5 Star nutrition

Health at Home

April 27, 2020

At-Home Workouts

Week 6 are you ready to AMRAP? AMRAP is an abbreviation that means "as many rounds as possible."

It's you against the clock! This means you'll be performing several movements back-to-back with as little rest as possible between exercises and rounds. Be sure to record your results and share them with us!

Make sure you share your results with us in the 5 Star Facebook Group!

Meals you can make at home:

Cooking at home is no simple task. There’s the struggle of finding the right tools needed to cook, which never seem to be where you left them. Then once you find that coveted mixing bowl or spatula you realize you’re missing a few of the key ingredients. Tack on trying to make a somewhat healthy meal and that fun afternoon of cooking suddenly turns into a full blown kitchen nightmare. Luckily we have taken some of the work out of your home cooking endeavor and gathered a list of healthy recipes with ingredients that are probably nestled away in your fridge or pantry. Here are a few simple meals that you can make at home that are delicious (and nutritious).

BREAKFAST: Chia Seed Oatmeal
Ingredients:

1 cup rolled/old-fashioned oats
1 tablespoon chia seeds
1/2 teaspoon ground cinnamon
1 pinch salt
1/4 cup dried cherries
1/2 cup plain Greek yogurt
1 cup milk
2 tablespoons maple syrup
1/4 teaspoon vanilla extract
1/4 cup toasted almonds
1 banana, peeled and sliced

Directions:
1. Combine the oats, chia seeds, cinnamon, salt, dried cherries, yogurt, milk, maple syrup, and vanilla in a large jar or medium container with a lid. Stir well.
2. Cover and refrigerate overnight.

3. The next morning, serve in two bowls and top each with the almonds and banana.


LUNCH: Red Pepper Hummus Wraps
Ingredients:
1 1/2 cups prepared roasted red pepper hummus
4 (8-inch) whole-wheat flour tortillas
2 cups bagged spinach and baby kale blend
1 large orange bell pepper, seeded and thinly sliced
3/4 cup crumbled goat cheese
1/2 teaspoon freshly ground black pepper, divided Cooking spray

Directions:
1. Spread about 1/3 cup hummus over each tortilla, leaving a 1/2-inch border around the edges.
2. Top each with 1/2 cup spinach and kale blend, one-fourth of bell pepper, 3 tablespoons goat cheese, and 1/8 teaspoon pepper.
3. Roll up wraps. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add wraps; cook 1 1/2 minutes on each side or until lightly browned.

Original recipe found here: bodybuilding.com/recipes/chicken-quesadillas


SNACK: Protein Brownies
Ingredients:
2 cups mashed banana about 6 medium, overripe bananas
1 cup smooth peanut butter use almond or cashew butter for paleo/low-carb
1/2 cup Protein Creations: Chocolate Hazelnut spread Protein
1/4 cup cocoa powder

Directions:
1. Pre-heat oven to 350 degrees F. Line a small 8x8 baking dish or 8'' skillet with parchment paper or grease well.
2. In a large bowl, combine the mashed bananas, peanut butter, whisk until fully combined. Stir in protein powder and cocoa powder with a wooden spoon. Pour batter into a greased pan. Bake for 12-20 minutes or until cooked through.
3. Cool for at least 10 minutes before cutting. Enjoy cold or at room temp.


DINNER: Steak Taco with Cheese Shell
Ingredients:
3/4 cup shredded cheddar cheese, divided
1 packet taco seasoning
1 New York strip steak
1/4 stick butter
diced tomato, for topping
sour cream, for topping
sliced avocado, for topping
sliced jalapeño, for topping
lime zest, for topping

Directions:
1. Preheat the oven to 375°F. Line a sheet pan with parchment paper. Set out four glasses that are similar in height and rest a wooden cooking spoon over each pair of glasses. These suspended spoons will be used to shape the tortillas.
2. Divide cheese into three mounds on top of a lined sheet pan. Use your hand to flatten and spread cheese into circles spaced 1-2 inches apart. Bake for 10-15 minutes, or cheese appears lacy and is golden-brown on the edges.
3. Use a spatula to carefully drape tortillas over suspended spoons to create tortilla shape. Allow to dry and harden.
Meanwhile, sprinkle taco seasoning over both sides of the steak. You may not use the whole packet.
4. Preheat a grill or grill pan to medium-high. If using a grill pan, melt butter over the top. Rotate steak 90 degrees using a fork, and cook for an additional 2-3 minutes. Flip steak with a fork, and repeat process. Remove steak onto a plate and allow to rest for 10-15 minutes, before slicing into thin strips against the grain.
5. To assemble, fill taco shells lettuce, steak, sour cream, diced tomato and avocado, a few slices of jalapeño, and lime zest.

Books, Movies & Podcasts

Tired of scrolling through the same list of movies, books and podcasts? Explore a list of books, movies, and podcasts that have been handpicked by the 5 Star team that are sure to keep you entertained (and motivated).