2 cucumbers (thinly sliced)
1 Tbsp salt
1 Tbsp red pepper flakes (adjust for more or less spicy)
1 tsp toasted sesame seeds
1 tsp crushed garlic
1 tsp sesame oil
1 Tbsp sugar
Combine cucumbers in salt and in colander, place over a bowl. Allow to sit for 25 minutes.
Place salted cucumbers on a layer of paper towels and pat dry.
Combine red pepper flakes, sesame seeds, garlic, oil and sugar in bowl.
Add cucumbers and toss well.
Serve chilled.
Day 13 Recipe
7 cups assorted root veggies (carrots, sweet potatoes, beets, etc...)
2 cups butternut squash
1 onion (sliced)
1/4 cup extra virgin olive oil
4 sage leaves (chopped)
4 thyme springs
salt and pepper to taste
balsamic vinegar to taste (optional)
Preheat oven to 425 degrees. Cut all veggies and squash into equal size pieces. Except the beets; cut those thinner. Put veggies, squash and onion in bowl. Add olive oil, sage, thyme, salt and pepper. Toss well so all veggies are coated. Spread veggies on parchment paper linked baking sheet in a single layer. Bake for 30-40 minutes or until tender. Drizzle with balsamic vinegar to your liking.
7 cups assorted root veggies (carrots, sweet potatoes, beets, etc...)
2 cups butternut squash
1 onion (sliced)
1/4 cup extra virgin olive oil
4 sage leaves (chopped)
4 thyme springs
salt and pepper to taste
balsamic vinegar to taste (optional)
Preheat oven to 425 degrees. Cut all veggies and squash into equal size pieces. Except the beets; cut those thinner. Put veggies, squash and onion in bowl. Add olive oil, sage, thyme, salt and pepper. Toss well so all veggies are coated. Spread veggies on parchment paper linked baking sheet in a single layer. Bake for 30-40 minutes or until tender. Drizzle with balsamic vinegar to your liking.
Day 12 Recipe
Quinoa Noodles with Roasted Beets and Pine Nuts
1 box quinoa noodles
1 bunch beets with greens
3 Tbsp pine nuts
2 Tbsp extra virgin olive oil
1 medium onion (minced)
1 Tbsp balsamic vinegar
salt and pepper to taste
goat cheese (optional)
How To Roast Beets:
- Preheat oven to 425 degrees.
- Cut greens off beets and save for later. Wash and trim beets, leaving a bit of the end attached.
- Place beets in shallow pie pan with 1/4 inch of water.
- Cover pan with aluminum foil.
- Bake 40-60 minutes, until a knife pieces the beets easily. Roasting time depends on the size of the beets.
- Remove beets from oven and let cool.
- Skin will peel off beets easily, either using a paring knife to gently scraper the skin off, or using your fingers.
Directions To Make Quinoa Noodles with Roasted Beets, Beet greens and Pine nuts:
- Cut roasted beets into wedges. Wash beet greens well, and cut into 1 inch pieces.
- Cook pasta until al dente, according to directions. Drain pasta, saving 1/2 cup noodles cooking liquid.
- Heat olive oil in a skillet. Add onion and sauté on low to medium-low until soft and golden brown, about 18-20 min.
- Add garlic and stir 2 more minutes.
- Stir in beet greens along with balsamic vinegar. Cook for 2-3 minutes until tender.
- Toss cooked pasta with onion/beet greens and roasted beets. Add noodles cooking liquid to moisten if desired.
- Season to taste with salt and freshly ground pepper.
- Sprinkle with pine nuts.
- Serve with goat cheese, if desired.
Day 9 Recipe
Blackened Salmon Steaks W/ Roasted Butternut Squash
2 - Salmon Steaks
2- 3 tsp Blackened Seasoning
2- 3 Tbsp Olive Oil
Drizzle oil in sauté pan over medium/high heat. Season salmon steaks with blackened seasoning and place steaks in sauté pan and cook over medium heat for about 6-8 minutes on each side or until beginning to brown.
Butternut squash
1 medium sized butternut squash cut into 1/2 - 1 inch cubes
1- 2 Tbsp butter
1/2 tsp cinnamon
1/2 tsp nutmeg
Mix above ingredients in zip lock bag and mix well. Heat oven to 425 degrees and then place butternut squash onto cookie sheet and bake in oven for about 25 minutes.
Enjoy!
Day 10 Recipe
Gluten Free Pasta W/ Blackened Salmon and Broccoli
1 bag of gluten free pasta of your choice
leftover salmon from night before and if you don't have enough then just add 1 can of canned alaskan salmon
2 cups broccoli
1 sweet onion (chopped)
1 1/2 tsp garlic (minced)
salt and pepper to taste
olive oil
blackened seasoning
Heat olive oil in sauté pan over med heat. Add in chopped onions and broccoli. Sprinkle a little blackened seasoning over onions and broccoli. Cook until onions are browned. Add in leftover salmon and or canned salmon. Cook for about 5 minutes. Serve and enjoy!
