Dinner

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.

Vegetarian-Ramen-14.jpg
Picture1.png

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




Beet Soup with Cod and Yogurt

Even though the first day of fall is still a couples of weeks away, the days get shorter and it is the time of the year where we are more vulnerable to colds and flus. This month's recipe offers suggestions to incorporate into your daily diet. It is rich in quercitin: an antioxidant you find in onions, apples, or grapes and good in resisting the flu. You also want to watch out for the antioxidant allicin, found in garlic, onion, chives, and packed with anti-viral goods. Over the next serial weeks enjoy legumes, root vegetables, warm spices and herbs to satisfy your salty and sweet cravings while providing your body the boost it needs.

Ingredients:

  • 600 g beets
  • 300 g carrots
  • 1 large potato
  • 2 medium onions
  • 3 cloves garlic
  • 25 g fresh ginger
  • Olive oil, to cook
  • 1 L veggie broth
  • Zest and juice of 2 limes
  • 400 g fresk skinned cod fillet
  • 4 tbsp. plain Greek yogurt 
  • Bunch of parsley
  • Salt and pepper to taste

Preparation:

  1. Peel the beets and carrots, then cut them into large cubes. Peel the potato and slice half of it into cubes and the other half into small pieces to be used as garnish. Peel and mince the onion, garlic, and ginger.
  2. In a large pot, sauce the onions, garlic, and ginger over medium heat in 1 tbsp. olive oil until the onions are soft. Add the beets, carrots, and potato cubes to the pot. Add the broth and bring it to boil. Reduce the heart to medium-low and simmer for 30-35 minutes until all the vegetables are tender. 
  3. Blend all the ingredients until smooth. Pour the soup back into the pot and bring it all to boil again over medium heat, season with salt and pepper, lime zest and juice to taste.
  4. Preheat he oven to 345 F. Lien a baking sheet with parchment paper. Divide the fish i to 4 equal pieces and sprinkle them with salt. Place them onto the prepared sheet and bake for about 8-10 minutes until done. 
  5. Heat up a small pan with 1 tbsp. olive oil, sprinkle with salt, fry the small potatoes until golden brown. 
  6. Serve the soup into deep plates with quinoa, a piece of fish at the center. Top with fried potato, a dollop of yogurt, and parsley. (Notes: Serves 4).
  7. Tip: Exchange quinoa with lentils or rice, double the soup portion size for leftovers. 
 Recipe Courtesy of Hannah G.

Recipe Courtesy of Hannah G.

Picture1.png

Mozarella Basil Omelette

This time, it is about eggs and tomatoes. Why eggs? They are easy and fast to cook, most people like them and they have so many uses. Tomatoes because we have fresh ones in the backyard and need to use them...The recipe below has some twists to the usual scrambled egg. To make it a successful meal it needs to have flavors. The balance is key here. If you go too much towards the super strict regime healthy food, stripped of fat, carbs, flavor and life – then there is no point in trying to mimic a wonderful dish. So you have to give a little to get a little, and in this recipe we included sun ripe tomatoes, fresh mozzarella, basil, olive oil and salt and black pepper. Try it and let us know what you think.

Ingredients:

  • 6 egg whites
  • 100 g cherry or tomatoes of your preference
  • 125 g fresh mozzarella cheese
  • 1 tbsp. olive oil
  • 1 handful fresh basil, finely chopped, divided
  • 1 Tablespoon cooked yellow onion (optional)
  • 1 lemon, zest
  • Freshly grated nutmeg, to taste
  • Salt and pepper

Preparation:

  • In a medium mixing bowl, whisk the eggs with salt, pepper and finely grated nutmeg.
  • Season the tomato halves with the salt and black pepper to taste and break up the mozzarella into small bits.
  • In a nonstick pan with a lid over medium heat, warm the oil. Add the onion (cook until translucent), tomatoes and cook for another minute. Add ½ the basil and the mozzarella to the pan and pour the egg whites over the mixture. Cover, reduce the heat to low, and cook until the egg whites have set. Remove from the heat.
  • To serve: Top with the remaining basil, the lemon zest, and the nutmeg and serve warm with one slices of the bread (included in nutritional information). (Note: Serves 2).
  • Alternatives: Spread the mixture as thin as a pancake in the pan and roll it up like a galette or wrap for a great ride snack or quick lunch (add a salad if desired).
 Recipe courtesy idea of H. Grant

Recipe courtesy idea of H. Grant

Picture1.png

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. 

