Welcome to Natalie's health tips! I started this blog specifically for my clients and Boot campers at the Sports Academy. I hope it will inspire and motivate anyone who visits to become an overall healthy individual. You can expect to find great nutrition tips, workouts, and MORE! Please feel free to leave comments and ask questions.

Wednesday, April 21, 2010

Great Recipies!

There were a few dietetic students from USU at the Sports Academy the other day handing out these recipies with samples. Both were excellent! I wanted to share them with you:

Double-Chocolate Nutrient-Rick Oil-Free Bran Muffins
(A tasty combination of long lasting energy, protein, vitamins, omega 3's and more!)

Ingredients: 3 Cups wheat bran, 1 cup boiling water, 2 cups buttermilk, 2 eggs, 1 1/2 cups sugar, 1 cup canned pumpkin, 2 1/2 CUps flour, 1/2 cup cocoa powder, 2 1/2 tsp baking soda, 1 tsp salt, 1 Cup semi-sweet chocolate chips

*Recommended stir-ins: dried fruit, 1-2 TBS Flax seed, walnuts.

Measure 1 Cup bran and 1 Cup boiling water into large bowl. Let stand for 5 minutes. Add buttermilk, eggs, sugar, and pumpking. Whisk until smooth.

In a medium bowl, combine flour, remaining 2 Cup bran, cocoa, baking soda, and salt. Whisk until combined.

Add dry ingredients to wet ingredients gradually while mixing gently with large spoon or rubber spatula. Add chocolate chips and any other stir-ins of your choice.

Spray mini muffin tins with non-stick cooking spray. Bake at 350F for 15-20 minutes. Cool in pan for five minutes.

Enjoy warm or at room temp. Freeze well too!. Yield 28 mini muffins.

I was told that four mini muffins amount to 150 calories.

Spicy Black Bean Salad

1. Combine in large bowl:2-15 oz cans black beans(drained and rinsed), 2 Cups frozen corn(thawed), 1 cup celery(chopped), 3/4 cup green onion(chopped), 2 cups tomatoes(chopped), 1 grean pepper(chopped), 1/4 cup fresh cilantro(chopped).

2. Whisk together: 1/3 cup red wine vinegar, 1/3 cup extra virgin olive oil, 2 tsp tabasco sauce, 1/2 tsp ground cumin, 2 tsp salt, 1/2 tsp pepper

3. Pour dressing mixture over beans and veggies. Stir in 6 cups cooked brown rice. Serve chilled.

This is an excellent filling for pita bread or rolled up in a wheat tortilla. Add cooked chicken if more protein is desired.

Happy cooking! :)


  1. I love this site Nat, after having a baby I need all the help I can get with trying to make healthy choices. I like the idea of having a carb and protien snack and I'm trying to implement that into my daily snacks now! Thanks for all the great tips!

  2. i'm excited to try some of these! HI NATALIE! You're the best!

  3. I tried the muffins and they are GREAT! I made a big batch, then put them in the freezer. I take out a few at a time and they are moist and yummy.

  4. Great Site! I love how committed you are to your job! You have helped us so much in our weight loss goals. Thanks for the great tips and killer workouts.