Hybrid Athlete Food Blog

Pumpkin Pie Muffins

Posted by Lacey Byrd on

Pumpkin Pie Muffins

Ready in 30 minutes
Serves 12 people
Per Serving: 
Calories: 75
Protein: .5
Carbohydrates: 14
Fat: 2
Ingredients
For the cupcakes
  • 1 can pumpkin or 1 1/2 cups pumpkin puree
  • 2 very ripe bananas
  • 1/2 cup coconut sugar
  • 1 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt
For the whip topping
  • 1 can full fat coconut milk
  • 2 T maple syrup
  • 1 tsp vanilla beans
Preparation
  1. Preheat oven to 350.
  2. In a food processor , combine all the cupcake ingredients and blend until smooth. You may need to scrape down the sides a few times.
  3. Spoon the mixture into lined muffin pans . I used silicone liners for mine. They don't stick like paper liners can.
  4. Bake for 20-25 minutes.
  5. Let these cool completely before removing from the muffin liners. Since they are soft like pumpkin pie, I highly recommend putting these in the fridge after baking. It should firm them up more.
  6. To make the whip topping, open up your can of coconut milk that has been in the fridge overnight. Scoop the fatty white part off and place in a mixing bowl with the vanilla and maple syrup. Use the whipping attachment and whip the coconut into a cream. Scoop a little on top of each muffin. Enjoy!!

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Pumpkin Pie Muffins

Posted by Lacey Byrd on

Pumpkin Pie Muffins

Ready in 30 minutes
Serves 12 people
Per Serving: 
Calories: 75
Protein: .5
Carbohydrates: 14
Fat: 2
Ingredients
For the cupcakes
  • 1 can pumpkin or 1 1/2 cups pumpkin puree
  • 2 very ripe bananas
  • 1/2 cup coconut sugar
  • 1 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt
For the whip topping
  • 1 can full fat coconut milk
  • 2 T maple syrup
  • 1 tsp vanilla beans
Preparation
  1. Preheat oven to 350.
  2. In a food processor , combine all the cupcake ingredients and blend until smooth. You may need to scrape down the sides a few times.
  3. Spoon the mixture into lined muffin pans . I used silicone liners for mine. They don't stick like paper liners can.
  4. Bake for 20-25 minutes.
  5. Let these cool completely before removing from the muffin liners. Since they are soft like pumpkin pie, I highly recommend putting these in the fridge after baking. It should firm them up more.
  6. To make the whip topping, open up your can of coconut milk that has been in the fridge overnight. Scoop the fatty white part off and place in a mixing bowl with the vanilla and maple syrup. Use the whipping attachment and whip the coconut into a cream. Scoop a little on top of each muffin. Enjoy!!

Read more


Apple Rose Pastries

Posted by Lacey Byrd on

Apple Rose Pastries

Ready in 40 minutes
Serves 6 people
Per Serving:
Calories: 114
Protein: 2
Carbohydrate: 58
Fat: 3
Ingredients
  • 1 Large Apple (or 2 smaller apples)
  • 1 Sheet of Puff Pastry, thawed
  • 1/2 Lemon - Juice
  • 2 tablespoon Apple Butter
  • Cinnamon and Ground Gloves (sprinkle to taste)
Preparation
  1. Slice your apple in half and then carefully cut the core out without breaking the apple. You want to keep the half of the apple in tact.
  2. Slice your half apple pieces into thin strips of apple.
  3. Place those apple slices in a microwavable bowl of water with juice of half a lemon. Microwave the apples for 4 minutes to soften. Then, drain the water out of the bowl.
  4. Roll out your thawed puff pastry sheet slightly on a floured surface. Cut into 6 even long strips.
  5. Spread a thin layer of apple butter onto each strip.
  6. Starting on one end, place the apple strips onto the top half of the puff pastry strip, slightly staking the slices on top of each other as you work your way down. You want a little of the apple popping off the top of the pastry strip. When you get to the end, leave a little empty space on the pastry strip.

    WARNING - the apple slices will be a little warm.
  7. Sprinkle with a little cinnamon and ground cloves to taste.

    NOTE: You could substitute nutmeg for cloves if you prefer.
  8. Fold over the bottom half of the pastry strip on top of the apple slices.
  9. Start at the side you started with and start rolling. When you get to the end, take the little bit of extra puff pastry and rub/press it into the outside of the pastry rose to create a slight seal.
  10. Spray your muffin pan with a non-stick spray and then add your pastry rose. 
  11. Bake at 375 for 30 minutes.
  12. Remove from pan and let cool on rack.

