Eat . Fight . Win

Spicy Chicken Wraps

2009-10-10T21:47:00.001-07:00

I have become obsessed with using lettuce leaves as wraps. Although you can definitely use any meaty filling (and I do), this spicy chicken salad is a great match.

boneless skinless chicken breast
1 tbsp almond butter
1 tsp (or more if you are brave) sriracha

Mix shredded chicken with almond butter and sriracha. Wrap in lettuce leaves and enjoy

Roasted Root Vegetables

2009-09-20T21:30:00.001-07:00

Any root vegetables would work great in this roast, including sweet potatoes, onions, rutabagas, parsnips and radishes. Radishes have become one of my new favorite vegetables; they are like onions, in that they are super low-carb, but they have a pepper flavor like cabbage.

2-3 sweet potatoes, diced
1 large onion, diced
2 cups radishes, quartered
2 tbsp olive oil
salt and pepper
1 tbsp dried thyme

Heat oven to 400 and mist a large cooking sheet with olive oil spray. Drizzle olive oil over vegetables, then toss with salt, pepper and dried thyme. Cook 45 minutes, tossing frequently.

Colombian Meatball Soup

2009-08-29T17:44:00.000-07:00

This recipe is based on a soup we had at Super Perros in Tallahassee, reinvented as a low-carb dish. The sweet potatoes and corn add a complex sweetness to this savory soup.

2 sweet potatoes, diced
2 cups corn
1 onion, chopped
4 cups chicken or vegetable broth
2 cups water
1 tbsp: salt, oregano, pepper
juice of 2 limes

meatballs:
1-2 lbs ground beef or turkey
1/4 cup onion, finely diced
1 egg
1/2 cup oatmeal
1/2 tbsp each:
salt, pepper, oregano, paprika
1/2 tsp red pepper flakes

To make meatballs, mix all ingredients in a large bowl. This can be kept in the refrigerator for up to 24 hours.

Heat a large soup pot to medium-high. Mist with olive oil spray and add onions, corn and sweet potatoes. Cook 3-4 minutes, then pour in broth, water and all seasonings. Cover pot and bring to a simmer. Take meatball mixture and begin shaping small meatballs using a tablespoon to measure. Carefully drop meatballs into the simmering soup and once they are all in, cover pot again and simmer 10-15 minutes. Before serving, add lime juice and season to taste.

Convience Foods: Frozen Sweet Potato Fries

2009-08-23T06:37:00.000-07:00

These delicious frozen fries are a great alternative to regular white potato fries and are extremely easy to make. Although they do contain some oils as they were probably flash-fried before packaging, they are great when you are in a hurry. As always, eat them in moderation.

Mediterranean Chicken

2009-08-22T07:16:00.000-07:00

This is a very easy and quick way to cook chicken. You could add any seasoning you want to the chicken or throw in fresh olives, peppers, etc.

2-3 chicken breasts
1/2 cup sun-dried tomatoes
2 tbsp fresh basil, chopped
salt and pepper
1/2 tsp red pepper flakes

Heat the oven to 400 degrees. Take a large piece of tin foil and place one chicken breast in the middle. Season with salt, pepper and red pepper flakes, then place sun-dried tomatoes and fresh basil on top. Seal the packet and place on a baking sheet. Cook in the oven 20-25 minutes, then remove and carefully open packet (be careful of the steam). Let the packet sit open 5 minutes, then eat.

Barley

2009-08-19T20:01:00.001-07:00

I have just begun cooking with barley, a low-glycemic carbohydrate that is excellent to have on hand. Like oatmeal, barley is an efficient way to get in more starchy carbs without resorting to pasta or rice. Barley is a versatile, low-calorie ingredient that is relatively cheap and very easy to cook.

Mushroom Barley

1/2 onion, chopped fine
salt and pepper
3/4 cup pearl barley, rinsed
1-2 cups vegetable or chicken stock
juice of one lemon
8oz mushrooms

Heat a medium-sized pot and mist with olive oil spray. Add onion and saute 4-5 minutes. Season with salt and pepper, then stir in the barley. Pour in enough stock to cover all the barley, just like cooking rice. Cover with the lid, bring to a boil, then reduce and simmer 20-30 minutes.
In a small skillet, cook mushrooms in a small amount of olive oil, salt and pepper. Once the barley is fluffy and the liquid is completely absorbed, add lemon juice and top with mushrooms.

