I know what you’re thinking…nut-free?…vegan?…what kind of pesto is this?

Come on, stick with me, because this is an incredibly delicious pesto recipe– if I should say so myself

Why a vegan pesto recipe?

Well for one thing, pesto is a very versatile, easy to make, no-cook sauce that can be made from any number of fresh ingredients– so there’s tons of ways to enjoy it. Secondly, you can easily adapt pesto to fit your budget by substituting classic ingredients for those that are more wallet-friendly. And third, I’m using ingredients that I already have in my pantry and patio garden

This vegan twist on the classic pesto recipe includes nutritional yeast, a substitute for the traditional dairy and tasty sunflower seeds, a fantastic substitute for those with nut allergies. These ingredients work surprisingly well in this pesto [I promise...cross my heart]. The nutritional yeast has a sharp, tangy taste similar to a salty, sharp cheese and the sunflower seeds have a mild, nutty flavor. Plus, this pesto is leaner (no cheese and less oil) and more nutrient rich than the classic without sacrificing taste.

Nutrition Benefits: Nutritional Yeast

As far as nutrition goes, nutritional yeast (aka nooch) is an excellent source of high-quality protein, containing both essential and nonessential amino acids. It also contains 15 minerals, including selenium, chromium, zinc, phosphorus, and magnesium. It’s rich in B-complex vitamins, is an excellent source of folic acid and is one of the rare vegetarian sources of B12. And yes, it’s gluten free.

Important note: Don’t confuse live yeast (i.e. baking yeast) with nutritional yeast. Because live yeast continues to grow in the intestine after ingestion, it actually uses up the vitamin B in the body instead of replenishing the supply. So when purchasing nutritional yeasts, look for those produced as food supplements, grown on mineral enriched molasses or sugar beets.

Nutrition Benefits: Sunflower Seeds

Sunflower seeds are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant that plays an important role in the prevention of cardiovascular disease. They’re also a good source of magnesium which can help to reduce the severity of asthma, migraine headaches and high blood pressure. Magnesium is also necessary for healthy bones and energy production.

If you buy sunflower seeds from a bulk bin, smell them to ensure that they’re fresh and have not spoiled. Since sunflower seeds have a high fat content, they’re prone to rancidity. So it’s best to store them in an airtight container in the refrigerator.

So what can you do with pesto?

Try it out on grilled or steamed veggies, pasta, omelets, fish or chicken. Use to add flavor to cooked grains, sauces or salad dressings. It also makes a great dip for raw veggies, a flavorful spread on sandwiches or wraps, and a delicious pizza sauce. I served it over pan seared tuna and sautéed yellow squash– everyone loved it! [Yes, including the kids.]

So give this nut-free vegan pesto a try, I think you’ll like it.

Btw, I’ll be sharing more pesto recipes soon. Until then– do you have a favorite nut or seed you like to use in your pesto? Let me know in the comments.

YUMMY NUT-FREE VEGAN PESTO

2 c Basil leaves, chopped

2 cloves Garlic, chopped

2 T Nutritional yeast flakes

2 T Sunflower seeds (raw, hulled)

1 Lemon, zest & juice

2 T Extra virgin Olive oil

1-2 T Water (to loosen sauce)

Sea salt & fresh ground pepper to taste

To Prep Sunflower Seeds
Stir sunflower seeds in a skillet over medium heat & cook until lightly toasted.

To Make Pesto
Place the basil leaves, sunflower seeds, yeast & garlic in a food processor or blender. Pulse a few times to roughly chop. Add the oil, lemon zest & juice. Process until smooth. Add water to achieve desired consistency. Season with salt & pepper.

To Store
Transfer to an airtight container and store in the refrigerator.

On these super, sweltering summer days, nothing is more refreshing than a granita. No…not a margarita…lol …a granita.

Originally from Sicily, a granita is a sweetened, shaved ice dessert with a coarser, more crystalline texture than a sorbet or italian ice. Traditional flavorings include lemon juice, mandarin oranges, coffee, almonds, mint and strawberries.

My favorites are mango, lychee, cranberry, passion fruit and guava. The ingredients in a granita are really simple, but the result is absolutely maahvelous!

Granitas can be made with just about any fruit you like, this recipe happens to use watermelon and applesauce because that’s what I had in the fridge.

WATERMELON: Health Benefits

As far as watermelon’s health benefits go– watermelon has an extremely high water content (approx 92%) and is a good source of beta-carotene, lycopene and vitamin C. So not only is it a great thirst quencher, it can also help to fight inflammation and reduce the risk of some cancers.

And although watermelon rates high on the glycemic index (about 72), it has a low glycemic load (about 4) since it has only 6 grams of carbs per serving. So unless your eating an entire melon by yourself…no worries.

So with all of this fabulous nutrition, this granita is an absolutely terrific dessert for a detox week. Yaaay! =) No to mention that this recipe is BodyPHAT VIP approved! It was an instant hit at Tuesday night’s class.

Watermelon info sources: CDC.gov,Mendosa.com

Who doesn’t like fries?

Well, here’s a recipe that not only tastes good, it’s good for you too.

Sweet potatoes are a great source of beta-carotene, vitamin C, manganese, vitamin B6, potassium and iron. And because they’re also a good source of dietary fiber and complex carbohydrates; sweet potatoes offer the lowest glycemic index rating among all root vegetables.

So get ready for some sweet potato goodness. These savory sweet potatoes fries are baked until crisp and are served with a creamy, lime and avocado dip. Mmm-mmm good.

