Dorm-Friendly Meals

September 14, 2020

Written by Victoria Dissmore, Marketing Employee

Do you ever have those mealtimes when you don’t feel like going to the Rot, or you just want a change? You can easily make meals in your dorm room microwave that are still healthy — well, relatively healthy. In this blog, you will learn the basics of microwave cooking so you can mix and match different foods to make your own custom meals. Note: For all of your microwave creations, be sure your mug or plate or bowl is microwavable!


Eggs are super easy to cook in the microwave.

  • Crack a couple in a mug
  • Beat them with a fork until smooth
  • Microwave for 2-3 minutes

You can add veggies and cheese for an omelet or scramble them up with some fried rice.


Who doesn’t love some good pasta?

  • Throw some macaroni in a mug
  • Add equal parts water (ex: 1/2 cup of water for 1/2 cup of macaroni)
  • Microwave for 2-3 minutes.

Add whatever toppings you want (mac and cheese, anyone?) and microwave for another 30 seconds for a heartwarming meal.


If you’re craving a loaded baked potato or sweet potato, here’s how to cook one in the microwave:

  • Poke holes all over potato with a fork (so the potato doesn’t explode)
  • Coat potato with oil and salt if desired
  • Wrap potato loosely with a damp paper towel to hold in the moisture
  • Microwave 7-9 minutes


You can even get some steamed veggies from your microwave endeavors.

  • Add 1/2 cup of fresh broccoli to a microwavable bowl
  • Drizzle on 1 tablespoon olive oil
  • Add 1 tablespoon water
  • Sprinkle a little bit of salt to taste
  • Cover with a damp paper towel to keep the moisture in
  • Microwave 2 minutes


Get those carbs in with a steaming bowl of rice.

  • Add 1/2 cup dry rice to a microwavable bowl
  • Add 1 cup water
  • 1 teaspoon olive oil
  • Stir and cover with a microwaveable plate
  • Microwave 6-8 minutes or until water is gone

Spaghetti Squash

If you have a sharp knife and a cutting board, you can add this tasty gourd to your meal creation.

  • Cut spaghetti squash open long-ways
  • Scoop out all the seeds
  • Drizzle olive oil and sprinkle salt and pepper on the open halves
  • Microwave 10-15 minutes until soft
  • Scrape the sides of each half with a fork to get the fruit out

You can even warm up some frozen meatballs and pasta sauce (microwave 1-2 minutes or as directed on package) for a fun take on spaghetti and meatballs!

French Toast

If you want to make your own breakfast, or you’re craving breakfast for dinner, whip up some mug French toast!

  • Cut any kind of thick and sturdy bread (brioche, challah, French baguette) into bite-sized cubes and drop into a large microwaveable mug
  • In a separate bowl, mix 1 egg, 1 tablespoon milk, 1/4 teaspoon cinnamon, and 1/2 teaspoon vanilla. Beat until smooth.
  • Add fresh blueberries to the mug of bread cubes (add both at the same time to mix better)
  • Pour egg mixture over bread and blueberries, soaking each bread cube
  • Microwave 1 minute 30 seconds
  • Drizzle on maple syrup and enjoy!
  • *You can also do this with bananas and chocolate chips instead of blueberries*

Hopefully these recipes and tips give you the tools you need to make your own microwave meals! With the guidelines above, you’ll be on your way to becoming a master microwave chef in no time.

      Gut Health and Why it’s Important

      May 1, 2020

      Written By Lauren Stinner, Marketing Intern

      In today’s society, we are often given a simple fix to a health problem without even considering where the problem could have originated. If you ask any doctor, they would tell you that gut health is the very foundation of how our bodies function. So now you’re probably asking yourself – “How do I get a healthy gut?” Hare some steps you can take to get your body on the right track:

      Increase Your Water Intake.

