Top 5 Vacation Spots This Summer - On A Budget

Want to get away this Summer but don't have Jay-Z level funds?? We feel you. Below are 5 amazing vacation destinations that will take your hard earned dolla the furthest...

1) Mozambique

One of Africa's best budget travel destinations! Extremely affordable accommodation along white sand beaches - What more could you ask for!? Forbes suggests checking out Villa Sands or Terraço das Quitandas. - easily feel like a millionaire here for nothing! 

One of Africa's best budget travel destinations! Extremely affordable accommodation along white sand beaches - What more could you ask for!? Forbes suggests checking out Villa Sands or Terraço das Quitandas. - easily feel like a millionaire here for nothing! 

2) Dallas

Dont want to leave the great United States this Summer but still want fun, food and great hotels? According to Forbes, the city was voted the most affordable destination in the U.S. last year by Priceline! They also suggest the high-rise Omni Dallas for its stunning rooms and starts at just under $200 - leaving you plenty of money to bar hop in your boots!

Dont want to leave the great United States this Summer but still want fun, food and great hotels? According to Forbes, the city was voted the most affordable destination in the U.S. last year by Priceline! They also suggest the high-rise Omni Dallas for its stunning rooms and starts at just under $200 - leaving you plenty of money to bar hop in your boots!

3) Haiti

The island provides all the awesome Caribbean characteristics you're looking for this Summer without bleeding your bank account dry. Outside of the later part of the summer, flights from New York range from $300 to $500, and even cheaper when flying from cities in Florida. And living large while you're there is totally doable - According to @missjetsetter even the nicest, newest Marriott Port-au-Prince goes for $130 to under $200 a night for larger rooms. Fresh seafood caught and prepared right in front of you for under $10 tickle your fancy? This is the place for you!

The island provides all the awesome Caribbean characteristics you're looking for this Summer without bleeding your bank account dry. Outside of the later part of the summer, flights from New York range from $300 to $500, and even cheaper when flying from cities in Florida. And living large while you're there is totally doable - According to @missjetsetter even the nicest, newest Marriott Port-au-Prince goes for $130 to under $200 a night for larger rooms. Fresh seafood caught and prepared right in front of you for under $10 tickle your fancy? This is the place for you!

4) Greece

The weakened euro will make your American dollar go the extra mile! The struggling economy welcomes your tourist dollars and you can eat and sleep like a king at a peasants price. Holly Johnson of Club Thrifty suggests you book a three- or four-star hotel for well under $100, like 360 Degrees, a beautiful hotel in Athens located directly on Monastiraki Square. 

The weakened euro will make your American dollar go the extra mile! The struggling economy welcomes your tourist dollars and you can eat and sleep like a king at a peasants price. Holly Johnson of Club Thrifty suggests you book a three- or four-star hotel for well under $100, like 360 Degrees, a beautiful hotel in Athens located directly on Monastiraki Square. 

5) Guatemala

For our last destination, we rely on probably the best person ever - Shannon O'Donnell, National Geographic Traveler of the Year and founder of ALittleAdrift.com Often looked over because of nearby Costa Rica, Guatemala is more off the beaten path and it's also easy on the budget. O'Donnell suggests staying at Lush Atitlan - a gorgeous, affordable place to stay in San Marcos La Laguna.

For our last destination, we rely on probably the best person ever - Shannon O'Donnell, National Geographic Traveler of the Year and founder of ALittleAdrift.com Often looked over because of nearby Costa Rica, Guatemala is more off the beaten path and it's also easy on the budget. O'Donnell suggests staying at Lush Atitlan - a gorgeous, affordable place to stay in San Marcos La Laguna.

So get your butt in that saddle and get that body vacation ready!! You'll have money left over for some pretty bathing suits to get those heads turning :) See you in the saddle!!

List courtesy of Forbes magazine https://www.forbes.com/sites/laurabegleybloom/2016/11/30/30-cheapest-places-to-travel-in-2017/#5f9ae24324c5

Post Memorial Day Guilt Free Dishes

After 3 days of burgers and beer, that bathing suit might be fitting a little bit too tight. If you are craving a lighter fare but dont want to compromise flavor, check out these dishes below to get your fix while still satisfying your taste buds. 

Acai Smoothie

INGREDIENTS

  • 1 3.5-ounce package frozen unsweetened açai puree
  • 2 bananas
  • 1 cup pomegranate juice
  • 1 cup frozen raspberries
  • 1 tablespoon agave nectar

HOW TO MAKE THIS RECIPE

In a blender, combine one 3.5-ounce package frozen unsweetened açai puree with 2 bananas, 1 cup frozen raspberries, 1 cup pomegranate juice and 1 tablespoon agave nectar and blend at high speed until smooth. Serve right away.

