Spanish Chicken and Rice

Spanish Chicken and Rice

Ingredients

Spanish sauce

  • 1 Can fire roasted tomatoes
  • 1 Jar of roasted red bell peppers
  • 1 tbsp Sherry vinegar
  • 1 tbsp Minced garlic
  • 1 tbsp Dried oregano
  • 1 tsp Roasted Spanish paprika
  • 1 tsp Crushed red pepper flakes
  • Salt & Pepper

Chicken and Rice

  • 8 Large Chicken thighs bone in
  • 2 cups Converted rice
  • 1 cup Spanish sauce for the rice remaining sauce to coast chicken before placing in oven
  • 3 cups Chicken broth
  • 1 Large onion roughly chopped
  • ½ cup Chopped green onions
  • ¼ cup Chopped flat leaf parsle

Instructions

Spanish sauce

  1. Blend tomatoes, peppers and garlic in a blender or food processor. You are aiming for a smooth sauce. Once blended add in the remaining ingredients and stir to combine.
  2. Reserve sauce for adding to the rice and topping the chicken

Chicken and Rice

  1. Preheat the oven to 400˚

  2. -lightly grease a large baking dish that will hold all your items. ( Eg 9”x13” Pyrex dish)
  3. Season the chicken breasts with paprika and oregano, salt & pepper

  4. In a saute pan over medium high heat brown the Chicken thighs. Just brown and not to cook through.
  5. Remove chicken from pan, to be used later. Discard any excess fat from the saute pan, keeping 2 tbsps for cooking the onion

  6. With the reserved fat, saute the onions to light golden brown

  7. Add the rice into the saute pan with the onions and mix well. Lightly toasting the rice and scraping up any chicken bits in the pan, season with salt & pepper

  8. Add in the 1 cup of Spanish sauce and the chicken broth and bring to a simmer

  9. Add in the chopped green onion and parsley and stir into the rice

  10. Pour rice mixture into prepared dish, place the reserved chicken thighs on top of the meat. Carefully spoon the remaining Spanish sauce over each of the chicken thighs to coat evenly.

  11. Place dish into the oven and reduce the oven temperature to 375˚ and cook for 30mins

  12. Remove dish from oven. Scatter some of the green onions on the top for appearance and if desired lightly drizzle over a little bit of olive oil

  13. Enjoy!!

Beef Short Ribs Ragu, with Kale

Beef Short Ribs Ragu, with Kale

Ingredients

  • 5 lbs Beef short ribs. Bone in
  • Salt & pepper
  • Olive oil
  • 1 cup of each
  • Mirepoix (equal parts, Onion, Carrots and Celery)
  • 1 tbsp Minced garlic
  • 1 cup Red Wine
  • **Optional: 1 tsp crushed red pepper
  • 3 cups Beef or Chicken stock
  • 2 Lg Cans Quality plum tomatoes crushed
  • 1 Sm Can Quality tomato paste
  • 2 cups Chopped kale (remove stem first before chopping leafy greens)
  • Salt & pepper
  • 1 (or 2) Packages ofFettuccini
  • Shaved Parmesan for garnish

Instructions

  1. Preheat oven to 350˚

  2. Over medium high heat, in a large dutch oven place olive oil

  3. Season meat generously with salt and pepper and place into dutch oven to brown. Caramelizing the meat adds a ton of flavor so please don’t skip this step.

  4. Do not over crowd the pan, please do the browning in stages to maintain the heat
  5. Reserve browned meat separately and add the mirepoix to the dutch oven to sauté. Ideally, we are looking for a light caramelization. Near the end of this stage add in the minced garlic being careful not to overcook.