      The rule of thumb for how much water a person should consume daily is one-half to one-full ounce for every pound you weigh. For example, if a person weighs 150 lbs., they should be consuming roughly 75-150 oz. of water per day. Water is important for our bodies because it flushes out any toxins that we may be holding in, thus compromising our immune systems. Increasing your water intake is also a great way to stay hydrated in these upcoming summer months.

      Consider Taking a Probiotic.

      Probiotics are a supplement that aid in the production of “good bacteria” in the gut. Some foods that act as a great probiotic would be Greek yogurt, kombucha, and even cheddar cheese. Not only do probiotics increase the health of your gut, they also keep your body regular.

      Observe Your Current Diet.

        If you are eating high amounts of sugar and fat, you might need to reconsider your food choices. A simple meal guide to live by is 50% fruits and/or vegetables, 25% protein (meat, nuts, etc.), and 25% fiber-rich carbohydrates (avocado, lentils, etc.). Having a balanced diet of natural foods like fruits, vegetables, and meat, help keep your gut in check.

        Smoothie Recipe

        An easy way to keep your gut happy is by making smoothies with the perfect green and fiber-rich ingredients your body craves. I’m sure when you hear “detox” smoothies, you think they’re probably gross. But, we created a cinnamon berry smoothie that we think you’ll love! Check out our video here.

        Regulate Your Exercise.

          Keeping your body active can greatly impact the health of your gut. However, exercise needs to be built into your daily routine in order for it to benefit your body. Going for walks in the morning, running to your favorite playlist, or even swimming now that it’s heating up, are all great ways that exercise can become a daily ritual.

          Gut health can make a major difference in your day-to-day activities. Doctors have even found that an unhealthy gut can be linked to anxiety and depression. Not only will you have more energy if you take care of your gut, but your body will thank you in the long run. 1 Corinthians 6:20 says “You were bought at a price. Therefore, honor God with your bodies.”

              Must-Download Physical and Mental Health Apps

              April 17, 2020

              Written By Cricket Jurgovan, Personal Trainer

              Finding the right app to help keep you accountable in workouts, meal-planning, and health goals can be tricky, especially when there are thousands to choose from. I chose my top 8 free apps to share with you that have proven to be a great resource when it comes to accountability in so many areas of my life!

              RP Diet App

                Have you heard the idiom, “Abs are made in the kitchen, not the gym”? This app is specifically made by nutritional experts and data scientists to get you results! It’s a diet coach in your pocket—whether you want to lose weight, gain muscle, or maintain an athletic physique at peak performance—it’s all there! For each meal, you get to choose from a long list of healthy options, and the app tells you exactly how much you need of each food item to be on track with your goals.

                My Water & Drink Reminder

                  If you struggle with drinking enough water like me, this is a simple app that sends you reminders and helps you track your water intake! It’s easy to use and intuitive, and best of all, FREE! It will give you a water amount based on you water weight or you can set your own goal within the app.

                  Daylio Journal

                  Mental health matters! Understanding what activities and moods trigger various things is important in understanding yourself better. This app is extremely helpful in keeping track of your mood and your activities. If you consistently chart, you’ll be surprised to see the patterns you follow that you have never realized before!


                  This meditation and sleep stories app is a lifesaver for those who have issues sleeping or well with anxiety the second their head hits the pillow. Explore the various music, stories, and videos this app offers for less stress and better sleep!

                  Workout Calendar – Motivation

                  Motivation provides you a calendar designed to keep track of your training sessions by showing you your completed days. Keep up with your workout days and what type of work outs you have planned ahead with this app’s simple layout and notifications!

                  Interval Timer ++

                  This app is a beautifully designed app to help you keep up with your work/rest intervals during your workout! This is perfect for HIIT, Tabata, running, and any workout that requires timing!

                  Liberty Today

                  If you didn’t know by now, Liberty has an app that has a section called LU Fit. This app has been filled with workout videos from our Fitness staff that you can utilize to understand how to incorporate all the equipment at LaHaye into your workouts! This app also includes a stopwatch, map of LaHaye, hours, and a general overview of the various spaces offered in LaHaye!

