits extra creamy?

chocolate banana cream pie parfaits

How to Make these Chocolate Banana Cream Pie Parfaits

These pie parfaits are made up of a few different elements, each of which bring something delicious to the table. Here are the steps you’ll take:

  • Bake some vegan, gluten free crust “cookies”, which you will crumble into your pie parfaits.
  • Prepare the creamy chocolate filling by blending together bananas, avocado (the secret creamy ingredient!), peanut butter, maple syrup, cacao powder, melted chocolate, and a little sea salt.
  • Make coconut whipped cream.
  • Thinly slice a banana, then layer everything in small jars – crust cookie crumbles, chocolate banana filling, banana slices, and whipped cream.
  • Sprinkle with cacao nibs and dig in!
crust cookies

What Do You Need to Make These Pie Parfaits?

These are the main ingredients you’ll need to make these delicious pie parfaits.

  • Bananas
  • Avocado
  • Almond Flour
  • Oat Flour
  • Coconut Oil
  • Maple Syrup
  • Cacao Powder
  • Dark Chocolate Chips
  • Flax Meal
  • Coconut Milk

A Few Recipe Notes

  • You want to have very ripe bananas and avocados for this recipe. The bananas will be sweeter if they are spotty and beginning to brown.
  • You can sub a different liquid sugar for maple syrup, such as agave or honey.
  • If you are not vegan, you can sub regular whipped cream for the coconut whipped cream.

If you love this chocolate banana cream pie recipe, you may also like these other banana recipes:

Let me know if you love this recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

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Chocolate Banana Cream Pie Parfaits (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: serves 4 1x
  • Category: dessert

Description

These chocolate banana cream pie parfaits are full of rich chocolate and banana flavor. This recipe is vegan, gluten free, and easy to make!


Scale

Ingredients

Crust Cookies

  • 1 tbsp flaxmeal + 3 tbsp warm water to make 1 flax egg
  • 1 cup almond flour
  • 1 cup old fashioned rolled oats
  • 1 tbsp melted coconut oil
  • 1 tbsp maple syrup

Filling

  • 2 tbsp dark chocolate chips, melted
  • 2 ripe avocados
  • 2 large ripe bananas
  • 2 tbsp maple syrup
  • 3 tbsp cacao powder

Coconut Whipped Cream

  • 1 can full fat coconut milk, refrigerated for 24 hours
  • 2 tsp powdered sugar

Toppings

  • 1 large banana, sliced into coins
  • 1/4 cup cacao nibs

Instructions

  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. Make a flax egg using the flaxmeal and warm water by whisking together in a small bowl. Let sit until thickened, about 5 minutes.
  3. Combine crust ingredients in a food processor, and blend until everything is the texture of a fine meal.
  4. Form crust into a ball, then roll into a 1/4 inch thick layer using a rolling pin.
  5. Use a cup or cookie cutter to make 12-13 round cookies from the crust. Bake for 25-30 minutes until bottoms are browned and cookies are crunchy.
  6. While the cookies bake, prepare the filling by blending together all filling ingredients in a high powered blender or food processor until smooth and creamy. Place in fridge.
  7. If making the coconut whipped cream, scoop the coconut cream from the top of the chilled coconut milk can into a mixing bowl. Use a stand or hand mixer to whip the coconut cream with powdered sugar until light and airy.
  8. Crumble the cookies into chunks, then layer everything in 4 small jars – cookie crumbles, chocolate banana pudding, whipped cream, and banana slices. Sprinkle with cacao nibs. 
  9. Enjoy right away, or cover and refrigerate until eating.


Notes

  • Recipe will keep well, covered in the fridge, for up to 2 days.

Keywords: banana cream pie, chocolate banana cream pie, healthy desserts, vegan, gluten free

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Featured

Salmon Tacos with Peach Salsa and Avocado Crema (Gluten Free)

These crispy salmon tacos are full of fresh flavor from a super simple homemade peach salsa and zesty avocado crema. They make the perfect quick and delicious weeknight dinner!

Salmon Tacos

What’s your favorite easy weeknight dinner? For me, tacos are definitely up there!

I love weeknight tacos because they are quick and easy. There are so many delicious ingredient combinations, so you can easily mix it up every time. Tacos are also easy to customize, so your family can choose to add whatever toppings they enjoy.

salmon tacos with peach salsa

My perfect taco equation is pretty simple: pair your protein or veggie base with salsa or slaw, plus something creamy. I paired these salmon tacos with homemade peach salsa and avocado crema. Both are super easy to make!