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Kale Salad with Miso and Pistachios 

INGREDIENTS

  • 1 1/2 pounds kale—stems discarded and leaves thinly sliced
  • 3 tablespoons fresh lemon juice
  • Kosher salt
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons sesame seeds, lightly crushed
  • 1 tablespoon brown miso
  • 1 teaspoon dark brown sugar
  • 3 tablespoons extra-virgin olive oil
  • 2 scallions, thinly sliced
  • 1/4 cup unsalted roasted pistachios, chopped

HOW TO MAKE THIS RECIPE

  1. In a large bowl, toss the kale with the lemon juice and a generous pinch of salt.

  2. In a small bowl, whisk the vinegar with the sesame seeds, miso and sugar. Gradually whisk in the oil. Add the dressing to the kale and toss well. Scatter the scallions and pistachios on top and serve.

Tuna Ceviche with Avocado & Cilantro

INGREDIENTS

  • 1 pound sushi-grade tuna, sliced 1/4 inch thick
  • 1 small red onion, halved and thinly sliced
  • 3/4 cup fresh lime juice
  • 1 teaspoon freshly ground black pepper
  • 1 large Hass avocado, cut into 1/3-inch dice
  • 1/4 cup coarsely chopped cilantro, plus leaves for garnish
  • Salt

HOW TO MAKE THIS RECIPE

  1. Line a baking sheet with plastic wrap. Arrange the tuna slices in a single layer on the baking sheet and freeze until fairly firm, about 15 minutes.

  2. Stack the slices of tuna. Using a very sharp chef’s knife, cut the tuna into neat 1/4-inch cubes. Transfer the cubed tuna to a medium glass or ceramic bowl and stir in the red onion, lime juice and black pepper. Cover the tuna with plastic wrap and refrigerate for 1 hour, stirring gently with a plastic spatula every 15 to 20 minutes (the diced tuna will change color slightly).

  3. Just before serving, gently fold in the diced avocado and chopped cilantro. Season the ceviche with salt. Transfer the ceviche to a serving bowl or individual glasses. Garnish with cilantro leaves.

Cucumber and Baby Pea Salad

INGREDIENTS

  • 1 cup plain whole-milk Greek yogurt
  • 3 tablespoons fresh lemon juice
  • 1/4 cup extra-virgin olive oil
  • 1 cup flat-leaf parsley leaves
  • 1/4 cup finely shredded basil leaves
  • Salt and freshly ground pepper
  • 1 pound frozen baby peas, thawed
  • 3 large seedless cucumbers (about 1 pound each)—peeled, halved lengthwise, seeded and sliced crosswise 1/2 inch thick

HOW TO MAKE THIS RECIPE

  1. In a large bowl, whisk the yogurt with the lemon juice and olive oil. Add the parsley and basil and season with salt and pepper. Stir in the peas and cucumbers and serve.

Melon and Strawberry Salad with Spicy Lemongrass Syrup

INGREDIENTS

  • 2 plump lemongrass stalks, bruised and coarsely chopped
  • 2 fresh hot red chiles, quartered lengthwise
  • Finely grated zest of 1 lime
  • 1 cup sugar
  • 1 pound strawberries, halved or quartered if large
  • 1 pound cubed (3/4-inch) peeled yellow or white-fleshed melon such as Canary or Crenshaw
  • 2 tablespoons slivered mint leaves
  • 2 teaspoons minced crystallized ginger
  • 1/2 cup crème fraîche

HOW TO MAKE THIS RECIPE

  1. Set a medium bowl in a large bowl filled with ice. In a medium saucepan, combine the lemongrass, chiles, lime zest and sugar with 1 cup of water and bring to boil, stirring until the sugar is dissolved. Simmer until slightly thickened, about 8 minutes. Transfer to the ice water bath and let chill for 15 minutes.

  2. In a large bowl, toss the strawberries with the melon and mint. Strain the cooled lemongrass syrup over the fruit and toss gently. Refrigerate just until slightly chilled.

  3. In a bowl, stir the ginger into the creme fraiche. Spoon the fruit salad into bowls, top with a dollop of the ginger cream and serve.