                  All Trails: Hike, Bike, and Run

                  Being outdoors is great fun, but sometimes it’s hard finding trails when you’re in a new area or if you’re looking to find a trail you haven’t explored yet. You can browse hikes and walks in your area and read others reviews and pictures. The app will guide you straight to the trailhead and advise you in which hikes are dog, kid, or wheelchair friendly. You can even save the hike for later or track your progress to share with family members or social media!

                  SmartGym & Home Workouts

                  This is a one-stop-shop for all of your fitness needs! It’s a great app that helps you create and manage your routines and gives you access to pre-made workouts designed by professionals for wherever you go! Due to world-wide circumstances, the makers have made all at-home workouts FREE. Track your progress as you go, and the app will keep up with your measurements and history and provide you with a wide library of animated exercises to follow as well as verbal cues!


                      Easy Meal Prepping Ideas

                      April 2, 2020

                      Written By Tanner Hoffarth, Marketing Employee

                      Being cooped up inside practicing our social distancing is something we dove into last week that we never thought would be a reality. On top of staying active, it is also important that we practice good eating habits. This includes not just filling our bodies with substance for our “three meals a day,” but filling it with food that makes us feel good.

                      I have put together some of my favorite recipes that anyone can make for a quick tasty meal. Each meal was also designed to be completely customizable based on your dietary needs or taste bud preference.  On top of that, each of these meals are portioned to feed an army! What does that mean? That means your dinner tonight can make an easy lunch tomorrow.

                      In this time of uncertainty, being able to cook or know what you will cook for dinner this week brings a little certainty back in order.

                      With this meal plan, a shopping list is provided for everything you need through the week—that’s if you don’t already have it in your pantry. A shopping list for the week will eliminate the need to continually run back and forth from the grocery store.

                      Screenshot the shopping list and get cooking!

                      Day 1: Chicken and Asparagus (Creme de la Crumb)


                        • 3-6 chicken thighs or boneless skinless chicken breasts (breasts pounded to even 1/2-inch thickness)
                        • salt and pepper, to taste
                        • 1-pound asparagus, ends trimmed
                        • 3 tablespoons butter, divided
                        • 1 tablespoon minced garlic
                        • 1/2 teaspoon dried oregano
                        • 1/2 teaspoon dried thyme
                        • 1/2 teaspoon onion powder
                        • salt and pepper, to taste
                        • fresh herbs for garnish (optional)


                        1. Season chicken with salt and pepper on both sides. Melt 2 tablespoons butter in a large pan/skillet over medium-high heat. Stir in garlic and herbs and cook another minute or so until the garlic is fragrant.
                        2. Reduce heat to medium, add chicken to pan, and cook for 5-7 minutes, then flip and cook another 5-7 minutes. (Chicken should be nearly, but not completely cooked through by this point)
                        3. Scoot the chicken over the sides and add remaining 1 tablespoon butter to the empty portion of the pan. Once the butter is melted, add asparagus. Season asparagus with salt and pepper, to taste. Cook, rotating throughout, for 4-6 minutes until tender and chicken is completely cooked through.
                        4. Serve immediately garnished with freshly cracked black pepper and fresh herbs if desired.

                        Day 2: Pasta al Limone (Bon Appetit)


                        • 1 lemon
                        • 12 oz. spaghetti or other long pasta
                        • Kosher salt
                        • ¾ cup heavy cream
                        • 6 Tbsp. unsalted butter
                        • 3 oz. finely grated Parmesan (about ¾ cup)
                        • Freshly ground black pepper


