Empire Update: Week of 9/21

Gluten Free Peanut Butter Banana "Pudding" Cups

This is technically a yummy dessert, but is healthy enough to eat for breakfast and easy enough to make every week if you wanted to! You can substitute the peanut butter for whatever nut butter you prefer. Enjoy! 
courtesy of broccyourbody.com

Ingredients:

Cookie Crumble:

1 cup almond flour
1/4 cup coconut oil (melted)
1/4 cup coconut sugar
1 egg
1/2 tsp cinnamon
Pinch of salt
Dash of nutmeg & ground ginger

Banana "Pudding":

1 ripe banana mashed
1 banana sliced
1 cup greek yogurt
1/2 peanut butter
2 tbsp honey
1/2 tsp cinnamon
Coconut shreds to top

Instructions:

1. Preheat oven to 350 degrees. Combine all ingredients for the cookie crumble and spread on a well oiled baking dish (I used a square 8×8 dish). It doesn’t need to look pretty- we will be crumbing it up anyway! Bake for 18-20 minutes until the top is golden brown. Set aside and let cool.
2. Combine all ingredients for the “pudding” in a large bowl.
3. In a small glass or jar, add the cookie crumbles, banana mixture and a few sliced bananas. Repeat until the glass is filled then top with more fresh bananas, cinnamon and coconut shreds!

Fast 5 Fall Foods!

 Fall food doesn't have to be just Pumpkin Spice Lattes & candy corn!
Here are 5 foods that are perfectly seasonal and offer many health benefits as well! Incorporate these into your diet as the weather gets chillier! 

1. Pumpkin & Squash 
Pumpkins get all the credit this time of year, but any kind of squash is rich in Vitamin A, which is an extremely potent antioxidant-meaning it's great for our immune system as cold season rolls around. Try it diced and roasted in the oven to switch up your favorite side dish. 

2. Spiced Tea
Spiced teas (such as chai) are great for our digestive system and overall gut health. They're also a natural anti-inflammatory, making it a delicious & heart healthy drink. 

3. Apples with Cinnamon
We all know an apple a day keeps the doctor away, but next time try baking them in the oven with cinnamon as a healthy dessert. Not only is it yummy, but cinnamon may be able to naturally regulate our blood sugar!

4. Vegetable chili
Chili is a game day classic, and can actually be healthy too! Try making a meatless version with lots of beans or swapping out your beef for ground turkey. You'll get your servings of veggies in for the day and reduce the amount of saturated fat in your bowl. 

5. Red wine
Fall is the perfect time of year to try some new outdoor wineries. Red wine can help to lower our cholesterol and is heart healthy. So drink up (in moderation!)

Workout of the Week: Brachialis

​