Category Archives: Recipes

Fight Tendonitis the Tasty Way – Mini Turmeric & Tomato Frittatas Recipe

Posted on by
Reply

Did you know that the spice turmeric has been proven to ease the aches and pains of tendonitis? Distinctive with its warm and faintly citrusy flavor, the yellowish-brown spice (related to ginger) releases a chemical compound called ‘curcumin’ that effectively reduces the inflammation process found in many tendon diseases, or so say British researchers. This isn’t the only benefit of curcumin, its powerful anti-oxidant properties have also been shown to regulate blood sugar and fight cancer.

Since the hubby and I have been suffering from a little ‘golf elbow’ and ‘tennis elbow’ respectively, I decided to give this super-spice from across the seas a starring role in our weekend breakfast – Mini Turmeric & Tomato Frittatas. Oh my gosh, don’t get me started on the health benefits of tomatoes! Sticking with the tendonitis theme here, let me just condense my kudos with one tomato factoid – the flavorful fruit is high in bioflavonoids and carotenoids, which are also known anti-inflammatory agents. Tomato and turmeric, what a powerhouse pair! You’ll also notice quite a bit of ground black pepper punching up this egg dish; that’s because the body absorbs turmeric up to 2,000 times better when taken along with black pepper.

Aside from keeping your knees, elbows and other body parts in tip-top shape, another perk of this recipe is that the remainder of the batch can be frozen and then defrosted in the microwave for a fast ‘first aid’ fix for hunger (and hurts) that hit anytime of the day or night.

Mini Tumeric & Tomato Frittatas Recipe

  • 4 large eggs
  • 1 cup egg whites
  • 1/2 cup milk
  • 1 teaspoon salt
  • 1.5 teaspoons ground tumeric
  • 1.5 teaspoons ground black pepper
  • 3/4 cup shredded cheese of choice
  • ½ cup diced red onion
  • 36 grape tomatoes, quartered (or 1 cup diced tomatoes)

Preheat oven to 375F degrees. Generously coat 12-cup standard muffin tin with cooking spray. In bowl, whisk together eggs, egg whites, milk, salt, pepper and turmeric; pour into muffin tins, filling each tin about 1/2 to 2/3s full. In sauté pan, cook red onions over medium heat until softened, about 2 minutes. Add tomatoes and cook another 2 minutes. Divide veggies up evenly over egg mixture. Sprinkle cheese on top of each. Bake approximately 20 minutes or until set in the center. Once removed from oven, let sit for a couple minutes before running a knife around rims to loosen. Turn tin gently upside down to remove. Makes 12.

Nutrition Information

“Jar” Going to Love Lunch! Ancho-Chile Chopped Chicken Salad Recipe

Posted on by
2

Genius, pure genius in a jar! I’ve been seeing these healthy-eating, eco-friendly salads splashed across the pages of my favorite food magazines, so it was only a matter of time before I had to create my own version – Ancho-Chile Chopped Chicken Salad in a Jar. The concept is simple, layer ingredients in a 2 cup capacity glass canning jar from the bottom up, starting with the most “sturdy” ingredients that won’t turn limp spitting in a bit of salad dressing and finishing with the most delicate items up top.

Perfect for lunch on the go; and that’s whether you’re stuck behind a desk or lucky enough to be picnicking after a run. While you do your thing in the morning, the salad waits patiently in the fridge or a lunch cooler. The various flavors are deliciously mingling, waiting for that final “shake up” of salad dressing just before you are ready to dig in. Eat this salad right out of the jar or spoon over a plate of baby greens if you’re feeling fancy. Not only will you be saving money by not eating out, you’ll be saving the world from the number of wasteful throwaway containers that end up in landfills.  After you’re done, just take your jar home, wash it out and start over again!

Ancho-Chile Chopped Chicken Salad in a Jar Recipe

  •  2 ounces fresh lime juice (about 1 large lime)
  • 1 ounce olive oil
  • 2 teaspoons ancho chili powder
  • ½ teaspoon cumin
  • 1 tablespoon honey
  • Salt and pepper to taste
  • 1/2 cup black beans, rinsed
  • ½ cup shredded chicken
  • 1/3 cup corn kernels, roasted
  • 1/3 cup quartered grape tomatoes
  • 2 tablespoons chopped red onion
  • 1 tablespoon shredded fresh cilantro

In a small lidded bottle (or with a bowl and whisk), make the dressing by adding the lime juice, olive oil, ancho chili powder, cumin and honey. Put lid on bottle and shake vigorously for about 1 minute to combine. Season with salt and pepper, if needed.

In 16-ounce canning jar, add the black beans. Pour 2 tablespoons of dressing over the beans. Next layer the remaining ingredients (leave about ½ to 1-inch of headroom at the top of jar. Reserve additional dressing for use on another day. Put lid on jar and refrigerate salad until ready to eat, even overnight. To serve, gently shake jar until ingredients are coated with dressing and somewhat “mixed” up.  Eat straight from jar or any other way you see fit!