  6. Add crushed tomatoes to the dutch oven with the vegetables

  7. Add in the tomato paste and allow to cook for a few minutes to marry the ingredients together

  8. At this point add in the red wine, the stock and return the meat to the pot to cook. Bring everything to a simmer (light boil)

  9. Place into the preheated oven to cook for 3hours.

  10. Each hour remove from oven and stir so any meat on the top will not burn

  11. Once cooked. Allow to cool slightly so the rib bones can be removed. Please take the time to shred the meat

  12. Strain out the vegetables and add to the reserved shredded meat. At this point I would recommend removing as much grease from the remaining sauce. As it will detract from the taste, use a fat separator or spoon. I realize this seems like one step too many but the final product makes it worthwhile

  13. Add all ingredients together to complete the RAGU

  14. Please cook the chopped kale over medium high heat to wilt. Season with salt and pepper

  15. Cook pasta as package dictates

  16. Combine ingredients to finish your dish and top with shaved parmesan

Almond Crusted Roasted Cauliflower

Almond Crusted Roasted Cauliflower

Course Side Dish
Servings 4

Ingredients

  • 1 cup Almond meal
  • 1-3 teaspoons Garlic powder
  • 2 Eggs
  • 1 Medium head cauliflower
  • Salt to taste

Instructions

  1. Wash the cauliflower and remove the stem.
  2. Break the head into small florets.
  3. Break your eggs into a medium sized bowl and whisk with a fork until well beaten.
  4. Pour the almond meal into another medium sized bowl and stir in the garlic powder.
  5. Set up an assembly line.
  6. Dip the florets into the egg, being sure to coat them well.
  7. Then roll in the almond meal and place on a parchment lined cookie sheet for baking.
  8. Bake at 350 F for about 1 hour.
  9. Allow to cool for a bit before serving.

Recipe Notes

Depending on the size of your cauliflower, you may need a little more or a little less of the eggs and almonds. Play it by ear, this recipe is pretty versatile. Also note that while this recipe is a bit high in fat, it’s all from good sources of fat. Simply adjust your eating plan accordingly for the day.

Thanks to thegraciouspantry.com for this deliciousness!

Sheet Pan Salmon Dinner

Sheet Pan Salmon Dinner

Welcome SHEET PAN DINNERS! One pan with everything on it, one cook time, set it and forget it cooking, and clean-up like a breeze! These dinners are a miracle! One of my favourite one pan dinners is lemon, garlic salmon and veggies!
Course Dinner
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4

Ingredients

  • 1 lb of wild-caught salmon cut into fillets
  • 1 bushel of asparagus
  • ½ tsp. dried dill 1tbsp of fresh dill
  • ½ tsp. garlic powder 1-2 cloves of fresh garlic
  • 2-3 tbsp. of extra virgin olive oil
  • Salt and pepper to taste
  • ½ lemon thinly sliced

Instructions

  1. Preheat your oven t 425F and line a large baking sheet with parchment paper

  2. Wash and cut your veggies of choice, asparagus.
  3. Ensure if you are using a root vegetable, such as sweet potatoes, that you slice them very thin so they cook the same time as everything else on the pan.
  4. On one side of the sheet pan, spread all your veggies, drizzle with olive oil and seasonings
  5. I used garlic, salt and pepper
  6. On the second side of the sheet pan, place your salmon fillets, drizzle with olive oil and spices
  7. I used garlic, salt, pepper and dill
  8. Take lemon slices and place 1-2 on each salmon fillet
  9. If you do not have fresh lemon slices, sprinkle salmon fillets with some lemon juice instead.
  10. Place entire pan in the oven and forget it for 20 minutes!
  11. After 20 minutes, check the salmon for doneness. If it flakes easily with a fork and is no longer opaque, it is finished. At this point the veggies should be done as well. If you are using root veggies and they are not yet tender, you can return them to the oven for an extra 5-10 minutes until fork tender.

Recipe Notes

If you like this recipe it can be used with SO many different varieties of proteins, veggies and spices! Try it with chicken, steak or trout. Bell peppers, asparagus, carrots, broccoli. Maple Garlic, teriyaki, lime chili.
The possibilities are endless, delicious and easy!

Baked Omelette Breakfast

Baked Omelette Breakfast

This breakfast prep recipe not only packs a protein PUNCH but is also full of veggies, and makes mornings SO much easier. Once finished, this recipe can be divided, wrapped in parchment paper and frozen, so they are ready for a quick reheat on your busy weekday mornings. You can have the omelette heated up by itself or can make breakfast sandwiches by adding them to an English muffin; great for the kids to carry while running off to school!!
Course Breakfast
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 10

