TASTY TUESDAYS // Elena Hight’s Blueberry Chia Jam
Tuesday September 30, 2014

Team B4BC rider Elena Hight’s recipe’s are always our FAV, and this week does not disappoint with her Magical Blueberry Chia Seed Jam! Blueberries are an excellent source of vitamins C and K, manganese and a good source of dietary fiber…AND they are among the fruits highest in antioxidant power, largely due to their many phytochemicals. Chia seeds are the richest sources of lignans—plant compounds that are similar in structure to estrogen and may reduce the risk of hormone-related diseases such as breast cancer. Click the image above to check out Elena’s story on Steller to get some delicious jam you can put on your toast, and well pretty much anything!

TASTY TUESDAYS // Pesto Avocado Toast
Tuesday July 15, 2014


Recipe and photos courtesy of: Refinery 29

It’s safe to say that the avocado isn’t going anywhere and we are more in love with it than ever! We could eat it with every meal and this recipe makes it super quick & super easy to enjoy avo on the go. Spread on your toast in the morning and top it with some tomatoes, an egg, or whatever you choose for the perfect breakfast to take with you while you head out the door!

In this recipe, two of our favorites, avocado & pesto, are combined to create the perfect topper for your toast. Once you gather your ingredients, take them for a quick spin through a food processor to create this scrumptious spread. This recipe will leave you with some leftovers to put on sandwiches, use as a dip, or any other way you please. 

The star in this recipe is the beloved avocado and not only are they delicious, they are packed with nutrients that make our devouring them even more enjoyable! Avos are rich in antioxidants and phytochemicals as well as vitamins, minerals, fiber and monounsaturated healthy fats. Phytochemicals are defined as bioactive non-nutrient plant compounds that have been linked to reducing the risk of major chronic diseases including cancer. In addition, oleic acid is the primary fat in avocados and women eating a diet rich in oleic acid have shown decreased rates of breast cancer. And if you want even more reasons to chow down on some avo, they are packed with carotenoids that are shown to inhibit the growth of many different cancers. 

Being said, I don’t see any reason why someone wouldn’t want to hop on the avocado trend. Healthy & delicious, avos can do no wrong!


  • 8 slices multigrain toast
  • 3 medium avocados (ripe)
  • 2 cups fresh basil leaves
  • 1 tbsp Extra Virgin Olive Oil
  • 3 tbsp non-fat Greek yogurt
  • 3 tbsp lemon juice
  • 1/2 cup diced cherry tomatoes (or your choice of topping)
  • 3/4 tsp sea salt


  1. Gather all ingredients.
  2. In a food processor, combine basil leaves and olive oil, pulsing until fine.
  3. Next, add in avocado, Greek yogurt, and lemon juice, blending until desired texture is achieved.
  4. Salt mixture to taste before blending once more, then slather over toasted bread.


  5. Top as preferred, then serve.

    (Some choose to blend until the spread is smooth, about five minutes, but if you like it chunky, just pulse as needed.)

Recipe and photos courtesy of: Refinery 29

Sources: Huffington Post

TASTY TUESDAYS // Summer Lentil Salad
Tuesday June 24, 2014


Recipe and photo courtesy of: Self

The last thing we want to do in in the summer is spend all our time in the kitchen, when we could be enjoying the beautiful outdoors. This recipe for a Summer Lentil Salad is ridiculously simple and SUPER delicious. Tons of nutrients and flavors are combined to make this unbelievably quick salad that will fill you right up! 

Lentils are an incredible source of protein, especially loved by vegetarians and vegans. Buying them precooked is an easy way to get your protein kick for the day and save you a huge chunk of time. Besides being packed with protein, lentils are also known to help with both heart  and digestive health while increasing energy and stabilizing blood sugar. Even though lentils are packed with all these amazing benefits, they are still low in calories and totally fill you up!

The fresh veggies and yummy flavors in this salad are sure to leave your taste buds satisfied and make for a perfect meal any time of the day!

There are two ways to make this recipe; it’s always better to go fresh and organic when possible, but when you are looking for a healthy dish on the go (and have a Trader Joe’s in your area) you can cut some corners with pre-made ingredients (see cheat-sheet recipe below!).

Recipe Option #1:


  • 2 cups lentils, precooked
  • 1 cup chopped cilantro
  • 1 roma tomato, diced
  • 1/2 tsp minced garlic (use the ones in the tubes to save time)
  • 1/2 tsp minced ginger (use the ones in the tubes to save time)
  • 1 tbsp sesame oil
  • 1 tbsp low sodium soy sauce
  • 2 tsp lemon juice
  • 1 tsp Sriracha
  • 1 tsp red chili flake (optional for additional spice)


  1. Toss all ingredients into a bowl and stir with a spoon to fully incorporate the flavors
  2. Enjoy! (YES, it’s really that easy!!)

Recipe Option #2:

Combine Trader Joe’s Ready-To-Eat Steamed Lentils (cold) with Trader Giotto’s Bruschetta sauce and a squeeze of lemon, stir, and enjoy!



Mind Body Green 

TASTY TUESDAYS // Grilled Pineapple with Honey Yogurt Dipping Sauce
Tuesday June 10, 2014


Recipe and images courtesy of: In Sock Monkey Slippers

The weather is heating up so it’s time to take advantage of the warm nights and break out the grill! This DELISH dessert is quick and easy, and leaves you feeling refreshed.

