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Evo Nutrition


A Sustainable Nutrition Approach

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Evo Nutrition


A Sustainable Nutrition Approach

Evo Nutrition Explained - the Evo way:

The reality of managing nutrition in the modern world can be confusing.  At Evo our approach is to try and offer a realistic and helpful approach to nutrition that is possible to maintain over time that encourages you and your body to be the best that you can be.  The Evo Nutrition Approach is this simple:

  • Remove as much as possible of the following:

  • Eat to fuel your body (and stay satisfied) with the following (organic, local where possible):

  • Limit the following:

Evo Nutrition, For Today - the Evo way:

The modern world makes it all too easy for us to offer superfluous glucose to our bodies - all day every day.  This glucose deluge frankly throws our bodies into a state of flux.  Our bodies are fooled into believing the glucose overload is a great opportunity to create fat.  Unfortunately, our bodies are not built to be able to deal with a glucose overload on a constant basis.   The cycle is vicious; before our bodies have dealt with one overload we overload again causing a new cycle.  Most of this is not apparent but the effects are i) we put fat on our bodies;  ii) our bodies and organs become inflamed;  iii) post fat-building we get sugar crashes and crave even more glucose;  iv) we lack energy;  v) we feel unhappy with ourselves and our self-image.  

So that's that - it's hopeless, we're doomed to a life of suffering, right?  WRONG!  The Evo nutritional approach is a low-carb, or low glycemic-index approach which helps even out our glucose intake.  Luckily for us, our bodies are the best machines on the planet - constantly looking to rejuvenate and be the best they can for us.  All our cells will be completed recreated in 2 years, some cells and organs even sooner.  All we have to do is to provide the appropriate nutrition and our bodies will attempt to be the best they can be for us.  Also, the modern world comes to our rescue, we have the internet, local communities and convenient transport, facilitating; nutritional awareness and knowledge; markets for great food; and many restaurant options that do offer great nutritional variety at multiple price points.

Nutrition Subtleties - the Evo way:

At Evo, we encourage organic, local, fresh, and wild caught where possible.  This is an attempt to reduce the interference from non-natural sources on our food.  When food is processed or sprayed we become unsure of the ongoing effect of consuming such food but countless clients and studies demonstrate the effect of not consuming such food is always clear and positive for the health and well-being of our bodies.

Bio-individuality is a term that means clean, and good nutrition can be different for specific individuals and so can play an important role in determining appropriate nutrition.  Because our bodies were not made the same way, at Evo we encourage our clients to listen to their bodies and to improve their ability to fuel and encourage their bodies appropriately.

At Evo, we understand that clients need some help and so we offer some good nutrition options at our studio.  We also offer our whole range of organic protein shake options at www.evofitness.sevenpoint2.com as well as our organic, cold pressed juice options at juice.evofitnessusa.com and some supplement options for those that can benefit from such an option.

A word to the wise, fat on our bodies and our bodies performing optimally are affected by more than just food.  Items such as stress, relationships, careers, family and friend structures can all impact our overall well-being.  That said, poor nutrition will definitely cause our bodies problems so we always need to do what we can to fuel them appropriately.

At Evo, we're realists.  It can be hard for all of us from time to time - and that's ok - the key is that it needs to be from time to time.  We encourage an open dialogue with the Evo team - we're here to help.  So, ask questions and get yourself on a path to good nutrition, fitness, and well-being.

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Evo Nutrition - What's In? What's Out?


A Sustainable Nutrition Approach

Evo Nutrition - What's In? What's Out?


A Sustainable Nutrition Approach

Nutrition for Today - the Evo way:

At Evo, we thought it would be really helpful to provide a list of foods and our overall attitude to such foods, bearing in mind that nutrition should be driven by the individual and that bio-individuality, price sensitivity, time, cooking ability, and a host of other factors all come into play when it comes to nutrition.  The 'Limited Consumption' category contains foods that are not necessarily In or Out but need to be used with caution based on volume.

What's In?

What's Out?