The next time you want fries without the unnecessary side affects, like muffin top and blubber butt…LOL , try this BodyPhat “Good For You” recipe. Yes… you can have your fries and eat ‘em too.

SWEET POTATO FRIES

2 large Sweet potatoes, washed, unpeeled, cut into 1/4″ thick fries

2 T Extra virgin olive oil

1 t Paprika

5 stems Cilantro, minced (to taste, or you can use Parsley)

1/2 t Cumin

1/2 t Garlic powder

1/2 t Onion powder

Sea salt & freshly ground black pepper, to taste

AVOCADO LIME DIP:

1 Avocado, mashed

1/4 c Greek yogurt (organic, lowfat, plain)

1-2 T Raw Agave nectar

1-2 T Dijon mustard (organic/all-natural)

1/2 Lime, juiced & zested

5 stems Cilantro, chopped (to taste, or you can use Parsley)

Sea salt & freshly ground black pepper, to taste

TO MAKE SWEET POTATO FRIES:
Place cut sweet potatoes in cold water for an hour or longer to release starch.

After the sweet potatoes have soaked, prep your oven by preheating it to 450º. Get your seasonings ready by combining cumin, cilantro, paprika, garlic & onion powder in a small bowl.

Next remove sweet potatoes with a slotted spoon & pat with towel to dry completely. Place dry sweet potatoes in a pile on baking sheet lined with parchment paper. Drizzle with olive oil & use your hands to toss until all pieces are well coated.

Sprinkle seasoning mixture on top, add salt & pepper to taste, then toss again with hands to coat. Arrange sweet potatoes in a single layer so that pieces are not touching each other. Place baking sheet in pre-heated oven & bake for 15-20 mins. NO peeking!

After 15-20 mins, take the pan out of oven & flip the fries using a spatula. Don’t forget to make sure that they’re spaced out again. Return to oven for another 15-20 mins or until fries are lightly brown & crisp. Remove pan from oven. Cool 5 minutes.

TO MAKE AVOCADO LIME DIP:
Place all ingredients in a food processor or blender & process until smooth. Serve immediately.

Hellooo my dedicated BodyPhat Ninjas

After many, many, many failed attempts…lol…I was finally able to get this 15 minute mini workout video of Saturday’s BootCamp class uploaded.

And yes, the production quality isn’t the best…[sigh]…but it’ll still get your fat burning rear in gear .

Plus it’s a quick workout that’s great for when you’re short on time, or you can repeat it 2 to 3 times and really “get your workout on”.

So, let me know what you think. I’ll be working on getting the rest of the video together for y’all over the next couple of days.

Btw, thanks to Tashia & Shai for being such awesome Workout Warriors!!!

Here’s what’s in BB Mini Workout #1:

5 MIN WARMUP

• No Hand Jacks
• Russian Jacks
• “T” Jacks
• Press Jacks
• Hallelujah Jacks
• JumpRope – Heels

5 MIN STRETCH

• Plie w/ Arm Waves
• Low Plie Stretch – Center
• Low Plie Stretch – Right
• Low Plie Stretch – Left
• Warrior 2 Pose – Left
• Left Side Angle Pose
• Left Side Triangle
• Warrior 2 Pose – Right
• Right Side Angle Pose
• Right Side Triangle

5 MIN DRILL

• Power Lunges w/ Weights
• Power Plank Drill
  • 4 Plank Sprints
  • 4 Plank Obliques
  • 2 Moving Pushups – Right
  • 2 Moving Pushups – Left

As requested, I’m adding a special section called, What’s for Dinner, to the BodyPhat! blog. What’s for Dinner will be your place to get “Lean & Clean” meal ideas that are BodyPhat-friendly and yummy for the tummy!

So without further ado…here we go!

Inspired by the popular lettuce wraps found at your neighborhood Asian fusion restaurant, here’s a fantabulously flavorful recipe that’s quick and easy to do at home. These wraps make a great summertime dinner, plus the leftovers make a great lunch. Mmmm…I’m getting hungry just thinkin’ about ‘em

Btw, feel free to experiment with different veggies.

HOISIN CHICKEN LETTUCE WRAPS

8 oz boneless, skinless chicken breast/thighs, chopped

1 head Boston lettuce (or any large leaf lettuce, not iceberg )

2 Scallions, julienned

1 Carrot, julienned

4 oz Snow peas, julienned

4 oz Bean sprouts

4 oz Shitake mushrooms, chopped

1 T Grapeseed oil

1 T Bragg’s Aminos (or your fav wheat-free soy sauce)

1 T Hoisin sauce

1-2 t Sesame oil

1-2 t Rice vinegar

1 T Sesame/Flax seeds (any color)

1 t Ginger, grated

1 clove Garlic, minced

1 t Five spice powder

Cilantro, chopped (to taste)

Sea salt & Black/red/white pepper to taste

For the filling:
In a bowl, mix together the bean sprouts, scallions, carrot, rice vinegar, sesame oil & ginger. Season with sea salt & pepper then set aside.

Heat a wok over high heat & sauté garlic in the grapeseed oil until lightly browned. Add the chicken & mushrooms. Stir fry for 1 to 2 minutes. Season with the soy sauce & five spice powder. Stir until chicken is cooked through. Don’t overcook. Remove the contents from the wok & set them aside to cool for 5 minutes.

Once the chicken mixture has cooled slightly, combine it with the bean sprout mixture. Add the hoisin sauce & cilantro, then stir gently to mix.

To serve:
Clean the lettuce and separate the leaves. Put about 1/3 cup of hoisin chicken mixture into a leaf. Wrap the lettuce around the mixture & enjoy.