 

img_6398.jpg
Picture1.png

Quinoa, Apple, Broccoli, and Pomegranate Salad with Lime Vinaigrette

This is our new favorite dish, simple to make and ingredients  you have in the kitchen or can easily get, anywhere. No refined sugar, clean eating option, and just delicious. Make enough for lunch the next day.

Ingredients:

Salad:

  • 1 head broccoli
  • 2 TBSP olive oil
  • 1/2 tsp salt
  • 2 apples
  • Juice and zest of 1 organic lime
  • 1 pomegranate 
  • 3 cups white quinoa, cooked and left to cool
  • 1/3 cup Lime Vinaigrette

Lime Vinaigrette:

  • 3 TBSP lime juice
  • Zest of 2 organic limes
  • 3 TBSP honey
  • 1 tsp wasabi
  • 1/2 tsp soy sauce
  • 1/4 cup cold-pressed olive oil

Preparation:

Salad:

  1. Separate the broccoli into small florets. Peel the stalk and chop into bite-size pieces. Roast the broccoli in the oven or frying pan in olive oil until nicely browned but still has a bite and vibrant green color. Season with salt. 
  2. Quarter the apples, remove the core, cut into small cubes, and toss with lime juice and zest. Halve the pomegranate. Line the bottom of a large bowl with a paper towel. Hold half off the pomegranate over the bowl and tap the pomegranate  with a wooden spoon so the seeds drop out. Continue with the other half and remove any remnants of the white membrane from the bowl (or simply buy a container of pomegranate seeds...).
  3. Toss the quinoa with the broccoli, apples, and lime vinaigrette. Arrange the salad in a bowl and sprinkle worth the pomegranate seeds. (Notes: Serves 4)
  4. Add tofu, grilled salmon, grilled chicken if you wish (not included in the nutrition label below).

 Vinaigrette:

  1. In a bowl, whisk together the lime juice, lime zest, honey, wasabi, soy sauce until he honey is dissolved. While whisking, slowly add the olive oil. Continue whisking until the mixture is nice and emulsified.
  2. Season with additional tamarind and lime juice. (Note: Serves 12)

 

quinoa-salad-featured.jpg

Recipe courtesy of Hannah Grant and The Grand Tour Cookbook

Picture1.png

Seared Tofu with Mango-Avocado Salsa

Treat tofu like fish then top with a citrusy salsa of avocado, mango, and lime. This dish can be prepared ahead of time – just reheat the tofu on the grill or on a grill pan or skillet and serve. Feel free to use fish, tempeh or seitan should also work well. Wrap it up in a tortilla if you’d like,  just cut the tofu into smaller pieces, grab some tortillas, and load them up.  

Ingredients:

  • 1 tbsp. oil
  • 1/2 lb. tofu, sliced 1"-thick and pressed to remove water (extra firm, high protein)
  • 1 mango, diced
  • 1 avocado, diced
  • 1/2 cucumber, peeled and diced
  • 1/2 red onion, diced (sauté if you do not like it raw)
  • Juice of 2 limes
  • 1 tbsp. fresh cilantro, chopped
  • Salt
  • Pepper
  • Pepper flakes (optional)
  • 2 cup arugula
  • 1/2 carrot, sliced
  • 2 mushroom, sliced
  • 1/2 cup broccoli, cut in small pieces

Preparation:

  1. Heat oil in a large skillet over medium-high heat. Cook tofu until golden and crispy, about 5 minutes, then transfer to plates.
  2. Make mango salsa: Combine mango, avocado, cucumber, onion, lime juice, and cilantro in a bowl. Season to taste with salt and pepper.
  3. Divide tofu among plates, top with salsa, and serve on salad (Note: Serves 2).
1433181398-delish-tofu-mango-salsa.jpg
 Nutrition information for 1 serving size

Nutrition information for 1 serving size

Cauliflower Garbanzo Bean Tortillas

Tortillas make for a healthy, simple meal you will look forward to after a long workout. Roasted cauliflower and garbanzo beans create a rich depth of flavor. Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. (Side note: Due to beans and onions included in the reipe we recommend not to have the meal the night prior to a long run if you have a sensitive stomach).