Not only does pineapple satisfy your sweet tooth, it has tons of health benefits! It is packed with Vitamin C and is the only known source of the enzyme bromelain, which has been though to help alleviate joint pain, arthritis, reduce inflammation, and even inhibit tumor growth.

So what are you waiting for? Fire up your grill and chill out with these yummy dessert kabobs!


  • 1 pineapple
  • cooking oil spray
  • 8 to 10 bamboo kabob skewers
  • 1 cup plain yogurt
  • 3 tablespoons honey
  • 1 tablespoon fresh chopped mint


1. Place bamboo skewers in water and let them soak for at least 5 minutes.

2. With a sharp knife, trim the pineapple. Starting from the top, slice the pineapple into quarters avoiding the core. Discard the core and slice the pineapple into 2″x2″ cubes.

3. Dry off the skewers and spray to coat with cooking oil spray. Spear the pineapple onto the skewer, about 5 pieces of pineapple per skewer.

4. Place the kabobs on a heated gas grill and grill for 4 minutes or until lightly chard. Flip the skewers over and grill for another 3 to 4 minutes until lightly charded. Remove to a plate and garnish with chopped mint.

5. To make the yogurt sauce: In a bowl, mix to combine yogurt and honey.

6. Serve the pineapple kabobs with the honey yogurt sauce.

Recipe and images courtesy of: In Sock Monkey Slippers

Sources: American Cancer Society

TASTY TUESDAYS // Elena Hight’s Baked Egg in Avocado
Tuesday May 27, 2014


It’s the last Tuesday of the month which mean’s B4BC team rider Elena Hight is back with us to share another one of her favorite recipes! This week she teaches us how to make a quick and easy breakfast dish that is sure to fill you up. Combining cancer-fighting avocado and protein-rich eggs is a healthy and D E L I C I O U S way to kickstart your day!

From Elena:

I love breakfast! It is definitely my favorite meal of the day… This is a super simple, no fuss, delicious breakfast that will only take you a few minutes to throw together which you can then just leave it in the oven to cook. It is great for mornings where you may not have a ton of time but want something substantial before you start your day. You will get clean protein paired with tons of essential fatty acids to keep you full and energized throughout your day. 

Skipping a healthy breakfast because you are too busy just isn’t an option anymore, it IS after all the most important meal of the day! ☺ 



Use organic when possible

  • 1 avocado 
  • 2 eggs
  • sat and pepper to taste



1. Preheat oven to 425 degrees.

2. Slice avocado in half. Carefully remove pit.

3. Scoop out a small amount of avocado to make extra space for the egg to fit into.


4. Place avocado in a bake safe dish

5. Crack 1 egg into each half of avocado

6. Add salt and pepper

7. Cook for 22-25 minutes for over easy, or longer if a harder consistency is desired.  


8. Remove and serve with your favorite hot sauce! 

TASTY TUESDAYS // Strawberry Chia Blueberry Maca Smoothie
Tuesday May 6, 2014

This recipe from our friends at Goofy Foot Foods is e v e r y t h i n g we could ever want and need from a breakfast smoothie!! Get the recipe for this Strawberry Chia Pudding topped with Blueberry Maca Smoothie below!

Recipe and photos courtesy of Goofy Foot Foods

With a little planning, waking up to a nutrient dense breakfast is quick and easy.  The combination of Strawberry Chia Pudding topped with our Blueberry Maca Smoothie is energy in a jar – Ohh la la!

Strawberry Chia Pudding and Blueberry Maca Smoothie

Strawberry Chia Pudding topped with Blueberry Maca Smoothie

Simple Living Tip: Taking time to plan what’s for breakfast is a great way to set your food intentions for the day.  By prepping the night before, breakfast can be accomplished in about 5 minutes.  (The same amount of time it takes to find those lost keys).  

In this post, we’ve used a simple chia pudding as the base for a quick morning smoothie.  Nutritious and beautiful! Strawberry Chia Pudding and Blueberry Maca Smoothie 

Strawberry Chia Pudding with a Blueberry Maca Smoothie
Yields 2
Strawberry Chia Pudding
  1. 1-1/3 cups almond milk (Optional: coconut milk, soy milk, hemp milk)
  2. 1/2-1 pint fresh organic strawberries
  3. 1/4 cup chia seeds
  4. 1/2 teaspoon vanilla
  5. small pinch Himalayan sea salt
Blueberry Maca Smoothie
  1. 1 cup almond milk (Optional: coconut milk, soy milk, hemp milk)
  2. 1 cup frozen blueberries
  3. 1 frozen banana
  4. 2 teaspoons maca powder
  5. 2 Tablespoon unsweetened shredded coconut
  6. Optional: 2 dates
Chia Pudding
  1. Place almond milk, strawberries, vanilla, cinnamon, and sea salt in a high-speed blender.
  2. Blend until smooth.
  3. Add chia seeds and give a quick whirl.
  4. Divide mixture into pint jars (filled half-way) and refrigerate overnight.
  1. Blend all smoothie ingredients in a high-speed blender. Top off overnight chia pudding jars (made the night before) with the Blueberry Maca smoothie.
Recipe and photos courtesy of Goofy Foot Foods
By Kris Kelly
Recipe and photos courtesy of Goofy Foot Foods
TASTY TUESDAYS // Elena Hight’s Artichokes with Garlic Dip!
Tuesday April 29, 2014

We are in L O V E with Team B4BC rider Elena Hight’s newest recipe
featuring 2 of the best cancer-fighting and antioxidant-rich foods out
there: artichokes and garlic!  Get her Steamed Artichokes with Whipped Garlic Dip recipe below.