Lemon and Fennel Chicken

2009-07-10T19:06:00.000-07:00

This elegant dish is simply and flavorful. The lemon slices add lots of flavor, but you probably don't want to eat them!

1 lb chicken breasts, cut into bit-sized pieces
2 cups thinly sliced fennel
2 tbsp olive oil
salt and pepper
1 pint grape or cherry tomatoes
2 lemons, sliced

Heat a large skillet to medium high and mist with olive oil cooking spray. Cook chicken 5-8 minutes, tossing frequently and seasoning with salt and pepper. When chicken is almost totally cooked through, remove from skillet and set aside.

In the same pan, pour in 1 tbsp olive oil and add fennel. Cook 4-5 minutes, season with salt and pepper, then add rest of the olive oil, tomatoes and lemon slices. Cook another two minutes, reduce heat and add chicken.

Grilled Tofu Satay

2009-07-02T11:04:00.000-07:00

This is a great dish to serve at a party where there are vegetarians and carnivores alike. Use skewers for easy eating!

2 blocks extra firm tofu

1/4 cup soy sauce

1 tbsp sriracha

satay:

1/2 cup coconut milk

1 tbsp soy sauce

1/2 tsp cayenne pepper

2 tbsp peanut butter

2 stalks green onions, chopped

Drain excess water from tofu, then cut into quarters lengthwise. Place in a resealable bag and add soy sauce and sriracha. Let marinade 12-24 hours. Heat grill or skillet to medium high and oil surface well. Cook 5-7 minutes per side.

To make satay, heat a very small pot to medium and pour in coconut milk and soy sauce. Once it begins to simmer, add cayenne pepper and slowly whisk in peanut butter. Reduce heat and let the sauce simmer until thick. Sprinkle in green onions.

Mushroom Picatta

2009-07-01T12:20:00.000-07:00

Picatta is one of our favorite dishes, but it is typically made with large amounts of butter and breaded chicken. This version curves the lemony-caper sauce craving without the exorbitant amount of fat and carbs.

8oz portabello mushrooms, sliced
2 or 3 medium zucchini
juice of 1 lemon
1 tbsp butter
2 tbsp capers

Cut zucchini in half and scoop out soft insides. Slice remaining zucchini into thin strips and place in a colander. Sprinkle several teaspoons salt over the zucchini and toss. Let sit at least 30 minutes, then rinse. This will help pull the excess moisture out of the zucchini.
Heat a large skillet to medium high and spray with olive oil. Add mushrooms and cook until tender, 4-5 minutes. Pour in lemon juice, capers and butter. Cook 2 more minutes, then add zucchini. Toss frequently and serve once zucchini is warm.

Roasted Butternut Squash Salad

2009-06-30T12:27:00.000-07:00

I saw Ina Garten make this delicious salad on her show and knew I could easily make a low-carb version. The natural sweetness of the butternut squash needs no enhancement from the sugar, molasses or honey that was part of the original dish. Adding chicken provides the necessary protein to make this a balanced meal. Note: Make sure you measure the butternut squash careful; it is a higher glycemic carb and should be eaten in perfect portion.

1/2 lb chicken breasts (you can use a rotisserie chicken or any leftover, cooked chicken)
1 medium butternut squash, peeled and diced
2 tbsp olive oil
salt and pepper
1 bag of prewashed argula or baby spinach
1/8 cup walnuts or pecans

Heat the oven to 400 and toss squash, olive oil and salt and pepper in a roasting dish. Cook 30-45 minutes, tossing often. Toast pecans at the same time for 10 minutes. Meanwhile, prepare salad dressing*
To assemble salad, fill a large bowl with spinach or argula, top with chicken and butternut squash (each according to your protein and carb blocks), then pour over salad dressing.

Salad dressing:

1/2 cup apple cider vinegar
1 shallot, chopped fine
1/2 cup olive oil
salt and pepper

Heat a small skillet to medium and add shallots and vinegar. Cook until reduced by half, then remove from heat and whisk in olive oil, salt and pepper.

Pre Race Nutrition

2009-06-17T13:14:00.000-07:00

Optimize race performance by eating well the day before and the morning of your competition. Training time is over. Technical workouts are done. Relax, double-check your gear, trust your training, and concentrate on the event. One area you can focus on preparing is your food and water intake.

As the event approaches you need to taper the intake of unnecessary race nutrients such as fat, protein, and fiber. These are dead weight and not ready sources of fuel on race day. You need fuel from carbohydrates stored properly in your liver and muscles in the form of glycogen. This can be done by replacing protein and fat blocks with low-glycemic index carbs the day before event. See below for suggested intake based on a Saturday event.

