4 Stress-Busting Recipes – Tone It Up

• ¾ cup plain Greek yogurt
• ½ scoop TIU Chocolate protein powder
• Sliced strawberries
• 1 tbsp chia seeds
• ⅓ cup pumpkin seed & flax granola

INSTRUCTIONS

1. Combine yogurt, protein powder and chia seeds collectively. 
2. Prime with sliced strawberries and granola
   

 

#2 Inexperienced Tea Smoothie

Inexperienced tea accommodates L-theanine, an amino acid selling rest and stress discount, together with antioxidants that combat irritation and defend your physique from stress-induced harm.

Recipe by Sara Cammorata, MS, RDN

INGREDIENTS 


• 1 cup brewed inexperienced tea, cooled OR matcha
• 1 frozen banana
• 1 cup spinach
• ½ cup plain Greek yogurt
• 1 tbsp honey or maple syrup (non-obligatory, for sweetness)
• 1 scoop Tone It Up Vanilla Protein Powder
• ½ tsp vanilla extract
• Ice cubes (non-obligatory, for a colder smoothie)
• Cinnamon

INSTRUCTIONS

1. Brew inexperienced tea and let it cool all the way down to room temperature. If utilizing matcha, (as seen right here) pour 1 oz heat water over 2 tsp matcha powder. Whisk. Add 6oz further water to blender.
2. In blender, mix the matcha or inexperienced tea, frozen banana, spinach, Greek yogurt, honey or maple syrup (if utilizing), Tone It Up protein powder, and vanilla extract.
3. Mix till easy and creamy. Sprinkle cinnamon on high.
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#3 Citrus Avocado Salad


The mix of vitamin C-rich citrus fruits and stress-reducing wholesome fat from avocados helps alleviate stress.

SALAD INGREDIENTS 

• 5 cups of blended greens, spinach, kale or arugula
• 2 blood oranges, sliced
• 2 tangerines, sliced
• 1 avocado, sliced
• 1 cup of walnuts, toasted
• 1 cup of crumbled feta cheese

VINAIGRETTE INGREDIENTS

• ½ cup of orange juice, recent squeezed and strained
• ½ tsp grated orange zest
• ¼ cup olive oil
• 2 tbsp apple cider vinegar
• 1 tsp garlic, minced
• 1 tbsp honey
• Salt and pepper to style

INSTRUCTIONS

1. To make French dressing, mix all components to a jar and shake to mix. 
2. For salad, add greens to a big bowl and toss with desired quantity of French dressing. Add the remainder of the components: orange slices, tangerine slices, avocado slices, toasted walnuts, and cheese. Toss and serve!


#4 Easy Salmon Bites

Salmon is usually known as a superfood due to its many well being advantages, particularly its constructive influence on psychological well being and stress administration!

Recipe by Sara Cammorata, MS, RDN

INGREDIENTS 


• 1 pound salmon filet, pores and skin eliminated and lower into bite-sized items
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 2 tablespoon lemon juice
• 1 tablespoon recent dill, chopped
• Salt + pepper to style

INSTRUCTIONS

1. Preheat your air fryer to 400°F for about 3 minutes.In a small bowl, combine collectively the olive oil, minced garlic, lemon juice, dill, salt, and pepper.
2. Add your salmon bites to the bowl and coat effectively. 
3. Place the salmon bites in a single layer within the air fryer basket, leaving house between every bit.
4. Cook dinner within the preheated air fryer at 400°F for 10-12 minutes, or till the salmon is cooked by means of and flakes simply with a fork. You possibly can modify cooking time as wanted based mostly on the thickness of your salmon items and your air fryer’s particular settings.
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For much more stress-busting recipes, try the “Meals for Stress” class in your Tone It Up App!