Photos and Recipes courtesy of FoodandWine.com

Jumpstart Your Beach Bod

Wellness Tips To Get You Bikini Ready

Getting your body ready for fun under the sun isnt easy. And finding new and exciting ways to take care of yourself are few and far between. However, thanks to our friends over at www.mindbodygreen.com, we have some new trends to share with you that will make the Summer of '17 your best Summer yet!

No. 1 

The Ketogenic Diet

"The trendiest diet since paleo, Keto is one of the most-searched wellness trends. While plant-based diets are still beloved and going strong, people are intrigued by the potential neurological benefits of this high-fat, low-sugar diet that has been used as an effective treatment for epilepsy since the 1920s and is now being studied as a therapy option for conditions like Alzheimer's and autism.

The main goal of the ketogenic diet is to train your body to rely on fat (instead of glucose) for fuel."

No. 2

This Time Its Personal

"The year 2016 saw one-size-fits-all eating prescriptions take a back seat to individualized nutrition products. In this new year, we expect that trend to continue, with emerging brands taking personalization further than ever. Take a look at Habit, a company that uses clients' DNA to suggest optimized meals. 

Not convinced you need your own bespoke plan? A study published this August adds scientific cred to the trend. It found that "personalized nutrition advice helped people to make bigger and more appropriate changes to their diets than the conventional healthy eating advice which was followed by our control group." That's enough to make us embrace our individuality."

No. 3

Sober(er) Living

"In the past, if someone said they were "sober," it usually meant they were a recovering alcoholic. But over the past few years, a shift has started to occur. We've seen Americans put more focus on health, and the next frontier is our drinking habits.

Breweries like Copenhagen-based Mikkeller are beginning to cater to the connoisseur who wants to enjoy the experience of a well-crafted beer without the buzz. Mikkeller's Drink'in The Sun 13 rates at just 0.26 ABV, but features flavors as rich and diverse as lemon, grapefruit, peach, and apricot. At the same alcohol level, Drink'in The Snow gives you a holiday flavor profile complete with clove, coriander, and orange."

No. 4

Make Way For Mezcal

"The distinctive, smoky distilled spirit has soared in popularity. For the health-conscious, mezcal's traditional, small-batch, rustic origins hold the key to its appeal. Whereas tequila production has largely been outsourced to large-scale factories, mezcal is still made almost exclusively in the Mexican town of Oaxaca, where agave is mashed by hand, roasted in underground pits, and left to ferment in the open air, taking on alluringly idiosyncratic characteristics.

Emerging brand Gem & Bolt is marketing to (of-age) millennials, selling a mezcal infused with damiana, a Mexican herb traditionally associated with healing properties. We'll drink to that."

No. 5

Infrared Saunas

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"Infrared saunas are a unique new trend that's gaining major popularity in the wellness community. These saunas use a different type of heat wave—the same that hospitals have been using in rehab and to keep premature babies warm—that permeates the body and raises its core temperature. Because of this, infrared saunas are actually cooler than traditional saunas and reach about 120 to 140 degrees Fahrenheit, while traditional saunas can reach nearly 200 degrees Fahrenheit. Because the heating system is different, infrared saunas also provide different health benefits like soothed muscles and joints, more powerful detoxification, and deeper relaxation...and they make you sweat more."

 

Source: https://www.mindbodygreen.com/0-27900/11-wellness-trends-to-watch-in-2017.html

 

Make Your Arms Sizzle For Spring

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It is that time of year again: The beginning of wearing less and less. The key to every spring look is showing off those sexy shoulders and arms. Take a page right out of Shape Magazine and use these expert moves to get those arms sleeveless ready!

Bent-Over Row

A. Stand with feet hip-width apart. Hinge at the hips, knees slightly bent, back almost parallel to the floor. Hold dumbbells in both hands directly below chest.

B. Pull the right dumbbell up next to ribcage, elbow toward the ceiling, keeping left dumbbell hanging straight down. Lower back to starting position. Repeat on the left side. Do 8 on each side.

Reverse Flyes

A. Stand with feet hip-width apart. Hinge at the hips, knees slightly bent, back almost parallel to the floor. Hold dumbbells in both hands directly below chest.

B. Lift dumbbells to shoulder height, pulling elbows toward back but keeping hands wide. Lower arms to starting position. Do 8 reps.

L-Raise

A. Stand with feet hip-width apart and dumbbells in hands. Hold the right dumbbell by side with palm facing in, and the left dumbbell in front of left leg, with palm facing thigh.

B. Keeping arms straight, raise left arm forward and right arm to the side so they both reach shoulder height. Keep core tight and don't lean toward either side. Do 8 reps, then switch sides and repeat.