Day 11 Recipe
Mango Salmon
Salmon fillet
about 2 cups mango salsa
foil
Rinse salmon under water then pat dry with paper towel. Place salmon on foil. Make sure you have enough foil to completely wrap and cover the salmon filet. Pour mango salsa over salmon. Wrap filet and place onto cookie sheet then bake at 375 for about 15-20 minutes or until cooked to your liking:) Enjoy!
Day 7 Recipe
Salmon Patties With a Green Salad
1 can alaskan salmon
1 egg
1/2 small onion (chopped)
1 tsp garlic (crushed)
2 Tbsp olive oil or coconut oil
1 piece of whole wheat toast (crumbled) or you could use about 1/2 cup almond meal
Mix salmon, egg, onions, garlic and crumbled toast together. Make patties about 3x3. Heat olive oil in skillet then place patties and cook on both sides until golden brown. Place on bed of lettuce and enjoy! If you feel like you want more flavor add a vinaigrette dressing.
Day 8 Recipe
Quinoa Pasta with Sauteed Swiss Chard
1 bunch swiss chard
2 Tbsp olive oil
1-2 shallots (thinly sliced)
2 tsp garlic (minced)
1 Tbsp capers (rinse and drain)
1/2 pound quinoa noodles cooked al dente
1-2 Tbsp extra virgin olive oil
freshly grated parmesan cheese
salt and fresh ground pepper (to taste)
Trim tough ends of swiss chard. Slice stems and leaves into thin strips.
Heat olive oil in sauté pan and add sliced swiss chard stems and shallots.
Saute until shallots are softened (2-3 min)
Add garlic and capers, sauté for another min. Season to taste with salt and pepper.
Toss cooked pasta with sautéed swiss chard and a little extra virgin olive oil to loosen up noodles.
Sprinkle with freshly grated parmesan cheese and enjoy!
Day 6 Recipe
Black Bean and Corn Salsa
Submitted by BlenderBottle
This fresh and mild salsa is great served with blue tortilla chips. Also makes a great stand alone salad.
Prep Time
10 minutes
Servings
8
Ingredients
1/3 c fresh lime juice
1/2 c olive oil
1 clove garlic, minced
1/8 t ground cayenne pepper
1 t salt
2 (15 oz) cans black beans, rinsed and drained
1 1/2 c frozen corn kernels
1 avocado, peeled, pitted and diced
1 red bell pepper, chopped
2 tomatoes, chopped
6 green onions, thinly sliced
1/2 c chopped fresh cilantro
Instructions
Directions:
1) In a BlenderBottle, combine first five ingredients and shake until mixed.
2) In a salad bowl, combine remaining ingredients.
3) Pour BlenderBottle contents into bowl and toss until everything is well coated.
Serve with corn chips or as a salad.
Nutritional Information
(per serving: 564 cal., 19.1 g total fat (2.8g sat. fat), 0 mg chol., 303 mg sodium, 278.4 g carbo., 5.2 g sugars, 24.9 g protein)
Quinoa Zucchini Cookies
Day 5 Recipe
11/2 cups gluten free flour mix
1 1/2 cups quinoa flakes
1 1/4 tsp ground cinnamon
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp coarse sea salt
1 cup apple sauce (unsweetened)
1/2 cup granulated sugar
1/2 cup light brown sugar
1 large egg
1 tsp pure vanilla extract
1 whole zucchini (shredded)
1 cup old fashioned oats
1/2 bag of dark chocolate chips (make sure the ingredients are pure! No hydrogenated oils!)
optional 1/2 cup chopped nuts of your choice
- Preheat oven to 350 degrees. Mix all dry ingredients then add in wet ingredients and mix well. Scoop out with ice cream scooper onto parchment lined baking sheet. Bake for 17-18 minutes. Enjoy!
Day 4 Recipe
Quinoa Zucchini Patties
Grate 2 cups zucchini and place in bowl.
Add 1/4 cup gluten free baking flour.
Add 1/3 cup quinoa flakes.
Add 1 small onion chopped.
Add about 1 - 1 1/2 tsp minced garlic.
Add 1/4 cup grated parmesan cheese.
Add 2 eggs.
Add salt and pepper to taste.
Add the juice of 1 small lemon and mix all ingredients together.
Place parchment paper onto baking sheet. Scoop mixture with ice cream scoop and place onto parchment paper then flatten them out a little so they look more like a pattie. Bake at 400 degrees for about 20 minutes or until golden brown on top.
