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Recipe Updates

October 28, 2011

Sorry for the lack of posting, but as many of you know, I recently moved, and have been inundated with trying to unpack and make my new home all my own.  So…here are a few recipes from recent Wednesday night meetings.

Pre- & Post-Workout Snacks

Pre-Workout

Smoked Salmon with Avocado on Veggie Rounds

2-3 oz. Smoked Alaskan Salmon (most likely will find Sockeye at the grocery store)

Make sure that the only ingredients are salmon, salt, and smoke

1/4 avocado

Sliced eggplant or cucumber

To assemble, smear some of the avocado onto the veggie round and place salmon on top.

These can be made in advance, or just put together as you need them.  Remember that a pre-workout snack should be mostly protein and/or fat, but in smaller portions than a full meal.  It is really intended to prepare the body for exercise with a hormonal stimulus freeing up fatty acids to fuel your workout.

Post-Workout

Quick Pickled Curry Carrots

Slice carrots into coins or sticks and place in a sealable container.  In a separate bowl, mix together salt, curry powder, fresh ground black pepper, powdered ginger, and mustard powder.  The exact amounts you use depend on your tastes, but make sure that you have plenty of salt.  This is what produces the “pickling” of the carrots.  Mix 3 parts vinegar (I like to use apple cider vinegar) and 1 part water together in the bowl with the spices.  Pour mixture over the carrots, enough to cover them.  Seal the container and refrigerate for at least an hour.  The longer the carrots stay in the refrigerator, the more pickled they will become.  Other firm vegetables – beets, cauliflower – can be used in place of carrots.

Sweet Potato Chips

Wash and peel sweet potatoes.  Slice as thinly as possible – a mandolin works really well here.  Grease a sheet pan with coconut oil and spread potato chips out on the tray.  In a small dish, heat coconut oil until it is melted.  Pour over the potato chips just enough to coat.  Sprinkle any seasonings (MSG-free) on the chips that you like.  Place tray in a pre-heated oven at 350 degrees and cook until desired doneness, about 30-40 minutes.  If you like, you can flip the chips halfway through and season again.  This will make them crispier as well.

Post-workout snacks should be a combination of carbohydrate and protein, with minimal fat.  These two options can be combined with more of the smoked salmon (no avocado this time) or with other protein on hand.  

 

And in case you were on the fence about choosing organics, here is a great article from the Organic Consumers Association.

Best take away: Organic foods are nutritionally dense compared to foods produced with toxic chemicals, chemical fertilizers, and GMO seeds.


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