Advanced Meal Preparation

Tofu and Bok Choy Salad

If you’ve never had tofu, still on the defense, or think you don’t like it…you need to re-try it. Be open minded and remember that you can add your own spin on it.

The other benefit in this recipe: It is higher in sodium and works well prior to a training day in the heat. Why? Because you have more fluid on board to start with and that allows more wiggle room for loss. Test it out!

Ingredients:

Oven Baked Tofu

  • 15 ounces extra firm tofu

  • 1/3 yellow onion, dced (optional)

  • 1 tablespoon soy sauce

  • 1 tablespoon sesame oil

  • 1 tablespoon water

  • 2 teaspoons minced garlic

  • 1 tablespoon rice wine vinegar

  • Juice ½ lemon

Bok Choy Salad

  • 1 small bok choy

  • 1 stalk green onion

  • 1/2 cup snow peas

  • 4 pieces of asparagus

  • 2 tablespoons chopped cilantro

  • 2 tablespoons soy sauce

  • 1 tablespoon sambal olek

  • 1 tablespoon peanut butter

  • Juice ½ lime

  • 1/2 teaspoon honey (or elimante or Stevia to keep it vegan)

  • 1 teaspoon peanuts (optional)

Preparation:

  1. Cut the tofu in cubes.

  2. Combine all of the ingredients for the marinade (soy sauce, sesame oil, water, garlic, vinegar, and lemon).

  3. Place the tofu in a plastic bag along with marinade. Let this marinate for at least 30 minutes, but preferably over night. This is great to prepare your meal in advance.

  4. Pre-heat oven to 350F. Place tofu and diced onion on a baking sheet lined with parchment paper (or a silpat) and bake for 30-35 minutes.

  5. Mix all of the salad dressing ingredients together (except bok choy, snow peas, and asparagus) in a bowl. Add cilantro and spring onion.

  6. Chop the bok choy into small slices, like you would cabbage.

  7. Remove the tofu from the oven and assemble your salad with tofu, bok choy, snow peas, asparagus, and sauce. Sprinkle with peanuts. Enjoy! (Note: Serves 3)

  8. The snow peas and asparagus can be exchanged with any green leaves you have left, we did with spinach, arugula salad n there past and it was equally good.

 

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Carrot Coconut Soup

This soup can be served either hot or chilled, depending on what you’re in the mood for.  Coconut milk is loaded with iron, calcium, and medium-chain fats, which may help maintain weight.

Leftover soup will keep in an airtight container in the fridge for up to 5 days. The soup can be frozen for up to 1 month.

INGREDIENTS:

  • 2 tbsp. vegetable oil

  • 4 scallions, chopped

  • 3 stalks lemongrass, trimmed, cut into 2 inch length (bruised to bring out the flavor)

  • 1 Tbsp. garlic, chopped

  • 2 Tbsp. ginger, chopped

  • 1 (or more) jalapeño chili, chopped

  • 1 lb. carrots, chopped

  • 1 pinch salt

  • 2 14 oz. light coconut milk plus a little water

  • 2 limes, 1 zested and juiced, 1 quartered for serving

  • 1/4 cup cilantro, chopped, for garnish

  • 4 ounces grilled salmon, on side

Preparation:

  1. Pour oil into a large pot over medium heat. When hot, add white parts of scallions, lemongrass, ginger, garlic, and chillies. Cook , stirring occasionally until garlic is golden and scallions begin to soften, 3-5 minutes.

  2. Add carrots and a large pinch of salt, and stir to combine.

  3. Add coconut milk, lime zest and juice, and 2 cups of water. Bring to boil, then lower heat so it bubbles gently.

  4. Cook, stirring occasionally, until carrots are tender, 10-15 minutes.

  5. Remove lemongrass, then puree in pot with an immersion blender, and return to the pot. Reheat the soup until it's hot.

  6. Garnish with cilantro and green parts of scallions, serve with lime wedges. (Notes: Serves 4).

  7. For extra protein, add grilled wild Alaskan salmon on side. Eliminate the seafood to make it vegan.

 

Nutrition Label includes Salmon

Nutrition Label includes Salmon

Black Bean and Quinoa Veggie Burgers

This meat-free dish satisfies a serious hunger craving for a post workout meal. The patties are made with nutritious black beans, oats, and protein-packed quinoa. To infuse them with lots of flavor, we add chipotles in adobo and other southwestern spices. Store any leftover patties in the freezer so you can enjoy a delicious and healthy vegetarian meal any night of the week. To reduce some carbs or make it a lighter meal serve the burgers over lettuce with tomato, avocado, and the sauce on the side (instead of buns). Equally yummy.

Ingredients

Patties:

  • 1/2cup quinoa

  • 1teaspoon olive oil

  • 1small red onion, chopped

  • 3cloves garlic, minced

  • Kosher salt

  • 2cans (15.5 ounces each) black beans, rinsed and drained

  • 2tablespoons tomato paste

  • 1large egg

  • 2/3cup cooked corn (fresh or canned)

  • 1/4cup chopped cilantro

  • 1tablespoon minced chipotles in adobo

  • 1 1/2 teaspoons ground cumin

  • 1cup rolled oats, ground into crumbs

Yogurt Sauce:

  • 1/2cup fat-free Greek yogurt

  • 1teaspoon minced chipotles in adobo

  • 1/2teaspoon adobo sauce

  • 1teaspoon honey

  • 1/2teaspoon dijon mustard

  • 6multigrain hamburger rolls

  • Lettuce, avocado slices, and tomatoes, for topping (optional)

Preparation:

  1. Place the quinoa in a small saucepan along with 1 cup of water. Bring the water to a boil then reduce heat to medium low and cover the pan. Cook 10 to 15 minutes until the water is absorbed and quinoa is cooked. Remove from heat.