INGREDIENTS:

  • 4 small whole-wheat tortillas
  • 1 cups purple cabbage, finely shredded
  • 1 large avocados, diced
  • ¼ cup fresh cilantro, chopped

Cauliflower and garbanzo beans:

  • 1 small head cauliflower florets, finely chopped
  • 1/2 can garbanzo beans, drained and rinsed
  • 1 T olive oil
  • 1 tsp chipotle seasoning
  • 1 tsp sea salt
  • ½ tsp fresh cracked pepper

Onions:

  • 1/2 large yellow onions, finely sliced
  • 1 T Balsamic Vinegar
  • 1/2 Cup Water
  • 1 T olive oil
  • 1 tsp dried oregano
  • 1 tsp sea salt
  • ½ tsp fresh cracked pepper

Preparation:

  1. Heat oven to 450 degrees. Line two rimmed baking sheets with foil and non-stick cooking spray. Divide the cauliflower and garbanzo beans between the two sheets, and toss with the oil, seasoning and salt and pepper. Bake for 30–40 minutes, tossing every 10 minutes, until the cauliflower and beans are golden.
  2. Meanwhile, heat the oil for the onions over medium heat in a large sauté pan. Add the onions and sauté for 5 minutes. Add the seasonings, stir to coat the onions and cook for 30 seconds until fragrant. Add the water and balsamic vinegar and reduce for 10–15 minutes, until the liquid is gone and the onions are caramelized.
  3. To assemble,  heat the tortillas in the oven, according to package instructions. Divide the cauliflower and garbanzo mixture among the tortillas. Top with the onions. Scatter cabbage and avocado over the top and sprinkle with cilantro. (Note: Serves 2).

 

 Nutrition information for 1 serving size

Nutrition information for 1 serving size

Spicy Peanut Veggie Noodle Bowl

This is an easy lunch or dinner bowl, customizable with your favorite veggies and noodles – fast, fresh, and flavorful! We add whatever veggies we have in the fridge and throw them in raw which is what we love. If you are following this recipe and prefer a cooked veggie, you can toss them into the sauce while the pasta cooks. Or add roasted veggie. Miss seafood or meat...just add a grilled portion on top, you have options based on preference. Serves 4.

INGREDIENTS:

  • 1 batch Spicy Coconut Peanut Sauce (recipe below)
  • 8 ounces / 4 servings pasta (long noodle spaghetti, we like organic edamame spaghetti)
  • ½ head broccoli, chopped bite size
  • 1 cup edamame
  • 2 large carrots, cut into matchsticks or spiralized
  • 3 green onion, sliced
  • ¼ cup peanuts, chopped
  • 1 tablespoon sesame seeds

PREPARATION:

  1. Prepare Spicy Coconut Peanut Sauce (recipe below); set aside.
  2. Cook pasta according to directions.
  3. While pasta cooks, clean and prep broccoli, carrots, onion, peanuts.
  4. Drain pasta when cooked. Add to Spicy Coconut Peanut Sauce, toss to coat.
  5. Divide into four serving bowls, top with broccoli, edamame, and carrots.
  6. Garnish with green onion, peanuts, sesame seeds, and additional sriracha

INGREDIENTS SAUCE:

  • 1-2 inches fresh ginger, peeled and minced
  • 3 cloves garlic, peeled and minced
  • juice of 1 lime
  • ¼ cup rice vinegar
  • ¼ cup coconut milk 
  • 2-3 tablespoons sriracha
  • 3 tablespoons peanut butter

PREPARATION SAUCE:

  1. Add ginger, garlic, lime juice, and rice vinegar to large saucepan over low heat, sauté until softened (1 minute).
  2. Stir in coconut milk, sriracha, and peanut butter. Continue cooking another couple minutes, whisking into a smooth sauce.
  3. Add more coconut milk for a thinner sauce, add sriracha for more spicy. Set aside.
Spicy-Peanut-Veggie-Noodle-Bowl-@-spabettie-1.jpg
Picture1.png

Smoked Salmon and Avocado Sandwich

This recipe is great for breakfast, lunch or quick dinner, protein packed, and loaded with good fats.