Here’s what Elena has to say about it:

I realized the other day that I have gotten in a rut of eating the same meal over and over again for weeks. It is so easy to just buy your go to ingredients and make what you know you like. Especially when life gets busy and you want to be sure that your meals are healthy. So I was determined to branch out at the store and find something fun and nutritious to base a meal around. 

As I was grocery shopping I found red artichokes that spiked my interest. I grew up eating artichokes, but haven’t had them in years so this was the perfect ingredient to start a new fun dinner with. The typical way to eat artichokes is with mayonnaise as a dip…. so I was immediately inclined to find a recipe for a new healthier dip. I settled on a whipped garlic dip, super simple and delicious without the mayonnaise. 😊

The great thing about artichokes is that you can use them as a staple in a meal, a side dish that goes with pretty much anything, or as an appetizer. I chose to pair my artichokes with salmon but they also pair well with chicken, white fish, or meat. My artichoke and salmon meal turned out amazing, and left me feeling inspired to continue to always buy at least one ingredient each shopping trip that is out of my ordinary… variety is the spice of life right?! 

Hope that you enjoy the artichokes as much as I did! 


Steamed Artichokes

  • 2 artichokes
  • 3 lemons
  • salt and pepper to taste

Whipped Garlic Dip

  • 2 heads of garlic
  • 1 lemon 
  • 2 1/2 - 3 cups of vegetable oil (I used grapeseed oil, but safflower oil, or a standard vegetable oil will work)
  • 2 tsp salt



Start by boiling enough water in a medium sized pot to cover the artichokes. Cut lemons in half and squeeze juice into the pot with the water. Once the water is boiling add the artichokes and the remaining parts of the lemons (adding the entire lemons to the water adds a ton of flavor). Cover and boil for 30- 45 minutes, depending on the size of the artichokes. You know when they are done by testing the leaves. You want the leaves to remove easily when pulled on, and for the meat at the end of the leaves to be tender. 


While the artichokes are cooking, peel all the garlic cloves and put them in a food processor. Add salt. Process for 8-10 seconds. Stop and scrap the sizes of the processor to bring all the garlic bits back down into the blade. Repeat 3-4 times until the garlic resembles a paste. Turn processor back on and keep it on until the end. With the processor going slowly add 1/2 cup of oil.


Then add 1 tsp of lemon juice. Repeat these steps until all of the oil and lemon juice from your lemon has been added. As the oil and lemon juice are added the garlic should begin to whip, beginning to look a lot like a mayonnaise spread. Once completely added, stop the processor and taste. If the garlic taste is too strong add extra oil 1/4 cup at a time, and salt to taste. 



Once the artichokes are cooked, drain the water from the pot and hold the artichokes upside down over your sink to drain the remaining water out of them. 

Serve the artichokes with side of whipped garlic sauce for dipping and an empty bowl for your eaten leaves. Enjoy!

HAPPY EARTH DAY! // Liz’s Guide to “Eating for Earth”
Tuesday April 22, 2014

This week for Tasty Tuesday, we invited Team B4BC surfer and environmentalist Liz Clark to give us the run-down on how she lives her life for Earth Day everyday. Check out her blog article below detailing a comprehensive guide to eating that will keep both you and the earth healthy, and her thoughts on eating meat, seafood, and GMO’s.  Even if this is the only Earth Day article you read today, you can feel good about learning how to make a difference!

Happy Earth Day!! Our planet provides for us daily--food, air, and water. Give back to her by eating a little more Earth-friendly today! Here, organic pineapple...often organic fruit and veg options are smaller in size than non-organics. Be wary of oversized or 'too perfect' looking foods!

Mother Earth fills our bellies everyday, so in her honor I’ve decided to write about ‘food’ for Earth Day. We eat three times a day, everyday… so our food choices have a huge impact on our health and, simultaneously, the health of the planet. This topic is especially exciting for me, as I have tried eating ‘vegan’ for the last year and, after a bit of fine-tuning, I’ve never felt better! In addition to the physical ‘feel good’ benefits, I’ve realized that our daily food choices can be a powerful form of individual eco-activism, accumulating an enormous positive impact over time!

