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Beach Body Week: Recipes From Trainer Crystal Smith

May 5, 2011

Crystal Smith (Davey)  is a personal trainer who teaches a killer small group fitness class. I know, because I’ve taken it. Every week she brings an innovative mix of cardio, strength training, and endurance moves that are challenging and rewarding. I usually leave with my tale tucked between my legs, but I always come back for more.

She brings enthusiasm and motivation to each and every workout, and has built a real sense of community within her clientele.

One thing I have really enjoyed is regualar emails to the group from Crystal that share recipes, daily challenges and exercise tips. Today I’ve asked Crystal to share a few of her tried and true recipes with us. You’ll notice there’s nothing wacky or stringent about these three recipes; they are just sensible modifications made to some old favorites.

Oh-So-Good Granola Bars-from Fitness Magazine March 2011

Makes: 24 bars
Prep time: 10 minutes
Cook time: 35minutes

1 cup quick cooking rolled oats
1/2 cup whole wheat flour
2 tablespoons ground flaxseeds
1/2 cup grape nuts cereal
1/2 tsp ground ginger
1 beaten egg
1/3 cup unsweetened applesauce
1/4 honey
1/4 cup packed brown sugar
2 tablespoons canola oil
16 ounce package of dried fruit. I just used a handful of cranberries.
2 tablespoons sunflower seeds
1/2 cup walnuts
1/4 cup dark chocolate chips

Preheat oven to 325. Line 8-by-8-inch pan with foil and coat with cooking spray.
In large bowl, combine oats, flour, flaxseed, grape-nuts, and ginger.
Add egg, applesauce, honey, brown sugar and oil; mix well.
Stir in dried fruit, walnuts, sunflower seeds, and chocolate  chips.
Spread mixture evenly in pan. Cook for 30-35 minutes.

Nutrition per bar:
155 calories
3 g. protein
28 g. carbs
5 g fat
2 g fiber

Healthier Banana Bread

1 1/2 cup whole wheat flour
1 1/4 teaspoons baking powder
1/2 tsp. baking soda
1/2 tsp ground cinnamon
1/8 salt
2 slightly beaten egg whites
1 cup mashed banana
3/4 cup sugar ( I use splenda- baking sugar).
1/4 cup canola oil. ( Or applesauce).

Mix flour, baking powder, baking soda, cinnamon, and salt.

In large bowl, mix together egg whites, banana, sugar, and oil. Stir in the dry mixture. Then I usually add 1 cup of walnuts or nuts of choice.

Spray loaf pan with nonstick spray. Bake at 350 for 45-50 minutes or until toothpick in the middle comes out clean.

This makes 1 loaf. (16 servings).


Mango Black Bean Salsa
1 medium mango, peeled, seeded and cut into 3/4 inch cubes
1 15 ounce can black beans, drained and rinsed
1 cup frozen super sweet corn, thawed
1/4 cup diced red pepper
1/4 cup finely chopped green onions
1/4 cup coarsely chopped fresh parsley
3 tablespoons fresh lime juice
1 tablespoon minced garlic
1/4 tsp salt
1/4 tsp ground cumin
In medium bowl combine all ingredients. Serve with baked tortilla chips.

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