Single-Arm Plank

A. Start in high plank position, but place left hand toward center of chest and wrap right hand around lower back.

B. Hold for 20 seconds. Switch sides, and repeat with the right arm down.

Single-Arm Rows

A. Start in single-arm plank position on the left side, holding dumbbell in right hand.

B. Pull dumbbell up next to ribcage, pulling elbow toward the ceiling and keeping core and hips stable. Do 8 reps, then switch sides and repeat.

Close Overhead Press

A. Stand with feet hip-width apart, knees slightly bent, and dumbbells in racked position in front of shoulders with palms facing in.

B. Press dumbbells overhead, keeping palms facing in. Keep core tight and glutes engaged. Do 8 reps.

Sprint with Arms in L Position

A. Stand with arms raised in front of you, forearms and biceps forming a 90-degree angle with fingertips pointing toward the ceiling and palms facing in.

B. Maintain this arm position and sprint in place. Continue for 20 seconds.

Military Press

A. Stand with feet hip-width apart, dumbbells in racked position at shoulder height, palms facing body.

B. Open elbows wide and spin dumbbells so palms face forward and press them up overhead, tapping dumbbells together at the top.

C. Reverse the movement, lowering dumbbells with elbows wide and then spinning dumbbells in to racked position with palms facing in. Do 8 reps.

Push-Ups

A. Stand in high plank position, hands slightly wider than shoulders and feet together.

B. Lower torso until elbows form a 90-degree angle, then push back to starting position. Keep hips lifted and core engaged. Do 8 reps.

Rest for 60 to 90 seconds, then repeat the circuit one or two more times.

Do these moves and your active recovery wont seem so bad! See yall in the saddle :)

April To Do List: Don't Miss Festivals

Get out your calendar and take note! These festivals will keep your April filled with good music, craft beer and fun times with friends outdoors. Scroll through to see how you'll be spending your future weekends:

Charleston Bluegrass Festival April 7-8

Awendaw Green is hosting the Charleston Bluegrass Festival April 7 and 8, 2017 at Middleton Place Woodlands. They will be partnering with the The Aiken Bluegrass Festival to support Equine-assisted therapy in the Lowcountry and The Bee Cause Project . It will feature two stages of regional and local bluegrass bands that will get you kicking off your shoes and kicking up your heels!

High Water April 22-23

The husband and wife team of Shovels & Rope are the people to thank for organizing this Americana Music Festival in South Carolina. Acts like The Avett Brothers, The Shins, and Nathaniel Rateliff & The Night Sweats are included just to name a few. Also features local food and drinks.

Community Tap Fest April 29

On April 29, 2017, the gathering of select regional and national breweries returns for its fifth year, this time being held at the city’s Fluor Field.

As usual, the festival will bring together more than 50 breweries from across the state and country for an event focused on limited and small-batch offerings from the respective breweries. (You can see a list of participants and beers from past festivals here.) But for the first time, the festival will be held at Fluor Field, a 5,700-seat baseball stadium located on Greenville’s Main Street a short distance from Falls Park.

The festival will run from 2-6 PM on the 29th with tickets coming in at $55 and a limited number of VIP tickets available. Tickets don’t go on sale until Dec. 1 but you can purchase them here when they’re available

THE HUSBAND AND WIFE TEAM BEHIND THE FOLK DUO, SHOVELS & ROPE, ARE THE ORGANIZERS OF THIS NEW MUSIC FESTIVAL IN SOUTH CAROLINA. THE CURATED LINEUP IS FILLED WITH PLENTY OF AMERICANA FOLK ROCK ACTS LIKE THE AVETT BROTHERS, THE SHINS, NATHANIEL RATELIFF & THE NIGHT SWEATS, AND DAWES. HIGH WATER ALSO FEATURES PLENTY OF TASTY LOCAL LIBATIONS ALONG WITH CHARLESTON CHEF-CURATED DINING EXPERIENCES

Spring Obsession: Outdoor Voices

Use your Outdoor Voices this Spring and ramp up (and Glam Up!) your workout. This sexy, minimalist line will get your heart racing before you even get in the saddle. Plus, their About Page says it all: "We believe that friends who sweat together, stick together." We couldn't agree more!

From crop tops to leggings, Outdoor Voices makes it easy to go from workout to brunch with the girls. Throw on your favorite sneakers, killer shades and a leather jacket and you're all set!

Check out a few of our faves in the gallery below. Click on the pic to purchase ;) Shop on, REVers!

