Main Dishes

{Not Fried} Fried Rice

19.5 is finally here! I am feeling extra nerves around this workout because I know how badly it is going to hurt!! With that said, I know my fueling has to be on point! This workout requires a lot of minutes to be worked at a high intensity- which means carbohydrate stores will be a hug factor. Also, this workout requires a lot of mental fight, which means immediate carbohydrates will be crucial. We don’t often think about the fuel our brains need, but trust me, your brain can make you quit a lot sooner than your body quits if it senses it isn’t fueled well.

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Today I am fueling with fried rice for lunch. I will also consume an apple and RX Bar prior to the workout, and possibly a Fig Bar right before depending on my energy. All of these are carbohydrates that I know my body likes and utilizes well. As the workout gets closer, my carbohydrate intake switches to quicker carbs (fruit) vs slower carbs (brown rice).

This fried rice recipe is a fun way to get some carbohydrates in! And good luck to everyone competing this week!

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{Not Fried} Fried Rice

Ingredients:

  • 1 1/2 cup uncooked brown rice

  • 10 oz mushrooms, sliced

  • 2 cloves garlic, minced

  • 3 carrots, grated

  • 1 TBSP fresh ginger, grated

  • 1 cup edamame, thawed

  • 4 scallions, sliced

  • 3 TBSP low sodium soy sauce

  • 1 1/2 TBSP Sriracha

  • 2 TBSP sesame seeds

  • 1 1/2 tsp sesame oil

  • 3 eggs

  • 1 1/2 tsp Ghee/avocado oil

  • 1 1/2 lb shrimp

How to

  1. Place rice in a saucepan with 3 cups water. Bring to a boil. Cover and reduce heat and cook until water is absorbed.

  2. Add 1 tsp Ghee/avocado oil to a saute pan at medium high heat. Add mushrooms and garlic and saute until browned (4-6 minutes). Turn heat to low. Add carrots, ginger, edamame, and scallions.

  3. Add vegetables to rice.

  4. Whisk eggs together. Heat another saute pan with 1/2 tsp Ghee/avocado oil. Cook eggs without scrambling (like an omelet). Once cooked, let cool and then cut into bite sized chunks. Mix in with rice and vegetables.

  5. Make sauce by combining soy sauce, Sriracha, sesame seeds and sesame oil. Add sauce to rice and mix.

  6. Heat shrimp and serve with rice.

Crockpot Butternut Squash & Sage Beef Soup

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I found this recipe and knew I HAD to try it and I am SO glad I did! The mix of flavors creates a cozy bowl of goodness perfect for this cold weather! I highly recommend it!

Here are a few tips:

  1. It took me a lot longer than I anticipated to get all the ingredients in the crockpot because I was using the same pan for all steps (using the bacon grease to cook). If you are hoping to speed this process up, cook all portions in separate pans and part ways with the bacon grease :-)

  2. We used turkey bacon, which was great, but real bacon would be good too!

  3. As usual, I made this the night before and stuck everything except the liquid into the crockpot and then refrigerated it. I added the broth and vinegar in the morning.

  4. You could totally make this on the stove and it would turn out delicious too!

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Crockpot Butternut Squash & Sage Beef Soup

Ingredients:

  • 1/2 lb bacon

  • 1 lb stew beef

  • 1/2 tsp garlic powder

  • 1/2 tsp salt

  • 15 sage leaves, minced

  • 3/4 yellow onion

  • 3 cloves garlic, minced

  • 8 oz mushrooms, sliced

  • 1 small butternut squash, peeled, seeded and cubed

  • 1 TBSP each oregano, rosemary, thyme

  • 32 oz low sodium chicken or beef broth

  • 1/4 cup red wine vinegar

How to:

  1. Cook bacon in a saute pan until crispy. Remove and set aside. Once cooled, chop into small pieces and add to crockpot.

  2. Keep the pan heated. Sprinkle the stew meat with garlic powder and salt. Add to pan and brown on all sides. Remove and put in crockpot.

  3. Keep pan heated and add onion, sage and minced garlic. Cook until the onions begin to brown (about 5 minutes). Add to crockpot.

  4. Add remaining ingredients to the crockpot. Cover and cook on low for 7 hours.

Serve with a veggie on the side to make a complete and balanced meal!

Greek Nachos

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Okay... here's the story: Kevin has been wanting nachos for weeks which has been so funny to me because it isn't something we eat often... or like ever... But he kept telling me we would make them more topping and less chip, so I was starting to be on board with the idea.

On Sundays we try to mix it up and do something different and fun for dinner, so we were trying to think of what, and of course nachos were suggested. I knew we had leftover pitas that we had to use...so the idea of Greek Nachos was born! We made pita chips out the of the pitas and created Greek Nachos!