Limited Consumption

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Evo Granola


Breakfast

Evo Granola


Breakfast

Evo Granola - the Evo way:

Preheat oven to 300°F
Line a baking tray with parchment paper and lightly oil
Mix all dry ingredients in a large bowl
Add melted coconut oil and cashew butter
Ensure all dry ingredients are well coated - add more oil if required
Spread mixture thinly onto the tray and bake for 15 minutes making sure  to stir 2-3 times during the bake
Add berries/fruit for last 5 minutes
Once baked, stir well and allow to cool
Store in an air tight container to keep fresh
Serve in a bowl with your choice of either coconut or almond milk

Ingredients:

4 cups gluten free, organic, rolled oats
¾ cup chopped, mixed nuts (e.g. almond, pecan, walnut, etc.)
½ cup mixed seeds (e.g. pumpkin, sesame, sunflower, linseed, etc.)
½ cup coconut oil
¼ cup cashew butter
½ cup desiccated coconut
⅓ cup berries or fruit of your choice – chopped if necessary
½ teaspoon ground ginger
1 teaspoon cinnamon
Pinch of sea salt

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Evo Oatmeal


Breakfast

Evo Oatmeal


Breakfast

Evo Oatmeal - the Evo way:

Combine the almond meal, heavy cream, and egg in a non-stick saucepan
Stir continuously until the mixture is warmed through
Add the coconut oil, cinnamon, and vanilla essence
Stir until the mixture reaches the required consistency, thin by adding water if
necessary
Serve in a bowl with your choice of berries and shaved almonds

Ingredients:

2 cups of almond meal
2 cups of heavy cream (or enough for your preferred consistency)
1 egg
1 tablespoon coconut oil
Ground cinnamon and vanilla essence (optional)
Berries of your choice (raspberries, blueberries)

 

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Evo French Toast


Breakfast

Evo French Toast


Breakfast

Evo French Toast - the Evo way:

Add the oil to a non-stick pan on medium heat
In a bowl mix the sour cream, spices & eggs
Slice the bread and dip both sides in the egg mixture
Fry each side  of the bread until golden brown
Serve with heavy cream and berries

Ingredients:

1 cup of sour cream
2 eggs – free range or organic
1 cup of heavy cream
1 teaspoon cinnamon
1 teaspoon  nutmeg
1 tablespoon of coconut oil (for frying)
Slices of Evo 'Bread' – see the recipe in our EXTRAS section below

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Evo Bacon Burrito


Breakfast

Evo Bacon Burrito


Breakfast

Evo Bacon Burrito - the Evo way:

Heat a nonstick pan on medium heat and add the oil
Add the ground beef and cook until brown
Add the onions, cayenne, garlic, pepper & tomato paste/sauce
Preheat the oven to 350ºF
In an oven safe dish lay out 4 strips of bacon in a 'bacon weave'
Add a few spoonfuls of the beef mixture & some cheese on top of the bacon
Wrap the bacon up around the beef mixture
Bake in the oven until the bacon is crispy
Serve with avocado & sour cream

 

Ingredients:

12 strips of bacon
1/2 lb of grass-fed, ground beef
1 onion
2 cloves of garlic
Coconut oil for frying
1 tablespoon cayenne pepper
1 cup of sugar-free tomato pasta sauce
1 sliced avocado & sour cream for serving
Mexican style shredded cheese
Pinch of pepper

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Berry Stuffed Crepes


Breakfast

Berry Stuffed Crepes


Breakfast

Berry Stuffed Crepes - the Evo way:

Combine the milk, eggs, salt and vanilla in a bowl and mix with a whisk until blended
Slowly add the flour to the mixture stirring constantly to form a thin batter
Heat a small, non-stick or crepe pan on high and add the coconut oil
Pour about ¼ cup of the batter into the hot pan
Swirl the skillet until the bottom of the pan is covered with batter
Cook the crepe for 1 minute then flip it over and cook for another minute
Serve on a plate and spoon on the filling of your choice, fold over & enjoy

Ingredients:

For the crepes:
1 cup coconut flour
1 teaspoon coconut oil
½ cup coconut milk
2 large eggs – organic
½ teaspoon sea salt
½ teaspoon vanilla essence

For the filling, any combination of the following:
1 teaspoon natural greek yogurt
1 teaspoon of almond butter
Berries of your choice (blueberries, blackberries, raspberries, etc.)