Ingredients:

  • 1 slice bread, toasted to your liking
  • 1 tablespoon mustard
  • Thin slices of 1/4 cucumber
  • 1/4 halved avocado, pitted, peeled and thinly sliced
  • Fresh lemon juice
  • 2-4 slices of smoked salmon (depending on size)
  • 1 fried/scrambled egg (based on preference), sprinkled with salt and black pepper
  • 1/2 cup of arugula 

InstructionS:

  1. Spread one slice of bread with mustard.

  2. Top with cucumber slices, then avocado. Spritz with a bit of fresh lemon juice and sprinkle with sea salt and black pepper. Layer the smoked salmon on top of the avocado, then the arugula. Top with the fried egg. Press down slightly then cut in half and enjoy (Notes: 1 serving).

  3. If you want to increase your carbohydrates have two slices of bread.

b2afb6bc91089b1a6938a1960e1f6936.jpg
Picture1.png

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.

 

asian-carrot-soup2.jpg
 Nutrition Label includes Salmon

Nutrition Label includes Salmon

Quinoa with Acorn Squash and Pomegranate

This recipe is packed with protein-rich quinoa and fiber-filled veggies, both of which aid in muscle recovery and keep you full long after a workout. It’s topped with Pomegranate seeds, a good source of soluble and insoluble dietary fibers.`Easy to prepare and great to utilize as your 'to go' lunch. 

Ingredients:

  • 3/4 cup of quinoa, cooked
  • 1 acorn or kabocha squash
  • 3/4 cup pomegranate seeds
  • 1/4 cup raisins
  • 2 teaspoons minced fresh parsley
  • 2 scallions, green parts only, chopped
  • 2 teaspoons of walnuts (almonds amor any other nuts you like)
  • 1/4 cup olive oil, plus more for roasting squash
  • 2 tablespoons lemon juice
  • Zest of half a lemon
  • Salt and pepper

Preparation:

  1. Preheat oven to 400 degrees.  Line a baking sheet with aluminum foil.
  2. With a sharp knife, cut the top and bottom off the squash.  Cut the acorn squash in half lengthwise and, using a spoon, scoop out the seeds.  Cut each piece in half again lengthwise.  Then slice each quarter lengthwise, creating 1/2 inch slices.  Place squash slices into a bowl and drizzle with olive oil and a sprinkle of salt.  Spread across the pan and arrange so each piece sits flat. Roast in the oven for 25 minutes. 
  3. Meanwhile, make the dressing by whisking together the 1/4 cup of olive oil, the lemon juice, lemon zest, parsley, and scallions.  Season with salt and pepper, to taste.
  4. Once the acorn squash is finished, remove from the oven and let cool for a few minutes.
  5. Mix together the cooked quinoa, pomegranate seeds, raisins, nuts and dressing in a big serving bowl.  Season with salt and pepper, to taste.
  6. Top with roasted squash pieces and enjoy!
Winter-Squash-Quinoa3-1024x758.jpg
Picture1.png

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.
04989f45-c165-4ca7-ae44-0cb7c5ed76a2--Image_5.jpg
Picture1.png

Ginger, Honey, Curry Salmon with Kale Salad

Pro triathletes don’t just focus on their training regimens; they also carefully plan their post-training or race nutrition to maximize their ability to recover and boost their immune systems.

Try out the recipe listed below, why? Omega-3-rich foods, for example, have been linked to decreased inflammation, muscle soreness, colds and upper respiratory infections. Salmon, halibut, flaxseeds, walnuts and edamame are popular sources of omega-3s. Tumeric, found in most curry powders, and ginger are natural anti-inflammatories and add great flavor to this recipe. Honey, also known as an anti-inflammatory, contributes muscle-repairing carbohydrates. Kale is a super-green with a grocery list of health benefits: It’s packed with fiber, which helps the body lower cholesterol and detoxify, and is full of vitamins, as well as antioxidant, anti-allergen, anti-inflammatory nutrients called flavonoids. Most significantly, kale contains glucosinolates, which have been linked to cancer prevention. 
 