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Here's the recipe:

Pita Chips:

Ingredients

  • pitas

  • olive oil or avocado spray

  • salt, pepper, garlic powder

How to:

  1. Preheat the oven to 400F

  2. Cut the pitas into chip sized pieces

  3. Place chips on a baking sheet and lightly spray the pita chips with oil. Season with salt, pepper and garlic powder

  4. Cook for 5-7 minutes on each side or until they are crunchy

Falafel:

How to:

  1. Preheat oven to 400F

  2. Combine all ingredients in a food processor and process until it becomes a paste

  3. Let the paste sit in the refrigerator for at least 15 minutes

  4. Using 1/4 cup, scoop and form into patties and place on a baking sheet

  5. Bake for 20 minutes on each side

  6. *forming and flipping the patties will be a lot easier if the paste has more time to cool in the refrigerator

Ingredients:

  • 2 cans chickpeas, drained and rinsed

  • 1/2 red onion, diced

  • 1/2 cup parsley

  • 4 cloves garlic

  • 1/4 cup lemon juice

  • 1 TBSP cumin

  • 1 tsp salt

  • 1 tsp ground coriander

  • 1 tsp baking soda

  • 1/4 tsp cayenne

  • 1/2 tsp pepper

  • 1/4 cup flour

Meat:

How to:

  1. Mix ingredients into meat and cook in a saute pan until cooked through. Break it into pieces as you cook the meat.

Ingredients:

  • 1 pound lean ground beef

  • 1 tsp garlic powder

  • 1 TBSP fresh mint OR 1 tsp dried mint

  • 1/2 tsp onion powder

  • dash of salt, pepper and cayenne

Greek Salad:

How to:

  1. Combine all ingredients in a bowl and mix well

Ingredients:

  • 1/2 red onion, chopped

  • 2 bell peppers, chopped

  • 1 cucumber, chopped

  • 1 pint cherry tomatoes, chopped

  • 1/3 cup Kalamata olives, pitted and chopped

  • 3 TBSP lemon juice

  • 3 TBSP olive oil

  • Dash of balsamic vinegar

  • 1 tsp thyme

  • salt and pepper

Tzatziki Sauce:

How to:

  1. Combine all ingredients in a bowl

Ingredients:

  • 1/3 cup Greek yogurt

  • 2 tsp lemon juice

  • 1 tsp dill

  • 1 clove garlic

  • salt and pepper

To make the nachos:

Combine vegetables and meat and top with falafel and tzatziki sauce. Top with feta. Enjoy with pita chips. 

 

Chili and Cornbread for Halloween!

We always had chili the night of Halloween when I was a kid. Thinking back, I don't think it was a spoken tradition, but we did it every year. My mom made a good choice to fill us up with a warm and hearty meal because we would refuse to wear jackets over our costumes on the frigid October night. Kevin and I have stuck with that tradition and I wanted to share one of our favorite chili and cornbread recipes with you to eat this Halloween or anytime this winter!

The chili can be made in the crockpot or all at once. And the cornbread can be made into muffins or squares!

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Sweet Potato Chili

Ingredients

  • 2 lbs lean ground turkey

  • 1 red onion diced

  • 5 cloves garlic, minced

  • 1 29 oz can low sodium tomato sauce

  • 1 15 oz can low sodium petite diced tomatoes

  • 2 15 oz can low sodium kidney beans, drained and rinsed

  • 1-2 cups low sodium chicken broth

  • 1 cup carrots, sliced

  • 2-3 large sweet potatoes, peeled and cubed

  • 1 TBSP thyme

  • 1 tsp salt

  • 2 tsp black pepper

  • 1/4 cup chili powder

  • 1-2 TBSP adobo chilis in sauce, dice the chilis (do less if you don't like spice)

  • 1 TBSP oregano

How To

  1. In a large saucepan, brown ground turkey, onion, and garlic. Drain off extra fat.

  2. Meanwhile, combine tomato sauce, petite tomatoes, kidney beans, sweet potatoes, carrots, thyme, salt, pepper, chili powder, adobo chilis, and oregano in the crockpot.

  3. When meat is cooked through, add to crockpot. Stir all ingredients together and add chicken broth accordingly. Start with 1 cup and add more if you want more liquid.

  4. Set crockpot for low for 6-8 hours or high for 4-5 hours.

  5. If you are not using a crockpot, follow the same directions, except cook in a large saucepan. Once ingredients are combined, bring to a boil, cover and simmer for about 30-40 minutes, or until sweet potatoes are soft.

Cornbread Muffins

Ingredients

  • 1 cup whole wheat flour

  • 1/2 tsp salt

  • 1 TBSP baking powder

  • 1 cup cornmeal

  • 1 egg

  • 1 cup milk

  • 1/4 cup butter

How to:

  1. Preheat oven to 425 F. Sift flour, salt, and baking powder into a bowl of mixer.

  2. Add cornmeal and mix.

  3. Add egg, milk, butter and mix until combined (no more that 1 minutes)

  4. Grease 9 muffin tin slots and fill each evenly with batter.

  5. Bake for 15 minutes, or until browned and toothpick comes out clean when inserted in the middle.

  6. Can also make cornbread squares by using a 8x8 pan and baking for 20-25 minutes.

  7. Serve with honey butter

*Cornbread recipe from Bob's Red Mill cornmeal package. 

Serve with salad, steamed broccoli or sautéed green beans to make a complete and nutritious meal!