The healthy recipe thread

Triathlon Forum
1

With all the talk of food on the board today, and all that holiday eating coming up, how about posting your favorite healthy recipes? I have been reading the threads and there are some common ideas on healthy, as well as some people who are a little bit more diligent than others. So lets make it mostly healthy, because if it doesn’t taste good you’re not gonna eat it anyway.

Common “healthy” outlooks/ideas

lowfat

lean protein

vegetarin

no refined sugars

no transfats alternative protein sources

These are common things I see St’s talk about for diet. Tibbs will undoubtably include deep fried Mars bars, so we can skip that one.

2

Vegetarian - spaghetti squash lasagna. Google for a recipe and adapt as needed…

R2DM

3

SWEET POTATO HASH

2 sweet potaoes (yams) diced

1 small onion diced

1/2 green pepper diced

1/2 red pepper diced

2 cloves garlic diced fine (or 1/2 tsp garlic powder)

1/2 tsp. cumin

1/2 tsp. ground red pepper

1/4 tsp. black pepper

1/4 tsp. salt (optional, I use sea salt)

4 tbl olive oil

Heat oil in skillet, add sweet potato, saute till just starting to get soft, add garlic, onion, chopped red peper, and chopped green pepper. Continue to cook on medium to medhi heat. If it starts to burn you can add a little more olive oil. Add spices, I tend to mix my spices all together before I add them, you don’t have to but I think it keeps things like a big red pepper “clump” from happening. Cook until sweet potato is soft and the peppers and onion are cooked thru. Eat.

4

R2DM

you mean this:

![http://images.allrecipes.com/global/trans.gif](http://images.allrecipes.com/global/trans.gif)    ![http://images.allrecipes.com/global/trans.gif](http://images.allrecipes.com/global/trans.gif)      Baked Spaghetti Squash Lasagna Style

This is an alternative to bland old spaghetti squash. It
resembles baked Rigatoni and Lasagna. Kids also loved it! Give
it a try! Prep Time: approx. 30 Minutes. Cook Time:
approx. 1 Hour 15 Minutes. Ready in: approx. 1 Hour 45
Minutes. Makes 6 servings.
Printed from Allrecipes, Submitted by Brisak 1 spaghetti squash, halved
lengthwise and seeded
1 onion, chopped
2 tablespoons minced garlic
2 (14 ounce) cans stewed tomatoes
1 tablespoon dried basil
1 cube vegetable bouillon
black pepper to taste
1 (15 ounce) can black
olives, chopped
1 cup shredded mozzarella cheese
1 cup shredded Parmesan cheese

Directions
1 Preheat oven to 325 degrees F (165 degrees C). Spray a
baking sheet with a thin layer of cooking spray. Place squash
halves cut side down on the baking sheet.
2 Bake squash 35 minutes in the preheated oven, or until
a knife can be easily inserted. Remove from oven, and cool.
3 Meanwhile, spray a non-stick saucepan with cooking
spray. Over medium heat, saute the onion and garlic until
golden brown. Stir in tomatoes, basil, bouillon cube, and
black pepper. Cook for about 15 minutes, or until you have a
medium thick sauce.
4 Remove squash strands with a fork, reserving the
shells. Layer each half with a spoonful of the sauce, a layer
of spaghetti squash strands, olives, and mozzarella
cheese. Repeat layers until shells are full, or until all of
the ingredients are used. Top with Parmesan cheese.
5 Bake for 20 minutes in the preheated oven, or until
Parmesan cheese melts.

Note:
If you like, place the seeds on the same baking sheet as
the spaghetti squash, sprinkle with garlic salt, and roast
until done, about 30 minutes. Use them as appetizers

5

Here’s today’s bikesport recipe:

  • Steal a cake from Aderhold’s wife’s kitchen.

  • Eat it.

  • Voila:http://images.snapfish.com/3425253523232fp45%3Dot>2337%3D736%3D376%3DXROQDF>23236%3A43%3A7658ot1lsi

6

peanut butter smoothie

1 or 2 scoops of chocolate whey protein

2 tablespoons of natural peanut butter

8 oz. skim or soy milk

4 oz. water, ice

mix in blender, tastes like a peanut butter cup!!!

7

I really like this oatmeal recipe I recently got from my gf:

1.5 cups of oats
3 cups of rice dream vanilla enriched rice milk

get rice milk to just under boiling, add some cinnamon powder (yum) stir it in and then add the oats, reduce heat to medium, cook until mostly creamy, cover and let it sit for a few minutes, put in the bowl, stir in 1tsp approx of maple syrup, 3-4tbsp of crunchy organic valencia natural peanut butter and a handful of crushed walnuts: yum! (my gf also likes to put in diced apples, I’m not a fan of that though).

