Easy Cooking

Sweet Potato Burrito

These vegan burritos are great for a healthy protein-packed breakfast, lunch or dinner! Furthermore, they are easy to make with simple ingredients.

Ingredients

Roasted potatoes:

  • 2 medium sized sweet potatoes (300 g)

  • 1/2 tbsp spray oil

  • Spices: 1/4 tsp onion powder, 1/4 tsp smoked paprika, 1/4 tsp whole cumin, sea salt, and pepper to taste

Burritos:

  • 1/2 avocado sliced

  • 7.5 oz can of kidney beans drained and rinsed (you can use other beans)

  • 1/2 green pepper chopped (or color of choice)

  • 1 tomatoes chopped

  • 2.5 oz mushrooms sliced (70 g)

  • 1/2 onion chopped

  • 1 cloves of garlic minced

  • Red cabbage shredded (optional)

  • 8 Flour tortillas gluten-free if needed

  • 1/2 tbsp spray oil

  • Spices: 1/2 tsp oregano, 1/2 tsp ground cumin, 1/2 tsp onion powder, 1/3 tsp smoked paprika, sea salt, and pepper to taste

Cashew sauce:

  • 1 tbsp cashew butter or any other nut butter (16 g)

  • Juice of 1/2 lime

  • Enough water to thin out

  • 1/3 tsp onion powder, 1/4 tsp garlic powder

  • Hot sauce to taste

  • Sea salt & pepper to taste

Instructions:

Roasted Potatoes:

  • Preheat oven to 400 degrees F (200 degrees C) and line a baking sheet with parchment paper.

  • Chop potatoes into 1-inch cubes and put them in a bowl. Add the other ingredients for the roasted potatoes.

  • Toss well to coat and transfer the potatoes onto the lined baking sheet. Bake in the oven for about 30 minutes or until cooked through and golden brown.

Cashew Sauce:

  • To make the cashew sauce, simply mix all ingredients in a small bowl with a whisk until smooth and creamy.

Burritos:

  • While the potatoes are in the oven, chop mushrooms, onion, garlic, tomatoes, pepper, avocado, and red cabbage.

  • Heat spray oil in a skillet, add onion, mushrooms, and pepper. Cook on medium heat for 5 minutes. Add the spices, garlic, tomatoes and cook for a further 1-2 minutes.

  • Toast a tortilla and place about 2-3 tbsp each of the veggie mixture, the beans, the roasted potatoes, the avocado, a little red cabbage and cashew sauce onto the tortilla.

  • Roll the burrito up by folding the sides inward and the edge closest to you over the filling, pulling tightly. Enjoy! (Note: Serves 4).

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Salmon Wraps

Once training is over it is essential to think about muscle recovery. It is well documented that omega-3 fat helps to reduce inflammation and it can also reduce fatigue. So why not try this wrap designed to support this purpose? The wholewheat tortilla replenishes glycogen stores, the avocado provides essential fats, the tomatoes include lycopene and you get vitamin B6 from the lettuce.

Ingredients:

  • 200 g grilled salmon, skinned and flaked

  • 2 tbsp plain yogurt

  • 1.5 tbsp lime juice

  • 4 wholewheat tortilla wraps

  • 1 acocado

  • 2 tomatoes

  • 2 handful shredded lettuce

  • Cilantro

  • Salt, pepper, red pepper flakes (optional)

Preparation:

  1. Mix the grilled salmon with yogurt and lime juice. Season with salt, pepper and red flakes if desired.

  2. Divide the salmon mixture equally between the wraps and top each one with avocado, tomato, lettuce and cilantro.

  3. Roll and fold the wrap and enjoy. Serve immediately or wrap in plastic wrap for a portable meal. (Note: Serves 2)

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Spicy Ramen with Soy Milk

This time of the year, a steaming bowl of ramen sounds like the quintessential comfort food for us. Due to shorter days and temperatures, our metabolism changes to promote increased fat storage and the use of carbohydrates throughout the day. We also tend to crave more nutrient dense food and hot meals. As a result, a diet higher in fat and protein and lower in carbs is suited well for the winter season.

Ingredients:

For Vegetarian Dashi:

  • 3/4 cup water

  • 1 Kombu (dried kelp)

  • 1 dried shiitake mushroom (cremini mushroom work for us as well)

For Soup:

  • 1 Tbsp white and black sesame seeds, roasted

  • 2 cloves garlic

  • ½ inch ginger

  • green onion/scallion (white part)

  • 2 tsp sesame oil

  • 1 tsp Doubanjiang (spicy chili bean sauce/broad bean paste)

  • 2 tsp miso

  • 2 tsp soy sauce

  • 1 cup unsweetened soy milk

  • ½ cup dash (see above)

  • ¼ tsp Kosher salt

  • Dash white pepper powder

For Ramen:

  • 1 ounce rice ramen noodles (or your choice and preference)

For Ramen Toppings:

  • ½ egg (omit for Vegan and have tofu instead)

  • 1/3 cup bean sprouts

  • 1/3 cup corn

  • 1 cup BokChoy

  • 1 TBSP green onion/scallion (green part)

Instructions:

  1. Gather all the ingredients

  2. For 2 servings, simply double the amount of ingredients.

  3. Soak the kombu and dried shiitake mushrooms in ¾ cup water for about 30 minutes. Transfer the liquid into a small saucepan, including kombu and shiitake mushrooms. Slowly bring the liquid to boil over low heat. This will help enhance the dashi flavors.

