Recovery
Nutrition to help you recover on a rest or an easy day.
CINCH Green Juice
For this recipe, use a juicer or a high speed blender. If you can’t handle the pulp, strain with a piece of pre-soaked cheese cloth.
Ingredients:
1⁄2 medium cucumber
1 medium apple chopped
4 large stalks of kale
2 cups packed baby spinach
1 inch piece fresh ginger (chopped)
Instructions:
Blend
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Filling Hemp Heart Smoothie
Ingredients:
1 Serving of plant based vanilla protein powder
1 tbsp almond butter
1 frozen banana
1 handful spinach or kale
2 tbsp chia seeds or flax meal
1.5 cups of non dairy milk or water Sweeten with stevia if necessary
Instructions:
Blend
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Immunity Smoothie
Ingredients:
1 cup roughly chopped spinach and kale, packed tightly 11⁄2 cups frozen mix of mango, pineapple and kiwi chunks 1⁄2 teaspoon freshly grated ginger
1⁄2 lemon, juiced
1.5 cups of almond milk
2 tbsp chia seeds or flax meal
optional* prebiotic or prebiotic powder
Instructions:
1. Place ingredients in high speed blender until smoothie
Notes: Frozen fruit gives smoothies a creamier texture and you don’t have to worry about it going bad.
High Fiber Lox Bagel Breakfast
Ingredients:
2 tablespoons chive cream cheese (Kitehill brand is an excellent dairy-free option)
1/3 cup thinly sliced English cucumber
3 ounces thin-sliced smoked salmon
3 thin rings red onion
1/2 teaspoon drained capers
1 fiber Bagel or 4 high fiber crackers
Instructions:
Spread cut sides with cream cheese over bagel slices or crackers. Over cheese on layer cucumber, smoked salmon, red onion, and capers. Enjoy!
Tip- Trader Joe’s makes a great multi-grain high fiber bagel. If weightloss is the target I recommend GG’s Scandinavian Fiber Cracker available on amazon.
CINCH Protein Pancakes
Ingredients:
1/2 cup egg whites
1 heaping scoop of Protein Powder
2 tbs non dairy milk
1 tsp cinnamon
1 tbs ground flaxseed
Instructions:
After above ingredients are mixed together add small banana (mashed)- mash first, then add!!
Optional* add blueberries or vegan chocolate chips
Small drizzle of maple syrup or honey
(make a couple to freeze and hit up in the toaster as needed)
Simple 'Lean and Green' Bowl with Egg
Ingredients:
2 heads broccoli,cut into florets
2 bunches of swiss chard 1 cup shelled edamame 1 avocado
3⁄4 cup salsa verde
1⁄4 cup chopped cilantro 2 tablespoons olive oil Salt and pepper
2 eggs,optional Instructions:
Preheat the oven to 450 degrees.
Spread the broccoli florets out on a rimmed baking sheet and drizzle with olive oil. Then salt and pepper liberally. Roast for 15-20 minutes until brown around the edges.
Pull the leaves off the swiss chard and place them in a large pot. Add 1/4 cup water and salt and pepper liberally.
Cover and turn on medium heat, saute until the chard begins to wilt, stirring occasionally.
Place the frozen edamame in a microwave-safe bowl. Cover with plastic wrap and microwave for 2-3 minutes, until warmed through.
To Assemble:
Divide the roasted broccoli, wilted swiss chard, and steamed edamame into four bowls keeping them in separate piles. Slice an avocado, then fan the avocado slices over the veggies in each bowl. Spoon salsa verde over each bowl and sprinkle with chopped cilantro. Then top with a warm fried egg, if desired.
Zucchini Pesto Pasta
Ingredients:
2 medium zucchini (make noodles with a mandolin or spiralizer)
1/2 teaspoon salt
Pesto: (or purchase refrigerated pesto) 1/4 cup cashews (soaked)
1/4 cup pine nuts (soaked)
1/2 cup spinach
1/2 cup peas (fresh or frozen )
1/4 cup broccoli
1/4 cup basil leaves
1/2 avocado
2 tablespoons olive oil
2 tablespoons nutritional yeast
1/2 teaspoon salt
Pinch black pepper
1/2 cup water
Instructions:
1. Place zucchini noodles in a strainer over a bowl. Add 1/2 teaspoon of salt and let it set while preparing the pesto sauce.
2. Blend all the ingredients for the pesto sauce.
3. Drain excess water from zucchini noodles and saute them in olive oil for 2
minutes.
4. Pour the sauce on top and garnish with some basil leaves and pine nuts.
5. Optional* Top noodles with grilled wild caught salmon.
Tabbouleh Bowl (Great for the office)
Ingredients:
Store bought container of Tabbouleh
Store bought container organic hummus Sugar Free tahini dressing
2 medium zucchini grilled or sauteed
2 medium yellow - grilled squashes or sauteed Pita Bread
Optional*
Olives
Sesame Seeds
Fresh Herbs
Lemon Wedges
Instructions:
Assemble in each bowl. For meal prep assemble the bowls and waiting to add hummus and tahini.
Steak Salad
Ingredients:
2 grass- fed bison or sirloin steaks. (choose a lean cut)
3 Tbs. olive oil
Kosher salt, to taste, plus 1/2 tsp.
Pepper to taste
1 tsp. minced fresh rosemary
1 tbs. red wine vinegar
2 tsp. Dijon mustard
1 large garlic clove, minced
6 cups mixed baby greens
3 Tbs. pine nuts, toasted
6 oz. Greek Feta cheese, crumbled
Instructions:
Prepare a medium-hot fire in a grill, or preheat a cast-iron stovetop grill pan over high heat.
Place the steaks on the grill rack over the hottest part of the fire or in the grill pan and cook without moving them for 2 1/2 minutes.
Move them after 1 minute if the fire flares up. Turn the steaks over and cook for 2 1/2 minutes.
Move the steaks to a cooler part of the grill or reduce the heat to medium, and continue to cook until an instant-read thermometer inserted into the center of a steak registers 125°F (52°C) for very rare to rare, about 5 minutes more, or until done to your liking.
Transfer the steaks to a platter, cover loosely with aluminum foil.
Salmon with Coconut Quinoa Pineapple Pico
Ingredients:
Salmon -
Coconut oil
12 oz wild caught salmon Seasoning-
2 tbs paprika
2 tsp of garlic powder 2 tsp of dried thyme Pinch of cayenne
Coconut Quinoa-
1⁄2 cup of cooked quinoa
1 cup of light coconut milk 1⁄2 cup of water
Pineapple Pico-
1⁄2 cup of fresh pineapple chopped 1⁄2 cup of chopped bell pepper
2 jalepnos diced
1 cup red onion diced
1⁄2 cup cilantro
Juice of a lime
Instructions:
Preheat the oven 375 degrees.
Combine the blackening seasoning in a bowl and rub over salmon.
Spray a baking sheet with coconut oil or avocado spray.
Place Salmon on sheet and bake for 20-25 minutes or until cooked.
All all the ingredients for the quinoa in a pan or rice cooker. If using a pan. Wait liquid. Mix all the ingredients for pineapple salsa. Stays fresh for about 4 days.