by Lisa Dorfman, MS, RD, CSSD, CCMS, LMHC, FAND @The Running Nutritionist®
Fullei Fresh Chef Ambassador
*scroll down for Smoothie & Frittata Recipes Featuring Wheatgrass
A new beginning; saying good-bye to 2020 was not hard to do!
It was a tough year for all of us-working from home, schooling our children from a laptop, separation from family, friends, colleagues and loved ones. Add to that the political tension and cultural turmoil—our country and our lives were turned upside down regardless of where you stood on the front lines.
I believe it is safe to say we have turned the corner; giving thanks to all the essential workers in health care, food delivery and service at our groceries, pharmacies, and some of our restaurants which hung on by a thread to stay open.
It is wonderful to visit our farmers markets again, eat outdoors at our favorite restaurants, and head to the gym, yoga studios or meet up with friends for a morning run, kayak or cycling tour taking advantage of our amazing SoFlo weather! To get back on track, we all need a shot of something, that’s why I am sharing this month’s featured sprout, wheatgrass!
Just think, for your New Year’s Dietary Resolution, if you did not change anything but just added an ounce of Fullei Fresh Wheatgrass juice a day, whether you grow your own or buy ready-to-eat at Milam’s, Whole Foods, or other local markets you can boost your levels of Daily Values (DV) iron to more than 300%; Vitamin A to more than 200%; Vitamin C by more than 90% and enhance antioxidant, electrolytes like potassium, protein, and fiber too! And do not toss the pulp after juicing! It is a great addition to our Wheatgrass Veggie Burgers featured in our Blog, soups, and our Wheatgrass Frittata Cupcake recipe this month!
Here are some strategies and recipes to help you get your year started on a strong and power foot!
Three Strategies for EMPOWERING yourselves for a strong, healthy new year! 1- Find the Best diet for YOU! Whether that program is vegan, flexitarian, or keto; something that works long term until at least 2022 to help attain and maintain optimal energy, health, weight/body composition and stick to it! Dieting calorically up and down, changing programs back and forth is stressful to the body and amplifies and perpetuates the physiological and hormonal changes like fat gain and muscle loss as a consequence of stress.
2-Exercise moderately not excessively. Too much exercise, going all out every day of the week is also a stress to the body. The stress will wear you out, limit muscle recovery and lead to overtraining syndrome, a constellation of physical effects including high cortisol levels, belly fat gain, high morning heart rate, poor sleep and the lack of energy and desire to work out!
3- Correct your dietary deficiencies and excesses. Find out what you are missing with a blood test and dietary analysis with an Integrative Functional Medical Doctor and/or Registered Dietitian. Restore your gut with foods first—probiotics- fermented foods with live active cultures like yogurt and kefir; prebiotics like bananas and artichokes; and replace what is missing with nutrient dense foods like vegetables, whole grains, lean protein, and a variety of farm fresh vegetables like sprouts!
By correcting deficiencies in your diet, you prevent the physical stress associated with your body struggling to function when it just does not get enough which may look like headaches for some, inflammation, and joint pain for others or worst yet lack of energy for the things you love to do and enjoy best!
May your New Year be filled with good health, prosperity, and an exciting new chapter in your lives.
Homegrown wheatgrass using Fullei Fresh's Organic Wheatgrass seeds.
*editor’s note: wheatgrass must be juiced using a juicer with an auger or masticator to properly squeeze the juice out. Wheatgrass cannot be put in a blender or consumed whole. The amount of juice produced varies depending on the juicer, moisture content of the wheatgrass and age. To achieve 1 ounce, you will need at least 8 oz or more of wheatgrass. Manual and electric juicers are available at www.fulleifresh.com/shop
Wheatgrass Power Smoothie
2-3 cups spinach
¾ cup frozen or fresh blueberries
1 cup organic Greek yogurt or plant-based yogurt.
1oz juiced Fullei Fresh wheatgrass (see editor’s note below)
1 scoop whey or plant-based protein powder, 15-20 grams protein
Blend until smooth. Enjoy!