Gym or Bar? What The Cool Kids Are Doing

Hanging out and dancing with your friends at the bar is so much fun, don't get us wrong. But the new, hip trend (especially for millenials) is hanging out with your friends at a fitness festival - weekend-long gatherings that offer classes, meditation and friendly fitness competitions. 

In a recent article by Shape Magazine, they mention that millenials (born between 1980 and 1995) are more into fitness and eating healthy than partying and staying out all night. Which would totally explain the surge of fitness festivals! 

So, interested in being like the cool kids? Below are 3 of the coolest fitness festivals to mark your calendars for:

Virgin Sport

Wanderlust

Telluride Yoga Festival

REV Instructor Spotlight - Gina Colella

Meet Gina...

Artist. Dog lover. All around badass. Gina is the newest instructor at Revolution and she will kick your butt! Her high energy and interactions during class get you pumped up and keep you motivated throughout the ride. So we wanted to get to know her more. Read on to get to know Gina Colella....

REV: How long have you been a instructor at Revolution?


Gina: I've been an instructor for about 4 months now. 


REV: What made you want to become an Rev instructor?


Gina: When I started taking classes at Revolution I fell in love and knew that instructing here was a goal of mine. When I asked Katie how she got to where she was and if she had any suggestions for me, she revealed to me that training for new instructors started in 2 weeks. It was definitely a stars alining moment for me.  Sometimes I question if it is real or not because I love it so much!


REV: How long has physical fitness played an important role if your life?


Gina: Physical fitness has played a role in my entire life on and off a field, from starting out as a gymnast when I was very young, than I moved to playing soccer, tennis, softball, and lacrosse. Later becoming an NCAA athlete for lacrosse at a division 2 school on scholarship. To this day staying fit and leading a healthy lifestyle is a priority of mine.  


REV: How did you hear about Revolution?


Gina: One of my best friends is close with our owners Lindsay and Eric, so she introduced me to Revolution.  


REV: Other than spin, what is your favorite (outdoor) workout?


Gina: My favorite outdoor workout is taking my dog on a run on the beach.  

REV: What is your favorite pre and post workout snack?


Gina: If I eat anything right before a workout it is usually something small and simple like a banana.  My favorite post-workout snack is the chocolate vegan protein shake I make myself as soon as I get home.  


REV: What is your favorite song to ride to?


Gina: It's hard to chose a favorite song to ride to cause I have so many that I love.  If I had to chose, it probably would be Anything by Frank Pole, reminds me of my love Daniel.  


REV: So sweet! If you could pick any theme for a ride, what would it be?


Gina: My favorite kind of music is deep house, so if I could pick any theme for a ride it would definitely be Green Velvet vs. Claude VonStroke.  


REV: What is your favorite thing to do in your free time?


Gina: I have many favorite things I like to do in my free time, some include going scuba diving, going to the beach, playing my saxophone, and working on my art.

 
REV: What is your spirit animal? ;)


Gina: My spirit animal is definitely a lion. 

RAWR! Get em Gina! See yall in the saddle...

Healthy Dinner Recipes To Keep You Focused!

It is halfway through January and it is time to check in on those Revolution Resolutions! To keep you focused and on the right track, we are sharing 5 Healthy Dinner Recipes that will fill you up without ruining your day. Bonus: Each recipe makes enough for two so either awesome leftovers or share with your honey!

Shakshuka

Ingredients 1 tbsp. extra-virgin olive oil 1/2 yellow onion, finely chopped 1 large garlic clove, minced 1/2 bell pepper (red or yellow), diced 1/2 tsp. paprika 1/4 tsp. cumin pinch of cayenne 1 cup fresh spinach 1 14 oz. can whole plum tomatoes 3 large eggs 1 handful fresh parsley leaves and tender stems a few leaves fresh basil or 1 tbsp. dried basil salt and freshly ground black pepper, to taste Heat the oil in a medium-sized skillet over medium heat. Add the onion and garlic, stirring occasionally, being careful not to let it burn. When it's soft and golden brown, add the bell pepper, paprika, cumin, and cayenne and cook for another couple of minutes. While the veggies are cooking, place the spinach and tomatoes in a food processor or blender and mix until it is the consistency of a finely chopped tomato sauce. Pour the sauce into the skillet and let cook, covered, for 15-25 minutes, or until thickened slightly. As it cooks, the mixture should be heavily simmering, but not boiling. Taste the sauce—if you want more of a kick, add more cayenne. Using a wooden spoon, make three small divots in the sauce and carefully crack the eggs into them. Cover the skillet with a lid and cook for 5 more minutes or until the egg whites have set. Don't walk away— as soon as the egg whites are set, remove the pan from the heat. It is easy to overcook the eggs, and you want the yolk to remain runny.  Sprinkle the pan with fresh basil, parsley, and salt and black pepper to taste. Serve with multigrain bread or fresh pita. Enjoy! Recipe adapted from Green Kitchen Stories