  2. Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Season them with a pinch of salt and sauté until onions are softened, 5 to 6 minutes. Place the mixture into a large bowl. Add approximately 1 1/2 cans of black beans to the bowl and, using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms. Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin, and 1/2 teaspoon salt. Stir in the cooked quinoa and ground oats until evenly distributed.

  3. Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap, and refrigerate for a few hours or overnight (preferred but not necessary).

  4. To make the yogurt sauce, stir the yogurt, chipotles, adobo sauce, honey, and mustard together in a small bowl.

  5. When ready to eat, preheat the oven to 400° F. Spray a baking sheet with nonstick cooking spray and place the patties on the sheet. Cook 10 to 12 minutes, until the patties are golden brown and crispy, then carefully flip them over and cook another 10 minutes. You can also fry the patties in a pan with a small amount of oil. Serve patties on the buns with the yogurt sauce and toppings of your choice.

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Peanut Tofu Bowl

This recipe is packed with nutrition, flavor and contains enough protein and fiber to keep you full for hours. Give it a try and you might love tofu with these crispy chunks that aren’t drenched in oil. To achieve the faux-fried texture, bake the tofu until it’s almost dry then marinate in peanut sauce! Lightly saute the marinated tofu in more sauce until hot and crispy and then pile on top of cooked grains and vegetables. 

Focus to fill your plate with colorful produces, lean proteins, healthy fats and complex carbs. Eat until you are satisfied, enjoying each bite with acceptance and not punishment.

INGREDIENTS:

Tofu Bowl:

  • 2 cups cooked brown rice

  • 1 cups shredded carrots

  • 2 cups spinach leaves

  • 2 cups broccoli florets

  • 2 teaspoons olive oil or additional sesame oil, divided

  • 1 cup chickpeas (drained and rinsed, if using canned)

  • salt/pepper

  • 16 oz extra firm tofu, pressed and drained

Peanut sauce:

  • 1-2 tablespoons toasted sesame oil

  • ¼ cup low sodium soy sauce

  • ¼ cup 100% pure maple syrup

  • 2 teaspoons chili garlic sauce

  • ¼ cup creamy or crunchy peanut butter (if you have to cut some calories and/or reduce the amount of fat use PB2 instead of peanut butter, equally tasty)

PREPARATION:

  1. Preheat the oven to 400 degrees F. Cube tofu and place in a single layer on a non-stick baking sheet and cook for 25 minutes. If you aren't using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven and place in a shallow bowl.

  2. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter or PB2) until creamy and smooth. Add ½ of the sauce to the tofu bowl and let marinate while you prepare the rest of the ingredients.

  3. Toss the broccoli with 1 teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender.

  4. Heat remaining olive or sesame oil in a large nonstick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden browned, about 3-4 minutes.

  5. To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼th broccoli, ¼ cup garbanzo beans and a few pieces of tofu. Drizzle with remaining peanut sauce (Note: Makes 4 servings).

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Miso Sweet Potato and Broccoli Bowl

Miso Sweet Potato and Broccoli Bowl

Fueling workouts and eating a balanced and nutritious diet is one of the four pillars of performance and we know that it can be time consuming to chop and cook the fresh vegetables and fruits we all need for our daily nutrition. Here is one of our favorite recipes that streamline meal planning and preparation process, is nutritious, and … yummy. This recipe is making for a great dinner, lunch to go the next day or another dinner you just heat up a few days later.

 

Ingredients for the Bowl:

  • 1 cup dried rice or another cooking grain of your choice

  • 1 to 2 sweet potatoes (about 1.5 pounds)

  • 1 large bundle broccoli (about 1 pound)

  • 1 to 2 tablespoons olive oil

  • Coarse or kosher salt

  • Freshly ground black pepper

  • 1 teaspoon white sesame seeds

  • 1 teaspoon black sesame seeds

Ingredients for the miso-sesame dressing:

  • 1 tablespoon minced fresh ginger

  • 1 small garlic clove, minced

  • 2 tablespoons white miso (the mildest kind)

  • 2 tablespoons tahini (other nut butters can work in a pinch)

  • 1 tablespoon honey

  • 1/4 cup rice vinegar

  • 2 tablespoons toasted sesame oil

  • 2 tablespoons olive oil

Preparation:

  1. Heat oven to 400 degrees. Place rice or grain and cooking liquid in a rice cooker or on the stove. Cook according to package directions.

  2. Peel sweet potatoes and cut into 1-inch cubes. Cut tops off broccoli and separate into bite-sized florets. If your broccoli stems feel especially woody, I like to peel them (with the same vegetable peeler), then cut them into 1/2- to 1-inch segments.

  3. Coat one large or two smaller trays with a thin slick of olive oil. Layer sweet potatoes on tray(s) and sprinkle with salt and pepper. Roast for 20 minutes, until browning underneath. Flip and toss chunks around, then add broccoli to the tray(s), season again with salt and pepper, and roast for another 10 to 20 minutes, until broccoli is lightly charred at edges and sweet potato is fully bronzed and tender. Toss chunks around one more time if it looks like they’re cooking unevenly.

  4. In a small skillet, toast black and white sesame seeds until fragrant. (You can do this in the oven if using an oven-proof skillet.) Let cool.

  5. While vegetables roast, prepare sesame-miso dressing: Combine everything in a blender and run until smooth, scraping down sides once. Taste and adjust ingredients if needed, but try to resist adding more honey if it tastes salty, as that extra pop of saltiness is exactly what I think sweet potato needs.

  6. Assemble bowls: Scoop some rice/grains into each, then pile on the roasted sweet potatoes and broccoli. Coat lightly with sesame-miso dressing and finish with toasted sesame seed duo. Serve with extra dressing on the side (Note: Serves 4).