So here are a few Earth-friendly suggestions to consider—>

  • Grow your own! Growing a veggie garden and planting edible plants in your yard is not only the best way to ensure that your food is chemical-free and charged with love, but you also reap the benefits of re-connecting with your food and gaining respect for the growing process. You automatically reduce your carbon footprint and might save yourself some cash, too! Veggie Garden Cheat Sheet, How to Build a Permaculture Vegetable Garden, Starting Your Permaculture Garden
  • Support small-scale, organic farms and alternative methods to corporate agriculture! Gardening is not always an option, but buying food from local, organic farms generally is. Between consciously-sourced markets, farmer’s markets, community gardens, co-ops, and local growers that deliver a weekly box of fresh veggies, there are lots of ways to avoid buying from corporate farms. Large-scale agriculture is the least ecologically-sensitive way to grow food. Growing the same crop over large land areas does not take advantage of the naturally beneficial plant combinations that can eliminate the need for using pesticides and chemical fertilizers. Corporate farms do not consider the health of their workers, consumers, the ground water, the native plants and animals, and general public safety when they routinely spray highly toxic chemicals on our food and soil. UN: Eco Farming Feeds the World, Is Organic Farming the Key to Solving Hunger? And Climate Change?, Corporate Power in Agriculture
  • Eat less or no meat! The large-scale factory farming of cattle, pigs, chickens and other livestock creates serious negative impacts on the environment. Greenhouses gas emissions, water pollution, deforestation, soil degradation, and habitat destruction are some of the grave consequences of mass meat production. Plus, calculations estimate that it takes anywhere from 2,500-12,000 gallons of water to produce 1 pound of beef, versus 60-200 gallons for 1 pound of potatoes, wheat, corn, or rice!? (Vegsource.com & David Pimentel Ecological Integrity: Integrating Environment, Conservation and Health Island Press, Washington DC, 2001). Health-wise, science has proven that people with diets high in animal protein are much more prone to heart disease and cancer. Heard of The China Study?  The final straw for me to become vegan, was when I learned how horrifically animals are treated in these CAFOs (Concentrated Animal Feeding Operations). If you aren’t ready to give up meat, try to source it from wild or more humanely raised animals. Gary Yourofsky’s Best Speech You Will Ever Hear will educate you a lot on this issue!
  • Eat less processed food! I like to think about trying to reduce the number of hands and machines and altering processes my food goes through before consuming it. During my outer island roaming and food-foraging, I decided that I liked eating whole foods because it made me feel closer to nature eating things that looked they came off a tree rather than out of a factory. Not only does eating whole food decrease the need for packaging, it ensures that you aren’t consuming artificial preservatives, flavorings, colors and any of the other thousands of often mysterious ingredients that are added to US foods. Various food dyes, Olestra brominated vegetable oil, potassium bromate, Azodicarbonamide, BHA, BHT, rBGH, rBST and arsenic are banned in other countries but still legal in US foods! There are certainly minimally processed options, but it’s worth having a closer look at food labels and reading between the lines as to what constitutes truly ‘natural’, healthy food. 9 Ways the Processed Foods Are Slowly Killing People, Dirty Secrets of the Food Processing Industry
  • Boycott GMO-containing foods and companies!!! Despite that it is still unclear as to whether or not ‘genetically modified’ foods are safe for human consumption over time, Monsanto and the other ‘big 6’ biotech corporations—BASF, Bayer, Dow Chemicals, Dupont, and Syngentacontrol nearly every aspect of our food system. They are responsible for creating most of today’s genetically modified foods along with producing the chemicals required to grow them. They’re also attempting to control and regulate the world’s seeds, so that farmers will be have to buy their patented GMO seeds. Not only is this threatening to destroy the critical biodiversity of seeds that humans have developed since the dawn of plant cultivation, it gives them a frightening amount of power! These billion dollar corporations are paying scientists to engineer ‘franken foods’ that are not always more ‘nutritious’. Monsanto’s “Roundup Ready” crops have been genetically engineered to allow direct application of the Monsanto herbicide ‘glyphosate’. This lets farmers drench both their crops and soil with this chemical to kill nearby weeds and pests without killing the plants, leaving the crops coated in this highly toxic chemical, the soil degraded, and the groundwater polluted. This is just a taste of these companies’ multitude of ecologically and socially irresponsible practices. Please educate yourself further on this issue! On March 26th of this year, The Monsanto Protection Act was signed into US law, essentially giving GMO companies immunity to the federal courts and states that even if future discoveries show that GMOs cause significant health problems. Total boycott of GMO-containing foods is a powerful way to show that we do NOT approve of all this! Documentary: ‘The World According to Monsanto’ , Surf Legend Kelly Slater Attacks GMOs and Biotech Giants, Surfing for Change’s Latest film: Pro Surfers vs GMOs by fellow Patagonia Ambassador Kyle Thiermann


  • When/if eating seafood, please choose wisely… Through my years on the sea, I’ve watched and participated in fishing of many kinds. On voyages to more remote island groups, I’ve seen by comparison, how drastically reduced the fish stocks are in more populated, overfished places. These populations now look farther and more remotely to supply their seafood. Ultimately, this is not a sustainable solution. Most of our critical global fish stocks are in steep decline, and although I often enjoyed sustenance fishing, after seeing the results of overfishing first hand, I no longer feel comfortable consuming seafood. So I’ve decided to eat a plant-based diet where it’s an option. “A study of catch data published in 2006 in the journal Science grimly predicted that if fishing rates continue apace, all the world’s fisheries will have collapsed by the year 2048.”  For those not ready to give up seafood entirely, there are certainly more sustainable choices. In general, eating lower on the ocean food chain, choosing wild versus farmed, and eating locally-caught options are more sustainable. There are even free apps for smartphones to help you decide quickly at a restaurant which might be the most sustainable seafood on the menu.  Seafood Watch Iphone AppFAQs for Seafood Watch AppEDF Seafood Selector,  Tackling Overfishing on Many Fronts, National Geographic: Overfishing
  • When dining out, support restaurants that source their food from local, conscious suppliers! Try to keep up your conscious-eating standards when dining out. Asking nicely about food sourcing spreads awareness and promotes businesses to have healthier, Earth-friendly alternatives.