Ingredients:

Salmon:

  • 1 tablespoon honey
  • 1 tablespoon fresh crushed ginger
  • 2 teaspoons curry powder
  • ½ teaspoon salt
  • 20 ounces of salmon with the skin

Kale Salad:

  • 5–6 cups of kale
  • 1 lemon
  • 1 fennel bulb
  • 1 large Gala or Braeburn Apple
  • ½ cup grated carrot
  • 2 tablespoons sunflower seeds
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon agave
  • 1 teaspoon salt
  • ½ teaspoon pepper

Preparation:

  1. In a small bowl, whisk together honey, fresh crushed ginger, curry powder and sea salt.
  2. Rub this mixture over salmon with the skin on, then wrap in foil and let rest for 20 minutes.
  3. Skin side facing down, grill on medium-high heat or bake at 400 degrees for 20–25 minutes until the salmon is just underdone. 
  4. In a large steamer pot (create your own by placing a colander in a large pot and cover with a lid), bring 2 cups of water to a boil. Cut kale and stems into ½-inch pieces, and toss with the lemon juice. Steam for 5 minutes and remove from the pot into a large bowl.
  5. Clean the fennel bulb, removing the fronds and core, and slice half of the bulb thinly.
  6. Chop the apple. Add the fennel and apple, along with ½ cup grated carrot and 2 tablespoons sunflower seeds to the kale.
  7. In a small bowl whisk together 1 tablespoon olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon agave, 1 teaspoon salt and ½ teaspoon pepper.
  8. Toss the dressing with the kale salad.

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).
Picture1.png

Oyakodon

Protein-rich, soul-satisfying comfort food that's easy to make at home from scratch, with minimal ingredients, in about 20 minutes. Perfect after a long workout.

Ingredients:

  • 2 Organic Chicken Breasts, no skin (approx. .6 lbs.)
  • 3 Organic Eggs, Scrambled
  • 1 Sweet Onion, Sliced
  • 3 Green Onions, Chopped
  • 1/3 Cup Quality Soy Sauce
  • 1 T Honey
  • ½ Cup Vegetable Broth
  • 1 T Canola Oil
  • ¾ Cup Uncooked Medium Grain Rice

Preparation:

  1. Combine the soy sauce and honey in a medium sized bowl. Cut the chicken into thin slices approximately 1-1.5" long or 1" cubes. Add the chicken to the Soy Sauce mix and marinate for 30-45 minutes.
  2. Cook the 3/4 Cup of Rice per the directions on the bag.
  3. Heat the canola oil in a large skillet, or wok, over medium high heat. Add the sliced onion and cook until translucent, about 5-7 minutes. Drain the chicken, reserve the soy sauce mixture, and add to the onion. Cook chicken thoroughly.  Add the reserved soy sauce mixture and broth. Bring to a boil. Scramble the eggs in a bowl and add to the chicken. Add the green onion. Continue over medium high heat until egg is cooked.  Avoid stirring the mixture.
  4. Place hot rice in a bowl and top with the chicken. Serve immediately (Serves 2-3).
Picture1.png

Roasted Carrot, Squash & Sweet Potato Soup

This soup works for a variety of diets and is easy to prepare. If desired, add some crumbled bacon on top, or even some homemade croutons. You could kick up the spice by including some thai red curry paste, too. Options, options, options...And beyond tasting good, this soup has great nutritional benefits:

  • Healthy, filling fats
  • Cold/Flu-fighting onions
  • Orange veggies filled with Vitamin A to boost the immune system

INGREDIENTS:

  • 1 butternut squash (about 2 lbs)-peeled, seeded and cut into 1-inch pieces
  • 1 pound carrots, peeled and cut into 1/2-inch rounds
  • 1 pound sweet potatoes, peeled and cut into 1 1/2-inch pieces
  • 2 onions, peeled and cut into 8 wedges each
  • 3 tablespoons EVOO
  • Salt and pepper
  • 1/4 cup pepitas (pumpkin seeds)
  • 3 tablespoons chopped dried cranberries
  • 3 tablespoons chopped fresh sage

PREPARATION:

