avocado

🍴 Here's a Healthy New Recipe to Start Your Week Strong!

Sweet friends,

We are so excited to help you transform this week! Keep being motivated, committed, and filling out that ABSolutely awesome March calendar! When you turn your completed calendar in to us at the end of the month, you can win a prize!

Spring breaks are in full swing, which can sometimes make it difficult to exercise. But don’t worry— we have plenty of workouts you can do from anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Meal prepping is so important to do at the beginning of each week to help us remain accountable, even with our busy schedules! So we are kicking off this week with a NEW salad recipe that is healthy, delicious, and nutritious. The Chopped Kale Cobb Salad will be a family favorite and is easy to prep— try it out and let us know what you think!

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Chopped Kale Cobb Salad

Ingredients:

  • 2 bunches kale, finely chopped

  • 4 hard boiled eggs, diced

  • 4 oz cooked turkey bacon, crumbled

  • 1 cup cherry tomatoes, diced

  • 1 avocado, cut into pieces

  • 1/2 cup feta cheese

  • 1 cup cooked chicken, cut into bite-sized cubes

Zesty Vinaigrette Dressing:

  • 1 cup fresh basil

  • 1/4 tsp salt

  • 1/4 tsp garlic powder

  • 1 tbsp honey

  • 2 tbsp lemon juice

  • 1/2 tsp lemon zest

  • 1/4 cup white balsamic vinegar

  • 1/2 cup olive oil

Instructions:

  • Prepare dressing by combining all ingredients EXCEPT olive oil in a food processor or blender. Pulse while slowly adding olive oil. Process 1-2 minutes until dressing is smooth.

  • Prepare kale by chopping finely with a knife or placing it in a food processor then pulsing it until the kale is finely chopped

  • Place eggs in boiling water and boil for 12 minutes. Remove from heat, drain, and place in iced water. Let sit for 5 minutes. Peel.

  • Set oven to 400 degrees. Cook bacon strips on a wire rack placed on top of a baking sheet for 25 minutes. Can also be cooked in the microwave or skillet.

  • Bake chicken breasts in the oven at 350 degrees for 20 minutes. You may also use a rotisserie chicken.

  • Combine all ingredients in a bowl, drizzle dressing on top, and serve. Enjoy!

This salad is filled with so many amazing ingredients to nourish your body! Avocados, cheese, and turkey bacon contain healthy fats; these are essential to give you energy and support cell growth. Eggs and chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Kale is one of our favorite superfoods because it is rich in vitamins K, A and C, along with other vital nutrients. The health benefits of kale include detoxification, heart support, cancer prevention and a number of others.

Try this salad and share your thoughts with us.

Don’t forget to tag us!


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Go ahead and register for our Healthy Running Lunch and Learn! During this luncheon we will cover safe, efficient running. Topics include: form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! The cost to cover lunch is $15. You can register on the app under Special Events!

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Fit for a Miracle 5K

Our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

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Don’t miss out on our new sessions this month. 8:20 Monday Running Session and 5:30 am HIIT class Tuesdays this month! Sign up on our FREE app here!

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one.

Blessings, 

Team TransFit

Healthy Superbowl Snacks

Hot Caprese Dip

I am so excited for the Super Bowl this Sunday that naturally I've been spending this week testing out appetizer recipes. Whoever said that you have to sacrifice taste to eat healthy has clearly never tried these snacks before!  Here are three of my favorites! 

Zucchini Fries

Photo and Recipe Courtesy of Two Peas & Their Pod

  • 3 Medium Zucchinis, sliced into sticks
  • 2 large egg whites, beaten
  • 1/2 cup whole wheat breadcrumbs
  • 2 Tbsp grated Parmesan cheese
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1/2 tsp garlic powder
  • salt and pepper to taste

Directions:

Preheat oven to 425°. Spray a baking sheet with cooking spray. Set aside. In a small bowl, beat egg whites with a fork until frothy. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate-I used a pie tin. Mix well. Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet. I did the sticks one by one. Bake at 425° for about 20 minutes or until golden brown and a little crispy, turning the fries half way through. Serve warm. We like to dip ours in marinara sauce.

Edamame and Avocado Spread

From Southern My Way Food & Family

Photo and Recipe Courtesy of Gena Knox

  • 1 (12 oz) package frozen shelled edamame, thawed
  • 1 avocado, peeled, pitted and diced
  • 1 small shallot, roughly chopped
  • zest and juice of 1 lemon (about 3 tablespoons of juice)
  • 1/2 tsp ground cumin
  • 1/4 tsp ground coriander
  • 1/2 tsp kosher salt
  • 3 tablespoons olive oil
  • 3 tablespoons water
  • 2 tablespoons chopped fresh parsley

Directions:

In a food processor, combine edamame, avocado, shallot, lemon zest and juice, cumin, coriander and salt. Pulse until almost smooth. Scrape down sides using a rubber spatula. Add oil, water and parsley; process until smooth. Season with freshly ground black pepper, if desired. Serve with crudité, flatbread, or crackers, or as a sandwich spread.

Hot Caprese Dip

Photo and Recipe Courtesy of How Sweet It Is

  • 10 oz fresh mozzarella, chopped into cubes
  • 2 roma tomatoes, seeded and juiced
  • 3 tablespoons freshly chopped basil (or about 1 tablespoon dried) + more for garnish

Directions:

Preheat oven to 375. Make sure tomatoes have as much juiced squeezed out of them as possible – this will prevent the dip from becoming soupy. In a small baking dish, combine chopped cheese, tomatoes and basil and mix. Bake for 15 minutes, then broil for 2 minutes so cheese becomes bubbly and golden. Serve immediately with crackers or melba toasts.

Note: dip may appear “watery” which is why it is VERY important to get as much moisture out of the tomatoes as possible. Also make sure dip is consumed immediately, as the longer it sits, the more juice that develops. Don’t worry if there is a little bit of juice – it is still delicious!

I'm always looking for new recipes to try so let me know what your favorite healthy Super Bowl appetizers are, and check out the post from last year if you need any other appetizer inspirations! The healthy spinach  & artichoke dip with homemade pita chips is one of my ol' favorites! 

Blessings,

Caroline