Enjoy!
Day 1 - Bean and Cheese Burrito with Brown Rice
1 can black beans
1/2 cup mexican blend cheese
1 cup cooked brown rice
tortillas (corn, wheat, brown rice) my favorite is brown rice tortillas from Good Earth
Mix black beans with rice and set aside. Place your tortilla in a frying pan and warm up over med heat for about 30 seconds and remove. Place about 1/4 cup rice mixture on your tortilla and sprinkle a little cheese over rice mixture. You can add salsa or cholula sauce over your rice, beans and cheese to add more flavor.
Day 2 - BBQ Chicken Patties with veggies
1 can white chicken breast
1 egg
1/4 - 1/2 cup bread crumbs or almond meal
1/2 onion chopped
seasoning of your choice about 1/2 tsp
Mix above ingredients in bowl then form into patties and fry on frying pan. I use coconut or olive oil when frying mine. Steam your choice of veggies and drizzle either lemon juice or sprinkle lemon pepper over veggies and enjoy!
Day 3 - Quinoa Noodles with Cream of Chicken Soup
1/2 - 1 can cream of chicken soup (try to find organic if possible for this one)
1 bunch of broccoli
1 box of quinoa noodles
Cook quinoa noodles, strain and set aside. Warm up soup in pot. Steam broccoli and when done mix broccoli into noodles and add your soup.
Protein Shake
1 scoop protein powder
1/2 banana
1 TBSP of either freshly ground flax seed or chia seed
1-2 cups of either spinach or kale
about 1/2 cup ice
about 1/2 water or almond milk
Protein, Walnut Oatmeal
1/2 - 1 cup cooked steel cut oats
1 scoop vanilla protein powder
handful of walnuts
little handful of dried cranberries
about 1/4 cup almond milk
Whole Pumpkin Waffles
Ingredients:
¼ cup sucanat or honey
3 tbsp. cornstarch or arrowroot powder
1 ¼ cup spelt flour or whole wheat flour
1 ¾ tsp. baking powder
½ tsp. sea salt
2 tsp. cinnamon
2 tsp. powdered ginger
¼ tsp. ground cloves
½ tsp. freshly grated nutmeg
2 large organic, free range eggs
1 cup coconut milk, almond milk or rice milk
1 cup canned solid-pack pumpkin
4 tbsp. extra virgin organic coconut oil, melted
Directions:
1.) Lightly oil the waffle iron with coconut oil and set it to the desired temperature.
2.) Combine dry ingredients and whisk to blend.
3.) Separate eggs; yolks go in a medium-sized bowl and whites should be set aside in a smaller bowl.
4.) Add pumpkin, honey (if using), and milk to the egg yolks. Whisk to blend and set aside.
5.) Whip egg whites with a hand mixer on high until stiff peaks form - about 1 1/2 to 2 minutes, set aside.
6.) Pour melted coconut oil into the yolk/milk/pumpkin mixture. As you pour, whisk to combine.
7.) Add the pumpkin mixture to the dry ingredients and mix them together until combined. A little lumpiness is fine. That will smooth out when the egg whites are added.
8.) Slide the whipped egg whites out of the bowl and onto the mixture you just prepared. Gently fold them in until no white bits are obvious.
9.) Once the waffle iron is heated, you're ready to pour the batter. Cook until golden brown. Waffles are usually done when the steam stops pouring out of the waffle maker.
10.) Top with raw chocolate sauce and vegan whipped cream.
Raw Chocolate Syrup
Ingredients:
¼ cup coconut oil (melted)
½ cup maple syrup (or more to taste)
½ cup raw cocoa powder
2 tsp. vanilla extract
A pinch of salt
Directions:
Stir well until smooth. Keep warm to pour like syrup or refrigerate to spread like peanut frosting.
Vegan Coconut Whipped Cream
Ingredients:
1 can coconut milk
¼ cup ultra gel (also called waxy maize or modified food starch, a corn starch thickener found in with the jam supplies or at the health food store)
1 tbs. vanilla, or almond extract
¼ cup agave OR 1/8 tsp. stevia (to taste)
Directions:
Add all the ingredients together in a bowl and whip with a hand mixer until smooth. The ultra gel should set up the coconut milk within 5-10 minutes so it is the consistency of whipped cream. It may be necessary to use additional ultra gel to make the whipped cream thick enough.