I’ve been loving fruit salsa lately to take advantage of all the summer produce! I made peach salsa to go with these salmon tacos, and they paired perfectly together.

peach salsa

Why You’ll Love These Salmon Tacos

  • 30-minute recipe: These tacos take just 30 minutes to make. Perfect for weeknight dinners!
  • 10 ingredients: You’ll need just a handful of fresh ingredients for this recipe (besides basic spices and cooking oil).
  • Fresh summer flavor: The homemade peach salsa embraces fresh summer produce.
  • Well-balanced meal: These tacos combine all the elements of a balanced meal – healthy protein (salmon), carbohydrates (fruit, veggies, corn tortillas), and healthy fats (avocado, salmon). You’re sure to feel satisfied after eating these!
salmon tacos

Main Ingredients + Some Nutrition Notes

  • Salmon: Salmon is one of the best sources of omega-3 fatty acids in our diet. These heart-healthy fats are essential because our bodies do not produce any on their own. It is important to get enough omega-3s in our diet because they are anti-inflammatory, can help lower cholesterol levels, and may help protect against heart disease. Salmon is also a good source of B-vitamins, antioxidants, and potassium.
  • Peaches: This stone fruit is a great source of vitamins, minerals, and antioxidants. Remember that many of the nutrients are also found in the skin of fruits, not just the flesh, so don’t peel them!
  • Red Bell Pepper: Red bell peppers are one of the best sources of vitamin C. Red bell peppers, compared to green, yellow, or orange, are also high in many different antioxidants. The redder the pepper, the richer it is in antioxidants!
  • Avocado
  • Red Onion
  • Jalapeno
  • Cilantro
  • Lime
  • Tortillas

If you love this recipe, you may also like

Let me know if you love this recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

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Salmon Tacos with Peach Salsa and Avocado Crema (Gluten Free)

  • Author: Alex
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: serves 4 1x
  • Category: main dish

Description

These crispy salmon tacos are full of fresh flavor from a super simple homemade peach salsa and zesty avocado crema. They make the perfect quick and delicious weeknight dinner!


Scale

Ingredients

  • 2 lb salmon, cut into 4 filets
  • 1 tbsp avocado oil
  • Salt
  • Pepper
  • 1 tsp chili powder
  • 2 small ripe peaches, diced small
  • 1 red bell pepper, diced small
  • 1/2 of a large red onion, diced small
  • 3 cloves garlic, minced
  • 1/2 jalapeno pepper, minced
  • 2 handfuls fresh cilantro, finely chopped
  • Juice of 2 limes, divided
  • 2 ripe avocados
  • 1 tsp garlic powder
  • 8 corn tortillas

Instructions

  1. Preheat oven to 415 degrees.
  2. Heat avocado oil in a cast iron skillet over medium heat.
  3. Pat salmon filets dry, then season with salt, pepper, and chili powder.
  4. Place salmon, skin side up, into heated skillet. Cook for 5-6 minutes until salmon flesh is browned and crispy on the outside.
  5. Flip salmon filets, then place skillet in the oven and cook for 3-5 minutes more until fish is cooked through.
  6. While salmon is cooking, prepare salsa and avocado crema. To make salsa, combine peaches, bell pepper, red onion, half the garlic, jalapeno, and half the lime juice in a bowl. Stir to combine.
  7. To make avocado crema, blend together avocado, garlic powder, the remaining lime juice + cilantro, and salt to taste in a food processor until creamy. 
  8. Heat tortillas individually over a low burning flame on a gas burner and flip once tortilla starts to bubble. Alternatively, you can heat them in a skillet.


Notes

  • Sub mango or pineapple for peaches
  • You can use a whole jalapeno if you like spicy food

Keywords: salmon tacos, peach salsa, healthy tacos

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Featured

Almond Butter Zucchini Bread with Chocolate Chips

This zucchini bread is a more nutritious version of your favorite summertime baked treat. It’s filled with whole grain flour, almond butter, and one whole zucchini! Bake up a loaf (or two!) today if you’ve got zucchinis to use up from the garden.

almond butter zucchini bread

Zucchini bread will always remind me of sweet summer days. I grew up going to Martha’s Vineyard every summer, and my family would frequently have a loaf of Morning Glory Farm‘s zucchini bread around. Their version is the best – it’s not too sweet, super moist (sorry), and incredibly soft.

