Adult Sm Gp Training

Recipe of the Month


Sample Meals and Supplementation for Off-Season/Training

 

Dr. Geneive Burley’s Start Your Morning Right Recipe

  • Measure & place 2 cups of oatmeal in a small pot.
  • Measure & place 4 1/2 cups of purified water in the pot.
  • Measure & place 1/2 cup of the ground nut mix (pre grind to save time) into the pot.    *You can also add ¼ cup of wheat germ
  • Cut a small handful of dates into small pieces :place dates, dried cranberries and/or raisins. (I usually add about a large handful of all 3 mixed together, but you can modify the berry according to personal taste.)
  • Stir it gently being careful not to make the mix murky as it tends to make it too thick.
  • Add frozen and/ or fresh fruit on the top. I usually add 1/2 cup to 3/4 cup of fruit. If I am using bananas, fresh strawberries etc., I add them at the end of the cooking.
  • Start the mixture on medium heat. When you see the first bubbles as it starts to boil, turn it down to just above low. Put the top on and set the timer for 25 minutes. I was using the larger steel cut oat flakes, so cooking time would be less for your quick oats.
  • The nut mixture consists of: Sunflower seeds, flax seeds, sesame seeds, pumpkin seeds, almonds/cashews/walnuts ground together to make a fine powder (coffee grinder works best). It's a laborious process but unbelievable nutritional content. We grind a couple of containers of the nut mix, so it lasts a few weeks and then make the oatmeal nightly, which is easy. Adding fruit and dates makes it yummy and enjoyable for the whole family.



BBQ Assorted Peppers in a Balsamic Marinade (Serves 4)

  • 1 each of Yellow/Green/Orange/Red Peppers-cut in 4 long pieces

Vinaigrette

  • ½ cup Balsamic Vinegar
  • ¼ cup Olive Oil
  • 1 teaspoons Salt
  • 2 teaspoons Thyme
  • Pepper to taste

Add peppers to vinaigrette and on medium heat BBQ or grill until tender. Take off heat and let cool in leftover marinade



Cucumber Yogurt Salad (Serves 4-6)
Ingredients:

  • 250 Gms Yogurt, plain
  • 2 Long English Cucumbers, thinly sliced
  • 6 Cloves Garlic, minced
  • 2 Tablespoons Mint, chopped finely
  • 1 Tablespoons Cilantro, chopped finely
  • 1 Tomato, chopped finely
  • 2 Tablespoons Olive Oil
  • Season Salt and Pepper
  • Garnish

Preparation:

  1. Thinly cut cucumber
  2. Mince garlic, mint and cilantro
  3. Chop tomato finely
  4. Add olive oil. Toss gently
  5. Add all ingredients to large bowl and add yogurt and season with salt and pepper.



Cumin Homus
Ingredients:

  • 2 Cans Cooked Garbanzo Beans or Chick Peas
  • 1 Bunch Finely chopped Parsley
  • 1/3 Cup Lemon Juice
  • 1/2 Cup Warm Water
  • 1/2 Cup Olive Oil
  • 5 Garlic Cloves, crushed
  • 1.5 teaspoons Whole Cumin
  • 5 tablespoons Sesame Seeds
  • Salt and Pepper to taste
  1. Blend in processor garlic cloves and parsley.
  2. Add rest of ingredients above and process until smooth.
  3. Season with salt and pepper
  4. Put in dish and garnish



Low Fat Apple Carrot Muffins

  • 1 cup Rolled Oats
  • 3 cups Whole Wheat Flour
  • 1.5 teaspoons baking powder
  • ½ teaspoon nutmeg
  • ½ teaspoon allspice
  • 1 teaspoon brown sugar
  • 1 cup grated apple unpeeled
  • 1 cup grated carrots
  • 2 cups regular OR reduced fat buttermilk
  • 2 eggs
  • 1 tablespoon vegetable oil
  1. Mix all dry ingredients in one bowl. Grate apples and carrots and mix into dry ingredients. Mix in separate bowl eggs, oil and milk. Add slowly to dry bowl and mix.
  2. Pour into 24 mini muffin tins spraying tins with canola oil. Bake for 25 minutes at 350F


Vanessa Sheren's Organic Salad ('guess-timated amounts'):

  • About 5leaves of kale, chopped and ribs removed
  • Handful of cherry/grape tomatoes, halved
  • 1/2 an avocado
  • tbsp or so of hemp seed
  • juice of half a lemon
  • salt and cayenne pepper to taste

Mix everything really well, mashing with a fork (or your hands!) so the kale wilts. It's even better if you leave it to sit for about 10 mins. before eating.

ABC Juicer (you can buy a great low priced juicer at Costco – this is the ultimate nrg blend)

  • 3 med carrots
  • 2 medium granny smith apples
  • 1 medium red beet

Juicer 'er up!

Vanessa's Qwik Power Breaky

  • Take some hot cereal (oatmeal, quinoa/buckwheat porridge, cream of wheat.
  • Add and stir 1tbsp of nut or seed butter.
  • Add and stir cinnamon, salt, and a bit of stevia sweetener to taste.
  • Add and stir dried or fresh fruit.


Breakfast of Champions

  • Combine oats or packaged organic oatmeal, 1 egg + 3 egg whites, 1 scoop of plain or vanilla whey, 1Tsp or flax seed oil or flax seed, add cinnamon to taste into a bowl.
  • Mix until smooth, poor onto a grill and cook as you would a pancake (it won't bubble like normal pancakes).
  • Cook for about 3 min on med heat, flip and leave for 2 min.
  • Top with fresh fruit like banana, blueberries, strawberries, kiwi , cottage cheese, or yogurt and voila, the breakfast of champions.
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