8

Buy frozen organic stir fry vegetables from costco. Cook it up in a pan along with extra firm tofu cubed. Serve with rice.

Total preparation time 10 minutes!

10

as an alternative to cooking the extra firm tofu cubed with the stir fry: while you are working on the veggies, in a separate smaller pan cook some cubed tempeh with soy sauce and gomashio and add it to the stir fry right at the end: it tastes even better
.

11

my favorite:

Use red onions, rutabaga or turnips, beets, one or two varieties of winter squash, sweet potatoes and yukon gold or fingerling potatoes. Simmer the beets for about half hour, then cool them in running water for five minutes and peel the skins off with your fingers. Should be easy. Peel the onions and cut in quarters, leave enough on the root end so that they stay together. Peel the potatoes or not as you prefer (peel has all of the vitamin C). Cut turnip, potatoes and squash into large chunks approx 1*1 inch.

Throw all of the vegetables into a roasting pan and drizzle with a few tablespoons of really good olive oil, also salt, pepper and some herbs if you like.

Roast in hot (400 degree) oven for 30-45 minutes depending on how big you cut everything. You’ll get a huge dose of vitamin a, some nice fiber, great phytochemicals, low GI carbohydrates, trace minerals. Drink a glass of red wine too. If you really have to have protein then throw a small tuna or salmon filet (wild, not farmed please!) in for the last 10- 15 minutes.

SP

12

I like quick easy recipes and while I do not have many, here are a few. Not enough time to get fancy.

Smoothie,

2 bananas, 6-8 strawberries, half a cup of blueberries, 1 cup of Orange Juice, water as desired (I also add royal bee pollen when I need an extra boost of energy). Tip, when your bananas start to go bad peel them and freeze them and use them for the smoothies.

Stir Fry

I also go to the local produce place and just start picking out veggies that are in season. I cut them up, mix them all together, add a few onions and freeze them in single serving sizes. Then I can just get home, get out the wok, throw in the veggies… a little soy sauce and its ready in a matter of minutes.

13

One of my favorite weekend treats - French toast filled with almond butter & banana

2 egg whites & 1 whole egg

2 slices of whole grain bread

almond (or any other nut butter)

banana

honey

Put nut butter on bread, slice banana and put it on bread and put the other slice of bread on top like you’re making a sandwhich.

Dip your sandwich in egg mixture coating both sides well.

Add a couple of tablespoons of olive oil to a frying pan and let it come up to temperature.

Add your sandwich to the pan and cook each side until it has a nice golden color.

Top with honey. You could also use natural fruit spread, yogurt, or any other topping of your choice.

Drink with a nice cold glass of skim milk or soy milk for a perfect recovery meal.

Todd

14

  1. Spread super lean turkey on good bread like you would a thick layer of peanut butter. Add salt, pepper, parmesan cheese. Broil until bread crusts look like toast and meat is obviously cooked. Surprisingly tasty.

  2. Pear salad. Start w/ a pack of the mixed greens, add a sliced pear, dried cranberries, almonds or walnuts, a crumbled blue cheese like gorganzola, and a raspberry dressing.

  3. Take cut up brussel sprouts, zuccinni, and other similar squash, and microwave for a minute or two. Then add a chopped tomato, and cook another minute. Then add some low fat cottage cheese, and cook another minute. You end up with a veggie mix in a cheesy, almost cream-like sauce. I usually add chicken sausage, etc. You can also add any kind of cooked pasta.

15

Best Sandwich for me:

Artichokes

sundried tomatoes

Avocado (with lemon juice and pepper)

Mozzarella cheese

Absolutely fantastic.

16

Sweeeeeet. (No pun intended.) Gracias.

17

This is the best soup in the world. I make it every year for our holiday party and get rave reviews every time.

Brazilian Fish and Shrimp (or Clam) Stew PREP AND COOK TIME: About 25 minutes

MAKES: 8 servings

2 onions (6 oz. each)

3 cloves garlic

1 teaspoon olive oil

5 to 7 tablespoons minced fresh jalapeño chilies (or one squatty can diced Ortega jalapeños) * Drain off the juice unless you

really want super hot soup!

3 tablespoons minced fresh ginger

4 cups organic vegetable broth

2 cans (15 oz. each) tomato sauce ( I like to use the “zesty” Mexican spiced chopped tomatoes)

1 can (141/2 oz.) stewed tomatoes

1 can (small) tomato paste

1/4 cup sweetened shredded dried coconut

3 tablespoons chunky peanut butter

2 pounds (41 to 50 per lb.) frozen shelled, de-veined shrimp

1 pound boned, skinned firm white-flesh fish such as halibut (I use one large, Costco size, can of clams instead.)