Protein Oat Bars
2 cup regular rolled oats
1 1/2 cups raisins
1/2 cup dried fruit mix (chop if the dried fruit is bigger pieces)
1 cup shredded unsweetened dry coconut
1 cup almonds (chopped)
1 cup walnuts (chopped)
2 Tbsp butter
4 scoops vanilla protein powder
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp ginger
1/2 tsp cloves
1 tsp vanilla extract
1 cup honey
1 cup pumpkin puree
1 1/4 cup chunky peanut butter or almond butter
1/4 - 1/2 package of semisweet chocolate chips
Spread oats in cookie sheet. Bake at 300 degrees in oven until oats are toasted (about 25 minutes) *stir frequently to prevent scorching
Mix together, raisins, coconut, almonds, walnuts, spices and protein powder.
Mix hot oats and dried fruit mixture.
Butter hot pan and set aside ( you can use a Silpat if you don't want to use butter)
In frying pan, combine the honey and sugar. Bring to rolling boil over med/high heat and quickly stir in the peanut butter and vanilla extract. At once, purr over the oatmeal mixture and mix well. Quickly spread in the buttered pan and press into an even layer.
Let chill until firm, at least 4 hours or until the next day.
Cut into bars about 1 1/4 by 2 1/2 inches.
Melt chocolate chips. ( I used a mini melting pot) Drizzle over bars to liking. Let cool.
You can individually wrap bars in foil.
Store in refrigerator for up to 4 weeks: freeze to store longer.
*These make a great pre-race, mid-race or recovery snack.
ENJOY!
Pumpkin Protein Bars
3 cups oats
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp nutmeg
1/2 cup pumpkin puree
1/2 cup applesauce
1/4 cup honey
4 egg whites
4 scoops protein powder (i used vanilla but you could try any flavor)
1/2 cup chopped almonds
Preheat oven to 350 degrees.
Mix oats, protein powder and spices in bowl.
whisk together, pumpkin, applesauce, honey and egg whites until smooth. Mix with oat mixture and stir in almonds.
Evenly press mixture into 8x8 glass pan.
Bake for 25-35 min, or until golden brown.
Let cool and serve.
This recipe is a sweeter version of enchiladas. I've altered the original recipe to make it healthier. I hope you enjoy this! Let me know how you liked it!
HONEY LIME CHICKEN BLACK BEAN QUINOA ENCHILADAS
1/3 cup honey
1/4 cup fresh lime juice
1 Tbsp chili powder
2 large cloves of minced garlic
1 Lb boneless skinless chicken breasts
1 can of black beans
2 cups of cooked quinoa
12 corn tortillas
1 1/2 cups mexican blend cheese
1 14oz can of green enchilada sauce
1/4 cup heavy cream
1 Tbsp chopped fresh cilantro for garnish
Preheat oven to 375, place cooked and shredded chicken enlarge bowl. Mix in black beans and quinoa. Set aside. In small bowl mix honey, lime juice, chili powder and garlic, (whisk together throughly). Pour this mixture over chicken and cover. jAllow to marinate while you prepare the tortillas 30 to 1 hour in refrigerator.
Heat tortillas in large skillet, about 20 seconds each side until flexible and golden brown spots appear. Remove tortillas and place between paper towels.
Spray sides of 9x13 pan
Combine enchilada sauce and cream, put about 1/2 into pan.
Put large spoonful of chicken mixture into 1 tortilla, roll and put seam side down into pan. Make 2 columns of 6 enchiladas each.
Pour extra enchilada sauce over top and sprinkle extra cheese.
Bake for 30 - 35 minutes until cheese is melted and tops start to bubble and brown. Serve with low fat sour cream (optional).
This Quinoa salad recipe is from Jeanette's Healthy Living and is delicious! Try it out and let me know what you think.
Ingredients:
1 cup quinoa, well rinsed
2 cups water
1 tablespoon extra virgin olive oil
2 tablespoons raspberry balsamic vinegar
1 large or 2 small mangos, diced
1 avocado, diced
1 ½ cups cooked black beans or 15-ounce can black beans, rinsed well and drained
1 red bell pepper, diced
¼ cup cilantro, finely chopped
¼ cup mint, finely chopped
¼ cup scallions, minced
½ -1 whole jalapeno pepper, seeded and finely minced
juice of 1 lime
salt and pepper, to taste
Directions:
To cook quinoa, place well rinsed quinoa in a small saucepan with 2 cups of water. Bring to a boil, then reduce to low and cook, covered, for 15 minutes or until water is completely absorbed and quinoa is fluffy. Transfer to a large bowl.
Whisk together olive oil and raspberry balsamic vinegar. Add to quinoa and leave uncovered until cool. (Can be refrigerated until ready to finish making salad.)
When quinoa is cool, add mangos, avocado, black beans, red bell pepper, cilantro, mint, scallions, jalapeno pepper, and lime juice. Season to taste with salt and pepper.
Serves 4-6.