Ingredients

  • 1-2 tbsp of Organic Grass-fed Butter
  • ½ Onion chopped
  • 1 Green Bell Pepper chopped
  • 1 medium head of Broccoli chopped
  • 2-3 cloves of Garlic minced
  • 1 – 1 ½ cup of cooked Chicken cubed
  • ½ cup of shreddedCheddar Cheese
  • ½ cup of Milk or Milk Substitute
  • 12 Free-range Organic Eggs
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 400 degrees F and line a 10-inch baking dish with parchment paper
  2. Add butter to a large skillet over medium heat; cook garlic, onion, bell peppers, and broccoli until softened, about 5 minutes
  3. In a large bowl, beat all eggs and milk together. Can use whisk or hand mixer
  4. Stir in cheese, vegetable mixture and cubed chicken; season with salt and pepper to taste
  5. Pour mixture into prepared dish
  6. Bake until eggs are golden brown and puffy and solid in the middle; about 35-40 minutes.
  7. Time will vary depending on oven, I have had this recipe take as long as an hour to bake through

Recipe Notes

Serve on its own with chopped chives and avocado or on an English muffin for breakfast that moves with you! Serve fresh out of the oven to a crowd or freeze for easy breakfasts on the go. Good to freeze for 2-3 months. Wrap sectioned omelette in a damp paper towel, parchment paper and put into large Ziplock bag. To reheat, remove parchment paper, place in microwave with the paper towel on; reheat for about 60-90 seconds or until heated through. You can personalize the recipe with veggies and protein your family love. Some great substitutes are mushrooms, carrots, eggplant, spinach, green onion, asparagus, leeks, bacon, turkey, sausage, feta cheese, ham.

Farro and White Kidney with Zuccini, oven roasted tomatoes and caramelized Onions

Farro and White Kidney with Zuccini, oven roasted tomatoes and caramelized Onions

Course Dinner, Lunch
Servings 4

Ingredients

Oven Roasted Tomatoes

  • 3 tomatoes each cut into 8 wedges
  • salt & Pepper
  • Olive Oil

Farro and White Kidney Beans

  • 1 cup of Farro
  • 3 cups of vegetable stock
  • 1 can of white kidney beans drained and rinsed
  • salt & pepper
  • 1 to 2 Tbsps Olive oil

Carmelized Onion

  • 1 Large sweet onion sliced
  • Olive oil
  • salt & pepper

Instructions

Oven Roasted Tomatoes

  1. Heat oven to 300˚

  2. Hlace wedges on a baking sheet and drizzle with olive oil, season with salt and pepper

  3. Hook for approx. 1hr.

  4. Reserve juice and oil on pan for finish of dish

Farro and White Kidney Beans

  1. Place faro and stock into a small pot and bring to a boil. Reduce heat so that mixture is simmering for 20 minutes.

  2. In the last 5 minutes of cooking add the kidney beans to heat through with the liquid.

  3. Remove from heat and drain off any excess liquid

  4. Season with salt and pepper and a drizzle of olive oil

Carmelized Onion

  1. Saute onion in a sute pan with olive oil over low heat to carmelize the onion

Chicken Tenders With Avocado-Cilantro Dip

Chicken Tenders With Avocado-Cilantro Dip Recipe

Course Snack

Ingredients

  • 1 1 ⁄2 lbs chicken tenders cut in half lengthwise
  • 3 eggs
  • 3 tbsp homemade Sriracha sauce optional
  • 3 ⁄4 cups almond flour
  • 3 ⁄4 cups coconut flour
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 ⁄2 tsp onion powder
  • 1 ⁄2 tsp cayenne pepper
  • Sea salt and freshly ground black pepper to taste
  • 1 large avocado
  • 1 ⁄2 cup fresh cilantro packed
  • 1 green onion sliced
  • 1 garlic clove
  • Juice of 1 or 2 limes
  • Sea salt to taste

Instructions

  1. Preheat your oven to 425 F.
  2. Line a baking sheet with parchment paper.
  3. Whisk the eggs and Sriracha sauce together in a small bowl until well incorporated.
  4. In a shallow bowl, mix together the almond flour, coconut flour, garlic powder, paprika, onion powder, cayenne pepper, salt and pepper.
  5. Dip the chicken into the egg mixture, then transfer to the flour mixture and coat well.
  6. Shake off any excess flour and arrange a single layer on the prepared baking sheet.
  7. Repeat with the remaining chicken tenders.
  8. Once all of the chicken tenders are on the baking sheet season with salt and place in the oven.
  9. Bake for 15 minutes, or until the chicken is cooked through, flipping the tenders once in-between.
  10. While the chicken is in the oven, place all of the ingredients for the dipping sauce into a food processor. Start with the juice of 1 lime.

