• Frankie Smith

St. Patrick's Day Health Challenge

I know that St. Patrick's day isn't something that we go all out for, but its still fun to get in the spirit right?! Personally, I love celebrating small holidays because it makes me happy and its fun, its also a good thing to do if you are feeling down about everything that is happening in our world right now. When we were younger, St. Patrick's day was all about catching the leprechaun, but this year it's about something else... eating healthy!

St. Patrick's day is mostly filled with green or gold and I was thinking, green literally symbolizes health. Think about it, when you think of "healthy food" you usually think of salad, green smoothies, and vegetables, all of which are green. This year I am challenging you to the ultimate St. Patrick's day challenge: eating green foods for the entire day! I have set up the complete meal plan below. DO NOT PANIC. GREEN FOOD DOES NOT HAVE TO BE GROSS!!! I ensure you, these recipies super tasty, easy to make, and healthy!


Breakfast: Spirulina Pancakes or Avocado Toast

Before I get into the recipe, I want to talk about my obsession with spirulina. Spirulina is a superfood that comes in the form of tablets or powder, I use the powder. Spirulina is packed with essential vitamins, 1 tablespoon of it contains the vitamins of 3-4 servings of fruit and veggies. It also offers immune support, antioxidants, and anti-inflammatory benefits.


Spirulina Pancake Recipie:

- 1/2 cup oat flour (1/2 cup blended oats)

- 1/2 cup milk

- 1/4 cup water

- 1/2 a mashed banana

- 1 tsp vanilla extract

- 1 heaping tsp spirulina powder

- 1 tsp baking powder


Optional:

- blueberries

- dark chocolate chips

- toppings


Directions:

  1. mash banana in a bowl

  2. add in the rest of the ingredients

  3. heat a pan on medium and spray with cooking spray or olive oil

  4. pour 1/4 cup of batter on and flip when edges are brown (should make 3-5 pancakes)

  5. top with fresh fruit, peanut butter, and maple syrup! enjoy!

Avocado Toast Recipe:

- 2 pieces of bread (I like Ezekiel, rye, or the seeded wheat English muffins)

- avocado

- small handful of kale or spinach

- cherry tomatos

- lemon

- everything but the bagel seasoning


Directions:

  1. toast bread

  2. mash desired amount of avocado

  3. finely chop kale or spinach and add to avocado

  4. mash avocado mixture on toast and add sliced cherry tomatos

  5. squeeze lemon and add everything but the bagel seasoning on top! enjoy!


Lunch: Spinach Wrap or Chop Salad

Hummus and Spinach Wrap recipe:

- green, spinach tortilla

- hummus

- turkey or such meat of choice (or you can do just veggies!)

- spinach

- cucumber

- carrot

- bell pepper

- everything but the bagel seasoning


Directions:

  1. thinly slice cucumbers, carrots, and cut bell pepper in strips

  2. evenly spread a layer of hummus on the middle of spinach tortilla

  3. lay down a handful of spinach on top of the hummus

  4. layer turkey and the rest of veggies on top

  5. sprinkle seasoning

  6. wrap up and enjoy!


Chop Salad recipe:

- iceberg lettuce

- kale

- cherry tomatos

- cucumbers

- chickpeas

- turkey or chicken (you can also just do a veggie version)

- basil

- crumbled goat cheese, or mozzarella

- 1 tbs olive oil

- lemon squeeze

- 1/4 tsp dijon mustard

- salt and pepper


Directions:

  1. chop iceberg and kale and put in a bowl (I don't know the exact measurements but do whatever you are hungry for, this is the volume of your salad, kale and iceberg should be a 1:1 ratio)

  2. chop tomatos, cucumbers, meat of choice and basil and put them with the lettuce along with the cheese and chickpeas

  3. in a separate bowl, combine oil, dijon, lemon, salt, and pepper (you may have to adjust based on the amount of lettuce)

  4. toss dressing in with the lettuce and other toppings. enjoy!


Dinner: Pesto Pasta with Roasted Veggies

- tri-color pasta (its the one with veggie powders in it)

- pesto sauce

- brussel sprouts, cauliflower, carrots, tomatos, sweet potato, or any veggies you have on hand!

- olive oil

- salt and pepper


Directions:

  1. cook pasta according to directions

  2. add in desired amount of pesto and toss

Veggies:

  1. chop desired amount of veggies and put them in a bowl

  2. drizzle veggies with olive oil and season with salt and pepper

  3. place on a lined baking sheet and put in the oven at 385 for 10 minutes on each side

  4. serve on the side or tossed in with pesto pasta and enjoy!


Snacks:

Some of these snacks don't really require any set up or cooking. Here are some basic green snacks:

- cucumbers and hummus

- green grapes

- pistachios

- snap pea chips


Here are other snacks that require slightly more effort:

Green Smoothie Recipe:

- 1 frozen banana

- 1/2 cup frozen mango

- 1/2 cup frozen pinapple

- 2 big handfuls of spinach

- 1/4 -1/2 cup milk


Directions:

- put all ingredients in a blender and blend until smooth

- serve over ice and enjoy!


Chips and Guac Recipe:

- 1/2 an avocado

- 1/4 cup chopped tomatoes

- 2 tbs chopped onion

- squeeze of half a lemon

- cilantro

- pinch of salt and pepper


Directions:

  1. mash avocado

  2. add in tomatoes, onions, lemon, and spices

  3. combine and serve with tortilla chips!








Desert:

Matcha Oatmeal Cookies (vegan):

- 1/4 cup olive oil or melted coconut oil

- 1 flax egg (1 tbsp ground flax seed +3 tbsp hot water, let sit for a few minutes) or 1 egg

- 1/3 cup coconut sugar

- 3 tbsp maple syrup

- 1 tsp vanilla

- 1 cup oat flour (1 cup blended oats)

- 2/3 cup oats

- 1/2 tsp salt

- 1 tsp baking soda

- 4 1/2 tsp macha powder


Directions:

  1. Preheat oven to 350 and line 1-2 cookie sheets

  2. In a large bowl, mix together oil, flax egg, coconut sugar, maple syrup, and vanilla

  3. Add in oat flour, oats, salt, baking soda, and macha

  4. Using a table spoon, scoop dough onto cookie sheet

  5. Bake for 10-14 minutes, let cool for 10 before eating





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