Month: April 2020

Chicken Shawarma or Buddha Bowl.

Chicken Shawarma or Buddha Bowl

Easy to make, this scrumptious Chicken Shawarma is protein rich and covered in antioxidant and anti-inflammatory spices. Add herbs, veggies and yogurt sauce for additional nutrients and serve or as a Buddha Bowl and you have a great meal for supporting your training and recovery.
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Ingredients
  

  • 3 lb boneless skinless chicken thighs (slightly more fat and iron plus better flavour for a lovely finished product)
  • For the Dry Rub:
  • 2 tsp paprika
  • 2 tsp cumin
  • 3 – 4 garlic cloves or 1 tsp garlic powder
  • 1 tsp Onion powder
  • 1 tsp Allspice
  • 1 tsp Ground turmeric
  • 1 tsp Kosher salt
  • 1/4 tsp Ground cinnamon
  • 1/4 tsp Freshly ground black pepper
  • 1/8 tsp Cayenne
  • 2 tbsp extra virgin olive oil

Instructions
 

  • In a large bowl, whisk together all the spices to combine well. Add 2 TB olive oil and mix into a paste. Set aside.
  • Slice each thigh into quarters and add chicken into the bowl with the marinade. Use tongs or clean hands to thoroughly coat all pieces of chicken evenly, on all sides. Cover tightly with cling wrap and chill overnight (at least 3-4 hours.)
  • Let chicken come to room temp as you preheat oven to 400F, with rack on upper middle position.
  • Place chicken pieces in a single layer on a large, foil-lined baking sheet. Take care not to overlap or overcrowd the pieces. Roast 15 min or until just cooked.
  • Let chicken cool enough to handle. Slice chicken into thin slices and serve.

Notes

Chicken Shawarma can be served bowl-style with basmati rice or quinoa and your choice of toppings.
Try it with hummus, yogurt dip, tomato, cucumbers, red onions, shredded greens and or pickles.
Garnish with lots of cilantro or parsley and a squeeze of fresh lime or lemon
Nutrient Breakdown per recipe not including toppings, rice or pita:
Calories 1890 Protein 268 Carbs 0 grams Fat 84 grams

Tomato and basil steak.

Tomato-Basil Steak

Super easy to make and super delicious. just remember to put it in the slow cooker arounf luch time to ensure its ready for dinner!
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Ingredients
  

  • 1-1/4 pounds boneless beef shoulder top blade or flat iron steaks
  • 1/2 pound whole fresh mushrooms quartered
  • 1 medium sweet yellow pepper julienned
  • 1 can 14-1/2 ounces stewed tomatoes, undrained
  • 1 can 8 ounces tomato sauce
  • vegetable broth
  • 2 tablespoons minced fresh basil
  • Hot cooked rice

Instructions
 

  • Place steaks in a 4-qt. slow cooker. Add mushrooms and pepper. In a small bowl, mix tomatoes, tomato sauce, soup mix and basil; pour over top.
  • Cook, covered, on low 6-8 hours or until beef and vegetables are tender. Serve with rice.

Notes

Nutrition Facts
1 serving (calculated without rice): 324 calories, 14g fat (5g saturated fat), 92mg cholesterol, 1116mg sodium, 19g carbohydrate (8g sugars, 3g fiber), 32g protein.

Chilli lime shrimp salad.

Chilli lime shrimp salad

Showing you that salads don't have to be boring! bring a little rest and fire into your salads!
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Ingredients
  

  • 1/2 lbs Cooked shrimp
  • 2 Sweet potatoes
  • 2 Red bell peppers
  • 1 cup Edamame beans
  • 1/4 cup Sunflower or pumpkin seeds
  • 1 cup Cooked brown rice
  • 1 bowl Spring mix salad greens
  • 1 Lime
  • 1 Avocado
  • 1 cup Sweet chilli sauce
  • 1 tsp Chilli flakes
  • 1/4 cup Olive oil

Instructions
 

  • Pre-heat oven to 350 degrees.
  • Dice the sweet potatoes and bell peppers, place on a pan and drizzle lightly with olive oil. Then place in over for about 25 mins or until lightly charred. then set aside to cool.
  • In a sauce pan, combine lime zest, shrimp, chilli flakes and sweet chilli sauce.on high heat stir until ship are evenly coated. then set aside to cool.
  • In a bowl combine salad mix, brown rice, sweet potatoes, bell peppers, and shrimp, mix and add any extra sauce from pan.
  • portion our onto plates, then top with sunflower or pumpkin seeds, edamame beans,avocado and add lime juice.