I’ve been on a baking kick lately, and have made a few recipes using almond butter that I’ve loved. I decided to test out an almond butter zucchini bread recipe. It’s instantly become one of my new favorite recipes! Ben and I polished off the loaf in a matter of days, so I think another loaf needs to happen ASAP.

almond butter zucchini bread

This zucchini bread is healthier in a few ways. White flour is replaced with whole grain spelt flour. Instead of oil, almond butter provides moisture and healthy fats. While I’m usually not the biggest fan of nuts in my quick breads, the walnuts in this recipe are a MUST. The toasty flavor and crunch are so good!

I also used Bolthouse Farms new Plant Protein Milk! This milk alternative is SUPER creamy. It’s made with pea protein, so it has 10 g of plant-based protein per 8 oz serving (plus, 50% more calcium than a serving of dairy milk)! This is definitely becoming a new staple in my kitchen. Check out their store locator to find some near you.

slices of zucchini bread

How to Make Almond Butter Zucchini Bread

  • Mix together dry ingredients – spelt flour, salt, baking powder, cinnamon, and apple pie spice.
  • Mix together wet ingredients – egg, applesauce, maple syrup, Plant Protein Milk, and vanilla.
  • Grate zucchini and squeeze out excess water.
  • Mix wet ingredients into dry. Fold in zucchini, then chocolate chips and walnuts.
  • Bake for 45 minutes – 1 hour.
sliced zucchini bread

Main Ingredients + Some Nutrition Notes

  • Zucchini: One of my favorite summertime veggies, zucchini is super versatile and full of nutrients. It is high in antioxidants, including vitamin C, plus vitamin A. It’s also a hydrating vegetable as it is high in water. Zucchini contains both soluble and insoluble fiber. Insoluble fiber helps bind cholesterol in our bodies, and it also feeds the good bacteria in our gut!
  • Bolthouse Farms Plant Protein Milk: This plant-based milk alternative is one of my new favorites! It’s got 10 grams of pea protein per 8 oz serving. Pea protein is one of the most easily digestible plant based protein sources. It is high in Branched Chain Amino Acids, which may promote muscle growth. This milk alternative also contains 50% more calcium than a serving of dairy milk, which is wonderful for those who cannot or choose not to consume dairy.
  • Walnuts: I recently wrote about walnuts in this post, but they are a wonderful nut to include in your diet. They are high in ALA omega-3 fatty acids – higher than any other nut. These anti-inflammatory healthy fats are essential in our diet, because we cannot make them ourselves.
  • Spelt Flour
  • Unsweetened Applesauce
  • Egg
  • Cinnamon
  • Almond Butter
  • Maple Syrup

If you love this recipe, you may also like

Let me know if you love this recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

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Almond Butter Zucchini Bread

  • Author: Alex
  • Prep Time: 20 minutes
  • Cook Time: 45 minutes – 1 hour
  • Total Time: 1 hour 20 minutes
  • Yield: 8 slices 1x
  • Category: baking

Description

This zucchini bread is a more nutritious version of your favorite summertime baked treat. It’s filled with whole grain flour, almond butter, and one whole zucchini!


Scale

Ingredients

  • 1 medium-large zucchini, finely grated
  • 1 1/2 cups spelt flour
  • 1/2 tsp kosher salt
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1 tsp apple pie spice
  • 1/2 cup almond butter
  • 1/2 cup Bolthouse Farms Plant Protein Milk
  • 1/2 cup maple syrup
  • 1/3 cup unsweetened applesauce
  • 1 large egg
  • 1 tsp vanilla extract
  • 1/2 cup dark chocolate chips
  • 1/2 cup crushed walnuts

Instructions

  1. Preheat oven to 350 degrees F. Line a loaf pan with parchment paper.
  2. Grate zucchini and use a clean tea towel to squeeze out excess moisture.
  3. In a large mixing bowl, combine spelt flour, salt, baking powder, cinnamon, and apple pie spice.
  4. In a separate bowl, whisk together almond butter, plant protein milk, maple syrup, applesauce, egg, and vanilla extract.
  5. Pour wet ingredients into dry and mix until just combined.
  6. Fold in zucchini, then chocolate chips and walnuts.
  7. Pour batter into loaf pan. Top with additional chocolate chips and nuts if desired.
  8. Bake for 45 minutes – 1 hour, until a toothpick in the center comes out clean.
  9. Let cool before slicing and serving.


Notes

  • Store in an airtight container in the fridge for up to 5 days.
  • Almond butter can be replaced with other types of nut butter, but the flavor may be slightly altered. 