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Zucchini Pancakes


Breakfast

Zucchini Pancakes


Breakfast

Zucchini Pancakes - the Evo way:

Grate the zucchini into a small bowl
Finely chop the spring onion and mix with the zucchini
Add the  egg to the bowl and mix thoroughly adding salt and pepper to taste
Heat oil in a non stick frying pan
Add 3 spoonfuls of the zucchini mixture to the pan and fry until lightly browned, pressing down to flatten
Flip pancake until browned on both sides

Ingredients:

1 medium size zucchini
1 medium size spring onion
1 large egg - organic
2 tablespoons of coconut oil
Salt and pepper to taste

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Tomato Soup


Soups & Salads

Tomato Soup


Soups & Salads

Tomato Soup - the Evo way:

Chop the onion and fresh tomatoes into small pieces
Finely slice the garlic and fry in a little olive oil together with the onion, tomatoes and basil
When the onion has softened add the canned tomatoes, salt and pepper
Cover the pan with a lid and leave to simmer on a low heat for 30 minutes
Finally to make the soup smooth blend with a handheld blender or food processor

 

Ingredients:

1 medium sized onion
1 clove garlic
2 tablespoons olive oil
8 cherry tomatoes (or 3 vine tomatoes)
14oz can of plum tomatoes
1 teaspoon dried basil or 5 leaves of fresh basil
¼ pint water (reduce or omit if you would like a thicker consistency)
1 teaspoon salt
Pinch of pepper

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Spicy Chicken & Vegetable Soup


Soups & Salads

Spicy Chicken & Vegetable Soup


Soups & Salads

Spicy Chicken & Vegetable Soup - the Evo way:

Cut up the chicken fillets and boil in water until cooked
Cut up all the veg and add all ingredients to the same pot as the chicken
Season with ground black pepper & herbs of your choice
When the chicken & vegetables are cooked blend with a handheld processor (if desired)
Leave to simmer adding water to thin out to your preference

Ingredients:

2 chicken breast fillets
1 yellow pepper
1 red pepper
2 chili peppers
1 head (or 2-3 florets) of broccoli
2 cloves of garlic
1 onion
1 leek
1 large carrot
2 sticks of celery
1 pint chicken stock

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BLTA Salad


Soups & Salads

BLTA Salad


Soups & Salads

BLTA Salad - the Evo way:

Fry the bacon in a nonstick pan with the oil
When cooked drain the excess oil and cut the bacon into pieces
Cut up the tomato, cucumber and lettuce into bite-sized pieces
Put this mixture & the bacon into a large bowl
Mix the yogurt with the garlic & onion powders to make the dressing
Add the dressing to the salad and toss well
Season with a drizzle of olive oil, salt & pepper

Ingredients:

6 strips of bacon
1 large tomato
1 large avocado sliced
½ a cucumber
1 head of lettuce (of your preference)
Garlic powder
Onion powder
Coconut oil (for frying)
Sea salt
Black pepper
1-2 cups of full fat, low carb yogurt (for the dressing)

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Prawn Avocado Mango Salad


Soups & Salads

Prawn Avocado Mango Salad


Soups & Salads

Prawn Avocado Mango Salad - the Evo way:

Make the dressing by  mixing the lime juice, oil and chili pepper
Mix all other ingredients together in a large bowl and dress with oil mixture
Serve on a bed of rocket and spinach or other leaves of your choice
Season and garnish as desired

Ingredients:

12 large cooked prawns
¼ cucumber – finely chopped
½ avocado, chopped
1 Mango – peeled and chopped
1oz unsalted cashews
1 teaspoon olive oil
1 fresh chili pepper (or chili flakes)
Juice of half of a lime

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Spanish Salad


Soups & Salads

Spanish Salad


Soups & Salads

BLTA Salad - the Evo way:

Hard boil the eggs in a small saucepan, cool, remove shells, chop into quarters, and set aside
Slice the chorizo and thinly slice the shallot
Chop the lettuce, pepper, and tomatoes into bite-sized pieces
Combine all the salad ingredients except the eggs into a large mixing bowl
Mix the olive oil with your choice of seasonings to make the dressing
Add the dressing to the salad and toss well to ensure dressing is evenly distributed
Move the salad to a large platter, place the eggs on top and serve

Ingredients:

Chorizo sausage
½ cup of olives
1 shallot or spring onion or ½ of a red onion
2 tomatoes
2-3 organic eggs
Leaves of your choice
Olive oil
Salt, pepper, and garlic powder (for seasoning)

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Prosciutto Egg Cups


Brunch

Prosciutto Egg Cups


Brunch

Prosciutto Egg Cups - the Evo way:

Sauté onions, mushrooms, and tomatoes in some coconut oil until the onions are soft
Add spinach to the pan until it is wilted and then remove from heat
In a small bowl, beat 5 eggs with a fork, season with salt and pepper, and add to the pan
Grease a muffin tray with butter or coconut oil
Fold one slice of prosciutto into each cup and mold it around until it fits snugly
In 6 of the cups, spoon some of the sautéed and egg mixture from the pan into each  of these cups until they're almost full
In the remaining 6 cups, crack a whole egg into each, drop in half of a cherry tomato, and season
Bake in a preheated oven at 390ºF for about 15 minutes or until set and starting to brown on top
Allow to cool slightly then run a knife around the side to remove each egg cup from the pan
Serve or once completely cooled store in an airtight container for later use
Variations: the fillings could include cheese, smoked salmon, onions, bell pepper, broccoli, and so on - enjoy!