  11. Blend until smooth and all ingredients are blended, stopping to scrape the sides with a spatula as needed.

  12. Taste and adjust with more lime juice if needed.

  13. Transfer to a bowl and store in the refrigerator until ready to serve.

  14. The dip will stay good stored in an airtight container in the refrigerator for up to 3 days.

Recipe Notes

Special thanks to http://paleoleap.com/ for the recipe!

Exploding Tuna, Broccoli and Cheddar Sweet Potato Skins

Exploding Tuna, Broccoli and Cheddar Sweet Potato Skins

Course Snack

Ingredients

  • 2 sweet potatoes about 700 g, scrubbed
  • 1-1/2 cups 375 mL broccoli florets
  • 2 cans each 170 g PC Wild Albacore Flaked White Tuna , drained
  • 1/4 cup 50 ml finely chopped celery
  • 3 tbsp 45 ml unsalted pumpkin seeds (pepitas) or sunflower seeds
  • 3 tbsp 45 ml PC Blue Menu Light Mayonnaise Type Dressing
  • 1 tbsp 15 ml Dijon mustard
  • 1/4 tsp 1 ml freshly ground black pepper
  • 2/3 cup 150 ml PC Blue Menu Light Triple Cheddar Shredded Cheese

Instructions

  1. Preheat oven to 400°F (200°C). Line baking sheet with foil.
  2. Prick sweet potatoes with a fork. Spray with cooking spray to coat. Place on prepared baking sheet. Bake in centre of oven for 1 hour or until tender.
  3. Meanwhile, in small saucepan of boiling water, cook broccoli for 2 minutes or until tender-crisp. Drain. Transfer to bowl. Stir in tuna, celery, pumpkin seeds, mayonnaise, mustard and pepper. Stir in ½ cup (125 mL) of the cheese.
  4. Halve sweet potatoes lengthwise and return to baking sheet, cut side up. Spoon tuna mixture over each potato half; sprinkle with remaining cheese. Return to oven. Bake for 10 minutes more or until cheese is bubbly.

Recipe Notes

Thanks to http://www.presidentschoice.ca/ for the recipe.

Resistance Training for Acceleration

Sprinting has been described as consisting of a series of phases: an acceleration phase (typically the first 10 metres), a transition phase, and a maximum velocity phase.  For sports such as soccer, rugby, football and basketball, maximum velocity is not always attained, and repeated short sprints are more common.  Taking this into consideration, the ability to develop speed in as short a time as possible (acceleration) may be of high importance to many athletes.  It has been proposed that acceleration and maximum velocity are relatively separate and specific qualities.

An athlete’s ability to accelerate his or her body during sprinting is dependent on several factors.  These factors include technique and the force production capability of the body, in particular the leg muscles.  It has been shown that the technical aspects may have less importance for the acceleration phase of performance than for a typical sprinting event.  For example, in many sports the athletes have to accelerate from a lying or crouching position, from landing on 1 leg and pivoting, from catching a ball, and so on.  Therefore, the force capability of the muscle may be more important in improving acceleration of the athlete.  This point was supported by R. Mann in his publication titled “The Elite Athletes Project: Sprints and Hurdles.” which stated that the ability to perform well in sprints over short distances is dependent on the ability to produce large amounts of force at crucial times.

A variety of methods are used to enhance force output.  These methods include resistance training, plyometric training, and assisted and resisted sprinting techniques.  For this article we will focus on resisted sprinting which involves athletes sprinting with added load.  This load can come in different forms: weighted vests, sled-sprints, uphill sprinting and limb loading.  More specifically, this article will focus on the towing of weighted devices such as sleds which is the most common method of providing towing resistance for the enhancement of sprinting.

It has been shown that the use of towing as a form of resistance may increase the load on the athlete’s torso and therefore require more stabilization.  This training stimulus may increase pelvic stabilization, leading to a positive effect on sprint performance.  Increased torso loads also cause an increased upper-body lean and increased thigh angle at both the beginning and the end of the stance phase.  This increased thigh angle reflects the increased need for force production during the prolonged stance phase.