Serves 1

Nutrition Information

Elite Eats: Pro Triathlete Natasha van der Merwe Spices Up With Jamaican Beef Kabob Recipe

Posted on by
2

After a day that includes numerous hours logged on a run, bike or swim, it seems like a girl could eat whatever she wanted. While I have heard pro triathlete Natasha van der Merwe  hint at these 5,000 calorie days, I know firsthand that she’s not scarfing down gut-busting pizza and McFlurrys during her typical training block – these treats are reserved for much-deserved, post-race rewards. The day-to-day menu of the “South African born but Texas trained” transplant is much more practical, drawing on foods “with a purpose” to either fuel her for the next workout or help her recover from the most recent.

As much as she can, Natasha likes to stick to “real” unprocessed foods and a gluten-free diet. During long training rides she’s made the switch from energy bars and gels for mid-ride fuel to homemade sweet potato cookies — or even sometimes just the whole baked sweet potato!  Believe it or not, a challenge for Natasha is taking in enough quality calories to stay “topped off” for Ironman training, a commitment that often has her busy working out 2 or 3 times per day. Oh, and did I also mention that she fills her downtime with coaching and taking care of the day-to-day details of Tri Team Transport, a triathlon bike and gear transport business she owns with her husband.

Because of this hectic schedule, Natasha tells me that she relies on quick and easy meals that can be thrown on the grill. Lean steak, a sweet potato and some veggies has long been her go-to selection. A perfect choice for the athlete and I’m not the only one saying so!  According to experts, a 3.5 ounce serving of lean beef supplies about 40 percent of the daily requirements for zinc, a mineral needed to keep the immune system strong. Also supplied in this modest-sized serving of beef are 2 milligrams of iron (athletes need extra to rebuild red blood cells broken down by taxing training sessions) and a boost of B vitamins which help convert carbs (like a nutrient-dense sweet potato)into usable fuel for exercise.

It sure looks like beef is working for Natasha; this year she’s had some solid breakthroughs in her sport including a 37 minute 10k (off the bike, mind you!), a sub 30 minute swim in the half-Ironman and top ten finishes in too many 70.3 distances to count. Plus, she also recently finished her first full Ironman 140.6 distance (something she said she’d “never” do) at Ironman Mont Tremblant and now has her mind set on Ironman Florida and Ironman Arizona.  Probably her only “beef” about beef is being in a rut about how to prepare it day in and day out– and that’s where I come in!

Knowing Natasha’s livelihood relies on simple, satisfying and nutritionally-sound suppers, I went to my source for no-fail beef recipes — the Texas Beef Council.  The perfect “spiced-up” dinner suggestion for my triathlete friend that contains both lean beef and sweet potatoes is (drumroll) Jamaican Beef Kabobs. You should try it for dinner tonight, if you know what’s good for you!

 

Jamaican Beef Kabobs Recipe

 

 

 

 

 

  • 1 lb. beef sirloin steak (or other lean cuts such as eye of round, sirloin, tenderloin)
  • 1 Tbsp. onion powder
  • 1 tsp. sugar
  • 1 tsp. thyme
  • 1 tsp. red pepper
  • 1 tsp. allspice
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 2 medium sweet potatoes
  • 1 medium pineapple
  • 4 fresh jalapeno peppers
Directions
Mix onion powder, sugar, thyme, red pepper, allspice, salt and pepper together in small bowl. Rub mixture into steak.
Peel the sweet potatoes and cut into 1-inch chunks. Place the potatoes in sauce pan with water to cover. Simmer until tender, about 12 minutes. Drain.

Cut the steak and the pineapple into 1-inch cubes. Cut the jalapenos in half and remove the seeds.

Thread beef, sweet potatoes, pineapple and jalapenos onto skewers. Grill over medium coals until beef is done to your liking, about 10-15 minutes.

Suggestions: If you prefer a less “fiery” version, substitute green bell peppers for the jalapenos. If using bamboo skewers, soak in water for 10 minutes and drain before using. This will keep them from burning on the grill. Use plastic gloves while handling jalapenos to avoid burning hands. You can substitute shoulder steak for the sirloin steak.

Nutritional Information (per serving): 287 Calories; 5g Total Fat; 2g Saturated Fat; 50mg Cholesterol; 3mg Iron; 660mg Sodium; 5mg Zinc; 28g Protein; 32g Carbohydrates; 5g Dietary Fiber

Smart Bedtime Snacking – Caramel Apple Tea Smoothie

Posted on by
3

  I’m always hungry at night, right before I go to bed.  Some misinformed folks still believe that eating on the cusp of a snooze turns the food right into fat.  That’s not true, you only pack on the pounds if you are taking in more calories than you expend! However, bedtime snacking shouldn’t be a mindless, free-for-all.  Smart sleepers will focus on foods that fuel muscles, keep hunger at bay and maintain blood sugar levels so that the brain doesn’t wake up the body.

