Second Post
Nutrition to help you recover and prepare for the days ahead.
Simple Veggie Stir Fry
Ingredients:
1⁄2 cup bell peppers sliced
1⁄2 cup carrots
1 cup of broccoli
1 onion
1⁄2 cup spinach
1 cup fiber rich grain
2 tbsp sesame oil
2 tbsp braggs amino’s
1 orange
8 oz of sauteed or grilled organic chicken breast
Instructions:
1. Cook 1 cup of quinoa or brown rice in rice cooker (make double to save for later). 2. Heat pan or wok with 2 tablespoons of oil on medium heat.
3. Add carrots and broccoli. Cook for 2 minutes.
4. Add 2 tbs of water, onions and peppers cook for another 2 minutes.
5. Add spinach and shrimp, sesame oil and amino’s. 6. Turn on low heat then juice one orange over top. 7. Combine with white rice and serve.
Tip: Make extra rice use it to make rice cakes or for quick meals later on.
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Nicoise Kale Salad with Pasta
Ingredients:
2 Cups of Chopped Kale or Spinach
2-3 Hard Boiled Eggs
10-15 Green Beans ) lightly steamed or raw
1 can of tuna (flaked into the salad)
Green or Black Olives Pitted
1 chopped Tomato
1 cup of cooked whole grain Pasta
Instructions:
1. Combine all ingredients in a bowl but add eggs last and toss gently with squeezed lemon and olive oil drizzle.
2. Add salt and pepper to taste.
Salmon Nori Roll Burritos
Ingredients:
2 servings
1⁄4 cup Miso Mayo
1 to 2 tablespoons Sriracha sauce *optional for added spice (6-ounce) can wild salmon, drained (or cooked salmon filet flaked) 1 (10-sheet) package 7 x 8-inch dried nori wraps
1 cup cooked white rice
1 cup mixed greens
1 tablespoon olive oil
11⁄2 teaspoons rice vinegar
1 avocado, pitted, peeled, and thinly sliced
1⁄2 cup sliced peeled cucumber
1⁄2 cup shredded carrot
1 tablespoon sesame seeds
1⁄4 cup braggs aminos preferred* or low sodium soy sauce
Instructions:
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. In a medium bowl, combine the mayo and Sriracha. Add the salmon and mix gently with a fork.
3. Place 2 nori sheets on the prepared baking sheet and top each with 1⁄2 cup of the quinoa and half the salmon salad. Warm the wraps in the oven for 3 to 5 minutes, until the nori is malleable (if the quinoa is warm, you won’t need to use the oven).
4. In a medium bowl, dress the greens with the oil and vinegar. Toss to coat.
5. Layer the nori wraps with the avocado, cucumber, carrot, and mixed greens. Roll each into a burrito (ends tucked in) and cut in half. Garnish with the sesame seeds and serve with coconut aminos for dipping.
Tip - Double the recipe and save the leftovers for lunch!
Kebabs with Rice
Ingredients:
Serves 2
1 cup of arborio rice or basmati rice
12 oz. chicken, cooked and cut into cubes 2 small zucchinis, diced into thick pieces
2 bell peppers sliced
6 basil leaves
Pesto Sauce- 1 bunch basil 3 garlic gloves 1⁄2 cup olive oil Pinch of salt
Instructions:
1. On a wooden skewer, add grilled chicken, a piece of zucchini, a piece of bell pepper (grilled or raw) and a basil leaf until the skewer is full.
2. In a small food processor combine all the ingredients for the pesto sauce until smooth
Drizzle the pesto over the rice and kebabs
Fancy Grilled Cheese
Ingredients:
BIG slices of GF Bread or Sourdough or Ezekiel Sprouted Grain Bread 1 tablespoon of Kitehill cream cheese
2 slices of Swiss, Gouda, or Mozzarella cheese
2 ounces canned roasted red peppers or green chilies
Add ins: Spinach, Sun-Dried Tomatoes, Artichokes, Mushrooms
Instructions:
Add all items to the bread.
Add a bit of Olive Oil to the pain and grill until cheese is melted.