Thursday –

Start drinking more water in order to hydrate at a cellular level (sip throughout the day, not large volumes at once)
Small increase of salt intake with meals
Substitute one protein block with a carb at each meal

Example: chicken breast (lean), sweet potato, tomatoes, little olive oil/butter

Friday –

Keep hydrating as described before
Limit your fat blocks to about half normal
Substitute an additional protein block with a low fiber carb

Example: chicken breast (lean), sweet potato, tomatoes, very little olive oil/butter

Friday night –

Maintain slow, steady hydration
Maintain small additional salt
Almost all carbs (mixture low/high glycemic index)
Very little fat, protein, fiber (limit to one block of each, NO TVP)

Example: 1 block lean chicken, white pasta (not whole grain), small amount of spinach, sweet potatoes

Saturday morning –

All carbs at this meal, no fiber or fat, and very little protein (use powder)
Slow fluid intake. Stop hydrating two hours before the race, then consume 6-8 ounces just before the horn sounds (this minimizes the need for mid-event bio breaks)

Example: oatmeal, banana, white bagel, Boost, Ensure (not all of these, just a couple)
***Consume this meal two to four hours before your event in order to properly digest. The closer to event, the smaller the meal should be. Do not overload or get too hungry.

Additional suggestions:

Bring a small item with you in case of hunger before event start such as banana or Ensure
Nothing new on race day!!! If you have never eaten TVP, do not start the night before
Try to complete bodily functions before leaving your house (another reason to get up early)
If you are accustomed to it, use a small amount of coffee as an intestinal motivator… not for energy
Relax and enjoy those pre-race feelings!

Curried Tofu with Coconut Sweet Potatoes

2009-06-14T14:22:00.000-07:00

1 block extra firm tofu
2 large sweet potatoes, diced
2 tbsp curry powder, divided
1/2 tsp cayenne pepper
1/4 cup vegetable broth
1/4 cup coconut milk

Squeeze the extra water out of the tofu by compressing it under a weighted cutting board 10 minutes. Meanwhile, heat a large skillet to medium, spray with olive oil spray and saute sweet potatoes. Season with salt and 1 tbsp curry powder. Add vegetable broth, bring to boil, and let simmer 15-20 minutes. Reduce heat, then stir in coconut milk and season with more salt if necessary.
Dice tofu into 1 inch cubes. Heat a flat, non-stick skillet to high and spray with olive oil spray. Add the tofu, 1 tbsp curry powder, cayenne and salt and and toss consistently for 5 minutes or until the tofu is golden brown and crispy.

Chole

2009-06-12T13:01:00.000-07:00

Chole is an Indian dish made of spicy chickpeas and sweet curry broth. Chickpeas are a great source of carbs and this recipe is easy enough to make in a hurry (I made this before rushing to work one morning)

15oz can chickpeas, rinsed
1/2 onion, finely chopped
1/2 cup diced tomatoes
1/2 cup vegetable broth
1 tbsp curry powder
1 tsp each: salt, cayenne pepper, cinnamon, papricka

Heat a large skillet to medium high and mist with olive oil spray. Add onions and chickpeas and saute 5 minutes. Pour in broth, tomatoes and stir in spices, bring to a boil, then reduce. Cook another 5-10 minutes.

1/3 cup chole is approximately 1 carb block

Peanut Crusted Chicken Breasts

2009-06-10T13:20:00.000-07:00

1 lb chicken breasts, pounded flat
1/2 cup oatmeal flour
1 tsp salt
1/2 tsp cayenne pepper
1/4 cup fresh ground peanut butter
1-2 tbsp soy sauce

Mix together oatmeal flour, salt and cayenne pepper and coat each chicken breast with a fine layer of flour mix. Meanwhile, whisk peanut butter and soy sauce in a small bowl, then coat the chicken with a layer of the peanut mix.
Heat a non-stick skillet to medium-high and coat with cooking spray. Cook each chicken breast 4-5 minutes per side. The chicken will remain moist and tender and the crust will be crispy.

Chicken Eggplant Parmesan

2009-06-09T12:11:00.000-07:00

This is a great way to use leftover vegetables and/or chicken breast.

8-12 oz chopped cooked chicken
2-3 cups roasted eggplant, onions and peppers*
1 can diced tomatoes, drained
2 tbsp fresh basil
1 tbsp olive oil
1/2 cup shredded Parmesan

Heat oven to 400 degrees. Mix chicken, eggplant, onions and peppers. Pour in tomatoes, then stir with olive oil, basil, salt and pepper. Top with Parmesan and bake 20-25 minutes.