  4. Right before the liquid turns into a full boil, remove the kombu and shiitake mushroom from the broth. If you don’t remove the kombu from the broth before full boil, the dashi will be become slimy.  Turn off the heat and set aside.

  5. Press garlic and mince ginger.

  6. Separate green and white parts of scallion, and then cut into thin rounds.

  7. Add sesame oil into the small saucepan. Add garlic, ginger, and white part of scallion and cook over medium low heat until fragrant.

  8. Add Spicy Bean Paste and miso in the saucepan. Stir constantly so that they don’t burn.

  9. Add the sesame seeds and soy sauce.

  10. Slowly add soymilk. Stir the soup constantly and make sure to dissolve Spicy Bean Paste and miso before you finish adding the soymilk. Add ½ cup kombu & shiitake dashi next.

  11. Add dash of white peppers and salt to taste.

  12. Once the soup and all the toppings are prepared, cook the fresh or dried ramen noodles in boiling water. Cook the noodles according to the package instructions. Make sure to loosen the noodles before adding to the water. Stir the noodles so that they don’t stick to each other.

  13. Once the noodles are done cooking, drain the noodles very well and transfer to a ramen bowl. Pour the hot ramen soup into the bowl.

  14. Place the toppings of your choice on ramen and enjoy! (Note: Serves 1).

Feel free to enjoy your ramen with ingredients you already have in the fridge or whatever your preferences are. You can use any ingredients that compliment the ramen broth and ramen noodle texture. Vegetarian kimchi, bok choy, spinach, tofu and/or edamame are just some of the examples that go well with your ramen.  There is plenty of flexibility to work with. If you are not vegetarian or vegan, you can add 1/8 lb (57 g) minced chicken per recipe (serves 1) between Step 6 and Step 7.

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Salmon Steak Sandwich

Salmon steaks are a great substitute for burgers. Enjoy this meal to nourish yourself and your sports performance.

Ingredients

  • 1 pound salmon steaks (4 pieces)

  • 4 whole wheat rolls (or any of your favorite bread); cut carbs? Make it an open face sandwich and use 4 slices of whole wheat bread.

  • 2 cups of arugula

  • 1/2 a cucumber, cut in half lengthwise and thinly sliced

  • 3/4 cup red onion, thinly sliced (optional)

  • Juice from half of a lemon

  • 1/2 teaspoon coarse salt

Directions

  • Season the salmon steaks with salt and pepper

  • Place steaks skin-side down in a heavy sauté pan over medium-high heat

  • Cook for about 5 minutes, then gently flip and cook for another 4–5 minutes. The salmon should have good golden brown color on the outside and be cooked to medium.

  • While the salmon is cooking, slice your rolls and warm them under the broiler.

  • Combine arugula, cucumbers, and onion in a bowl.

  • Dress with the lemon juice and salt.

Mustard Dressing

  • 1/2 cup nonfat Greek Yogurt

  • 2 tablespoons mustard

  • 1 tablespoon capers (optional)

  • Juice from half of a lemon

  • 1 teaspoon red pepper flakes

  • Salt and pepper

Directions

  • In a small bowl, whisk the ingredients together until smooth.

  • Then add salt and pepper to taste.

  • Spread the dressing on the bread and assemble the sandwiches with the salmon steaks and arugula salad.

  • Serve immediately. (Note: Serves 4)

Nutrition facts include 1 slice of bread

Nutrition facts include 1 slice of bread




Immunity & Recovery Boosting Breakfast Bowl

This one bowl is loaded with the immune-boosting and recovery-promoting support that you need as an endurance athlete after long workouts (3 hours +). Warm and creamy hot cereal, with a touch of ginger to decrease inflammation is complemented by crisp fresh fruit, crunchy walnuts and tangy golden raisins. Pomegranate seeds supply powerful antioxidants, while kiwi boasts a high concentration of vitamin C to ward off cold and sickness. Walnuts are also known to contain antioxidants and omega 3’s, which also ward off inflammation. Plus, this bowl is as beautiful as it is good for you.

