NUTRITION

Recipes

Recovery Yogurt

Ingredients

  • ½ cup 0% plain Greek yogurt
  • 1 scoop vanilla whey protein powder
  • 1 tsp organic unpasteurized honey
  • ½ cup each strawberries & blueberries
  • 1 tsp cinnamon

Preparation

  • Place yogurt in a bowl
  • Add 1 scoop of protein powder & cinnamon to yogurt and mix until well combined
  • Drizzle 1 tsp of honey over yogurt mixture and top with your berries

Nutritional Information

  • Calories: 284
  • Protein: 40 grams
  • Carbohydrates 31.1 grams
  • Fat: 1.1 grams

*Note: healthy fats do not belong in your recovery meal, but you could add a healthy fat to this recovery yogurt and eat it as a snack.

[^ top] | Print

Not just for salads...salad dressing

Ingredients

  • 1 ¼ c extra virgin olive oil
  • ¼ c walnut oil
  • ½ c apple cider vinegar (with mother)
  • 3 cloves of garlic (crushed or finely chopped)
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 1 tsp mixed Italian herbs
  • 2 tsp Dijon mustard
  • ½ tsp stevia

Preparation

  • Pour oils and vinegar into a large mason jar.
  • Measure out and add the remaining 6 ingredients to the mason jar, secure lid and shake vigorously.

Use

Pour up to 1 tbsp of dressing over a plate of steamed veggies or on top of grilled chicken and brown rice.

Nutritional Information

  • Serving Size: 2 tsp
  • Calories: 60.5
  • Protein: 0 grams
  • Fat: 6.8 grams
  • Carbohydrates: 0.075 grams
[^ top] | Print

Brown Rice Protein Pudding

Ingredients

  • 1 scoop vanilla whey protein powder
  • 2 tsp cinnamon
  • 3 even tbsp unsweetened almond milk
  • ½ tsp pure vanilla extract
  • ½ c cooked brown rice
  • ½ cup blueberries

Preparation

  • Add 1 scoop of whey protein powder & cinnamon to a bowl
  • Add the unsweetened almond milk and use a fork to whisk it together until it is smooth
  • Mix in vanilla & rice next and then top with blueberries

Nutritional Information

  • Calories: 307
  • Protein: 30 grams
  • Carbohydrates: 33 grams
  • Fat: 7 grams

*Note, for a thicker “pudding consistency” add 1-2 tsp less liquid.

[^ top] | Print

Black Quinoa Chicken Salad

Ingredients

  • ½ c cooked quinoa-cooled
  • ¼ of a red sweet pepper - chopped
  • ¼ of an avocado - chopped
  • 1 small green onion - chopped
  • 1 piece celery chopped
  • 2 basil leaves – chopped (less if preferred)
  • 2 mint leaves – chopped (less if preferred)
  • 3 oz cooked grilled chicken

Dressing

Not just for salad...salad dressing

Preparation

  • Take your dressing out of the fridge while you make the salad to let it solidify. (All the ingredients together in the fridge will be semi solid and not pourable unless you take it out for a few minutes)
  • Scoop out a ½ c of cooked quinoa into a bowl
  • Chop pepper, avocado, green onion, celery, basil & mint leaves and add it to the bowl of rice
  • Chop 3 oz cooked grilled chicken and add it to the bowl
  • Mix all ingredients in the bowl until combined well
  • Mix in 2 tsp of dressing and enjoy

Nutritional Information

  • Calories: 411 | 471.5 (with dressing)
  • Protein: 40.1 grams
  • Carbohydrates: 42 grams | 42.1 grams (with dressing)
  • Fat: 10.4 grams | 17.2 grams (with dressing)
[^ top] | Print

Apple Butterscotch Crunch Pancakes

Ingredients

  • 1/2 small apple cut in tiny pieces
  • 2 scoops vanilla whey protein powder
  • 1/4 cup egg whites
  • 1/3 cup cottage cheese
  • 1/2 tsp cinnamon
  • 1 tbsp chopped pecans
  • 1 tsp baking powder
  • 1 tbsp butterscotch sugar-free Jello
  • 1/8 cup Diet Coke / Diet Pepsi
  • 1 tbsp psyllium husks (optional)

Preparation

  • Add all wet ingredients in a medium-size bowl and mix well.
  • Add all dry ingredients with wet ingredients and mix well (it should be a bit thicker than pancake batter – if the batter is too thick, add more diet pop, as some protein powders mix differently).
  • Pour batter in a 6-inch non-stick fry pan.
  • Cook on low for 3–5 minutes until bubbles surface – then flip.

Nutritional Information

Makes 2–4 servings.

  • Calories: 452
  • Protein: 69 grams
  • Carbohydrates: 19 grams
  • Fat: 10 grams
[^ top] | Print

Lemon/Poppy Seed Protein Pancake with an Orange Twist

Ingredients

  • 3 scoops vanilla whey protein powder
  • 1/3 cup egg whites
  • 2 heaping tbsp cottage cheese
  • 1/2 tsp baking powder
  • 1 tbsp of psyllium husks
  • 1/2 tsp baking lemon flavouring
  • 1 tsp poppy seeds
  • 1/2 cup diet orange pop!

