Category: recipe

Coconut oil coffee: a nutritious morning beverage!

On By Dani Sanusi FitnessIn fitness, nutrition, nutritional supplement, recipe, recovery, workoutLeave a comment

 Coffee, yum! But coffee and coconut oil?? Yep! It’s delicious AND nutritious. It’s even a great pre-workout drink when timed correctly, too!

Coconut oil has countless health benefits, but I’ll keep my explanation very simple. It is mostly made up of MCTs (medium-chain triglycerides). They are absorbed fast and give a quick boost of energy without the anxiety, helping increase metabolism while also reducing hunger and suppressing appetite. This can help curb making poor food choices throughout the day, which leads to a healthier you! If you drink it first thing in the morning on an empty stomach and then workout, it also primes your muscles to accept the protein in your first post workout meal (For more info, check out Ori Hofmekler, author of the Warrior Diet). What a winning combo, right?

 I make my coconut oil coffee by adding a tablespoon or two to my hot coffee, and using my aerolatte mixer to emulsify it. This creates a thicker, creamy consistency that is so delicious! I would recommend starting with a half tablespoon and working your way up. If you need that extra bit of sweetness, feel free to add a little bit of your preferred method of sweetener. Make sure you get the virgin coconut oil so you get those MCTs and optimal nutrients as well as flavor. Use it to cook with too! If you have any questions, don’t hesitate to ask!

Happy coconutting!

Warmly,

Dani

Cory’s peanut butter chocolate yogurt protein snack recipe!

On By Dani Sanusi FitnessIn fitness, health, nutrition, protein powder, recipeLeave a comment

This is a super healthy and delicious snack when you need a a little pick-me-up! My wicked awesome friend Cory told me about this, and I just had to try it! I get snacky, and that can be a dangerous time where I can easily make the wrong food choices. This is sure to help you stay on track and get after those health and fitness goals!

Ingredients:

  • 1/2 cup plain yogurt
  • 1 TBSP peanut butter
  • 1 scoop chocolate protein powder
  • Milk of your choice (I prefer almond milk) to add to create desired consistency

Just mix the first 3 ingredients together, and add milk until creating the desired consistency. Enjoy!!

Happy eating!

Warmly,

Dani

GREEN Chocolate Banana Peanut Butter Smoothie Recipe!

On By Dani Sanusi FitnessIn fitness, nutrition, recipe, smoothieLeave a comment

Nutrition is just as, if not more important, than all the hours you put in the gym. The best way to recover quickly and get the most out of your workout is to take care of your body by feeding it quality foods. You need that protein to rebuild those muscles, and good carbohydrates to refuel you to keep going on with your day. I do believe that you are what you eat! With that said, here is my recipe for an awesome recovery smoothie!

Combine in a blender:

  • 1/4 c nonfat greek yogurt
  • 1 c cold water
  • 1/2 frozen banana
  • 1 TBSP peanut butter
  • 2 scoops of Complete Greens powder (it tastes like an orange creamsicle and has several servings of vegetables in just two teeny tiny scoops! To purchase, click here: http://bit.ly/1nbcCiC)

Blend all the ingredients together.
THEN add:

  • 1 scoop of chocolate protein powder (I use this stuff, it’s delicious! http://bit.ly/1a6u5kc), and blend. Make sure you wait to add your protein powder until AFTER blending this all together. It really comes together perfectly if you add it at the very end. Trust me! 🙂 Then, drink up!!

My fabulous 3 ingredient oatmeal pancakes recipe

On By Dani Sanusi FitnessIn fitness, nutrition, recipe2 Comments

It’s the perfect breakfast, and only 3 ingredients! I hope you enjoy this deliciousness as much as I do!

Ingredients:

  • 2 eggs or egg whites
  • 1/2 cup old fashioned oatmeal
  • 1/4 tsp cinnamon (to taste)
  • garnish: maple syrup or peanut butter and fruit

1. Combine eggs, oatmeal, and cinnamon in a bowl, mix together. I like to soak the ingredients together for about 10 minutes until the oatmeal softens up.

2. In a greased pan over medium heat, pour mixture into pan and flip when cooked.

*If you prefer a smoother consistency, you can throw the oatmeal in a blender or food processor to make it a smoother batter 🙂

Enjoy! Happy eating!

Warmly,

Dani

Apple Scramble Recipe!

On By Dani Sanusi FitnessIn fitness, nutrition, recipeLeave a comment

Apple scramble? Confused? Your taste buds won’t be! This is a delicious recipe perfect for Sunday brunch. My hubby loves it and he doesn’t really enjoy eggs that much (could I have married a more different man?!). His mom used to make this for him all the time! Just trust me 🙂

Ingredients:IMG_4769

  • 2 eggs
  • 1/4 c whole wheat flour (you can use something else of your choice as well, or the original recipe calls for white flour)
  • 2/3 cup nonfat milk
  • 1/4 tsp salt
  • 1 tsp sweetener of your choice (optional)
  • 1 apple, peeled and chopped
  • garnish: lemon and/or powdered sugar (very optional, it’s delicious as is, but the original recipe calls for it)

1. Combine all ingredients except apple in a bowl, mix together. In a pan over medium heat, pour mixture and stir frequently until egg is cooked.

2. Serve immediately with turkey bacon for a delicious and nutritious breakfast!

Happy eating!!