Ingredients

1 tbsp. extra-virgin olive oil

1/2 yellow onion, finely chopped

1 large garlic clove, minced

1/2 bell pepper (red or yellow), diced

1/2 tsp. paprika

1/4 tsp. cumin

pinch of cayenne

1 cup fresh spinach

1 14 oz. can whole plum tomatoes

3 large eggs

1 handful fresh parsley leaves and tender stems

a few leaves fresh basil or 1 tbsp. dried basil

salt and freshly ground black pepper, to taste

Heat the oil in a medium-sized skillet over medium heat. Add the onion and garlic, stirring occasionally, being careful not to let it burn. When it's soft and golden brown, add the bell pepper, paprika, cumin, and cayenne and cook for another couple of minutes.

While the veggies are cooking, place the spinach and tomatoes in a food processor or blender and mix until it is the consistency of a finely chopped tomato sauce. Pour the sauce into the skillet and let cook, covered, for 15-25 minutes, or until thickened slightly. As it cooks, the mixture should be heavily simmering, but not boiling. Taste the sauce—if you want more of a kick, add more cayenne.

Using a wooden spoon, make three small divots in the sauce and carefully crack the eggs into them. Cover the skillet with a lid and cook for 5 more minutes or until the egg whites have set. Don't walk away— as soon as the egg whites are set, remove the pan from the heat. It is easy to overcook the eggs, and you want the yolk to remain runny. 

Sprinkle the pan with fresh basil, parsley, and salt and black pepper to taste. Serve with multigrain bread or fresh pita. Enjoy!

Recipe adapted from Green Kitchen Stories

Quick & Easy Beef & Broccoli 

INGREDIENTS: 2/3 cup reduced sodium soy sauce 1/2 cup chicken stock 1/4 cup honey 2 tablespoons rice wine vinegar 2 tablespoons brown sugar, packed 3 cloves garlic, minced 1 tablespoon sesame oil 1 tablespoon cornstarch 1 teaspoon Sriracha, or more, to taste 1 teaspoon ground ginger 1/4 teaspoon red pepper flakes 1 tablespoon olive oil 1 pound flank steak, thinly sliced across the grain 1 head broccoli, cut into florets DIRECTIONS: In a medium bowl, whisk together soy sauce, chicken stock, honey, vinegar, brown sugar, garlic, sesame oil, cornstarch, Sriracha, ginger, red pepper flakes and 1/4 cup water; set aside. Heat olive oil in a large skillet over medium high heat. Add steak and cook, flipping once, until browned, about 3-4 minutes. Stir in broccoli and soy sauce mixture until tender and slightly thickened, about 3-4 minutes. Serve immediately. Adapted from Oh, Sweet Basil.

INGREDIENTS:

2/3 cup reduced sodium soy sauce

1/2 cup chicken stock

1/4 cup honey

2 tablespoons rice wine vinegar

2 tablespoons brown sugar, packed

3 cloves garlic, minced

1 tablespoon sesame oil

1 tablespoon cornstarch

1 teaspoon Sriracha, or more, to taste

1 teaspoon ground ginger

1/4 teaspoon red pepper flakes

1 tablespoon olive oil

1 pound flank steak, thinly sliced across the grain

1 head broccoli, cut into florets

DIRECTIONS:

In a medium bowl, whisk together soy sauce, chicken stock, honey, vinegar, brown sugar, garlic, sesame oil, cornstarch, Sriracha, ginger, red pepper flakes and 1/4 cup water; set aside.

Heat olive oil in a large skillet over medium high heat. Add steak and cook, flipping once, until browned, about 3-4 minutes.

Stir in broccoli and soy sauce mixture until tender and slightly thickened, about 3-4 minutes.

Serve immediately.

Adapted from Oh, Sweet Basil.