When I broke my neck in 2012, I spent a lot of time reading about healing through food. I wanted to be on my feet as soon as possible, so I studied up on which foods are conducive to healing and which hinder. I ate well, thought positively, and completely eliminated caffeine, refined sugar, meat, & alcohol. I healed incredibly quickly!!

Through that experience, I learned a lot about what I do and don’t want to eat. I’ve continued researching, experimenting, and using my intuition to understand what my body runs on best. It’s taken years to refine my eating habits to what they are now. I started by cutting out red meat and poultry…then reduced refined sugar and processed foods…then caffeine…then came dairy…and lastly fish. I’ve been amazed at the changes I’ve felt in my body in the past year of eating a very clean, plant-based diet. I feel strong, get sick less often, and have more energy than ever before! And all the nagging injuries I was suffering from have healed. I can’t be sure that this is all a result of my dietary changes, but I want to share that this adventure in food has been as awesome and profound as any of other.

Choosing to eat more consciously doesn’t mean you can’t make exceptions, or that dietary decisions are forever. I think we are all fabulously unique and this means no one type of diet suits everyone. If someone told me five years ago that I would stop eating cheese and not miss it, I would have laughed! This is a very personal process, and I’m not trying to tell people that eating this way is best. Rather, I’m encouraging everyone to go on their own dietary adventures and educate themselves to make more informed food choices. Doing so comes with the great benefits of better health for you and our dear Moma Earth!


It’s been so fun sourcing local organic growers in the South Pacific…It takes a little extra work, but it’s always a fun adventure and I generally come home to Swell overwhelmed with amazing food and new friends.


I even got to grow a few of my own this past year! Putting my hands in the dirt felt heavenly. Watching them grow and eating from the garden was a true blessing.


Grating coconut by hand…I use it to press for coconut milk, put in smoothies, curries, oatmeal, or just eat plain…SO tasty!!


Spread the word…partake in the radiance, positive impacts, and health of more plant-based nutrition for today and for the future generations who deserve to inherit a healthy Earth!! We can reduce and prevent diseases of all kinds, and reconnect with and heal our Great Mother. Here, the beautiful Hepua about to participate in a traditional Tahitian banana-carrying running race.

TASTY TUESDAYS // Baked Almond Butter Banana
Tuesday April 15, 2014


We could eat almond butter all day long—in a smoothie, on a banana or mostly with a spoon.  Luckily it has a m a z i n g health benefits, including reducing aromatase activity within the breast, thereby reducing estrogen production and lowering your risk of breast cancer. It’s also full of fiber, protein and antioxidants to stabilize blood sugar, promote heart health and keep you feeling full!

AS IF you needed more of a reason to go nuts over almonds, we included a recipe for a Baked Almond Butter Banana below that is super healthy and all kinds of delicious!! If you want to create your own almond butter from scratch, check out this recipe on Alimentageuse for super easy instructions!

Baked Almond Butter Banana

Photos and recipe courtesy of: www.fedandfit.com

This Baked Almond Butter Banana is incredibly simple but, I believe, is just as fulfilling as a warm gooey brownie fresh from the oven.

When you’re craving fresh baked goods, all you need is 15 minutes and this healthy baked banana will hit the spot. I promise.

3 ingredients: banana, almond butter, and cinnamon. That’s it!

Oh, and some foil.

This dessert also makes for GREAT campout food. Prepare the same way identified below and then roast on your fire. You can spoon the melted goodness right from the aluminum foil.


Baked Almond Butter Banana

Approximate Nutrition Facts:

Serving size: 1 Banana

Makes 1

206 Calories; 9.5 g Fat; 3.4 g Protein; 14 g Sugar


1 Medium-Sized Banana

1 Tbl Almond Butter

½ tsp Cinnamon


Preheat your oven to 375 degrees.

Using a butter knife, cut about ½” deep down the length of your banana.

With the back of a spoon, widen the cut to make room for the almond butter.

Spoon the almond butter throughout the opening in the banana.

Sprinkle with cinnamon.

Wrap completely in aluminum foil.

Bake for 15 minutes at 375 degrees.

Remove from oven and let cool for 1-2 minutes (or until it’s cool enough to handle).

Unwrap and either eat directly from the foil or move to a plate.


Time: 3 minutes prep; 15 minutes cook

Photos and recipe courtesy of: www.fedandfit.com

TASTY TUESDAYS // Roasted Asparagus Caprese Melts with Balsamic Reduction
Tuesday April 1, 2014

Roasted Asparagus Caprese Melt with Balsamic Drizzle and Fried Egg-1

Photos and recipe courtesy of www.halfbakedharvest.com

H E L L O asparagus!  You’ve never looked so good. This recipe is simple, quick and full of cancer-fighting properties since, according to the National Cancer Institute, asparagus is the food highest in glutathione, an important anti-carcinogen, and rich in two cancer-blocking vitamins (A and C) as well as the mineral selenium.  Recipe below!

Simple is good. Quick is good. Easy is awesome. 