Keywords: zucchini bread, healthy zucchini bread, whole grain

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Thank you Bolthouse Farms for sponsoring this blog post! I’m grateful to partner with brands I love to cook with, and all opinions are my own.

Featured

What to Eat Before and After A Workout

As a Registered Dietitian, I am often questioned what to eat before and after a workout. This post outlines everything you need to know about properly fueling your body for athletic performance, and how to replenish after you’ve put in the work.

Hiking for Exericse

Nutrition is one piece of the healthy lifestyle puzzle, but so is exercise. No matter what activity you choose to do, it’s important to just move your body in any way that makes you feel good.

The current physical activity guidelines for healthy adults are 150 to 300 minutes per week of moderate-intensity activity, or 75 to 150 minutes per week of vigorous-intensity activity (1). At the very least, we should be moving our butts for 30 minutes, five days per week for health benefits!

Proper nutrition is essential to help our bodies reach peak performance during exercise and to replenish afterwards. I recommend choosing real, whole foods over supplements whenever possible, because they are more filling, more satisfying, and taste better! Eating properly before and after a workout will make your workouts more effective, help prevent fatigue and injury, and allow you to continue pushing yourself to reach new fitness goals.

What to Eat Before a Workout

There are a few things to consider regarding pre-workout nutrition. First, we need to think about the macronutrient composition of our meal. It’s also important to consider the timing of our pre-workout meal or snack to prevent cramping or bloating during exercise.

Macronutrients: Carbohydrates are Key

Our bodies do not produce energy on their own. We must obtain all our energy from the food we eat. Carbohydrates are definitely the preferred source of energy! Our bodies quickly break them down into glucose, which feeds our cells as energy. We also store glucose in the form of glycogen in our liver and muscles, which the body will tap into once glucose stores are depleted during activity. (2).

It is important to consume a meal or snack predominately coming from carbohydrates before a workout. But, it is also key to include a small amount of protein, especially for weight lifting!

When we exercise, our muscles experience small microtears. These tears must be repaired by protein in order to create bigger and stronger muscles. So, including some protein in your pre-workout meal or snack gives your muscles a bit of a head start to repair and grow.

Choose easily digestible sources of carbohydrates and protein before a workout. Avoid heavy meals, anything fried or very fatty, or foods that tend to make you bloated or gassy, like beans. That way, your body won’t be tied up in the digestive process and it can focus on the work.

Timing

Giving your body the proper fuel means nothing if you don’t time it right. Eating too far away or too close to a workout won’t give you the benefits of the nutrients you consumed.

As a rule of thumb, wait at least 30 minutes after eating before exercising, and don’t go much longer than three hours between eating and working out. Try to have a carbohydrate rich snack if you’re exercising between 30 minutes to one hour. You can also have a meal that includes plenty of carbohydrates two to three hours before working out.

My one exception to this rule is if you can’t stand the thought of eating something before your 6 AM workout. There may even be some benefits to exercising after an overnight fast (3). If this is the case for you, just make sure you are prioritizing your post-workout nutrition! FYI, you still need to have water if you’re exercising on an overnight fast.

Pre-Workout Meal and Snack Ideas

If you are exercising in two to three hours, consider having one of these meals:

  • One cup of oatmeal with fresh fruit and peanut butter
  • Two egg veggie omelet with whole wheat toast, sliced avocado, and a side of berries
  • Greek yogurt with fresh fruit and granola
  • Almond butter and banana sandwich on whole wheat bread
  • Brown rice, roasted vegetables and lean protein of choice
  • Whole wheat pasta with roasted vegetables and tuna
  • Smoothie with unsweetened almond milk, peanut butter, frozen banana, and blueberries

If you’ll be working out in closer to 30 minutes to two hours, choose a snack:

  • Rice cake with peanut butter and banana slices
  • Apple nachos
  • A banana with almond butter
  • Handful of trail mix that includes nuts and dried fruit
  • One or two energy balls
  • Granola bar: I like RX bar, Larabar, 88 Acres, KIND bars, and Bob’s Red Mill Oatmeal Bars
apple nachos

What to Eat After a Workout

It is essential to eat after a workout. We need to replenish the glycogen stores we depleted during exercise, and provide our muscles with the protein building blocks to repair themselves and grow stronger.

Refueling properly after a workout helps you avoid fatigue and revs up the recovery process. Then, you can hit the gym again strong to keep meeting your fitness goals!