It is important to note that sprinting speed should not be decreased by more than 10% when adding resistance; adding too much resistance may alter running kinematics in ways that are not desirable.  It is also maintained that sled-sprinting should not be employed when the desired training effect is neural (i.e. maximal velocity).  Sled-sprinting is an effective method for a metabolic training effect (i.e. acceleration).  Due to evidence that only the first 10 metres of a sprint have been designated as the acceleration phase, it is suggested that sled-sprints should be performed for distances no longer than 10 metres.

S.S.T. holds that a well implemented speed program should include a variety of methods to achieve desirable results (i.e. resisted sprints, assisted sprints, unassisted sprints and resistance training).  Also, methods such as resisted and assisted sprints should be used sparingly, such as in the final or next-to-final block of an athlete’s periodized program.

To find out more information regarding SST’s upcoming Lightning camp please visit our website at www.sstcanada.com

 

SST Q&A- Short Hockey Stride

Question:  My 14 year old son is a good hockey player, but as he is getting older, his skating strides are becoming short.  Why would this be? And how can he improve his stride?

Answer: This is a good question.  I have been around the rinks for about 20 years now, and that is something I notice a lot of in young hockey players. A short skating stride can come from a number of things.

First thing, take notes:  What is the position of his upper body? Which way does he shoot?  What does he do for warm up?

For Example:

If his upper body is bent over = tight hip flexors

If he shoots left = Tight right Hip (must be balanced) (and vice versa for a right shooter)

Warm up is Crucial for effective stride length so make sure you are including an effective dynamic warm-up before you get on the ice.

 

If you are still having issues with stride length look to tackle to following through myofacial release,  proper stretching, and off-ice training:

  • Tight Hip Flexors– Comes from too much skating, riding the bicycle (amazes me how many pros I see still riding the bike after games!), not enough stretching, computers and TV etc. Look for warm-up exercises that extends the hip and lengthens the leg.

 

  • Tight Hamstrings: same as above.

 

  • Weak Glute Muscles: Glute Med, Glute Max, Piriformis  muscles which extend and abduct the hip.  These muscles are neglected off the ice.  If these muscles are not strong, power can not be generated to get a full stride. Weak glutes often cause the common hockey groin injury as a direct result of the groin being overworked.

 

  • Tight IT Band – Abducts the hip. Tightness in the IT band causes knee tracking problems causing Patella Femoral syndrome. Use myofacial release to help reduce tightness.

 

  • Tight/Weak Adductors: Commonly neglected.  Athletes tend to stretch this muscle a lot, however neglect to strengthen them.  This affects the recovery phase of the skating stride. Due to the imbalances of the Glutes the groin is an overworked muscle.

 

  • Upper Body Posture: Tight anterior muscles can affect the stride length as well. When a player strides, the opposite arm cocks back as well.  Being tight can cause the leg not to extend to its full potential.  Most hockey players are tight in the Anterior Upper Body (chest region).

 

  • Weak Core Muscles: Especially Back Extensors.  Weak low back causes a hunched position which decreases stride length.  SST has found that strengthening the Lower Back will increase stride length.

 

These weak areas can be improved by:

  1. Stretching the hip flexors and hamstrings, strengthening the glute muscles, strengthening the adductor muscles.
  2. A mixture of dynamic stretching, static stretching, foam roll self myofacial release.
  3. A proper warm up before training, practice and games is also very important.

 

EXERCISES PERFORMED AT SST

Split Squats, Lunges, Walking Lunges and other forms of Lunges, Glute Ham Raise, Reverse Hyper Extension, Deadlifts and all variations,  Resisted Hip Adduction, Y,T,W,L Shoulder Circuit, Back Extension and a variety of speed, agility, quickness and power exercises.

A player with a long fluent skating stride will be more effective and efficient during a game.  He/she will not use as much energy, will be stronger on his/her feet, and will be less likely to become injured.

To recap:  Stretch hip flexors, IT band and chest muscles.  Strengthen glutes, adductors, back extensors and upper back.  SST recommends doing this 3 x a week and watching the difference in your stride and your game.

 

For more great articles and videos please visit www.sstcanada.com