Roasted Asparagus Caprese Melt with Balsamic Drizzle and Fried Egg-2

Roasted Asparagus Caprese Melt with Balsamic Drizzle and Fried Egg-4






  • 1 small bunch asparagus, wash and trimmed
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 cup balsamic vinegar
  • 2 tomatoes (vine or roma), sliced about 1/2 inch thick
  • 8 thick slices fresh mozzarella
  • 16 fresh basil leaves
  • 4 eggs
  • 4 slices whole grain seedy bread, toasted


  1. Preheat the oven to 400 degrees.
  2. Place the asparagus in a roasting pan or on a baking baking sheet and toss with the olive oil, salt and pepper. Roast in the preheated oven for 25-30 minutes or until tender and crisp. While asparagus are roasting, add the balsamic vinegar to a small saucepan and bring to a boil. Reduce to a very low simmer and cook for 10-15 minutes, until liquid reduces by about half and is slightly syrupy. Remove from heat, pour vinegar in a bowl or glass to pour, and let sit.
  3. Preheat your broiler to high. Toast your bread in the toaster and place on a baking sheet. Top each of the toasted bread slices with 2 slices of tomato, 1/4 of the asparagus and 2 slices of the fresh mozzarella.
  4. Heat a skillet over medium high heat and fry the the eggs to your liking. While the eggs are cooking place the bread under the broiler for 2-3 minutes or until the cheese has melted (watch carefully!). Remove from the oven and immediately top with the fresh basil. Drizzle the balsamic reduction over the basil and top with a fried egg. Serve immediately.

Roasted Asparagus Caprese Melt with Balsamic Drizzle and Fried Egg-8

Photos and recipe courtesy of www.halfbakedharvest.com

TASTY TUESDAYS // Elena Hight’s Spicy Chickpea Recipe
Tuesday March 25, 2014

Roasted chickpeas are the perfect little snack to satisfy a crunchy craving, and with a ample sources of fiber, protein, iron and antioxidants you’re doing your body a good one!  Team B4BC snowboarder Elena Hight is this weeks guest chef for Tasty Tuesdays, and she’s got plenty to say about her Spicy Chickpea below!

From Elena:

Sometimes that craving for something crunchy and salty just has to be satisfied. No matter what I just cant feel good about eating chips so I have been trying to substitute for something just as delicious but with more substance and nutrients. I am a huge fan of chickpeas and I recently saw roasted chickpeas at the grocery store. Just like most things these were extremely expensive for something I knew I could recreate at home for a fraction of the price. I LOVE how these turned out, salty, spicy, and a bit garlicy, all of my favorite chip flavors combined onto a bean that has healthy protein, fats and vitamins. So much better than a potato chip. 

Hope that you enjoy this crunchy snack as much as I did!


  • 2 cups canned or freshly cooked chickpeas
  • 1 ½ TBS olive oil
  • 1 ½ tsp cumin
  • 1 ½ tsp salt
  • 1 tsp garlic
  • 1 tsp chili powder


  1. If you start with dried chickpeas soak and boil until completely cooked.
  2. Drain chickpeas and place in one layer on glass baking pan.
  3. Preheat oven to 375 degrees
  4. Bake for 15 minutes
  5. Mix all spices in one bowl
  6. Remove chickpeas
  7. Drizzle with olive oil and toss evenly
  8. Drizzle chickpeas with the spice mix and toss evenly being sure to coat all the beans
  9. Bake for 15 more minutes
  10. Remove and serve warm 

TASTY TUESDAYS // Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze
Tuesday March 18, 2014

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze | http://www.halfbakedharvest.com/

Recipe and photos courtesy of: www.halfbakedharvest.com/

Fresh spring produce is finally starting to pop up in the grocery store, and what better way to make use of some delicious portobello mushrooms and fresh tomatoes and basil than a mini caprese salad! Portobello mushrooms contain aromatase inhibitors, which reduce estrogen levels and are linked to lower risk of breast cancer, along with being immune system boosters and anti-inflammatory.  Recipe on the blog!  www.b4bc.org/blog

Luckily for us, naturally occurring aromatase inhibitors can be found in a variety of vegetables. In 2006, an article published in Cancer Research suggested that several types of mushrooms (portobello, white button, shiitake) possess natural aromatase inhibitors. The authors show that mushrooms contain a specific unsaturated fatty acid called (conjugated) linoleic acid, which can inhibit aromatase activity in biochemical assays.  They went on to find that both concentrated mushroom extract and linoleic acid alone can inhibit the growth of breast cancer cells with high levels of aromatase, but had little affect on normal breast cell proliferation. Furthermore, they were able to show that mice, which were fed a diet supplemented with the concentrated mushroom extract, displayed decreased breast tumor growth.  Bottom line: aromatase inhibitors in mushrooms are a good thing!

Mushrooms also have been shown to have anti-inflammatory, antiviral, cholesterol-reducing, and immune-enhancing properties, as well helping to reduce blood pressure and blood sugar levels.

This recipe is not only delicious, but SO easy. That is what a caprese salad is all about easy and simple. Three main ingredients, some olive oil, salt and pepper. This recipe  stepped it up a notch with the grilled mushrooms and balsamic glaze, which adds tons of nutritional benefits.  Grilling is great, plus it gives everything such great flavor and ah no dirty crusted dishes. 