Mediterranean Baked Sweet Potato 

Ingredients 4 medium sweet potatoes* (~140 g each) 1 15-ounce (425 g) can chickpeas, rinsed and drained 1/2 Tbsp olive oil 1/2 tsp each cumin, coriander, cinnamon, smoked (or regular) paprika optional: Pinch of sea salt or lemon juice GARLIC HERB SAUCE 1/4 cup (60 g) hummus (or tahini) juice of 1/2 lemon (~1 Tbsp) 3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh) 3 cloves garlic, minced (1 1/2 Tbsp or 9 g) Water or unsweetened almond milk to thin optional: Sea salt to taste (I didn’t need any) TOPPINGS optional 1/4 cup (45 g) cherry tomatoes, diced 1/4 cup (15 g) chopped parsley, minced 2 Tbsp (30 ml) lemon juice Chili garlic sauce Instructions Preheat oven to 400 degrees and line a large baking sheet with foil. Rinse and scrub potatoes and cut in half length wise. This will speed cooking time. Otherwise leave whole and bake longer (approximately double the time (45 min - 1 hour). Toss rinsed and drained chickpeas with olive oil and spices and place on a foil-lined baking sheet. Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet (or another baking sheet depending on size). While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water to almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor. I found mine didn’t need anything else. NOTE: If you don’t have hummus, tahini (which you can DIY!) will make a great base substitution for the sauce - just adjust the seasonings to accommodate the lack of flavor tahini provides. Also prepare the parsley-tomato topping by tossing tomato and parsley with lemon juice and setting aside to marinate. Once sweet potatoes are fork tender and the chickpeas are golden brown - roughly 25 minutes - remove from oven. For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas, sauce and parsley-tomato garnish. Serve immediately. Additional side ideas might include Hummus, Pita Chips, Baba Ganoush, or Persian Eggplant Dip. Enjoy!

Ingredients

4 medium sweet potatoes* (~140 g each)

1 15-ounce (425 g) can chickpeas, rinsed and drained

1/2 Tbsp olive oil

1/2 tsp each cumin, coriander, cinnamon, smoked (or regular) paprika

optional: Pinch of sea salt or lemon juice

GARLIC HERB SAUCE

1/4 cup (60 g) hummus (or tahini)

juice of 1/2 lemon (~1 Tbsp)

3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh)

3 cloves garlic, minced (1 1/2 Tbsp or 9 g)

Water or unsweetened almond milk to thin

optional: Sea salt to taste (I didn’t need any)

TOPPINGS optional

1/4 cup (45 g) cherry tomatoes, diced

1/4 cup (15 g) chopped parsley, minced

2 Tbsp (30 ml) lemon juice

Chili garlic sauce

Instructions

Preheat oven to 400 degrees and line a large baking sheet with foil.

Rinse and scrub potatoes and cut in half length wise. This will speed cooking time. Otherwise leave whole and bake longer (approximately double the time (45 min - 1 hour).

Toss rinsed and drained chickpeas with olive oil and spices and place on a foil-lined baking sheet.

Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet (or another baking sheet depending on size).

While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water to almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor. I found mine didn’t need anything else.

NOTE: If you don’t have hummus, tahini (which you can DIY!) will make a great base substitution for the sauce - just adjust the seasonings to accommodate the lack of flavor tahini provides.

Also prepare the parsley-tomato topping by tossing tomato and parsley with lemon juice and setting aside to marinate.

Once sweet potatoes are fork tender and the chickpeas are golden brown - roughly 25 minutes - remove from oven.

For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas, sauce and parsley-tomato garnish. Serve immediately.

Additional side ideas might include Hummus, Pita Chips, Baba Ganoush, or Persian Eggplant Dip. Enjoy!

Broccoli Rabe Peanut Soba Noodles

INGREDIENTS Soba and broccoli rabe 6 ounces soba noodles or whole grain spaghetti 1 pound broccoli rabe 2 tablespoons extra-virgin olive oil Salt Peanut sauce ½ cup creamy peanut butter ¼ cup reduced sodium tamari or reduced-sodium soy sauce 3 tablespoons rice vinegar 3 tablespoons water 2 tablespoons honey or agave nectar 1 teaspoon grated fresh ginger 2 cloves garlic, pressed or minced ¼ teaspoon red pepper flakes, plus more for sprinkling Garnishes Small handful chopped fresh cilantro 1 small lime wedge ½ teaspoon sesame seeds INSTRUCTIONS Prepare the broccoli rabe by rinsing it well and patting it dry. Slice off the tough lower ends of the stems and discard. Slice off any remaining stems that are over ¼-inch in diameter and discard those as well, since they will be too fibrous even after cooking. Next, prepare the peanut sauce. In a 2-cup liquid measuring cup, whisk together the ingredients until well blended. Set aside. Bring a large pot of salted water to boil. Meanwhile, warm 2 tablespoons olive oil in a large skillet over medium heat. Add the broccoli rabe and season with a dash of salt and a small pinch of red pepper flakes. Toss to combine and continue cooking, stirring occasionally, until the leaves have wilted and the stems are easily pierced by a fork, about 8 minutes. Remove from heat. Once the water is boiling, add the soba noodles and cook just until al dente, about 5 minutes. Drain the noodles, then return them to the pot, add the broccoli rabe and toss with peanut sauce (you might not quite need all of it) until blended. Transfer to a serving bowl or individual bowls and top with a sprinkle of chopped cilantro, a small squeeze of lime juice, a sprinkle of sesame seeds and red pepper flakes, if you’d like some extra heat.