Macronutrients: Carbohydrates and Protein

We need carbohydrates after a workout because we used up all the energy from the ones we ate before exercise. We also tapped into the glycogen stores in our muscles. Complex carbohydrates are best because they come with fiber and other nutrients that are beneficial for our health. Think whole wheat bread, quinoa, or sweet potatoes versus processed carbohydrates.

You’ll also want to eat a substantial amount of protein after a workout. We want to give our muscles the building blocks to repair themselves while we rest. Try to get at least 10-20 grams of protein after working out. You may need more protein depending on gender, body size, and activity level. For example, strength athletes need 1.2-1.7 grams of protein/kg body weight, compared to 0.8-1.0 grams of protein/kg for the general population.

Timing

The timing of when you consume your carbohydrates and protein post-workout matters, but maybe less so than we once thought. White traditional recommendations say to eat within 30 minutes of exercise, the window or opportunity might actually be wider. One study showed that eating protein immediately to three hours after a workout increases muscle protein synthesis. Combining protein with carbohydrates after a workout may lead to even bigger muscular gains (4).

Another study showed that, depending on the timing and composition of a pre-workout meal, the window for ingesting protein after a workout may be several hours long (5). So, if your pre-workout meal contains adequate protein, you may experience similar muscle protein synthesis changes to someone waiting until after their workout to ingest protein.

Eating after a workout goes beyond just stimulating muscle growth, though. It prevents fatigue, gives us back the energy we used up, and replenishes glycogen stores. Because of this, I recommend eating a meal or snack within one hour of exercising.

Post-Workout Meal and Snack Ideas

Don’t Forget to Hydrate

Make sure to drink water before, during, and after your workout. The amount of water you need depends on the temperature you’re working out in and the intensity of the exercise. You’d obviously need more water working out in a hot or humid climate. The goal of hydration is to replace the fluid lost when we sweat. Here are general hydration guidelines:

  • Consume 14-22 oz two hours before exercise
  • Drink 6-12 oz of water for every 15-20 minutes of exercise
  • Drink 16-24 oz of water for every pound of body weight lost in sweat after exercise

Water is the best choice, but if you are exercising and sweating a lot for over an hour, a sports drink is a good choice to also replace the electrolytes lost in sweat (2).

Every Body is Different

This post is meant to serve as a general guideline for what to eat before and after a workout. These guidelines may vary individually based on gender, body size, type of exercise, age, and many other variables. Listen to your body to decide what’s best for you!

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Featured

Blueberry Matcha Avocado Popsicles (Vegan, Gluten Free)

These blueberry matcha avocado popsicles are a cool and creamy summer treat. They’re full of good-for-you ingredients like healthy fats and antioxidants. You just need six simple ingredients and a few hours of freezing time to make these pops!

blueberry matcha avocado popsicles

Nothing feels quite like summer more than frozen treats! I decided to ring in my favorite season with a delicious new popsicle recipe. These blueberry matcha avocado popsicles taste like a decadently creamy version of matcha latte.

All you need are six simple ingredients to make these popsicles. I used blueberries, coconut milk, matcha powder, maple syrup, lemon juice, and California Avocados. Putting avocado in a dessert may sound a little strange, but they actually give homemade frozen treats the creamiest, dreamiest texture! Their mild flavor blends beautifully with the coconut milk, matcha, and blueberries.

blueberry matcha avocado pops

Nutrition Notes About Avocado

I love using avocado as ingredient not just for the creamy texture, but also for the amazing health benefits.

  • Avocados have nearly 20 vitamins and minerals, including potassium, vitamin K, and B-vitamins.
  • 1/3 of a medium avocado contains 3 grams of fiber, which has a host of health benefits, including lowering cholesterol and blood sugar levels.
  • Avocados are rich in heart healthy monounsaturated fats. The fat in avocados actually helps us absorb fat soluble vitamins better (Vitamins A, D, E and K)!
popsicle

How to Make Blueberry Matcha Avocado Popsicles

  • Heat blueberries in a pan with water until their juices release, and stir in maple syrup.
  • Blend avocado, coconut milk, matcha powder, maple syrup, and lemon juice in a high powered blender or food processor.
  • Spoon blueberries into popsicle molds, then fill them to the top with avocado matcha mixture.
  • Insert popsicle sticks and freeze for 3+ hours until solid before removing.