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze | http://www.halfbakedharvest.com/

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze | http://www.halfbakedharvest.com/

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze | http://www.halfbakedharvest.com/

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze | http://www.halfbakedharvest.com/

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze





  • 12 baby portobello mushrooms or 2 portobello mushrooms, stems removed
  • 1/2 cup cooked quinoa
  • 1/2 cup grape tomatoes, diced
  • 1//3 cup fresh mozzarella cheese, diced
  • 8-10 fresh basil leaves, sliced or chopped
  • 3 tablespoon extra virgin olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
Balsamic Glaze
  • 1/2 cup balsamic vinegar
  • 1 teaspoon brown sugar (optional)


  1. Add vinegar and brown sugar if using to a small saucepan and bring to a boil. Reduce to a very low simmer and cook for 10-15 minutes, until liquid reduces by about half and is slightly syrupy. Remove from heat, pour vinegar in a bowl or glass to pour, and set aside to cool and thicken.
  2. Preheat the grill to medium high heat or heat your oven to to 400 degrees F.
  3. Toss the mushrooms with 1 tablespoon of olive oil and a sprinkle of salt and peper. Place the mushrooms stem side up directly on the grill and grill for 8-10 minutes or bake for 8-10 minutes. Remove from the grill and dump any liquid that is in the caps.
  4. While the mushrooms grill toss the quinoa, tomatoes, mozzarella and basil together in a medium size bowl. Add the remaining olive oil. Season with salt and pepper.
  5. When the mushrooms are ready stuff each mushroom as best as you can with the caprese quinoa. If your mushrooms are small you may have some of the caprese quinoa leftover, just serve it along side the mushrooms. If desired place the mushrooms on a baking sheet and place back on the grill or under the broiler for 30 seconds to 1 minute to warm the cheese. Serve with a drizzle of the balsamic glaze and fresh black pepper.

Caprese Quinoa Grilled Stuffed Mushrooms with Balsamic Glaze | http://www.halfbakedharvest.com/

Recipe and photos courtesy of: www.halfbakedharvest.com/


TASTY TUESDAYS // Brown Sugar Baked Peaches
Tuesday March 11, 2014
There’s just not much better than a fresh-from-the-orchard peach.  Unless it’s a fresh-from-the-orchard baked peach.  With brown sugar and a touch of cinnamon sprinkled on top.  We could eat peaches straight up, but with this delicious recipe they are OH so much more :)
Peaches are full of vitamin C and are also a good source of potassium and fiber. They contain beta-carotene, which the body converts to vitamin A.  Do your body and your taste buds a favor and whip up these easy treats!

All you do to pull these together is slice some fresh peaches in half, remove the pit, and place them in a baking dish.  Then, in the hollow of each peach half, put 1/2 teaspoon of butter …

… and 1 or 2 teaspoons of brown sugar.  The original recipe called for 2 teaspoons of brown sugar, but I only put 1 and it was totally tasty.  So, choose based on your sweetness preference.

Then give them a little cinnamon sprinkling, and they’ll look this … all ready for the oven:

Pop them in the oven ‘til the peaches are soft and tender, and the butter and brown sugar are all melty-gooey.  Yum.

Serve these little beauties warm straight from the oven.  For a little extra decadence, add a dollop of whipped cream or creme fraiche on the side.  Oh, so good.  And at just around 100 calories, it’s a beautiful and delicious health{ier} treat!

Brown Sugar Baked Peaches
Source:  Adapted from In Him We Live and Move and Have Our Being 
Per serving:
  • 1 fresh peach
  • 1 tsp. unsalted butter, divided
  • 2 to 4 tsp. brown sugar, divided
  • Sprinkling of ground cinnamon, to taste

1.  Halve peaches and remove pit.  Place in baking dish, skin side down.

2.  Place 1/2 teaspoon butter in the hollow of each peach, top each peach half with 1 or 2 teaspoons brown sugar, and sprinkle with cinnamon.

3.  Bake at 375 degrees until peaches are tender, about 30 minutes.  Serve warm.


Recipe and photos courtesy of:  http://www.thekitchenismyplayground.com/2012/07/brown-sugar-baked-peaches-healthier.html#Ej4Stv63xqbCQFih.99

TASTY TUESDAYS // Hummus Veggie Stack
Tuesday March 4, 2014

Grilled Vegetable Stack with Homemade Lemon Hummus

Recipe from www.glutenfreegoddess.blogspot.com

Grilled Vegetable Stack with Homemade Lemon Hummus - Gluten-Free and VeganSmoky grilled vegetable stack with homemade lemon hummus.

Tired of the same old red-meat backyard burger?  We adore this gluten-free, vegan alternative: grilled vegetable stacks layered with a light and lemony hummus. (And best of all, so easy to make!)
Grill up some of your favorite farm fresh veggies and make these rustic hummus grilled vegetable stacks tonight!!

Grilled Vegetable Stack with Homemade Lemon Hummus - Gluten-Free and VeganVegan and gluten-free grillin’. Grilled veggie stack with lemon hummus.