1/2 cup chopped fresh cilantro

Salt and pepper

Cilantro sprigs, rinsed

  1. Peel onions and garlic; mince. In a 5- to 6-quart nonstick pan over high heat,

stir onions, garlic, oil, jalapeños, and ginger often until onions are limp, about 10

minutes.

  1. Stir in broth, tomato sauce, tomato paste, stewed tomatoes, coconut, and peanut butter.

  2. Mash up the mix with a potato masher until only small tomato chunks are present.

  3. When mixture is simmering, stir in shrimp. Cover and cook over medium-low

heat 4 minutes. Meanwhile, rinse fish and cut into 1-inch chunks.

  1. Stir fish (or clams) into sauce, cover pan, and cook until fish and shrimp are opaque but

still moist-looking in center of thickest part (cut to test), 3 to 4 minutes. Stir in

chopped cilantro and add salt and pepper to taste.

  1. Ladle into soup bowls. Garnish with cilantro sprigs.

For less heat, seed and devein the jalapeño chilies before mincing.

Per serving: 318 cal., 22% (71 cal.) from fat; 43 g protein; 7.9 g fat (1.9 g sat.); 19 g carbo

(3.4g fiber); 1,030 mg sodium; 191 mg chol.

18

This is a very simple soup to make and it’s made from ingredients that most of us have in the house. I make it almost every week. It’s great for dinner and even better for lunch the next day.

Greek Lentil Soup (Fakes)

1 cup lentils
1/2 cup tomato sauce
2 tbsp olive oil
1 onion, chopped fine
1/4 tsp pepper
1 stalk celery, chopped fine
1 clove garlic (or more to taste)
5 cups water
1 tsp salt

Sort and wash lentils. Place in deep saucepan. Add all ingredients. Cover and bring to boil. Reduce heat and cook slowly for 1 to 1.5 hours until lentils are soft. Optionally, add a dash of vinegar to bowl before eating.

D.

19

Soups are my lifeblood this time of year. I’ll try the lentil one this weekend. I’m currently on a modified intake diet that avoids glutens but for those of you who crave an energy packed (and yummy) snack here’s my Cousin Stacy’s famous recipie for Banana bread. I have yet to taste better from anyone, and the sugar content is nearly half the normal recipie. I’m going to try to make it with rice flour to see if a gluten free version is palatable or not.

Cheers! Karma

BANANA BREAD

3 Bananas ( mashed ) – well aged brown ones are the best

1/2 cup brown sugar

1/8 cup white sugar

1 egg

1/8 cup canola oil

1/8 cup plain yogurt or buttermilk

1/2 tsp. Vanilla

1 cup blueberries, rasins or chopped nuts (optional)

(MIX WELL)

Sift in:

1 ½ cups flour

1 tsp. Salt

1 tsp. Baking soda

Bake @ 325° for 45 minutes or until toothpick ain’t gooey no more!

20

Mid Morning Power Snack

1 Cup Cottage Cheese

1/2 cup mixed nuts

1-2 tbsp flax seed oil

This is what i snack on during my break at work while cruzing ST.

So far this is the best way I found to take flax seed oil without straight shooting it.

21

Here’s a few…

ORIGINAL POWER MUFFINS

1-1/4 cup all purpose flour
1-1/2 cup whole wheat flour
1 cup oatmeal
1/2 cup soy granules

1 scoop vanilla protein powder
scant 1/2 cup sugar
scant 1/2 cup packed brown sugar
1 T baking powder
1 t baking soda
1 t salt
1 t cinnamon
heavy 1/2 t ground allspice
heavy 1-1/4 cup grated carrots
1 cup raisins

Combine all this in a large bowl.

heavy 3/4 cup 1% milk
heavy 1/2 cup low-fat buttermilk
heavy 1/3 cup light ricotta cheese
Heavy 1/2 cup mashed pumpkin or sweet potato
1/4 cup vegetable oil
1 T vanilla
1 lg egg white
1 lg egg

Combine all this in another bowl. Mix well.

Make a well in the center of the dry ingredients, add wet stuff and mix
just until all mixed. Spray a muffin tin with Pam and fill almost to the
top. Bake for 20 minutes @ 400. Remove from pan immediately and enjoy!
These are really good! I eat a couple every day. They have about 200
calories and 4.5 grams of fat and have lots of fiber & protein.
If they seem like a lot of work…they really aren’t and after a few batches it gets pretty quick! They freeze well and are great travel food! I really put a lot of carrots & pumpkin in them…really pile the cups full…haven’t over done it yet and have probably worked up to double the amount called for! They recipe really seems to lend itself to experimentation, so feel free to improvise!