Quinoa with Fried Egg and Spinach

Quinoa with Fried Egg and Spinach

An energy packed meal for high intensity days, add an extra egg of veggies to suit your days energy needs.
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Ingredients
  

  • 1 cups cooked quinoa ½ cup dry
  • 2 cup baby spinach
  • 1-2 eggs
  • Cooking spray
  • Vietnamese chilli sauce to taste. soy sauce, sesame oil, Sriracha sauce

Instructions
 

  • Measure ½ cup (or more) of quinoa. Add 1 cup water and simmer for 15 min. Take lid off and fluff with fork. If you use more quinoa the ratio of quinoa to water is 1:2.
  • Frying pan: add ½ cup of water and spinach. Cover with a lid to lightly steam spinach. If you have a steamer you can also use that as well. Even quicker toss spinach it in the microwave with a little bit of water, covered with lid slightly open (~ 1 – 2 min.)
  • Small flying pan: Spray cooking oil. Break egg(s) onto hot pan and lightly fry, flipping once.
  • Layer quinoa and egg on top of spinach and flavor with soy, sesame oil and Sriracha’s to taste.

Notes

NUTRITION FACTS
Servings: 1
Serving Size: 1 recipe
Total Calories 415
Carbohydrate 51 g
Total Fat 16 g
Protein 19 g
Fiber 5 g
Prep Time: 5
Cook Time: 20
Tips and Hints:
 You can any vegetable to this quick meal. Red peppers, tomatoes,
zucchini or broccoli steam quickly and taste great.
 For high energy needs use butter for the eggs and increase
portions.
 To boost up protein add 1-2 egg white in addition to the egg(s).

Green smoothie.

Green Smoothie

Use in recovery for a shot of antioxidant nutrients especially when volume/load is high.Tips:Try adding other green herbs such as parsley or a healthy fat such as avocado. Increase the ginger if you love a spicy hit or if you are trying to avoid a cold. Add fresh turmeric root (available at the Root Cellar) or turmeric spice for additional anti-inflammatory benefits.
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Ingredients
  

  • 3-4 ice cubes
  • 1 cored apple
  • 1 – 2 large handfuls of spinach or kale
  • the juice of a lime
  • ½ – 1 inch of fresh or frozen ginger grated
  • 3 or 4 inches of English cucumber
  • Water coconut water, kombutcha, apple juice

Instructions
 

  • Add water, coconut water, kombutcha or apple juice into a blender – add as much as you need to achieve
  • your desired consistency – blend well
  • Optional:
  • Add lime zest or another apple and a dolop of honey if you want it sweeter.

Butter Lettuce Wrapped Halibut

Butter Lettuce Wrapped Halibut

Light a fresh, the “wraps” are a flavourful and can be pair with many sides!
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Ingredients
  

  • 2 large butter lettuce leaves
  • 2 12 oz. Halibut Steaks (if frozen, thawed and patted dry)
  • ½ cup feta cheese crumbled
  • 1 clove garlic minced
  • ¼ cup kalamata olives chopped
  • 1 lemon slice halved.
  • Italian seasoning to taste

Instructions
 

  • Preheat oven to 400o
  • Place 2 pieces of parchment paper on counter.
  • Sprinkle Italian seasoning on both sides of halibut. Place lettuce leaves on parchment and halibut on top.
  • Mix garlic, feta, a dash of Italian seasoning and olives together and layer on top of and around fish.
  • Fold in parchment sides to enclose fish. Place on baking sheet and cook ~ 10 min (until thoroughly cooked).

Notes

NUTRITION FACTS
Servings: 1
Serving Size: 1 fillet with
toppings
Total Calories 330
Carbohydrate 5 g
Total Fat 17 g
Protein 51 g
Fiber 0 g
Prep Time: 12
Cook Time: 10
Tips and Hints:
 Although perhaps not quite as tasty you can use any white fish for
this recipe. Adjust cooking time for size of fillet.
 Serve with rice, quinoa or yams and some fresh veggies.
 For a dairy free option try a tofu feta recipe.