* Dice eggplant, onions and peppers and bake in the oven 30-45 minutes.

Walnut Chicken with Pomegranate Sauce

2009-05-29T11:55:00.000-07:00

This recipe is based on a dish I had from the International House of Food in Tallahassee. The pomegranate juice does contain carbs, so make sure you take that into account. Traditionally, this dish is made with added sugar and/or molasses, so this is a lower-carb version.

1 lb chicken breasts
1/2 cup walnuts
1 cup onion, finely chopped
1/2 cup pomegranate juice
1/4 cup vegetable broth
salt and pepper

Toast the walnuts in a 400 degree oven for 5-10 minutes. Once they are finished, grind almost all of them in a food processor. Meanwhile, tenderize and flatten the chicken by pounding it with a mallet or hammer. Lay the ground walnut out on a plate and mix with salt and pepper. Coat each chicken breast in the mixture and cook in a well-oiled pan 4-5 minutes per side. Remove the chicken from the pan and set aside under tin-foil.

In the same pan, add onions and use a wooden spoon to remove the brown bits from the bottom of the pan. After the onions are translucent, add the pomegranate juice and the broth and bring to a boil. Reduce and let simmer until the liquids are reduced by half, about 5 minutes. Add the chicken back into the pan and simmer until cooked through. Serve with a sprinkle of walnuts on top.

Pizza!

2009-05-13T10:23:00.000-07:00

1/4 cup warm water
1 tsp yeast
1.5 cup oatmeal flour
1/2 cup flax meal
2 tbsp olive oil
1 tsp salt
1 tbsp Italian seasoning

Mix yeast with warm water and let sit 2 minutes. Meanwhile, mix oatmeal flour, flax, olive oil, salt and italian seasoning. Stir in the yeast and let sit 10-15 minutes. To cook, heat the oven to 425 and cook 15-18 minutes.

Top with part-skim mozzerella cheese, fresh tomatoes, basil, mushrooms or any other toppings you like!

Walnut Flax Pancakes

2009-04-28T18:20:00.000-07:00

Do not fear the flax! These pancakes are nutty, hearty and super flavorful. To make a quick sugar-free syrup I put 1/4 cup of chopped frozen cherries in the microwave for 2 minutes. The result was a thick and rich cherry sauce. Of course, these would be great with honey as well...

1 cup millet or oatmeal flour
1/2 cup flax
1 egg
1/2 cup warm water
1/2 tsp salt
1 tbsp cinnamon
1/4 cup chopped walnuts

Mix all ingredients except walnuts in a large bowl. Heat a skillet to medium and mist with cooking spray. Pour in approximately 1/3 cup of batter, and sprinkle with about 2 tbsp walnuts. Cook 3-4 minutes per side, then flip. Serve warm.

Marinara Sauce

2009-04-27T14:01:00.000-07:00

Store-bought spaghetti sauce, while quick and easy, contains sugar along with a plethora of other additives. My zone-friendly marinara sauce is perfect with meatballs or on pizza and is super easy to make.

1 onion, finely chopped
1 tbsp olive oil
salt and pepper
15oz can chopped tomatoes
2 tbsp fresh basil chiffonade
1 tbsp balsamic vinegar

Heat a small pot to medium heat, pour in olive oil, then add onions. Season with salt and pepper and then cook until onions are soft and translucent, about 10 minutes. Stir in tomatoes (do not drain the can all the way), basil and vinegar. Cook another 10 minutes.

*If you want a thicker sauce, add 2-3 tbsp tomato paste.

Salad Dressing

2009-04-21T13:10:00.000-07:00

Salad dressings typically have a lot of sugar in them, thus creating a higher carb content. By making your own dressing you can control what goes in it and switch it up according to your mood.

1/4 cup balsamic vinegar
1 tbsp dijon mustard
2 tbsp minced chives
salt and pepper
1/2 cup olive oil

Whisk the first four ingredients together, then slowly whisk in olive oil. You can substitute chives for any fresh herb you like and can also switch the balsamic vinegar for apple cider vinegar.

If you would rather purchase your salad dressing, try this option from Annie's. It is delicious and completely sugar free. (Annie's Naturals Goddess Dressing)

Brisket

2009-04-21T10:29:00.000-07:00

Brisket is typically made with loads of sugar-enriched ketchup, but this version is sugar-free and delicious. The apple cider vinegar makes the brisket taste like East-coast southern barbecue.