Chocolate Power Muffin

Mix in large bowl:

1-1/4 cup unbleached flou
1-1/4 cup whole wheat flour
1 cup quick oatmeal
1/2 cup soya granules
1 scoop vanilla protein powder
1/2 (scant) cup white sugar (I use Splenda)
1/2 cup (scant) brown sugar
1/3 cup baking cocoa
1 T baking powder
1 t baking soda
1/2 t salt
2/3ish cup (I put 1 cup) ground almonds
3/4ish semi-sweet chocolate chips

Mix in a smaller bowl:

1 lg egg
1 lg egg white
3/4 cup (heavy) low fat ricotta cheese
3/4 cup (heavy) low fat buttermmilk
1/2 cup (heavy) applesauce
1/4 cup vegetable oil
1 T vanilla
1 t almond extract

Make a well in the dry ingrediants and pour in the wet stuff. Mix just until fully mixed.
Fill Pam sprayed muffin cups really full and bake at 350 degrees for 25-30 minutes.
These are yummy and just chocolatey enough to satisfy the urge without making you feel guilty! Enjoy!!!

Banana-Nut Power Muffins

1-1/4 cup unbleached flour
1-1/4 cup whole wheat flour
1 cup oatmeal
1/2 soy granules
1 scoop vanilla protein powder
scant 1/3 cup sugar
scant 1/3 cup brown sugar
1 T baking powder
1 t baking soda
1/2 t salt
heavy 1 t ground allspice
heavy 1 t ground ginger
1 cup chopped nuts (pecans or walnuts work well)

Combine above ingredients in large bowl.

heavy 1 cup mashed very ripe banana
2/3 cup 1% milk
heavy 1/3 cup low-fat buttermilk
heavy 1/3 cup light ricotta cheese
2 T vegetable oil
1 T vanilla
1 lg. egg white
1 lg. egg

Mix all the “wet” stuff in another bowl.

Add wet stuff to dry stuff and stir just until mixed. Spoon into muffin pan sprayed with Pam. Fill cups almost to top. Bake at 400 degrees for 18 minutes. Remove from pan immediately and cool on rack.

Blueberry-Almond Power Muffins

1-1/4 cup unbleached flour
1-1/4 whole wheat flour
1 cup oatmeal
1/2 cup soy granules
1 scoop vanilla protein powder
1 scant cup sugar (might try sugar substitute?)
1 T baking powder
1 t baking soda
1/2 t salt
1 cup chopped almonds

Mix dry stuff in large bowl.

3/4 cup 1% milk
heavy 1/2 cup low-fat buttermilk
heavy 1/3 cup light ricotta cheese
2 T vegetable oil
1 T vanilla
1 t almond extract
3 lg. egg whites

Mix wet ingrediants in a medium bowl.

Add wet stuff to dry stuff and stir just until mixed. Gently stir in 1-1/3 cup blueberries (I use fresh or frozen). Spoon batter into muffin pan sprayed with Pam. Fill almost to top. Bake at 400 degrees for 18 minutes. Remove immediately and cool on wire rack. YUM! YUM!

Southwest Chicken Salad

This make a HUGE salad! Enough for 4-6 dinner servings! YUM! YUM!

1 head Romaine lettuce, chopped
1 head red leaf lettuce, chopped
1 head green leaf lettuce, chopped
1 can Mexi-corn, drained
1 can black beans, rinsed & drained
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 green bell pepper, chopped
1/2 red onion, chopped
1 - 2 avocado, chunked

Put all the veggies in a LARGE bowl & mix

4-6 boneless, skinless chicken breasts
1 package low sodium taco seasoning (for chicken if possible)

Remove all visible fat from chicken. Sprinkle both sides with taco seasoning. Grill, on barbecue or in grill type pan, until done. Let stand for about 5-10 minutes. Cut into bite sized pieces.

Pile salad mixture on plate. Top with crumbled tortilla chips (baked or regular), a little shredded cheese and some chicken
pieces (about 1 breast’s worth).

Make dressing with 1/2 Light Ranch dressing and 1/2 salsa and pour over all.

Enjoy! This is really good…even my kids like it! Kind of like the chopped southwestern chicken salad @ Chili’s.

I got lots more if anybody’s interested…healthy panckaes, waffles, quesedillas, all kinds of stuff. Going to be putting them up on a recipe/nutrition page at AZCoaching.com…look for it soon! And let me know what you think of our website! :slight_smile:

G