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Apple Rose Pastries

Posted by Lacey Byrd on

Apple Rose Pastries

Ready in 40 minutes
Serves 6 people
Per Serving:
Calories: 114
Protein: 2
Carbohydrate: 58
Fat: 3
Ingredients
  • 1 Large Apple (or 2 smaller apples)
  • 1 Sheet of Puff Pastry, thawed
  • 1/2 Lemon - Juice
  • 2 tablespoon Apple Butter
  • Cinnamon and Ground Gloves (sprinkle to taste)
Preparation
  1. Slice your apple in half and then carefully cut the core out without breaking the apple. You want to keep the half of the apple in tact.
  2. Slice your half apple pieces into thin strips of apple.
  3. Place those apple slices in a microwavable bowl of water with juice of half a lemon. Microwave the apples for 4 minutes to soften. Then, drain the water out of the bowl.
  4. Roll out your thawed puff pastry sheet slightly on a floured surface. Cut into 6 even long strips.
  5. Spread a thin layer of apple butter onto each strip.
  6. Starting on one end, place the apple strips onto the top half of the puff pastry strip, slightly staking the slices on top of each other as you work your way down. You want a little of the apple popping off the top of the pastry strip. When you get to the end, leave a little empty space on the pastry strip.

    WARNING - the apple slices will be a little warm.
  7. Sprinkle with a little cinnamon and ground cloves to taste.

    NOTE: You could substitute nutmeg for cloves if you prefer.
  8. Fold over the bottom half of the pastry strip on top of the apple slices.
  9. Start at the side you started with and start rolling. When you get to the end, take the little bit of extra puff pastry and rub/press it into the outside of the pastry rose to create a slight seal.
  10. Spray your muffin pan with a non-stick spray and then add your pastry rose. 
  11. Bake at 375 for 30 minutes.
  12. Remove from pan and let cool on rack.

Read more


Bacon and Brussel Sprouts

Posted by Lacey Byrd on

 

 

Bacon and Brussel Sprouts
Ready in 45 minutes
Serves 6 people
Per Serving: 
Calories: 161
Protein: 6g
Carbohydrates: 12g
Fat: 11g
Ingredients
  • 1 1/2 pounds Brussels sprouts washed and dried
  • 5 slices (120 g) diced turkey bacon or pancetta
  • 1/4 cup good olive oil
  • 4 cloves garlic crushed or finely chopped
  • 1 teaspoon salt
  • 1/2 teaspoon cracked black pepper
  • 2 tablespoons balsamic glaze or more to serve
Preparation
  1. Preheat the oven to 425°F (220°C). Lightly grease a large baking pan with nonstick cooking oil spray or a light coating of oil. Set aside.
  2. Trim the ends of sprouts and cut in half lengthwise.
  3. Arrange brussels sprouts, any loose leaves, bacon and garlic on the pan. Drizzle with olive oil. Season with salt and pepper. Toss well and spread mixture out in a single layer.
  4. Roast sprouts, turning once through cooking, until tender with charred edges. The bacon will be cooked and crispy (about for 25-30 minutes).
  5. Toss with the balsamic vinegar. Adjust taste with extra salt and pepper, if needed.
  6. Serve immediately

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Bacon and Brussel Sprouts

Posted by Lacey Byrd on

 

 

Bacon and Brussel Sprouts
Ready in 45 minutes
Serves 6 people
Per Serving: 
Calories: 161
Protein: 6g
Carbohydrates: 12g
Fat: 11g
Ingredients
  • 1 1/2 pounds Brussels sprouts washed and dried
  • 5 slices (120 g) diced turkey bacon or pancetta
  • 1/4 cup good olive oil
  • 4 cloves garlic crushed or finely chopped
  • 1 teaspoon salt
  • 1/2 teaspoon cracked black pepper
  • 2 tablespoons balsamic glaze or more to serve
Preparation
  1. Preheat the oven to 425°F (220°C). Lightly grease a large baking pan with nonstick cooking oil spray or a light coating of oil. Set aside.
  2. Trim the ends of sprouts and cut in half lengthwise.
  3. Arrange brussels sprouts, any loose leaves, bacon and garlic on the pan. Drizzle with olive oil. Season with salt and pepper. Toss well and spread mixture out in a single layer.
  4. Roast sprouts, turning once through cooking, until tender with charred edges. The bacon will be cooked and crispy (about for 25-30 minutes).
  5. Toss with the balsamic vinegar. Adjust taste with extra salt and pepper, if needed.
  6. Serve immediately

Read more


Magnesium - The Most Beneficial Mineral?

Posted by Lacey Byrd on

Magnesium - The Most Beneficial Mineral?

There are multiple types of vitamins and minerals that our bodies need to function healthily.

 

Vitamins and minerals are referred to as “micronutrients” and each of them has a different function inside of the body.

 

Some micronutrients for example act as coenzymes, meaning that they help carry chemicals between enzymes, while others just serve as catalysts for certain chemical reactions.