2lb beef brisket

salt and pepper

1 tsp red pepper flakes

15oz can diced tomatoes

2 tbsp apple cider vinegar

1 large onion, quartered

1 cup water/broth

Heat a large covered skillet to medium-high. Season brisket with salt and pepper, place in the skillet (mist with olive oil spray) and brown each side. Add the remaining ingredients, then place in a 325 degree oven. Cook 2.5 to 3 hours.

Going Sugar Free

2009-04-20T07:55:00.001-07:00

As Americans, our diets are rampant with additives, hormones and chemicals that have affected our bodies in ways we are just beginning to understand. One way to control what goes in and out of your body is to cook everything yourself, from scratch, as much as possible. While the notion of 'cooking from scratch' indicates a level of expertise beyond most peoples grasp, this website has shown, I believe, that the image of the elderly woman covered in flour, sweating in the kitchen is anachronistic. The key to becoming master of your dietary destiny is to be aware and vigilant as to what you are eating.

Sugar is a naturally occurring substance, yet it a pervasive part of the obesity problem in this country. Sugar, in all its variant forms, is included in packaged foods that might not seem so obvious. Thus, experiment, for a week, a month, a day, to go without consuming sugar. Now, I will preface this by saying that I do not suggest you forgo the sugars that are natural in raw fruits or vegetables, but to eliminate sugar from the other parts of your diet. Salad dressings, yogurt, alcoholic beverages all include sugar. This experiment will not only cut calories and carbs, it will also test your dependency on sugar.

The key to this experiment is to carefully read labels and be aware of sugar's many names. This article in Delicious Living outlines not only the negative affects of sugar on the body, but also provides a list of not-so-obvious names that might appear on a label.

All this week I will be providing recipes and alternatives to packaged foods we rely on that contain sugar. The week before the Red Hills Triathlon I went sugar-free as an experiment and I felt stronger during our workouts and less hungry between meals. This might be the step that will move you from a dieting plateau or increase your potential as an athlete.

Spaghetti Squash Alfredo

2009-04-16T10:38:00.000-07:00

2-3 cups spaghetti squash

1/2 onion, sliced

1 jar roasted red peppers
1/2 cup broth

1/8 cup feta cheese

salt and pepper

Heat a small sauce pan to medium-high and mist with cooking spray. Add onions and roasted red peppers and saute 3-4 minutes. Pour in broth and cook another 5 minutes. Put into a blender and add feta cheese. Puree until smooth, then season to taste with salt and/or pepper. Serve over spaghetti squash.

Pho Bo (Beef Soup)

2009-04-15T12:41:00.000-07:00

Typically Pho Bo is a noodle-based soup, but we replaced the noodles with meaty, thinly sliced shitake mushrooms. This recipe looks complicated, but it is really easy. Don't forgo the broth; adding the flavors of the onion, ginger and cloves is absolutely necessary.

Broth:
2 cups vegetable broth
1 cup water
1 onion, quartered
2 garlic cloves
2 tbsp peeled ginger root
1 tsp whole cloves
1 tsp salt

Heat all ingredients in a large soup pot. Bring to a boil, simmer 15 minutes, then strain back into pot.

8oz shitake mushrooms, sliced
2 tbsp fish sauce
1 lb beef sirloin, sliced
1 onion, sliced
Broth (recipe above)

Put mushrooms, fish sauce and onions into hot broth. Simmer, then add beef about 5 minutes before serving.

Serve with:
beans sprouts
jalapenos
lime
cilantro

Chicken Cacciatore

2009-04-13T15:24:00.000-07:00

Chicken cacciatore is the perfect zone dish because the sauce is filled with low-carb veggies.

1 lb chicken breasts
2 tbsp oatmeal flour
1 tbsp olive oil
1 bell pepper, chopped
1 onion, chopped
1 tsp thyme
15oz can diced tomatoes
1/4 cup white wine
1/4 cup chicken broth
2 tbsp capers
salt and pepper

Dredge chicken breasts in oatmeal flour mixed with salt and pepper. Spray a large pan with cooking spray, then brown the chicken on eat side, about 5 minutes. Remove from pan and set aside.
Add bell peppers and onions and season with salt, pepper and thyme. Cook about 10 minutes, then pour in capers, tomatoes, white wine and chicken broth and bring to a simmer. Add chicken back into sauce and cook 15-20 minutes.