INGREDIENTS

Soba and broccoli rabe

6 ounces soba noodles or whole grain spaghetti

1 pound broccoli rabe

2 tablespoons extra-virgin olive oil

Salt

Peanut sauce

½ cup creamy peanut butter

¼ cup reduced sodium tamari or reduced-sodium soy sauce

3 tablespoons rice vinegar

3 tablespoons water

2 tablespoons honey or agave nectar

1 teaspoon grated fresh ginger

2 cloves garlic, pressed or minced

¼ teaspoon red pepper flakes, plus more for sprinkling

Garnishes

Small handful chopped fresh cilantro

1 small lime wedge

½ teaspoon sesame seeds

INSTRUCTIONS

Prepare the broccoli rabe by rinsing it well and patting it dry. Slice off the tough lower ends of the stems and discard. Slice off any remaining stems that are over ¼-inch in diameter and discard those as well, since they will be too fibrous even after cooking.

Next, prepare the peanut sauce. In a 2-cup liquid measuring cup, whisk together the ingredients until well blended. Set aside.

Bring a large pot of salted water to boil. Meanwhile, warm 2 tablespoons olive oil in a large skillet over medium heat. Add the broccoli rabe and season with a dash of salt and a small pinch of red pepper flakes. Toss to combine and continue cooking, stirring occasionally, until the leaves have wilted and the stems are easily pierced by a fork, about 8 minutes. Remove from heat.

Once the water is boiling, add the soba noodles and cook just until al dente, about 5 minutes. Drain the noodles, then return them to the pot, add the broccoli rabe and toss with peanut sauce (you might not quite need all of it) until blended.

Transfer to a serving bowl or individual bowls and top with a sprinkle of chopped cilantro, a small squeeze of lime juice, a sprinkle of sesame seeds and red pepper flakes, if you’d like some extra heat.

Italian Chicken & Veggie Foil Packet

Ingredients 2 small (or 1 large) chicken breasts cut into 1 inch cubes 1 cup broccoli florets 1 cup bell peppers, sliced or chopped (colors of choice) 1 small zucchini, sliced ½ cup tomatoes sliced into large chunks (or grape tomatoes) ½ cup onion, sliced or chopped 1 tablespoon olive oil 1 tablespoon italian seasoning *(see note) 1 teaspoon garlic powder or fresh minced garlic 1 teaspoon paprika (optional) salt and pepper to taste Instructions Pre-heat oven to 400F.   In a large bowl combine or ziplock bag, combine all the ingredients and mix until fully combined.    Cut and lay out 2 12x12 inch (app.) squares of aluminum foil on a sheet pan. Place half the mixture on each foil and gently fold the foil around ingredients to form a tight seal.    Bake for 20 minutes or until chicken is cooked through. Serve with a side of rice or noodles.

Ingredients

2 small (or 1 large) chicken breasts cut into 1 inch cubes

1 cup broccoli florets

1 cup bell peppers, sliced or chopped (colors of choice)

1 small zucchini, sliced

½ cup tomatoes sliced into large chunks (or grape tomatoes)

½ cup onion, sliced or chopped

1 tablespoon olive oil

1 tablespoon italian seasoning *(see note)

1 teaspoon garlic powder or fresh minced garlic

1 teaspoon paprika (optional)

salt and pepper to taste

Instructions

Pre-heat oven to 400F.
 

In a large bowl combine or ziplock bag, combine all the ingredients and mix until fully combined. 
 

Cut and lay out 2 12x12 inch (app.) squares of aluminum foil on a sheet pan. Place half the mixture on each foil and gently fold the foil around ingredients to form a tight seal. 
 

Bake for 20 minutes or until chicken is cooked through. Serve with a side of rice or noodles.

Keep it strong and healthy team! You only have on body so take care of it - & as always we will see you in the saddle!