Power Recipes from Stephanie Howe

Enjoy these recipes from Stephanie Howe's Nutrition for Health and Performance Clinic at FootZone.  Stephanie discussed the importance of fat, protein and carbohydrates in an active person's diet. Below are recipes to keep you moving and healthy!






Stephanie’s Super Smoothie

— 1 frozen banana

— ½ c frozen blueberries

— ½ c milk (non-dairy milk)

— 2-3 T yogurt

— 1 handful spinach

— 2 T Udo’s Oil (2.6.9 blend)

— 2 T peanut/almond butter

— 1-2 T maple syrup

— ½ t cinnamon

— ½ t flax seeds

Put everything in the blender and turn on. It’s that easy J



Kale Salad

— Kale, 1 bunch

— Avocado, ½ -1

— Udo’s oil, 2-3 T (or other olive oil)

— Sea salt, ½ t

— Lemon juice, 1 t

— Nutritional yeast, 3 T

— Toppings: rice, black beans, chicken, steamed vegetables, poached egg

Tear kale into bite sized pieces. Add avocado, Udo’s oil, sea salt, lemon juice, and

nutritional yeast. Massage into kale for 2-3 minutes. Serve with toppings!



PB Power Cookies

— Oats, ½ c

— Flour (or other grain), 1 c

— Peanut butter, ½ c

— Coconut oil, ¼- 1/3 c

— Baking soda, ½ t

— Egg, 1

— Vanilla, ½ t

— Honey/maple syrup, 1/3- ½ c

— Nuts, ¼ c

— Chocolate chips, ¼- ½ c

Mix all dry ingredients, add in wet ingredients + chocolate chips and nuts ( I like to

use walnuts). Bake in oven at 350 degrees for 8-10 minutes.