If you don’t have a popsicle mold, you can still make popsicles! Try using paper cups, ice cube molds, or a muffin tin. You can also use a loaf pan and slice into popsicles once frozen.

popsicles

If you love these blueberry matcha avocado popsicles, you may also like these other avocado recipes

Let me know if you love this recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

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Blueberry Matcha Avocado Popsicles (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 10 popsicles 1x
  • Category: Dessert

Description

These blueberry matcha avocado popsicles are a cool and creamy summer treat. They’re full of good-for-you ingredients like healthy fats and antioxidants.


Scale

Ingredients

  • 1 pint blueberries
  • 2 tbsp water
  • 1/4 cup + 1 tbsp maple syrup, divided
  • 1 ripe California Avocado, pitted and peeled
  • 1 can full fat coconut milk
  • 2 tsp matcha powder
  • 1/2 tbsp lemon juice

Instructions

  1. Heat blueberries and water in a shallow pan over medium heat. Cook for 3-5 minutes, stirring occasionally, until juices release. Stir in 1 tbsp maple syrup and remove from heat.
  2. Blend remaining maple syrup, avocado, coconut milk, matcha powder, and lemon juice in a high speed blender or food processor until creamy.
  3. Spoon blueberries evenly into popsicle molds. Then, fill the remaining space of molds with the avocado matcha mixture.
  4. Place popsicle sticks in molds and freeze for at least 3 hours until hard.
  5. Remove from molds when ready to serve.


Notes

  • If using a silicone popsicle mold, you can remove the popsicles easily by pressing up on the popsicle from the bottom of the mold.
  • These will keep well in the freezer for up to one month.

Keywords: matcha, healthy dessert, healthy popsicles, avocado popsicles

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Watermelon Feta Salad with Cucumber and Mint (Gluten Free)

This watermelon feta salad is the most refreshing summer side dish. It’s the perfect post-beach or 4th of July Barbecue treat! All you need is five simple ingredients, one bowl, and 20 minutes to get this on the table.

watermelon feta salad

Raise your hand if you could eat an entire watermelon in one sitting…I know it’s not just me! This summer fruit is the most refreshing in my eyes, especially after a day in the sun.

I love combining sweet and savory ingredients in salads for flavor contrast. Some of my favorite salad combinations are strawberry + avocado, berries + goat cheese, and watermelon + feta. The salty, briny feta is surprisingly delicious paired with sweet and crunchy watermelon. If you’ve never tried fruit in a salad, you’re in for a surprising treat!

watermelon feta salad

How to make watermelon feta salad

This recipe couldn’t be easier. Just cut up all your ingredients and combine everything in a bowl!

  • Cut a watermelon into cubes.
  • Slice cucumber into half moon pieces.
  • Chop up a handful of fresh mint leaves.
  • Toss watermelon, cucumber, and mint in a large mixing bowl with feta cheese, zest of 1 lime, and a generous squeeze of lime juice.
  • Serve nice and cold!
watermelon feta salad

Ingredients + Some Nutrition Notes

  • Watermelon: Watermelon is one of the most hydrating fruits, as it is made of over 90% water. Eating hydrating fruits and veggies can actually count towards your daily water intake, so eat up! Watermelon is high in potassium and vitamin C and A. It’s also rich in antioxidants, including lycopene, which is important for eye health and fighting inflammation in the body.
  • Cucumber: Just like watermelon, cucumber is an incredibly hydrating food so it’s perfect for a warm day. It’s also a good source of vitamin K.
  • Mint: Using fresh herbs like mint in your recipes can replace sodium without compromising on flavor. Mint is actually high in vitamins, minerals, and antioxidants. It can also help relieve an upset stomach!
  • Lime
  • Feta Cheese

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Let me know if you love this watermelon feta salad recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

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Watermelon Feta Salad with Cucumber and Mint (Gluten Free)

  • Author: Alex
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: serves 6 1x
  • Category: side dish

Description

This watermelon feta salad is the most refreshing summer side dish. It’s the perfect post-beach or 4th of July Barbecue treat!


Scale

Ingredients

  • 1 watermelon, cut into cubes
  • 1 cucumber, sliced into half moons
  • 1 handful fresh mint leaves, chopped
  • 1/3 cup crumbled feta cheese
  • Zest of 1 lime
  • Juice of half a lime

Instructions

  1. Toss watermelon, cucumber and mint together in a large mixing bowl.
  2. Sprinkle with feta cheese, lime zest and lime juice.
  3. Serve cold.


Notes

  • Will keep in an airtight container in fridge for 1-2 days.

Keywords: watermelon feta salad, healthy salad recipes, summer salads, watermelon feta mint

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