Trimarni Coaching and Nutrition

  Tis the season of all-things orange, pumpkin spice-everything and the galore of pumpkin-inspired products. For the pumpkin spice enthusiast (or obsessed), you'll be happy to hear that the pumpkin is highly nutritious. Packed with beta-carotene, vitamin C, potassium, iron, zinc and magnesium, pumpkin is a powerful winter squash vegetable. Also, your gut will be relieved to hear that pumpkins are a great source of fiber.  If the fall weather has you craving warm foods and you love the taste of pumpkin spice, this easy-to-make recipe is sure to make your tummy smile. Enjoy! Thank you Joey for including this recipe in a past  Trimarni Newsletter .  Ingredients 1 ½ cups AP or whole wheat flour 2 tsp ground cinnamon 2 tsp pumpkin pie spice* 1 tsp baking powder ½ tsp baking soda ¼ tsp sea salt 1 cup pure pumpkin puree ¼ cup butter, melted ½ cup vanilla Greek yogurt ½ cup maple syrup 2 eggs 1 tsp pure vanilla extract 1-2 Tablespoons raw sugar (Turbinado sugar) for sprinkli...

If you are a banana lover like myself, you probably go through a lot of bananas on a weekly basis. But every now and then, bananas will turn overly ripe so it's important to have a few go-to recipes so those bananas don't go to waste. If you find that your bananas are extra brown and spotty but you aren't ready to use them just yet, peel them, slice them into chunks and place in a resealable plastic bag and store in the freezer. You can also use frozen banana chunks in smoothies.  BANANA NUT MUFFINS Serves: 12 muffins Prep time: 20 minutes Cook time: 25 minutes Ingredients Topping: 1 cup chopped walnuts 1 tsp cinnamon  1 tbsp honey Muffins: 1 2/3 cup all-purpose flour 1 tsp baking soda 1 tsp baking powder 1/2 tsp salt 1 stick unsalted butter (room temp) 1/4 cup sugar 1 tbsp honey 2 large eggs 1 cup mashed bananas (3 medium overripe bananas)  1 tsp vanilla extract 1/3 cup 2% or 4% yogurt Instructions  Preheat oven to 350 degree...

After my run check-point "test" on Sunday morning, I came home in the mood for a blueberry muffin.  I didn't rush out to buy a muffin but instead, I went to the internet to Google "Blueberry Muffin recipe" and I combined several recipes based on what ingredients I had at home. While drinking a glass of 1% Organic milk and about 20g of whey protein and eating a banana with a few pitted dates as my recovery snack, I went to work in my kitchen, making seven super scrumptious blueberry muffins.  INGREDIENTS 2 Tablespoons butter 1 egg 2/3 cup 0% Greek Yogurt 1 teaspoon vanilla extract 3/4 cup all-purpose flour (you can sub with gluten-free flour if needed) 3/4 cup instant rolled oats 1/4 cup brown sugar 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/4 tsp salt 2 tbsp chia seeds 1 teaspoon cinnamon 1 cup frozen or fresh blueberries (I used frozen) Water Instructions P...

Moist, delicious, flavorful, seasonal, refreshing, fluffy, warm.  My honey pear muffins are exactly what they are suppose to be.....a tasty and satisfying muffin! Karel left for Jacksonville, FL yesterday for 3 jammed-packed days of Retül bike fits.  To make sure my hubby had some healthy/feel-good snacking options for the road trip (and between fits) I packed him a cooler of foods as well as a snack bag. I also decided to make Karel some muffins since he loves muffins and well, anything that resembles bread. FYI: we are a carb loving family.  I picked up a few pears the other day and I thought a honey pear muffin creation would be fantastic...and it was!!! I hope you enjoy the muffins and make sure to yum really loud when you eat them so others around you know how great it feels to eat a yummy creation that you made at home.  Honey Pear Muffins 2 cups white whole wheat flour  (here's a  substitution list for baking) 1/2 cup...