Preparation

Mix pop, egg whites, cottage cheese in a bowl. Stir in the rest and cook on low in a 6-inch frying pan … no cooking spray needed. Once you see bubbles, flip. It cooks fast, so watch closely!

Nutritional Information

  • Calories: 450
  • Protein: 97 grams
  • Carbohydrates: 13 grams
[^ top] | Print

Low-Carb Protein Pancakes

Ingredients

  • 3 scoops any flavour protein
  • 1/3 cup liquid egg whites
  • 2 heaping tbsp of cottage cheese
  • 1 tsp baking powder
  • 1 tbsp psyllium fiber
Optional ingredients
  • 1 tbsp of crunchy peanut butter mixed with chocolate protein is awesome.
  • 3 scoops vanilla protein mixed with a tablespoon of cranberries with 1/2 teaspoon of baking lemon flavouring goes great together too.

As long as you have the basics, the flavour combinations are endless! They taste great with sugar-free syrup too!

Preparation

Mix in a bowl, adding all ingredients. Pour in a non-stick frying pan and cook on low. No need for cooking spray. Once you see bubbles (like a pancake), flip.

Nutritional Information

  • Calories: 435
  • Protein: 96 grams
  • Carbohydrates: 12 grams
Notes
  • 1 tbsp peanut butter adds 85 calories, 4 grams protein, and 2 grams carbs
  • 1 tbsp cranberries adds 50 calories and 2 grams carbs
[^ top] | Print

Maple Nut Protein Pancakes

Ingredients

  • 3 scoops vanilla whey protein
  • 1/4 cup liquid egg whites
  • 1/3 cup cottage cheese
  • 1 tbsp chopped walnuts
  • 1 tbsp psyllium fibre
  • 1/4 cup Diet Coke / Diet Pepsi
  • 1/2 tsp maple extract

Preparation

Mix “wet” ingredients in a medium-size bowl. Next, stir in the dry ingredients – protein powder, walnuts, and fibre.

Set burner on low. Pour into a 6-inch frying pan (no cooking spray needed). When you see bubbles, flip.

Nutritional Information

  • Calories: 483
  • Protein: 89 grams
  • Carbohydrates: 10.6 grams
  • Fat: 11 grams
[^ top] | Print

Chicken Apple Salad

Ingredients

  • 10 oz. grilled chicken breast
  • 2 small granny smith apples
  • 1/2 red onion
  • 1 red bell pepper
  • 1–2 jalapenos
  • 1 lime, juice and zest
  • 2 tbsp extra virgin olive oil
  • 1 handful fresh cilantro
  • Salt and fresh ground pepper

Preparation

  1. Cut chicken into strips, apple slices, red onion slices, pepper slices. Put all this into a large bowl.
  2. Zest lime and add to bowl.
  3. In small food processor add jalapeno, juice of the lime and process. Add olive oil and process. Pour this over the salad and mix. If you don't have a food processor, mince jalapeno with a knife and add to lime juice. Wisk in olive oil, then add to bowl with chicken.
  4. Add lightly chopped cilantro and salt and pepper. Mix well.
  5. Let this sit for about an hour for the flavours to mix.

Serve on top of a green salad for lunch. Great after it sits in the fridge for a day also. Make a large batch and eat for a few days.

Nutritional Information

  • Calories: 354
  • Protein: 30 grams
  • Carbohydrates: 28 grams
  • Fat: 15 grams
[^ top] | Print

Grilled Pork Tenderloin

Ingredients

  • Pork Tenderloins
  • Olive oil (not extra virgin)
  • Salt
  • Fresh Ground Pepper

Preparation

  1. Preheat grill med/high or preheat oven to 400 degrees.
  2. Rub tenderloins with olive oil, salt and pepper liberally all over the outside on all sides.
  3. Grill or Roast for about 18–20 minutes. It takes about 12–15 minutes per pound and most tenderloins weigh a little over a pound, so they don't take long to cook.
  4. Let the tenderloins rest without touching them for at least 10–15 minutes after cooking. This will insure that they stay juicy and continue to cook for a few minutes after pulling them off the grill or out of the oven.

Nutritional Information

  • Calories: 48
  • Protein: 8 grams
  • Carbohydrates: 0 grams
  • Fat: 2 grams
[^ top] | Print

Napa Cabbage Sesame Slaw

Ingredients

  • 1 head Napa (Chinese) cabbage
  • 1 yellow pepper
  • 1 red pepper
  • 1 red onion
  • 1 bunch cilantro
  • Juice and zest of 1 lime or lemon
  • 3 tbsp extra virgin olive oil
  • 1 tbsp toasted sesame oil
  • Salt and fresh ground pepper to taste

Preparation

  1. Cut cabbage in half length wise. Cut out core. Slice into small strips cross ways and place in large bowl.
  2. Cut out stem and seeds from peppers and cut into strips.
  3. Cut onion into strips.
  4. Make dressing in separate bowl or small food processor by squeezing lime or lemon, salt and pepper and zest, and slowly adding oils to the juice.
  5. Chop cilantro lightly and add to vegetables.
  6. Leave the veggies separate from the dressing in a zip lock container in the fridge (they will stay nice for up to a week). Right before eating (or 1/2 hour before eating) toss the veggies with a little bit of the dressing to keep them crispy and fresh. Taste and adjust seasoning with salt and pepper.

