Nutrition is the most important aspect of healthy living. Without proper nutrition, you won’t have the energy needed to stay active, and/or your body won’t be nearly as susceptible to both minor and severe illness. Whether you’ve been an athlete for as long as you can remember, or just since you woke up the first of this year, it’s crucial to eat foods that will support your body’s recovery after your routine workouts. Here are a couple of recipes; one for the early bird, and another for the person who hits the gym at night. 


Serves 1 

1 teaspoon Matcha powder

1⁄2 a medium Avocado

1 cup almond milk (any organic dairy 
or non-dairy milk can be used)

1 scoop hemp or pea protein powder 
(or whatever your protein powder of choice)

1-3 dates (to sweeten) – optional

A few ice cubes 

Combine all ingredients and 
blend until smooth. 


Serves 1-2

3 tablespoons extra-virgin olive oil 

1/4 teaspoon honey

1 clove of garlic

1/2 teaspoon grated ginger

1 tablespoon fresh lemon juice

1 medium bunch of kale

1/2 cup toasted pumpkin seeds

1/4 cup pomegranate seeds

1/2 cup quinoa

1/2 cup roasted chickpeas

1 cup water

1/2 cup cooked butternut quash 
(cooked however you’d like) 

salt and pepper to taste

Rinse the quinoa and combine with water (1 cup) in a small pot over medium-high heat. When it comes to a boil, reduce heat to a simmer. Cook until water is absorbed (15-20 minutes). Remove from heat and set aside. 

Wash, de-stem and chop the kale. Combine in a bowl with quinoa and cooked squash. Top with pomegranate seeds, chickpeas, and pumpkin seeds. 

In a separate bowl, whisk together olive oil, minced garlic, honey, ginger, lemon juice, and salt & pepper. Pour dressing over salad and toss until fully coated.