  • 1 large red or purple onion, peeled, trimmed, sliced into 6 slices
  • 2 large red bell peppers, cored, sliced into 3 pieces
  • 2 large yellow bell peppers, cored, sliced into 3 pieces
  • 1 large zucchini, halved, sliced lengthwise, to make 6 pieces
  • 1 large yellow squash, halved, sliced lengthwise, to make 6 pieces
  • 1 medium-large eggplant, trimmed, sliced into 6 pieces
  • 6 large portobello mushroom caps, stemmed, gills removed
  • 1/2 cup olive oil
  • 3 tablespoons balsamic vinegar
  • 3 cloves fresh garlic, chopped
  • 1 teaspoon each: dried thyme, dill, parsley
  • Sea salt and ground pepper, to taste

For serving:

  • Lemon Hummusrecipe below
  • Fresh chopped chives


  1. In a large bowl combine the onion, bell peppers, zucchini, yellow squash, eggplant, portobello mushrooms.
  2. In a glass cup combine the olive oil, balsamic vinegar, garlic, thyme, dill and parsley. Pour the marinade over the vegetables. Season with sea salt and ground pepper, to taste. Gently toss to coat.
  3. Cover and marinate for one hour.
  4. Heat the grill to medium-high heat.
  5. Place the veggies in a grill basket (or spread out the veggies on a large sheet of foil). Place on the hot grill, cover and cook until the vegetables are tender crisp, about 20-25 minutes, depending upon the size of your grill.
  6. Remove the veggie basket/foil with vegetables to a large platter and set aside.
  7. To serve, create a vegetable stack. Place the portobello mushroom cap on a serving plate and layer it with a spoonful of lemon hummus. Add the eggplant, peppers, zucchini and onion. Top with a dab of more hummus, if desired. Sprinkle with fresh chopped chives. Repeat for the remaining five servings.

Grilled Vegetable Stack with Lemon Hummus - Gluten-Free and Vegan
Dig in! Grilled vegetable stack layered with lemon hummus.

Lemon Hummus

Hummus is so easy to make at home- especially if you have a food processor. Five minutes prep- and you’re ready to roll. Tip: Chill the can of chick peas beforehand if your kitchen pantry gets hot in summer.


  1. 1 14-ounce can chilled chickpeas aka garbanzo beans, drained, reserve liquid
  2. Juice and zest of one big fresh lemon
  3. 2 tablespoons sesame tahini or almond butter
  4. 1 clove fresh garlic, peeled, crushed
  5. Pinch of sea salt, to taste
  6. 4 tablespoons extra virgin olive oil


  1. Combine the chickpeas, lemon juice, lemon zest, tahini, garlic and sea salt in a food processor. Pulse briefly to combine.
  2. Turn on the processor and pour in the olive oil, and a dash of the reserved liquid, and process until creamy smooth.
  3. Scoop into a serving bowl. Cover and chill until serving.
  4. Serve this lemony hummus layered in grilled vegetable stacks (recipe above) or as a protein-rich condiment to your favorite grilled dishes and gluten-free grains.

Recipe courtesy of: www.glutenfreegoddess.blogspot.com

TASTY TUESDAYS // Elena Hight’s Vegan Veggie Pesto Lasagna
Tuesday February 25, 2014



It’s the last Tasty Tuesday of the month, which means we are so excited to welcome back Team B4BC rider Elena Hight to be our guest chef!  This gluten-free, vegan and vegetarian spin on a delicious, hearty lasagna dish is absolutely UNREAL.  With whole wheat pasta, pumpkin instead of cheese, and pesto instead of marinara sauce, this recipe is so freakin’ healthy and delicious, we can’t even handle it.  Lasagna tonight!

From Elena:

One of my favorite comfort foods from my childhood is lasagna. My grandmother used to make the most amazing lasagna and just thinking about it makes me smile. I love this recipe because it takes a dish that is known to be super heavy and filling and makes it light and delicious. I substitute pumpkin for cheese and pesto for marinara sauce. The pumpkin makes it creamy and the pesto goes perfect with the sweetness of the pumpkin. Enjoy lasagna again and let the childhood memories flood back in. :)



Pesto Sauce

  • 3 TBS extra virgin olive oil
  • Juice of 1 lemon
  • 1 cup walnuts
  • 1 cup basil
  • 3-5 cloves of garlic
  • Salt and pepper to taste
  • Extra bits of olive oil


  • Brown rice lasagna noodles
  • 1 TBS extra virgin olive oil
  • 1-2 zucchini
  • 1 bell pepper
  • 1 small eggplant
  • 1 cup mushrooms
  • 1 cup spinach
  • 1 can pumpkin


  1. - Preheat oven to 375 degrees.
  2. - Add all pesto ingredients to blender and blend until smooth, adding extra oil to get the consistency desired.
  3. - Boil brown rice noodles according to directions on the box.
  4. - Heat olive oil in large sauté pan. Sauté all veggies for 3-5 minutes, just to soften.
  5. - Drain brown rice noodles and place one layer of noodles on the bottom of a glass baking pan.
  6. - Spread 1/3 of the pumpkin over the noodles.
  7. - Place one layer of mixed veggies over noodles and pumpkin.
  8. - Cover with 1/3 pesto sauce.
  9. - Continue to layer noodles, pumpkin, veggies and pesto until all ingredients are used.
  10. - Place baking dish in oven.
  11. - Bake lasagna for 20-30 minutes depending on thickness.
  12. - Remove from heat and enjoy!