6 Winter Superfoods to Eat Post-Workout

During the cold months, not many brave souls who can choke down a 20 ounces cold smoothie or frosty green juice after a workout. The basic components of recovery meal include a complex carb, lean protein, healthy fat, and veggies. My winter post-workout meal consist of omega-3 fatty acids and antioxidants to help decrease inflammation and aid in muscle recovery. The ingredients can be mixed and matched according to your taste. Read about the benefits of these 6 superfoods and YOU can prepare your next post-workout meal in less than 15 minutes.

  1. Green Tea with Mint, Lemon, and a splash of Apple Cider Vinegar
    • Replenish fluid lost in exercise
    • Support weight management
    • Reduce muscle soreness
  2. Sweet Potatoes
    • Restore glycogen level
    • Sustain energy
    • Support weight management
  3. *Miso Soup with Mushrooms, Celery, and Organic TofuPlus (by @nasoya)
    • Restore electrolytes
    • Boost energy
    • Boost immune system
    • Promote gut-health
  4. Chia Seeds
    • Reduce inflammation
    • Boost energy
    • Support bone and joint health
  5. Avocados
    • Prevent muscle cramps
    • Maintain electrolyte balance
  6. Raw Cacao Nibs
    • Boost energy
    • Speed up recovery time
    • Maintain muscle function
    • Support weight management
    • Support muscle growth

*Miso soup is a vital, versatile item at my house. You can add any vegetables and lean protein you have on-hand. Get this 10-minute Green Tea Noodle Bowl Recipe by me.

Healthy Chocolate Chip Kefir Cookies with 5 ingredients

Classic chocolate chip cookies made healthier. These cookies are chewy, soft, tangy, easy to made, and only requires 5 ingredients. They are packed with fiber +protein, and just sweet enough to satisfy your sweet tooth. If you don’t have any Kefir on hand, feel free to swap it with 3/4 cup 2% Greek Yogurt plus 1/4 cup water.


  • 1 cup whole wheat flour
  • 1/2 cup ground flaxseed meal (by #earthlychoice)
  • 1/2 cup peanut butter (by #justins)
  • 1/2 cup semi-sweet chocolate chips
  • 1 cup flavored kefir (by #lifeway organic green kefir)


  1. Preheat the oven to 350ºF.
  2. Mix peanut butter with kefir.
  3. Stir in whole wheat flour, flaxseed meal, and chocolate chips just until combined.
  4. Scoop 2 Tbsp of cookie dough each onto parchment sheet. You can roll it into a disc or cut it with cookie cutter.
  5. Bake at 350ºF for 10-12 minutes until edges are just set (The center may look undercooked).
  6. Allow to cool on the parchment sheet for 5 minutes before removing. If desired, sprinkle with sea salt.