                        1. Using a vegetable peeler, remove two 2″-long strips of lemon zest. Thinly slice each strip lengthwise into thin strands; set aside for serving. Finely grate remaining zest into a large pot (like a Dutch oven). Cut lemon in half and squeeze out enough juice to yield 2 Tbsp. into a small bowl; set aside.
                        2. Cook pasta in another large pot of boiling heavily salted water, stirring occasionally, until very al dente (pasta will finish cooking in the sauce).
                        3. Meanwhile, add cream to pot with lemon zest and cook over medium heat, whisking often, until liquid is just beginning to simmer, about 2 minutes. Reduce heat to medium-low. Whisk in butter 1 Tbsp. at a time until melted and sauce is creamy and emulsified. Remove from heat.
                        4. Just before pasta is al dente, scoop out 1½ cups pasta cooking liquid. Add ¾ cup pasta cooking liquid to cream sauce and return to medium heat. Using tongs, transfer spaghetti to pot with sauce (it’s okay if a little water comes along with it). Cook, tossing often and adding Parmesan little by little, until cheese is melted, and sauce is creamy, about 3 minutes. If sauce looks tight, add 1–2 Tbsp. pasta cooking liquid. (Cream sauces tighten up very quickly as they cool, so it’s better to lean on the saucier side of things.) Stir in reserved lemon juice; season with more salt, if needed.
                        5. Divide pasta among bowls. Season with pepper, then top with reserved lemon zest strips.

                        Day 3: Salmon Soy & Citrusy Charred Scallions (Alison Roman)


                        • 2 bunches scallions or spring onions, white and green parts, trimmed
                        • 2 to 3 lbs skin-on salmon fillet
                        • 1⁄4 cup plus 3 tbsp olive oil, divided
                        • Kosher salt and freshly ground black pepper
                        • 1⁄4 cup low-sodium soy sauce
                        • 1 tbsp finely grated lemon or lime zest plus 1⁄4 cup fresh lemon or lime juice (from about 2 lemons or 4 limes)
                        • 2 tbsp fresh orange juice (from about 1 orange)
                        • Crushed red pepper flakes


                        1. Preheat the oven to 325°F. Thinly slice 4 scallions and place in a medium bowl; set aside.
                        2. Place the salmon skin side down in a large baking dish and drizzle with 2 tablespoons olive oil and season with salt and lots of pepper. Place in the oven and roast until the center begins to turn from deep sunset orange to salmon-y pink, but still remains pretty medium-rare toward the top, 10 to 12 minutes.
                        3. Meanwhile, heat 1 tablespoon of the olive oil over medium-high heat in a medium cast-iron skillet. Add the remaining scallions and season with salt and pepper. Cook, tossing occasionally, until deeply charred in spots, 4 to 6 minutes.
                        4. Transfer the scallions to a cutting board and coarsely chop. Add to the bowl with raw scallions along with the soy sauce, lemon zest and juice, orange juice, and remaining ¼ cup olive oil; season with salt, pepper, and crushed red pepper flakes.
                        5. Using a large spatula, transfer the salmon to a large serving platter, leaving any skin behind. Spoon a bit of the charred scallion mixture over, serving any extra alongside.

                        Day 4: Never Fail Chicken Tacos (Delish)


                        • 3 tbsp. extra-virgin olive oil
                        • 4 boneless skinless chicken breasts, cut into 1″ strips
                        • Kosher salt
                        • Freshly ground black pepper
                        • 2 tsp. chili powder
                        • 2 tsp. cumin
                        • 1/2 tsp. garlic powder
                        • 1/4 tsp. paprika
                        • 1/4 tsp. cayenne
                        • 8 corn tortillas, warmed
                        • Thinly sliced red onion
                        • Diced tomatoes
                        • Shredded Monterey Jack
                        • Diced avocados
                        • Fresh cilantro
                        • Lime wedges


                        1. In a large skillet over medium heat, heat oil. Season chicken with salt and pepper and add to skillet. Cook until golden, 6 minutes. Add spices and stir until coated, 1 minute more.
                        2. Build tacos: In tortillas, layer chicken and desired toppings. Serve with lime wedges.