Quick Crepes

Quick Crepes

These crapes a a flavourful way to start your day. And with so many variations as listed below, you’re sure to please a wide array of tastes. Flavour boosters to add into batter: Zesty peel: Grated lemon, orange or grapefruit peel Sweetener: agave, sugar, honey or similar Spices & flavors: cinnamon, ginger or vanilla extract Fillings: Cottage cheese and apple butter or sauce Plain yogurt and berries Maple syrup Nut butter and banana Nut butter and honey Yogurt and sliced banana Chopped apple, ricotta cheese, cinnamon and honey Pumpkin puree, honey, cinnamon, vanilla yogurt
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Ingredients
  

  • 1 cup whole wheat flour can also use buckwheat or spelt flour but may need to adjust liquid a little
  • 2 eggs
  • 1 cup nonfat milk
  • ½ tsp salt
  • 2 tbsp butter melted
  • Nonstick cooking spray

Instructions
 

  • Place flour in a large mixing bowl.
  • Add your milk and egg whites. Add the vanilla. Mix well.
  • Pour the batter onto a hot non-stick pan over medium heat. Gently turn pan in a circular motion to spread out batter into crepe form.
  • When cooked, put crepe on a plate. Add any of the following Roll so sides overlap holding the crepe together and enjoy.

Notes

Servings: 4
Serving Size: 4 5” crepes
Total Calories 218
Carbohydrate 26 g
Total Fat 9 g
Protein 10 g
Fiber 4 g
Prep Time: 10
Cook Time: 10
Tips and Hints:
• A really fast way to make these is toss all ingredients in a blender
Pour batter directly from blender onto pan.
• More filling ideas:
o Tex Mex breakfast crepe: scrambled egg whites and/or
eggs, avocado, diced tomato, onion , salsa
o Sweet breakfast or dessert crepe: Peanut butter, 1 banana
thinly sliced, honey
o Dinner crepe: 3 oz. ground lean meat, cheese, marinara
sauce
• These also freeze very well if you layer with wax paper between
and wrap in plastic wrap or place in zip-lock.
• Note: nutrition information does not include toppings or filling.

Grilled and Stuffed Portobello Mushrooms

Grilled and Stuffed Portobello Mushrooms

A tasty meatless alternative. Although if you feel the need to to add a little extra protein, some sliced beef will do the trick.
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Ingredients
  

  • 2/3 cup chopped plum tomato
  • 1/4 cup shredded part-skim mozzarella cheese
  • 1 tsp olive oil divided
  • 1/2 tsp finely chopped fresh or 1/8 teaspoon dried rosemary
  • 1/8 ground black pepper
  • 1 clove garlic crushed
  • 4 5-inch portobello mushroom caps
  • 2 tbsp fresh lemon juice
  • 2 tsp soy sauce
  • 2 tsp minced fresh parsley
  • Cooking spray

Instructions
 

  • Prepare grill and make sure it is clean. Spray grill with cooking spray before turning on.
  • Bowl: Combine the tomato, cheese, 1/2 tsp oil, rosemary, pepper, and garlic.
  • Prepping the mushrooms: Remove brown gills from the undersides of mushroom caps using a spoon, and discard gills. Remove stems and discard. Combine 1/2 teaspoon oil, juice, and soy sauce in a small bowl; brush over both sides of mushroom caps.
  • Grilling the mushrooms:
  • Step #1 – Place the mushroom caps, stem sides down, on grill rack coated with cooking spray,and grill for 5 minutes on each side or until soft.
  • Step #2 – Spoon 1/4 cup tomato mixture into each mushroom cap. Cover and grill 3 minutes oruntil cheese is melted. Sprinkle with parsley.

Notes

NUTRITION FACTS
Servings: 4
Serving Size: 1 mushroom
Total Calories 83
Carbohydrate 10 g
Total Fat 3.5 g
Protein 5.4 g
Fiber 2.5 g
Prep Time: 15
Cook Time: 25
Tips and Hints:
• Serve with lean protein such as chicken, lean cut of steak or
vegetarian alternative. Also, don’t forget high carb to you’re your
training. Quinoa or barley goes great this the mushrooms.
• Leftovers go great in a grilled veggies pita sandwich.
• Notes: Since the garlic isn’t really cooked, the mushrooms have a
strong garlic flavor. Grill the mushrooms stem sides down first, so
that when they’re turned they’ll be in the right position to be filled. If
you want to plan ahead, remove the gills and stems from the
mushrooms and combine the filling, then cover and chill until ready
to grill.