 

Magnesium is one of the most important micronutrients for the body, as it helps catalyze a variety of processes in the body.

 

As a matter of fact, more than 300 biochemical reactions require magnesium!

 

For this reason, it is important to derive sufficient magnesium from your food and supplements.

 

Magnesium Deficiency

 

Because the modern-day diet is deprived of many vitamins and minerals, magnesium deficiency is a very common thing nowadays.

 

And though magnesium deficiency isn’t likely to lead to bad side effects in the short term, it is definitely not something to overlook, as the long-term may speak otherwise!

 

The Symptoms

Some of the first symptoms of magnesium deficiency one can notice, are the following:

 

  1. Loss of appetite
  2. Nausea
  3. General exhaustion
  4. Weakness
  5. Lack of appetite
  6. Muscle cramps
  7. Numbness
  8. Mood swings

 

Now, the thing is that there are a multitude of reasons for the occurrence of a magnesium deficiency.

 

If you are generally healthy however, the most likely cause of a deficiency, would be your diet!

 

So let’s have a look at the best magnesium-rich foods one can find nearby!

 

Magnesium Food Sources

 

Luckily, unless your deficiency is severe, you can solve your problem by just picking out the right food sources.

 

Magnesium can be found in a variety of food sources, with the most abundant ones being plant sources.

 

Here are the foods that contain the highest amounts of magnesium:

 

  1. Seeds
  2. Walnuts
  3. Hazelnuts
  4. Almonds
  5. Rice
  6. Basil
  7. Spinach
  8. Coriander

 

Now, a thing to consider is that thermic preparation of some of these foods may lead to depletion of its magnesium contents, so don’t overcook these foods!

 

Magnesium Supplements

If you find it hard to meet your body’s magnesium needs from food alone, supplements can be a viable alternative!

 

Before you go on to buy a tub of pills however, you have to know a thing or two.

 

Firstly, the amount of magnesium you take in is NOT the only thing - You have to also consider its bioavailability, or, in other words, how much of it is absorbed.

 

This bioavailability depends massively on the type of magnesium supplement you are getting.

 

Magnesium oxide & magnesium carbonate are two of the magnesium supplements with a lower bioavailability.

 

Instead of getting those, opt for magnesium supplements binded with organic compounds like salts and amino acids, such as:

 

  1. Magnesium citrate
  2. Magnesium glycinate
  3. Magnesium lactate

  Sustained Release VitalMag® | Vitamin & Mineral Boosts | Nutrition | Shaklee US site

These are some of the most bioavailable forms of magnesium that have been shown to be optimally absorbed.

 

Recommended Daily Intake

 

Alright, we’ve been talking about deriving sufficient magnesium from food and supplements, but… How much of it is enough, actually?

 

Well, the recommended intake varies, depending on factors like age and gender.

 

Here’s how the recommendations go:

 

  • 14-18 years old - 410 mg for males, 360 mg for females
  • 19-30 years old - 400 mg for males, 310 mg for females
  • 31-50 years old - 420 mg for males, 320 mg for females
  • 51+ years - 420 mg for males, 320 mg for females

 

Note that this is the recommended COMBINED intake, meaning you should calculate the amount from both food and supplement sources.

 

Take-Home Message

 

Your nutrition plan is not just about meeting your caloric & macronutrient goals for the day.

 

It is also about understanding that there are micro elements that your body needs for proper functioning.

 

Magnesium is one of the more important ones, that plays key roles in hundreds of functions in the body and for this reason, you should make sure to...

 

To have a fitness and nutrition plan customized for you, go check out www.hybridathletetraining.com 

Read more

Magnesium - The Most Beneficial Mineral?

Posted by Lacey Byrd on

Magnesium - The Most Beneficial Mineral?

There are multiple types of vitamins and minerals that our bodies need to function healthily.

 

Vitamins and minerals are referred to as “micronutrients” and each of them has a different function inside of the body.

 

Some micronutrients for example act as coenzymes, meaning that they help carry chemicals between enzymes, while others just serve as catalysts for certain chemical reactions.

 

Magnesium is one of the most important micronutrients for the body, as it helps catalyze a variety of processes in the body.

 

As a matter of fact, more than 300 biochemical reactions require magnesium!

 

For this reason, it is important to derive sufficient magnesium from your food and supplements.

 

Magnesium Deficiency

 

Because the modern-day diet is deprived of many vitamins and minerals, magnesium deficiency is a very common thing nowadays.

 

And though magnesium deficiency isn’t likely to lead to bad side effects in the short term, it is definitely not something to overlook, as the long-term may speak otherwise!

 

The Symptoms

Some of the first symptoms of magnesium deficiency one can notice, are the following:

 

  1. Loss of appetite
  2. Nausea
  3. General exhaustion
  4. Weakness
  5. Lack of appetite
  6. Muscle cramps
  7. Numbness
  8. Mood swings

 

Now, the thing is that there are a multitude of reasons for the occurrence of a magnesium deficiency.