                        Day 5:
                        Avocado Toast w/ Jammy Sunny Side Up Eggs and Roasted Baby Tomatoes (Closet Cooking)


                        • 1 avocado
                        • 1 tablespoon lemon juice (or lime juice)
                        • pinch salt
                        • 4 eggs
                        • 4 slices toast (can sub for GF if needed)
                        • salt and pepper to taste


                        1. Mash the avocado, lemon juice and salt.
                        2. Fry the eggs in a pan over medium heat.
                        3. Spread the mashed avocado mixture on the toast, top with the fried eggs, season with salt and pepper and enjoy!

                        Shopping List


                        • 8 boneless, skinless chicken breasts
                        • 2 to 3 lbs skin-on salmon fillet


                        • Kosher salt
                        • Freshly ground black pepper
                        • Crushed red pepper flakes
                        • 1/2 teaspoon dried oregano
                        • 1/2 teaspoon dried thyme
                        • 1/2 teaspoon onion powder
                        • 2 tsp. chili powder
                        • 2 tsp. cumin
                        • 1/2 tsp. garlic powder
                        • 1/4 tsp. paprika
                        • 1/4 tsp. cayenne

                        OILS & SAUCES

                        • Extra-virgin olive oil
                        • Low-sodium soy sauce


                        • 12 oz. Spaghetti or other long pasta
                        • 8 6”-diameter corn tortillas
                        • Bread of choice


                        • Eggs
                        • Heavy cream
                        • Unsalted/salted butter
                        • Parmesan
                        • Shredded Monterey Jack


                        • Garlic
                        • 4 Lemons
                        • 3 Limes
                        • 1 Orange
                        • 2 bunches scallions
                        • 1-pound asparagus
                        • 1 Fresh bunch cilantro
                        • 1 Red onion
                        • Diced tomatoes
                        • 3 Avocados

                          How to Stay Healthy During the Holidays

                          December 14, 2019

                          Written By Lindsey Johnson, Marketing Employee

                          The Holidays are a good time for family, friends – and food. The food may be good for your taste buds, but not so much for your waistline. Looking at you pie, mashed potatoes, and endless amounts of gravy!

                          A key to staying healthy during the holidays is to eat mindful, not mindless; so be a smart cookie and follow these steps to stay healthy during this holiday season:

                            Eat Mindfully

                            It can be extremely easy to overeat and fall into the well known “food coma”, which may sound exciting at first, but once you get there you know you’ve made some mistakes. To avoid this, try to eat slowly and allow yourself to truly enjoy your favorite holiday dishes. Since it takes around 20 minutes for your stomach’s “I’m full” signal to reach your brain, it is suggested to take a 10-minute break after your first helping of food. As for dessert, eat only a couple of your favorite dishes instead of sampling every option available.

                            Stay Active

                            Try to avoid sitting for long periods of time. Too much sitting can be hazardous to your health, and research shows that it’s important to get up for even just five minutes, every 30 to 60 minutes and doing light activity. Remember this when you’re watching football or playing board games! Some ideas to stay active are: playing with your pets or younger family members, going on a walk, or just pacing around the house.

                            Stay Hydrated

                            Water accounts for 60% of our body’s total weight, and we need to stay hydrated in order to maintain this ratio. Water is also necessary for several bodily functions, including maintaining our cell’s fluids and delivering nutrients. Your brain can also confuse thirst with hunger, so a large glass of water before a meal (especially before considering seconds) can help lessen the amount of food you want to consume. Drink six to eight glasses of water each day, and have two big glasses of water before the big holiday meals.

                            Reinvent Your Workouts

                            It can be a bit of a challenge to make time for working out while traveling and visiting family. So to stay motivated, plan your workout routine in advance around your holiday schedule so there’s no room for excuses. Instead of the usual 30-minute routine, do a 15-minute workout in the morning or evening or go for a 10-minute walk twice a day. The goal is to split your physical activity into smaller, more manageable time intervals.

