Chickpea Salad.

Chickpea Salad

On warm spring days, this salad will bring you a little closer to summer. Fresh and won't weigh you down for the rest of your busy day.

Ingredients

  • 1 7 oz can chickpeas, rinsed
  • 3 cups cucumber peeled, seeded and diced
  • 2 cups grape tomatoes halved (or cherry tomatoes)
  • ¼ cup crumbled reduced-fat feta cheese
  • ¼ cup red onion diced
  • ½ cup light dill ranch dressing (if you want to make your own dressing recipe follows or us plain
  • light ranch and add fresh dill)
  • Freshly ground pepper to taste
  • Dill Ranch Dressing
  • small shallot peeled
  • ¾ cup nonfat cottage cheese
  • ¼ cup reduced-fat mayonnaise
  • 2 tbsp milk powder
  • 2 tbsp white-wine vinegar
  • ¼ cup nonfat milk
  • 1 tbsp fresh dill chopped
  • 1/4 tsp salt
  • 1/4 tsp freshly ground pepper

Instructions

  1. Making the dressing:
  2. With the food processor running, add shallot through the feed tube and process until finely chopped.
  3. Add cottage cheese, mayonnaise, milk powder and vinegar. Process until smooth, scraping down the sides as necessary (~3 min). Pour in milk while the processor is running. Scrape down the sides; add dill, salt and pepper and process until combined.

  4. Making it:
  5. Place chickpeas and chopped cucumber, tomatoes, cheese, onion, dressing and pepper in a medium bowl.

  6. Mix with dressing until coated.

Recipe Notes

NUTRITION FACTS
Servings: 6
Serving Size: 1 cup
Total Calories 157
Carbohydrate 29 g
Total Fat 2 g
Protein 6 g
Fiber 5 g
Prep Time: 10
Cook Time: 0
Tips and Hints:
• You can add many other vegetables to chick peas salad. Try
adding carrots, peppers, green or red pepper, broccoli or
cauliflower.
• For a protein boost you can add cooked lean back bacon or
chicken breast.

Skillet chicken parm.

Healthy skillet chicken parm

The title says it all… healthy chicken parm! and if you want to go meatless, eggplant is a wonderful substitution!

Ingredients

  • HOMEMADE TOMATO SAUCE OPTIONAL
  • 1 tablespoon extra-virgin olive oil
  • 3 garlic cloves minced
  • 1/4 cup grated onion
  • Pinch crushed red pepper
  • 1 28- ounce can crushed tomatoes preferably San Marzano
  • 8 fresh basil leaves chopped
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper
  • ROASTED SPAGHETTI SQUASH
  • 1 spaghetti squash about 2 to 2½ pounds
  • Kosher salt
  • Freshly ground black pepper
  • SKILLET CHICKEN PARMESAN
  • 4 boneless skinless chicken breasts
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1 tablespoon extra-virgin olive oil
  • cups tomato sauce homemade or your favorite store-bought
  • cups grated part-skim mozzarella
  • 2 tablespoons freshly grated Parmesan cheese

Instructions

  1. For the Homemade Tomato Sauce (optional):
  2. In a medium sauce pan over medium low heat, combine olive oil, garlic, onion and crushed red pepper, and cook 2 to 3 minutes, stirring constantly so the garlic does not burn. Add tomatoes, basil, salt and pepper. Bring to a low simmer, reduce heat to low, and cover. Let cook for 20 minutes.
  3. For the Roasted Spaghetti Squash:
  4. Preheat oven to 400F. Line a baking sheet with parchment paper.
  5. With a sharp knife, carefully cut about four 1/2-inch slits in the squash to allow steam to escape while it cooks. Put the squash on the prepared baking sheet and roast for about 1½ hours. Let the squash cool for about 20 minutes on the baking sheet.
  6. Cut the squash in half and use a spoon to scoop out the seeds. With a fork, pull the squash fibers away from the outer peel (use a towel to hold the squash in place if it’s too hot). Season with salt and pepper if desired.
  7. For the Skillet Chicken Parmesan:
  8. Preheat oven to 400F.
  9. Arrange a chicken breast between two sheets of plastic wrap. Using a meat mallet, pound the chicken evenly until it is 1/4-inch thick. Remove the plastic wrap and repeat. In a small bowl, combine the salt, pepper and garlic powder. Season each side of each chicken breast with the mixture.
  10. Heat oil in a large ovenproof skillet over medium high heat. Place chicken breasts in the skillet and sear for 3 minutes. Use a spatula or tongs to flip the chicken breasts. Top with sauce, mozzarella and Parmesan. Transfer skillet to the oven and bake for about 4 to 5 minutes, until chicken is cooked through and cheese is melted and bubbly. Serve with Roasted Spaghetti Squash.

Chocolate-peanut butter smoothie.

Choco-Peanut Butter Smoothie

Smoothies are a great way to satisfy a sweet tooth with something a little healthier. They’re a great way to start the day because they are filling, delicious, and often better for you than the high sugared cereals!

Ingredients

  • 1 tbsp All-natural peanut butter
  • 1 cup 1% chocolate milk
  • ½ cup low fat vanilla yogurt
  • 1 Banana
  • 3 ice cubes
  • water as need to achieve consistency

Instructions

  1. Combine all ingredients in a blender.
  2. Blend until smooth.

Recipe Notes

NUTRITION FACTS
Servings: 1
Serving Size: 1 smoothie
Total Calories 435
Carbohydrate 66 g
Total Fat 8 g
Protein 16 g
Fiber 4 g
Prep Time: 5
Cook Time: 0
Tips and Hints:
 Use extra milk instead of water to boost up calories, calcium and
vitamin D.
 Nutritional information may vary slightly depending on yogurt brand
use.

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.

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

  1. In a large bowl, whisk together all the spices to combine well. Add 2 TB olive oil and mix into a paste. Set aside.

  2. 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.)

  3. Let chicken come to room temp as you preheat oven to 400F, with rack on upper middle position.
  4. 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.

  5. Let chicken cool enough to handle. Slice chicken into thin slices and serve.

Recipe 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!

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

  1. 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.
  2. Cook, covered, on low 6-8 hours or until beef and vegetables are tender. Serve with rice.

Recipe 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!

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

  1. Pre-heat oven to 350 degrees.

  2. 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.

  3. 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.

  4. In a bowl combine salad mix, brown rice, sweet potatoes, bell peppers, and shrimp, mix and add any extra sauce from pan.

  5. 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.

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

  1. 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.

  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.)

  3. Small flying pan: Spray cooking oil. Break egg(s) onto hot pan and lightly fry, flipping once.
  4. Layer quinoa and egg on top of spinach and flavor with soy, sesame oil and Sriracha’s to taste.

Recipe 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.

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

  1. Add water, coconut water, kombutcha or apple juice into a blender – add as much as you need to achieve
  2. your desired consistency – blend well
  3. Optional:
  4. 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!

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

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

Recipe 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

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

  1. Place flour in a large mixing bowl.
  2. Add your milk and egg whites. Add the vanilla. Mix well.

  3. 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.

  4. When cooked, put crepe on a plate. Add any of the following Roll so sides overlap holding the crepe together and enjoy.

Recipe 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.