 

If you are generally healthy however, the most likely cause of a deficiency, would be your diet!

 

So let’s have a look at the best magnesium-rich foods one can find nearby!

 

Magnesium Food Sources

 

Luckily, unless your deficiency is severe, you can solve your problem by just picking out the right food sources.

 

Magnesium can be found in a variety of food sources, with the most abundant ones being plant sources.

 

Here are the foods that contain the highest amounts of magnesium:

 

  1. Seeds
  2. Walnuts
  3. Hazelnuts
  4. Almonds
  5. Rice
  6. Basil
  7. Spinach
  8. Coriander

 

Now, a thing to consider is that thermic preparation of some of these foods may lead to depletion of its magnesium contents, so don’t overcook these foods!

 

Magnesium Supplements

If you find it hard to meet your body’s magnesium needs from food alone, supplements can be a viable alternative!

 

Before you go on to buy a tub of pills however, you have to know a thing or two.

 

Firstly, the amount of magnesium you take in is NOT the only thing - You have to also consider its bioavailability, or, in other words, how much of it is absorbed.

 

This bioavailability depends massively on the type of magnesium supplement you are getting.

 

Magnesium oxide & magnesium carbonate are two of the magnesium supplements with a lower bioavailability.

 

Instead of getting those, opt for magnesium supplements binded with organic compounds like salts and amino acids, such as:

 

  1. Magnesium citrate
  2. Magnesium glycinate
  3. Magnesium lactate

  Sustained Release VitalMag® | Vitamin & Mineral Boosts | Nutrition | Shaklee US site

These are some of the most bioavailable forms of magnesium that have been shown to be optimally absorbed.

 

Recommended Daily Intake

 

Alright, we’ve been talking about deriving sufficient magnesium from food and supplements, but… How much of it is enough, actually?

 

Well, the recommended intake varies, depending on factors like age and gender.

 

Here’s how the recommendations go:

 

  • 14-18 years old - 410 mg for males, 360 mg for females
  • 19-30 years old - 400 mg for males, 310 mg for females
  • 31-50 years old - 420 mg for males, 320 mg for females
  • 51+ years - 420 mg for males, 320 mg for females

 

Note that this is the recommended COMBINED intake, meaning you should calculate the amount from both food and supplement sources.

 

Take-Home Message

 

Your nutrition plan is not just about meeting your caloric & macronutrient goals for the day.

 

It is also about understanding that there are micro elements that your body needs for proper functioning.

 

Magnesium is one of the more important ones, that plays key roles in hundreds of functions in the body and for this reason, you should make sure to...

 

To have a fitness and nutrition plan customized for you, go check out www.hybridathletetraining.com 

Read more


Chickpea Curry

Posted by Lacey Byrd on

Chickpea Curry

Ready in 20 minutes

Serves 2 people

Per Serving: 

Calories: 272

Protein: 7

Carbohydrates: 20

Fat: 19

Ingredients

1 tbsp olive oil

15 g diced onion

½ tsp minced garlic

½ tsp minced ginger

¼ tsp paprika

½ tsp curry powder

¼ tsp cumin

100 g grated tomatoes

100 ml coconut milk

100 g boiled chickpea

35 g frozen spinach


Preparation

  1. Heat the oil in a boiling pot over medium heat and sauté the diced onion, garlic and ginger for 1 minute.
  2. Mix and stir all of the spices in the pot for a minute.
  3. Add in the tomatoes, coconut milk and chickpeas to the pot and stir for a while.
  4. Add the spinach and cook for about 4 minutes then turn off the heat and transfer it to the plate.

Tips

Add grilled chicken breast or shrimp for additional lean protein.

Read more

Chickpea Curry

Posted by Lacey Byrd on

Chickpea Curry

Ready in 20 minutes

Serves 2 people

Per Serving: 

Calories: 272

Protein: 7

Carbohydrates: 20

Fat: 19

Ingredients

1 tbsp olive oil

15 g diced onion

½ tsp minced garlic

½ tsp minced ginger

¼ tsp paprika

½ tsp curry powder

¼ tsp cumin

100 g grated tomatoes

100 ml coconut milk

100 g boiled chickpea

35 g frozen spinach


Preparation

  1. Heat the oil in a boiling pot over medium heat and sauté the diced onion, garlic and ginger for 1 minute.
  2. Mix and stir all of the spices in the pot for a minute.
  3. Add in the tomatoes, coconut milk and chickpeas to the pot and stir for a while.
  4. Add the spinach and cook for about 4 minutes then turn off the heat and transfer it to the plate.

Tips

Add grilled chicken breast or shrimp for additional lean protein.

Read more