                            Reinvent Your Workouts

                            It can be a bit of a challenge to make time for working out while traveling and visiting family. So to stay motivated, plan your workout routine in advance around your holiday schedule so there’s no room for excuses. Instead of the usual 30-minute routine, do a 15-minute workout in the morning or evening or go for a 10-minute walk twice a day. The goal is to split your physical activity into smaller, more manageable time intervals.

                            Make Time for Self-Care

                            This may be the most important step of all. Don’t let the holiday madness take a toll on your mental, physical, or emotional health. Whether you’re caught up in cooking, holiday shopping, or socializing, don’t put your needs on the back burner. Take some time to relax and unwind however is best for you. Go for a walk, do some yoga, watch a hallmark movie, take a bath, or read a good book. Do something every day that makes you happy and leaves you feeling refreshed. And don’t forget—get enough sleep! The holidays can be busy, and you may feel the need to pack everything you can into each day but aim for seven to nine hours of sleep.

                            Don’t forget to enjoy yourself! Merry Christmas, everyone!

                            The Importance of Meal Prepping

                            October 18, 2019

                            Written By Lindsey Johnson, Marketing Employee


                            Meal prepping saves time and money, and it also helps you to keep up with your fitness on a busy schedule. It may seem like a hassle, but in the long run it saves so much time— especially if you’re constantly on the go.

                            Here are some reasons why you should meal prep, as well as some meal prep ideas:

                            Meal prepping saves you money

                            You don’t need to worry about where you’re going to go on your lunch break, what you’re going to eat after work, or how much money you want or don’t want to spend. The money you spend per meal is much cheaper because you are creating your meals in bulk and using different ingredients for several meals.

                            Meal prep reduces food waste

                            It’s easy to buy a ton of groceries, especially meat and produce, thinking you’re going to eat it all, then eventually throw it out because you weren’t able to eat it before it went bad. It’s easy to forget about the meat and produce that you bought when you’re not thinking about and scheduling the meals you want to make in bulk. One of the best parts about meal prepping and planning out your meals is having dual purposes for ingredients. For example, rather than buying 10 different types of veggies, only to see them go bad after using them for one meal, plan to make meals that use the same veggies in a different way. Learning to make and plan meals that have overlapping ingredients is key.

                            Meal prep saves time

                            Just like saving money, saving time is just as important. Sometimes your day is too busy, and you don’t even have time to make a sandwich. So, you go through the drive-thru somewhere or resort to eating something random that you found in your fridge. When you meal prep, you avoid the daily worry about what you’re going to eat or when you’re going to make it. It’s so nice to wake up knowing your meals for the day are waiting in your fridge for you to heat up. Taking an hour or less out of your Sunday or weeknight to meal prep will save you so much time the rest of the week, and you will be thankful that you did that.

                            Meal prepping and planning is a lifesaver. Whether you’re trying to eat out less, eat healthier, save time or form a new habit, meal prepping is a great first step. Now, are you ready to start meal prepping but not sure where to even begin? Check out some easy dishes I found for each time of the day!




                            Blending at Block Party

                            August 30, 2019

                            Written by Alivia Chenoweth, Marketing ManagerAs you all know, Recreation Center’s promo is known for it’s smoothie bike, and some of you probably were able to even ride it at Block Party this past Saturday! It’s the only one of its kind on campus, and we love using it to promote healthy living. What’s better than being able to blend your own food? Here are some awesome smoothie recipes for you to try as a morning protein boost or afternoon snack.

