Thursday, August 12, 2010

Healthy Eating While Training

Many of us don't have time to cook while we have work and training and sometimes nutrition goes to take-out and quick frozen dinners.

Here are some quick healthy meals that are some standby - not to mention making the best of left-overs.

Meal 1 - Mexican Chicken Spaghetti Squash
Obviously, you can make the chicken, like I have done before but to show you how to do the "quick" version, I am using a Rotisserie chicken that I bought on my way home from swimming at the gym (see making the use of time).

1 Rotisserie chicken - (I bought Caribbean lime from Wegmans)
1 medium spaghetti squash
2 plum tomatoes
1 can black beans rinsed (no sodium preferred)
1 jalepeno - depending on how hot take out the seeds and dice it.
1 onion
4 cloves of garlic
chili pepper
sea salt
Chalupo hot sauce (or any hot sauce)
1 avocado
goat cheese

Heat oven to 400 degrees.
First cut the spaghetti squash in half and scoop out the seeds. Then sprinkle with chili pepper and sea salt. Put both halves seasoned side down on a casserole dish. Fill with about 1 inch of water.

Cook for about 30 min to softened.
Chop onions, peppers, garlic and tomatoes.

Heat up a saute pan with olive oil on medium heat. Saute onions, peppers, and garlic till softened. I add some salt.

Add rinsed beans, tomatoes, and chunks of the rotisserie chicken (breast meat - no skin).

Fork the spaghetti squash out and put in saute pan with some of the seasoned water, to add some moisture.

Let simmer for about 5-10 minutes to let all the flavors combine. Serve in a bowl with some hot sauce, 2 slices of avocado and some goat cheese.

This is great for left overs. I had this for 3 more meals.

Meal 2 - Cauliflower Rice - The Cauliflower that Keeps on Giving

The next recipe is cauliflower rice. My nutritionist suggested it instead of all the carb especially for later in the evening. I love it and make it differently each time. Here is my Italian Version of it.

4-5 garlic cloves
1 onion
1 head of cauliflower (I use about 3/4 of it and save the rest for salads)
1 red bell pepper
1 cup of portabello mushrooms already sliced
Olive oil for saute
Salt and Pepper
Balsamic Vinegar

I start out with sauteing olive oil (medium heat)

with onions and garlic, I add in the peppers and mushrooms until softened. I add a little sea salt.
Use a food processor and chop the cauliflower to a "rice" consistency - use the pulse button.
Add the cauliflower to the mix, saute for another 5-10 min or so and add some balsamic vinegar for flavor.
I served it with a sundried tomato crusted tilapia that I baked in the oven.
I then used the left overs for...
...adding in a salad with chicken and a balsamic vinaigrette.

...add to my mother-in-laws vegetable soup with some chicken for some extra veggies and protein.

Post-recovery Drink - Kale Pineapple Protein Smoothie (I got the idea from the smoothie guru herself - Joanna - the most awesome swim coach/nutrition advice)

Blend the following ingredients
1 cup of Kale leaves - no veins just leaves
1/2 cup of pineapple chunks fresh if possible
1/2 cup of greek yogurt (0%)
1 cup mix of water/skim milk
1/2 cup of crushed ice
1 scoop of vanilla protein powder (I use BSN Dessert Whey in Whipped Vanilla)

I also vary the smoothie with blueberries/banana instead of pineapple

Refreshing Watermelon Water

For this recipe it's sooo easy. I used a quart size container of cubed watermelon (you got to love my measuring skills). I added about 1 quart of water and put it all in the food processor - in a sense it is just a 1:1 ratio.
Blend and puree and then use a fine strainer to strain the water.
Add the juice of 2 limes, and a squirt or two of agave and a handful of some mint and you got some (move over Vitamin water) yummy watermelon water.

Germy Oat Bran Blueberry Banana Carrot Muffins
My last recipe of the day...these are a favorite, I actually got the recipe from the back of the Bob's Mill Oat Bran and then improvised with blueberry and wheat germ.

3/4 cup of wheat flour
1/2 cup of oat bran
1/4 cup of wheat germ
1/2 cup of brown sugar
1 tspn baking powder
1 tspn cinnamon
1/2 tspn baking soda
1/2 cup of greek yogurt (Fage 0%)
1 egg or 2 egg whites (I used the whole egg)
2 tpsn cooking oil
1/2 tspn vanilla (I used bourbon vanilla from Trader Joe's - nice flavor)
1 banana
Handful of blueberries
1/2 cup of shredded carrots

Mix dry ingredients in one bowl. Mix wet ingredients in the next. It says fold in carrots, but I just mixed them in. (Excuse the pic, I had all these great shots, but I am at the beach finishing this and don't have my computer...)

Heat oven to 400 degrees. I keep in for 18 min. These freeze well. I also put a little Byrd Mill peanut flour (mix 2 to 1 ratio with water) and is very good. If you are feeling a little crazy throw some Olivio on (that's my favorite margarine).

Buon Appetito!

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