  1. Preheat the oven to 450 degrees . Divide the squash, carrots, sweet potatoes and onions between 2 foil-lined baking sheets. Drizzle 1 tbsp. EVOO over each baking sheet; toss the vegetables to coat. Roast until lightly browned, rotating the pans halfway through cooking, about 25 minutes. 
  2. In a large saucepan, combine the roasted vegetables and 8 cups water; bring to a boil over high heat. Lower the heat, cover and simmer until the vegetables are very tender, about 15 minutes. Using a blender and working in batches, puree the soup, transferring pureed portions to a clean pot; season with salt and pepper. (The soup can be covered and refrigerated for up to 4 days.)
  3. In a heavy, medium skillet, heat the remaining 1 tbsp. EVOO over medium-high heat. Add the pepitas and stir until toasted, about 2 minutes. Add the cranberries and sage and stir until fragrant, about 1 minute. Remove from the heat; season with salt and pepper. 
  4. Stir the soup over medium heat until it simmers. Ladle the soup into bowls; top with the pepita-cranberry mixture and a sprinkling of pepper (Note: Makes 5 servings).

Turkey Sausage Egg Muffins

Get a boost of protein from these savory egg muffins. Try customizing with your favorite veggie and cheese add-ins and serve up by slicing onto whole grain toast, crumbling in a wrap or throwing on top of rice or steamed sweet potatoes.

Ingredients:

  • 4 eggs
  • 4 egg whites
  • 2 T 2% milk
  • ½ tsp pepper
  • 8 ounces turkey or chicken sausage
  • 2 tsp olive oil
  • 8 ounces button or cremini mushrooms, sliced
  • ¼ cup leeks (or onion), finely diced
  • ¼ cup shredded Gouda cheese

Preparation:

  1. Heat oven to 325 degrees.
  2. In a bowl, whisk together the eggs, egg whites, milk and pepper.
  3. Remove the sausage from the casing and crumble into a skillet over medium heat. Cook 6–8 minutes until brown and transfer to a bowl.
  4. In the same skillet, add the olive oil, leeks (or onion) and mushrooms and sauté for 5–7 minutes, until golden. Add this to the bowl with the sausage along with the Gouda cheese.
  5. Coat a muffin tin with cooking spray.
  6. Evenly divide the sausage mixture into the cups. Then pour the egg mixture over the top and bake for 25 minutes, until the tops are golden.
  7. Remove and let cool for 5 minutes before running a knife around the muffins and then turning the tin over onto a baking rack.
  8. Let cool completely, wrap muffins in foil and store in the fridge (Note: Makes 12 muffins).

Grilled Salmon With Mango Salsa

Salmon is a great source of lean protein and high n polyunsaturated fat, omega-3-fatty acids (EPA & DHA), which may decrease triglyceride levels, lower blood pressure, and reduce the build of atherosclerotic plaque. Salmon also contains a powerful antioxidant Astaxanthin which we cannot produce ourselves, so we must rely on dietary intake.  According to the American Heart Association (AHA) implement fish in your diet , especially fatty fish low in mercury content, at least 2 times per week (serving size: 3.5 oz cooked).

INGREDIENTS:

  • 4 6-ounce Salmon fillets
  • Pinch of Salt & Pepper
  • Olive Oil
  • Side options: Basmati Rice and Asparagus 

Mango Salsa:

  • 1 Mango, diced
  • ½ Red Pepper, finely diced
  • ½ Red Onion, finely diced
  • 1 small Jalapeño, seeded, finely chopped (or substitute with 1-2 tsp Red Pepper Flakes)
  • ¼ cup packed Cilantro leaves, roughly chopped
  • 1 tbls. Honey
  • Juice from 1/2 Lemon

PREPARATIONS:

  1. In a medium bowl stir together mangos, red peppers, onions, jalapeños, and cilantro. Stir in lemon juice and honey. Set aside until ready to use. The salsa can be made well ahead of time and refrigerated.
  2. Pre-heat the oven to 425F. Coat an oven safe dish with a small amount of olive oil. Apply a small amount of salt and pepper onto each salmon fillet & bake for 12-18 minutes. Depending upon the thickness of your fillets, your actual bake time will vary.
  3. Plate the salmon, top with mango salsa and serve with sides of your choice (Note: serves 4).

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