                            Triple Berry Max Smoothie

                            • 2 medium bananas, sliced and frozen

                            • 1 cup unsweetened almond milk

                            • 1 cup frozen strawberries

                            • 1 cup frozen blueberries

                            • 1 cup frozen raspberries


                            Peanut Butter Banana Smoothie

                            • 2 cups frozen sliced bananas

                            • 1/2 cup nonfat Greek yogurt

                            • 1/2 tablespoon ground flax seeds

                            • 1 cup unsweetened almond milk

                            • 1 teaspoon vanilla extract

                            • 2 tablespoons all-natural peanut butter


                            Tropical Green Smoothie

                            • 2 kiwi, peeled

                            • 1/2 cup milk

                            • 1 cup frozen pineapple chunks

                            • 1 banana, peeled

                            • 1 cup plain low fat greek yogurt

                            • 1 avocado, peeled and pitted

                            • 1 1/2 cups lightly packed fresh baby spinach


                            Made one of the smoothies above? Tag us on Instagram (@lureccenters) for a chance to be featured on our page!


                            5 Health Tips to Keep You Healthy and Active During the Summer

                            June 28, 2019

                            Tanner Hoffarth Marketing Employee

                            Berry Boost

                            If you want to do anything this summer, have a cup of mild fresh berries every day. This will help you load up on antioxidants, helping to preventdamage of tissue and reduce the risk of age-related illness. Berries are filled with fiber that will help to lower cholesterol levels and have the possibility to help prevent cancer in the future.

                            Get Rooted

                            To help improve and lower stress levels, try potting a few plants! Whetherthat is indoors or outdoors, having your hands in soil will help you to feel more grounded. Having this reassurance helps in times when life feels like it is flying by and you are barely touching the ground. Being “mentally rooted” can help relieve both the physical and mental stresses of the day.

                            Outside Exercise

                            Participating in an outdoor activity each day, whether that is swimming, or taking a hike can help you get some great exercise without the feeling of a stuffy gym. Not only can this help you individually, but this type of exercise can also build and strengthen relationships between friends and family.

                            Vacation Time

                            Take the time during the summer to enjoy the sun and unwind. Improve your heart health by lowering your blood pressure and heart rate while you take a few days off from work or enjoy a long weekend.

                            Sleep Tight

                            During the summer we often find the urge to stay up later and take naps throughout the day. By resisting those urges and keeping a good sleep regimen, it is found to increase your energy for the next day, as well as making it easier to wake up in the mornings. Try to avoid sleeping throughout the day, but if you want to take a nap each day, make sure to set consistent times each day for your nap.

                            These tips will hopefully help you to have a great summer, help you to stay energized, and to help make your life just a little bit easier. Don’t forget to visit us every now and then at LaHaye Rec & Fit. We’re excited to have you!

                            Avocados: Delicious and Nutritious

                            June 18, 2019

                            Owen Braden– Marketing Intern

                            Whether you are looking for more healthy food choices, or you just simply want more snack options, avocados are the way to go. There are multiple possibilities for how to prepare avocados for different tastes and pallets. Place slices on toast with a few seasonings, add it to a salad, or make a simple guacamole with corn chips. Additionally, avocados contain numerous health benefits making them a fantastic supplement to your diet. If you haven’t tried avocados before, it might be time to give them a try.   

                            A Few Health Benefits

                            Avocados are very high in potassium, often times containing more than bananas. They contain heart-healthy fats and oils and can reduce bad cholesterol. Avocados are also high in fiber and low in carbs which can be useful in weight loss diets.

                            Essentials to Make a Simple Guacamole:

                            • Avocados
                            • Onions
                            • Salt & pepper
                            • Garlic powder
                            • Cumin

                            Slice the avocado in a circle longways around the pit. On either half, cut crisscross and push inside-out. This is an easy way to get all the inside out from the skin of the avocado. If it doesn’t all come out, scrape the rest out with a fork. Next, dice the onion and combine it with the avocado in a bowl. Add the seasonings listed according to personal preference. However, it usually tastes best to use slightly less cumin than the others because it is so strong. Finally, mix it up to be as creamy or chunky as you wish and enjoy with corn or multigrain chips for a delicious, healthy snack!  