Ingredients:

  • 1/3 cup whole grain, whole wheat farina cereal (cream of wheat)

  • 1/2 cup vanilla almond milk

  • 1/2 cup water

  • 1/2 tsp pure vanilla extract

  • 1/4 tsp ground or fresh ginger

  • 1/8 tsp sea salt

  • 1/2 kiwis, peeled and sliced

  • 1/4 pear, thinly sliced

  • 1/4 cup pomegranate seeds

  • 1 TBSP chopped walnuts

  • 1 TBSP golden raisins

Preparation:

1. In a large pot, bring the almond milk, water, maple syrup (or coconut sugar), vanilla, ginger and salt to a simmer.
2. Add the wheat farina and bring to a low rolling boil. Cover and turn heat to simmer for 3-5 minutes until the cereal starts to thicken.
3. Remove from heat and pour into two bowls.
4. Top each bowl with 1 of the sliced kiwis, the pear slices, pomegranate seeds, walnuts and raisins.
5. Customize by adding or subtracting fruit, adding a protein boost of amaranth or quinoa to the cereal, or topping with hemp seeds, flax seeds, candied ginger, coconut or any of your favorite toppings (Note: 1 Serving).

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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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Nutty Overnight Oats

Breakfast doesn’t have to be complicated. This nutritious recipe is simple, loaded with color and texture, and easy to make ahead of time.  Find out more here under the 'blog' portion why breakfast is so important for you.

Ingredients

  • 1/3 cup oats

  • 1/3 cup almond milk (or favorite milk)

  • 1 T Nut Butter (any flavor)

  • ½ banana (sliced)

  • 1 tsp chia seeds

  • 1/8 tsp salt

  • Optional add-ins: Shredded coconut, berries, pumpkin, honey, cinnamon

Preparation:

  1. Combine all ingredients in an empty Justin’s jar or other airtight container.

  2. Allow oats to soak in the refrigerator at least two hours, or overnight.

  3. In the morning, give everything a good stir and enjoy!

 

Basmati Rice & Lentil Soup

High in protein, this soup makes for a great winter recovery meal after a cold day of training. This recipe is easy to make and takes only 20 minutes of preparation with a further 40 minutes of idle cooking time. 

INGREDIENTS:

  • 3-4 Carrots, Diced

  • 3 Celery Stalks, Diced

  • 3-4 Garlic Cloves, Finely Minced

  • 1 Large Sweet Onion, Diced

  • 3-4 Tomatoes, Diced or 14.5 oz. Canned Diced Tomatoes

  • 1 Tablespoon Olive Oil

  • 1 Cup Basmati Rice

  • 1 Cup Dried Lentils

  • 1 Tablespoon Fresh Thyme

  • Salt (to taste)

  • Pepper (to taste)

  • 2 Quarts Organic Vegetable Broth

  • 1 Tablespoon Tamari (Soy Sauce)

  • Optional 1 Lemon (Juice Only)

PREPARATIONS:

  1. In a larger pot, add 1 tablespoon of olive oil, with a pinch of salt, and heat on medium/high. When the oil begins to simmer and is hot, add the onion, garlic & another pinch of salt. Cook, stirring occasionally, for 5-6 minutes.

  2. Add the carrots, celery, another pinch of salt & pepper and cook for a further 5 minutes. Stirring occasionally.

  3. Increase heat to High and immediately add all the vegetable broth, basmati rice, lentils, tomatoes, thyme & tamari.

  4. Bring all the ingredients to a boil, reduce heat to simmer and cook for 35-40 minutes, or until lentils and rice are tender & cooked.

  5. If desired, add the juice from the lemon. Add salt and pepper to taste. Serve in warmed bowls with your favorite fresh bread as a side, optional and not included in the nutrition label below. (Note: serves 4).

  6. Enjoy

Shoyu Poke

Chilled cubes of tuna, drizzled with a sheen of soy sauce and sesame oil, and flecked with green onions and shards of macadamia nuts: Such are the pleasures of poke. Poke is almost too easy to prepare. This classic tuna-shoyu version can get you started. But don't be shy about changing things up and playing with different seafood — salmon works well — and seasonings. Just be sure to use the freshest fish possible.

Ingredients:

  • 1 lb very fresh raw tuna

  • ¼ cup high-quality soy sauce

  • 2 tsp sesame oil

  • 2 scallions, finely sliced

  • ¼ cup finely chopped toasted macadamia nuts

  • Sea salt to taste

  • Steamed rice for serving

Preparation:

  1. Cut tuna into ¾-inch cubes, removing any tough white tendons.

  2. Toss with soy sauce, sesame oil, most of the scallions, and most of the nuts, and season to taste with salt. (Depending on the saltiness of your soy sauce, adding salt may not be necessary.)

  3. Marinate in the refrigerator, covered, for 30 minutes to 3 hours, and let sit at room temperature for 20 minutes before serving.

  4. Top with remaining scallions and nuts, and serve over warm rice. (Note: Serves 2-4)

The Poke Variations:

  1. Crunchier: Add diced cucumber.

  2. Richer: Mix in diced avocado, coconut milk, or mayonnaise.

  3. Funkier: Add chopped kimchi.

  4. Spicier: Sprinkle in chili sauce or grated fresh ginger.

  5. Meatier: Grill, char, or sear the fish before marinating.

  6. Heartier: Serve it on warm grains like quinoa or farro instead of rice.