Those prone to indigestion and heartburn will want to avoid spicy foods and acidic foods like citrus and tomato sauce and (horrors) chocolate.  Sorry, but you’ll also have to put away the Ben & Jerrys; high-fat foods can do a number on your digestive system and are no-no’s for late-night snacking. However, a protein and carb balanced mini-meal of 200-ish calories is the perfect pick and portion for late-night noshing.

In order to satisfy my sweet tooth (and keep from eating a whole share-size bag of M&Ms), I’ve started treating myself to a protein shake or smoothies about an hour before bedtime. For me, it’s an optimal amount of food that doesn’t feel like a brick sitting in my stomach all night.  Check out this yummy Caffeine-Free Caramel Apple Tea Smoothie I made with vanilla protein power and my favorite rooibos tea. Rooibos tea is naturally caffeine-free and contains protective antioxidants, as well as calcium, zinc and other nutrients that are helpful to a runner.

Caffeine-Free Caramel Apple Tea Smoothie Recipe

  • 2 teabags Caramel Apple Rooibos Tea (by Republic of Tea)
  • 1 1/2 cups unsweetened almond milk
  • ½ cup unsweetened applesauce
  • 1 1.83-oz packet GNC Lean Shake 25 French Vanilla (substitution 1/3 cup vanilla protein powder of choice)
  • 1 – 2 packets stevia sweetener, optional (Truvia)
  • Ice as needed
  • Dash of ground cinnamon

Pour ½ cup boiling water over tea bags, let seep for at least 5 minutes. Drop in an ice cube to cool tea down a bit. In the pitcher of a blender, add tea, almond milk, applesauce, protein powder, stevia (if more sweetness desired) and ice. Blend until smooth. Split among two glasses and sprinkle with cinnamon.

Serves 2.

Nutritional Information (approx): calories 171, fat 1.5g, total carbs 16g, protein 14g 

 

Keep Calm and Guac On! Hatch Green Chile Guacamole Recipe

Posted on by
5

Since I adore avocados, National Guacamole Day (Sept. 16th) is a pretty big deal for me. It’s not like I’ve decorated a tree or sent out cards, but you better believe I’m eating the marvelous mash-up morning, noon and night! Oh, how I hated the stuff as a kid; not that I ever let it near my taste buds. My parents used to make a huge bowl of guacamole, grab a bag of chips and park themselves on the patio for a big chow down. “Ewwww, I’d exclaim,” it looks like throw-up, and they’d just laugh and say “good, more for us!” But times change and palates ripen. Now I can’t get enough in the way of avocados, especially in the form of guacamole. If my kids ever tried to get into my guacamole, I’d swat the hands of those little moochers away!

But, why some athletes avoid avocados, I’ll never know. Maybe it’s because the fruit is high in fat — one cup has 21 grams. However, nearly all of that fat is of the heart-healthy persuasion, known as mono-and polyunsaturated fat. When saturated and trans fats in the diet are replaced with healthier fats (like avocado fat), LDL cholesterol (the bad kind) can be lowered. That’s good!  Another good thing about the avocado is that it is a rich source of antioxidants, able to protect your body from free radical damage over time. Also, the healthy fats in the avocado provide a satisfied fullness that sustains for a decent part of the day, rather than the crash that can come quickly after eating an only high carbs snack.

Anyway, on to the recipe!  My Hatch Green Chili Guacamole was inspired by the 75 pounds of these roasted peppers that I won last year in the 2011 Central Market Hatch Green Chile Cook Off. Needless to say, I’ve been adding Hatch to almost everything I’ve cooked this year. Think outside the dip bowl; use this guacamole recipe on sandwiches, in eggs, on top of savory pancakes or wherever else you can imagine!

Hatch Green Chile Guacamole Recipe

  • 2 Hatch green chilies – roasted, skinned and seeded
  • 2 extra large ripe avocados
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic salt
  • 1 tablespoon shredded cilantro

Peel and seed avocados; place into medium bowl. Dice roasted (skinned and seeded) green chilies and add to the bowl. Add lemon juice and garlic salt; mash with back of fork until desired consistency is achieved (I like to keep a few avocado lumps). Garnish with shredded cilantro leaves, if desired.

Note: Roast green chiles (or any pepper) by setting them on a hot grill or under the
 oven broiler until the skin is blistered and mostly blackened, approximately 10 – 20 minutes. During the process, use tongs to flip the chiles several times for even roasting. Remove from heat source and let cool. Rinse loosened skins off in water; slice open to remove seeds.