                            Warm Weather Recipes

                            April 26, 2019

                            Written by Danielle Ledgerwood


                            Here at Outdoor Recreation, we love food almost as much as we love spending time outside. We also love good food: food that is good for the body and good for the soul. As the air outside warms up to a cooperating temperature, it’s time to ditch those heavy soups and pastas and start making more weather-appropriate recipes.

                            Whether you’re hiking up to Mount Pleasant or kayaking the downtown stretch of the James River, this trail mix will satisfy your sweet tooth and keep you energized.  Just mix all the ingredients into one big bowl and fill up your pack before you set out!

                            River Mix

                            • ½  cup of unsalted raw pepitas (pumpkin seeds)
                            • ½  cup of raw unsalted almonds
                            • ¼ cup raw unsalted sunflower seeds
                            • ¼ cup golden raisins
                            • 2 Tbsp. dried cranberries
                            • ¼ cup mini chocolate chips or carob chips
                            • ¼ cup white chocolate chips (optional)

                            If you’re looking to do something more intense, and you will need some extra calories for your mountain bike trip or a long day to Falling Springs or Explore Park.  These easy to make, no-bake energy bites will fit in your backpack and keep you full.  Just mix all ingredients into a bowl and press into bars or bites!

                            Peanut Butter Bites

                            • 1 cup uncooked oats
                            • ½ cup peanut butter
                            • 1/3 cup honey or agave
                            • ½ cup chocolate chips
                            • 1 Tbsp. chia seeds
                            • ½  cup ground flax seeds
                            • ½ cup toasted coconut flakes (optional)
                            • 1 tsp. vanilla extract

                            You’re going to need something refreshing after a long day of paddling in the sun. Here’s a smoothie recipe that will replenish some nutrients and taste delicious.  Mix all ingredients into a blender and blend to the consistency of your choosing.  Feel free to use more/less milk depending on how you like your smoothies.

                            Green Smoothie

                            • 6-8 chunks of frozen pineapple
                            • Handful of green grapes
                            • 1 small banana
                            • Big handful of spinach
                            • ½-1 cup unsweetened vanilla almond milk
                            • 1 ripe kiwi (optional)
                            • 1 scoop vanilla protein powder (optional)

                            Maybe it’s time for a long weekend and you’ve decided to go camping for a couple nights at James River or Grayson Highlands State Park. On all of our overnight camping trips, we make this signature foil dinner over hot coals.  Just lay all the ingredients into a foil placket (double-wrap it if you went heavy on the meat and potatoes) and let sizzle for 25-30 minutes.  Use plenty of oil on the foil for optimum cooking.  Also, be sure that your ground beef is cooked all the way through before eating.


                            The Classic Outdoor Rec “Hobo” (Foil) Dinner

                            • Ground beef
                            • Chopped Red potatoes
                            • Corn
                            • Busch’s baked beans
                            • Sliced Mushrooms
                            • Sliced Bell peppers
                            • Sliced Onions
                            • Garlic powder
                            • Montreal steak seasoning
                            • Salt & pepper
                            • Taco blend shredded cheese (after cooking)

                            Need something to go on the side? This classic fruit salad is sure to be a crowd-pleaser.

                            Fruit Salad

                            • ½ a large Watermelon
                            • 1 Cantaloupe
                            • 1 container of Strawberries
                            • ½ pack of Red grapes (halved)
                            • 1 container of Blueberries
                            • 2-3 Kiwis


                            If you’ve opted to spend a casual, relaxing Saturday in your own backyard, soaking up some sun by the pool or throwing cornhole bags with some pals, here’s a ~healthier~ option than grilling up your typical cheeseburger.

                            Avocado Turkey Burger

                            • Turkey patty (use a hint of cayenne pepper)
                            • Provolone/pepper jack cheese
                            • Pico de gallo
                            • Smashed Avocado
                            • Mayo or Garlic Aioli
                            • Green leaf lettuce
                            • toasted Brioche bun
                            Hope you enjoy these warm spring and summer days! Get outside, stay hydrated, and eat plenty of good food!  What do you think about our recipes??