Pineapple Thai Chicken Curry

Pineapple Thai Chicken Curry

Spice up your lunch as much or as little as you like with this thai curry. Refreshing pineapple and full flavours are sure to excite your palate on these boring days.
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Ingredients
  

  • 2 cups uncooked jasmine rice or rice noodles
  • 4 cups water for rice
  • 1 tbsp vegetable oil
  • 1/4 cup red curry paste
  • 2 13.5 oz. cans light coconut milk
  • 2 + skinless boneless chicken breast halves, cut into thin strips
  • 3 tbsp fish sauce optional
  • 1/4 cup white sugar
  • 1/2 cup sliced bamboo shoots drained
  • 1 red bell pepper chopped finely
  • 1 green bell pepper chopped finely
  • 1 medium onion chopped
  • 1 cup pineapple chunks drained

Instructions
 

  • Pot #1: Bring rice and water to a boil in a pot. Reduce heat to low, cover, simmer 25 min.
  • Pan: Heat oil, add chicken and sauté lightly until cooked through.
  • Pot #2: Whisk together curry paste and 1 can coconut milk. Mix in remaining coconut milk, chicken,fish sauce, sugar, and bamboo shoots. Bring to a boil. Simmer 15 min.
  • Mix the red bell pepper, green bell pepper, and onion. Cook 10 more min.
  • Remove from heat. Stir in pineapple. Serve over the cooked rice.

Notes

NUTRITION FACTS
Servings: 6
Serving Size: 1 cup curry
sauce on 1 cup rice
Total Calories 530
Carbohydrate 78 g
Total Fat 16 g
Protein 22 g
Fiber 5 g
Prep Time: 20
Cook Time: 35
Servings: 6
Tips and Hints:
• To boost fiber, antioxidants, and perhaps use up some
vegetables in the fridge you can add extra vegetables.
• To decrease fat and calorie density, try using 1 can of
coconut milk and substitute the other with skim milk. Be sure not to
burn the milk by simmering on low heat.
• Easy to portion curry into Tupperware and freeze for a meal later.
• Add curry paste slowly and taste as you cook. For more mild
palates add less.

Veggie Omelette with goat cheese.

Veggie Omelette with goat cheese.

Who doesn’t love a good omelette! Although this recipe is delightful on it’s own, you can always make it suit your taste by adding any veggies you like, switch out the cheese or even add a little shredded chicken.
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Ingredients
  

  • 1 tsp olive oil
  • 1 small yam ~1/2 cup sliced into thin wedges, then coarsely chopped
  • 1/4 cup sliced cremini or any type mushrooms
  • 4 large eggs 2 yolk and 4 whites, separate 2 of the 4 yolks and discard (or feed to the dog)
  • 2 cups baby spinach leaves finely chopped
  • 2 tbsp crumbled goat cheese feta or cheddar work great too
  • Salt and pepper to taste

Instructions
 

  • Pan: Heat pan or skillet over medium-high heat. Add oil, heat then add yams Sauté 10 min. Stirring occasionally.
  • Stir in mushrooms and sauté 8 min. or until yams are tender, stirring occasionally. Remove from pan and set aside.
  • Pan: Wipe pan clean with paper towels. Spray with cooking oil if needed and heat to medium high heat.
  • Bowl: Combine eggs, a couple of shakes of salt and pepper in a bowl and whisk until eggs are frothy.
  • Pour mixture into pan, and stir briskly with a heatproof spatula or wooden spoon until egg starts to thicken (~ 20 sec.).
  • Arrange half of yam mixture, 1 cup spinach, and 2 tbsp cheese over omelet.
  • Run spatula around edges and under omelet to loosen it from pan. Fold omelet in half and continue heating until all egg is cooked. Slide omelet onto a plate. Cut in half crosswise and enjoy.

Notes

NUTRITION FACTS
Servings: 1
Serving Size: 1 omelet
Total Calories 344
Carbohydrate 31 g
Total Fat 14 g
Protein 29 g
Fiber 4 g
Prep Time: 20
Cook Time: 20
Tips and Hints:
• While cooking omelet carefully loosen set edges of omelet with
spatula, tipping the pan to pour uncooked egg to the sides.
Continue this procedure for about 10 to 15 seconds or until almost
no runny egg remains.
• To boost up an already very high protein breakfast you can add
more egg whites.
• To increase carbohydrate you can add any or the following; whole
wheat or spelt bread or bagel, fruit such as banana orange, 100%
fruit juice.
• Has 27 mg of iron.