Warmly,

Dani

My delicious thai chicken green curry recipe

On By Dani Sanusi FitnessIn fitness, nutrition, recipeLeave a comment

This is one of mIMG_4635y favorite recipes of all time! It’s delicious and nutritious (and spicy)! Serves 3-4 people.

Ingredients:

  • 1 jalapeno
  • 1 tsp red pepper flakes
  • 2 T chopped fresh ginger
  • 3 cloves of garlic, chopped or crushed
  • 1 T fine coriander (I use 2 or even 3 T because I LOVE the flavor!!)
  • 1/2 T cumin
  • 2-3 T water
  • 2 T coconut oil
  • 1 can coconut milk
  • 2 chicken breasts, skinless, sliced into thin strips
  • 1 sliced bell pepper (or other veggie you desire)
  • 1 can bamboo shoots and/or water chestnuts
  • 1 T sugar
  • a few drops of fish sauce
  • 1 T lime juice
  • rice or quinoa

1. In a food processor, add jalapeno, pepper flakes, ginger, garlic, coriander, cumin, and process to a paste. Add a few tablespoons of water to create a more workable consistency.

2. In a large saucepan, heat oil over high heat, and add all paste at once. Fry it quickly, stirring continuously. Add coconut milk, turn heat to medium, and simmer. Add sliced chicken and cook until chicken is done (5-10 minutes, but I like my sauce to reduce so I let it summer for 15-20 minutes). Add bell pepper about halfway through.

3. Add to taste: sugar, fish sauce, lime juice, and season with salt. Simmer for another 5 minutes, serve immediately over rice or quinoa.

4. Enjoy!!

Happy eating!

Warmly,

Dani

Healthy French Toast Recipe

On By Dani Sanusi FitnessIn fitness, health, nutrition, recipeLeave a comment

This past Sunday, I had a craving for something special to eat for breakfast. Inspiration hit me, and so here is my healthy french IMG_4595toast recipe for two!

Ingredients:

  • Ezekiel Cinnamon Raisin bread (I used 2 slices per person)
  • 2 eggs
  • 1/2 c egg whites
  • cinnamon to taste
  • maple syrup or agave for topping
  1. Beat eggs and add egg whites into a shallow container. If you like cinnamon, add it to the egg mixture. Soak bread in the egg mixture until most of it is absorbed (about 10 minutes, flipping a couple times)
  2. Heat a pan over medium heat, spray with any non-stick means you choose (I was feeling fancy and used 1 T of butter). Once heated, add soaked bread and flip when browned.
  3. Add your topping of choice, serve with turkey bacon and fresh fruit. Enjoy!! Let me know what you think!!

Happy clean eating!

Warmly,

Dani

Banana Cinnamon Protein Oatmeal Recipe

On By Dani Sanusi FitnessIn fitness, nutrition, recipeLeave a comment

Looking for something delicious to have for breakfast to really help you power through your day? Breakfast is so important, and it’s easy to make this nutritious meal no matter how busy your mornings are!

Ingredients:IMG_4434-0

  • 1/2 c old fashioned oatmeal
  • 3/4 c water (depending on the consistency you desire for oatmeal)
  • 1/2 tsp cinnamon (or to taste)
  • 1/2 ripened banana
  • 1/2 scoop Vanilla protein powder (depending on desired consistency.
  • 1 tsp your choice of sweetener if needed (agave, syrup…make it healthy!)
  1. In a microwave safe bowl, add oatmeal, then top with banana and cinnamon. Pour water over the bowl, and microwave for approximately 2 minutes, or until oatmeal is soft. Stir, add more liquid and add protein powder (can use milk or water if needed to achieve desired consistency). Taste and if desired, add sweetener.
  2. Pair with some Canadian bacon for a well rounded breakfast! Enjoy!

Happy eating!

Warmly,

Dani

My favorite post workout protein smoothie recipe!

Yum!!
Nutrition is just as, if not more important, than all the hours you put in the gym. The best way to recover quickly and get the most out of your workout is to take care of your body by feeding it quality foods. You need that protein to rebuild those muscles, and good carbohydrates to refuel you to keep going on with your day. I do believe that you are what you eat! With that said, here is my recipe for an awesome recovery smoothie!

Combine in a blender:
1/4 c nonfat greek yogurt
1 c cold water
1/2 frozen banana
1/2 c of your favorite frozen fruit (I love pineapple, strawberries, or blueberries)
2 scoops of Complete Greens powder (it tastes like an orange creamsicle and has several servings of vegetables in just two teeny tiny scoops! Buy here: http://bit.ly/1nbcCiC)

Blend all the ingredients together.
THEN add 1 scoop of protein powder (I recommend vanilla, I use this deliciousness: http://bit.ly/1a6u5kc), and blend. Make sure you wait to add your protein powder until AFTER blending this all together. It really comes together perfectly if you add it at the very end. Trust me! 🙂 Then, drink up!!

2015/01/img_4221.jpgComplete Greens is a sneaky way to fit the nutrients in green vegetables, as well as probiotics and natural enzymes into your daily diet. Here’s where to buy: shop.com/sanusiglobal.

What’s your favorite pre or post workout nutritional regimen?

Happy sweating!

Warmly,
Dani

On By Dani Sanusi FitnessIn fitness, nutrition, post workout, protein powder, recipe, smoothie, workoutLeave a comment