Wheatgrass Frittata Cupcake
With just 150 calories, this easy- to- prepare in real time or by batch is power packed with protein, Vitamins A, C, D, biotin, calcium, potassium, and choline—good for the body and mind, energy, toning and recovery from exercise.
¼ c mixed bell peppers your color choice, the more the merrier! Yellow, Red, Orange, Green
1 cup spinach or ¾ cup spinach- finely chopped + ¼ cup wheatgrass pulp (from juicing)
1/8 cup finely diced purple onion.
1 tsp minced bottled smoked, or fresh roasted garlic
¼ cup shredded low fat mozzarella or almond cheese.
1 large egg, ¼ cup egg whites
1 oz. Wheatgrass Juice
Cupcake paper cups
2 Tbls flour
Organic vegetable spray oil
1. Preheat oven to 325 degrees.
2. Place paper cupcake holders in tin. Spray with baker’s spray-combo of oil and flour or spray with vegetable spray and dust with all-purpose flour.
3. Spray sauté pan with organic vegetable spray and heat pan until a water drop dances.
4. Sauté onions & bell peppers until slightly soft al dente about 2-5 minutes stirring constantly with wooden spoon. Add minced garlic and cook another 30 seconds.
5. Process wheatgrass pulp in food processor. Add to raw spinach and mix with sauteed veggies. Allow mixture to cool.
6. Whisk eggs and egg whites.
7. Add wheatgrass juice to whisked eggs, mix until blended.
8. Add cheese to mix. Combine with vegetables.
9. Pour evenly into muffin cups.
10. Bake about 20 minutes until tops are slightly firm, slightly brown.
11. Remove from oven, enjoy with fresh salad greens tomatoes or fruits.
Store in refrigerator for 3-4 days to grab and go for a post workout snack or lunch accompaniment to fresh salad.
Meet Lisa Dorfman, MS, RD, CSSD, CCMS, LMHC, FAND
Known internationally as The Running Nutritionist®, Lisa is an award-winning leader to industry, academia, the public & press for more than 3 decades. Lisa has built a global integrative culinary sports nutrition & performance private practice & corporate consulting business working with Olympian athletes, and prestigious luxury resorts such as Ritz Carlton, Sandals & Norwegian Cruise Lines. Lisa designs, writes, and speaks about delicious dishes, menus and diets and travels worldwide sharing the “gospel” of good food, fresh tastes, and plant-based cuisine. Her passion for food, fitness, emotional balance and for life is contagious.
A ’19 President’s Council National Excellence in Practice Award Recipient, Lisa is a Licensed Nutritionist/ Registered Dietitian, Board Certified Specialist in Sports Dietetics, Board Certified Professional Counselor, Certified Chef, Certified USAT&F & USA Triathlon Coach, Certified Reiki Practitioner, Certified Horticulturist & Fellow of The Academy of Nutrition & Dietetics. She served as the ’08 US Sailing Olympic Team Nutritionist for Beijing Olympics & Nutrition Expert for the Zumba Plate® program.
Her recipes are inspired by collaborations with some of the top chefs at Sandals Resorts, Ritz Carlton, Culinary Vegetable Institute/Chef’s Garden; restaurants, spas, wellness/fitness-focused programs as instructor at Johnson and Wales University & Miami Culinary Institute, & member of prestigious organizations such as Les Dames d ‘Escoffier, American Culinary Foundation, and the James Beard Foundation. She is Chef Alliance Director for Slow Food Miami.
The author of 8 books, Lisa has appeared on 20/20, Dateline, Good Morning America Health, FOX News, CNN, MSNBC and ESPN & has been featured in numerous publications including: USA Today, Newsweek, Wall Street Journal, New York Times, Men’s Fitness, Outside & Runners World magazines. In her spare time, Lisa has competed in more than 35 marathons (PR 2:52:32), Ironman USA Lake Placid, and hundreds of running and multisport races and was a member of TeamUSA at the ’04 World Long Distance Duathlon Championships.