 

Ingredients:

12 prosciutto slices (this recipe assumes 12 cup muffin tray) 
11 organic eggs
1 onion, chopped
½ cup chopped mushrooms
2 cups fresh spinach
4-5 sun dried tomatoes
Handful of cherry tomatoes, cut in half
Salt and black pepper

 

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Goat Cheese & Asparagus Frittata


Brunch

Goat Cheese & Asparagus Frittata


Brunch

Goat Cheese & Asparagus Frittata - the Evo way:

Place the asparagus in a pan of simmering salted water
Remove after 3 minutes while still crisp and bright green
Refresh under a cold tap and cut into bite-sized pieces
Heat oil in a frying pan, add the bacon and cook
Lightly beat the eggs, add the asparagus, chives and season with salt & pepper
Pour the egg mixture into the pan
Cook over a gentle heat for 2 minutes and then add the cheese
Preheat the grill to high, place the pan under the grill until the top is golden and set
Cut, serve with your choice of salad & enjoy

Ingredients:

1 bundle of asparagus
1 tablespoon coconut oil
1 cup of goat's cheese, crumbled
2-3 strips of bacon
6 large organic eggs
2 tablespoons chopped chives

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Evo Pizza


Plates

Evo Pizza


Plates

Evo Pizza - the Evo way:

Remove the stems and leaves from the cauliflower and chop the florets into chunks
Add to a food processor and blend until its texture is similar to rice
Sauté cauliflower in a non-stick pan over medium heat for 6-8 minutes
Remove cauliflower from the pan, allow to cool slightly, and then ring out in a tea towel to remove fluid
Mix the cauliflower with the remaining base ingredients
Spread the mixture out evenly over parchment paper on a baking tray
Bake in a pre-heated oven at 390F for 30 minutes or until the crust is golden and crispy on the edges
While the base is baking slice the chicken fillets into bite-sized pieces and fry in a pan using the coconut oil
Remove the base from the oven and the let it cool down
Top with tomato paste and toppings (cooked chicken, bell peppers, onions, spices & cheese)
Bake the pizza for another 15 minutes or until the toppings are hot and the cheese is melted
Slice & serve with your choice of leafy salad

 

Ingredients:

Base:
1 large head of cauliflower
2 eggs, beaten
2½oz tomato paste (lo carb/sugar free)
Spices of your choice, e.g., black pepper, oregano, basil, Italian mix, etc.

Topping:
5oz tomato paste
1 onion
2 bell peppers
2 breasts of organic chicken
9oz mozzarella cheese, grated
Seasoning/fresh herbs of your choice

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Parmesan Zucchini Noodles


Plates

Parmesan Zucchini Noodles


Plates

Parmesan Zucchini Noodles - the Evo way:

Create thin strands out of the zucchinis using a vegetable peeler or spiralizer
Heat a pan on medium heat, add the butter and when melted fry the 'noodles' then remove from the heat
In a large bowl mix the 'noodles', parmesan cheese, tomatoes, chicken (optional), heavy cream, garlic powder, salt & pepper
Transfer the mixture to a baking dish
Sprinkle with the shredded cheese & drizzle with some olive oil
Place in the pre-heated oven at 350ºF until the cheese is melted
Serve & enjoy

Ingredients:

2 zucchinis
2 tablespoons butter
2 cups heavy cream
4 tablespoons of parmesan cheese
Handful of cherry tomatoes, sliced in half
Shredded cheese of your choice
Olive oil
Salt & pepper
Garlic powder
(Optional: bite-sized pieces of organic chicken breast for extra protein)

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Berry Smoothie


Smoothies

Berry Smoothie


Smoothies

Berry Smoothie - the Evo way:

Add all the ingredients into a blender (e.g. Nutribullet) and blend until smooth or mixture reaches a consistency of your preference

Ingredients:

1½ cups almond milk
1 handful fresh spinach
⅓ cup blackberries
⅓ cup blueberries
1 tablespoon chia seeds
2-3 ice cubes
Scoop of your preferred protein powder (optional)