Nutritional Information

Makes 8 portions.

  • Calories: 107
  • Protein: 2 grams
  • Carbohydrates: 11 grams
  • Fat: 7 grams
  • Dietary fiber: 3.5 grams
[^ top] | Print

Seared Salmon

Ingredients

  • Wild Salmon filets
  • Salt
  • Fresh ground pepper
  • Olive oil (not extra virgin)

Preparation

  1. Preheat a cast iron pan or other heavy bottom pan on med/high on top of the stove.
  2. Salt and pepper liberally both sides of fish.
  3. Add a bit of olive oil to the pan and then place the fish non skin side down first and don't touch it for 3 minutes.
  4. Flip to the other side and don't touch it for 3 minutes.
  5. If the filet is very thick you may have to turn down the heat and leave it on for another few minutes.
  6. Remove the filets to a pan or rack and let them rest for a few minutes before eating.

Nutritional Information

  • Calories: 39
  • Protein: 7 grams
  • Carbohydrates: 0 grams
  • Fat: 1 grams
[^ top] | Print

Italian Turkey Meatloaf

Ingredients

  1. 2.5 lbs extra lean ground turkey
  2. 1 small onion
  3. 1 small red or green pepper
  4. 2 ribs celery
  5. 1/2 cup zucchini (optional)
  6. 1/2 cup broccoli stems (optional)
  7. 1 tbsp garlic chopped

Dried spices:

  1. 1 tbsp dried thyme
  2. 1 tbsp dried basil
  3. 1 tbsp dried parsley
  4. 1 tsp fresh ground pepper
  5. 1 tsp kosher salt
  6. 4 egg whites
  7. 2 cups rolled oats

Preparation

  1. Cook all veggies until just done and soft, adding the garlic during the last minute or so of cooking (about 12–15 minutes total). Set aside to cool.
  2. Pre heat oven to 425 degrees.
  3. Put all ingredients together in a large bowl and mix well with your hands.
  4. Rub 2 loaf pans liberally with olive oil or use silicone pans (works best). Fill loaf pans with meatloaf mixture.
  5. Place pans on baking sheet to catch any drips and bake for approximately 35-45 minutes or until it reaches 135 degrees with a meat thermometer.
  6. Remove from oven and let rest for at least 20–30 minutes.
  7. Turn out onto a cutting board and slice into thick slices.

Serve with roasted apples or pears for a delicious meal.

Nutritional Information

  • Calories: 312
  • Protein: 30 grams
  • Carbohydrates: 17 grams
  • Fat: 13 grams
[^ top] | Print

Lean Roast Beef

Number of servings: 12 (Yep, 12!)

Ingredients

  • 1 roast (approx 4 lb. or 1.7 kg) eye of round beef with all fat removed
  • 2 oz. (56 g) prepared mustard (you can also use Dijon or grainy mustard)
  • 2 cups (475 mL) low-sodium ready-to-serve beef broth
  • 1 tsp (2 g) pepper
  • 1 tbsp (3 g) dried rosemary
  • 1 tbsp (2 g) dried thyme
  • (Optional gravy: 2 tbsp cornstarch)

Preparation

Throw it all in the pot and start cooking.

Slow cooker: 5 hours on low with the lid on. If the liquid level gets low near the end of the cooking time, add additional broth or water.

Stovetop pot: Bring the liquid up to a boil, then reduce the temperature until the liquid is at a simmer. (A simmer is when it’s barely boiling.) Then cook it for about 3 hours with lid on. If the liquid level gets low near the end of the cooking time, add additional broth or water.

For both cooking types, the meat should be done when it’s tender. Retain the liquid left over after cooking and use it straight on your beef as an au jus, or use the next set of directions to make gravy.

Gravy option directions

Yes, gravy adds calories, but not as much you think. In this case, it’s only six calories per serving. It’s when the gravy is oily that the calories really jump.

Once cooked, take the roast’s juices from pot and strain them into a medium saucepan. Spoon off any oil floating on the surface. You’ll hopefully have about 2 cups of liquid. If you have more, increase the cornstarch by 1 tbsp per cup. If you have less, either reduce the cornstarch an equal amount or add more broth or water. Bring liquid to a simmer. In a small bowl, mix cornstarch into ¼ cup of water until it dissolves. Slowly add the cornstarch mixture into the simmering liquid, while constantly stirring with a whisk or wooden spoon. Keep stirring and allow the liquid to return to a simmer. Let it simmer for about 1 minute or until your gravy thickens.

Nutritional Information

  • Calories: 76
  • Protein: 12 grams
  • Carbohydrates: 1 grams
  • Fat: 2 grams
[^ top] | Print

← Older Post | Newer Post →

SIGN UP NOW!




/