The Athlete’s Palate – Zucchini Muffins
2 cups unbleached or all-purpose flour
3/4 cup granulated sugar
3/4 cup light brown sugar
2 teaspoons baking soda
1 teaspoon baking powder
1 teaspoon ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground nutmeg
1 1/4 cups vegetable oil
1 teaspoon pure vanilla extract
2 cups shredded zucchini (about 2 medium)
1 cup shredded carrot (about 1 large carrot)
1 cup coarsely chopped walnuts
1 cup mixed dried fruit (currants, apricots, cherries)
Preheat oven to 325F
Combine the flour, sugars, baking soda, baking powder, cinnamon, cloves, and nutmeg in a large mixing bowl. Mix the oil, eggs, and vanilla extract in another bowl, and pour into the dry mixture. Mix until thoroughly combined. Add the zucchini, carrot, walnuts, and dried fruit and mix until just combined.
Coat 2 muffin pans with cooking spray or line with paper liners.
Fill each muffin cup two-thirds full, using an ice cream scoop or a 1/4-cup measuring cup. Place the pans on the center rack of the oven and bake for approximately 20 to 25 minutes, or until the muffins spring bakc when touched. Cool in the pan on a rack for 10 to 15 minutes. Remove from the pan and let the muffins cool completely directly on the rack.
per serving: 246 calories, 3 G Protein, 27 G carbohydrates, 15 G Fat
Libby’s Chicken Tortilla Soup
This soup is super easy to make and tastes wonderful after a long, cold run!
Ingredients: (I use organic items as much as possible)
1/4 cup olive oil
1 onion, diced
1 Pasilla pepper diced (this is a key flavor ingredient)
1 Jalapeno pepper, remove seeded if you don’t like it hot
4 garlic cloves, chopped up
1 teaspoon cumin
1 teaspoon paprika
a pinch of crushed red pepper flakes
salt and pepper to taste
2 limes, juiced
1 pound of cooked chicken (rotisserie, grilled, leftovers..) cut into bite-sized chunks or shredded
2 15 oz cans of whole stewed tomatoes
1 49oz can of chicken broth (or 3 chicken bouilon cubes in 6 cups of water)
1 15 oz can of black beans, drained
1 15 oz can of corn kernels, drained
Directions: Heat olive oil in a large stock pot over medium heat. When hot, add the onions, peppers & garlic and saute until just al dente, stirring frequently. Add the dry spices and lime juice and stir. Add the chicken, tomatoes, broth, beans and corn. Bring soup to a simmer and cook for about 30 minutes.
Garnish with sliced avocado, shredded cheese, sliced limes, or even Chipotle flavored tobasco sauce. Don’t forget taco chips (that’s the tortilla part) and a well deserved cold beer! (serves 6-10)
If you are feeling REALLY inspired – fry up your own tortilla strips in olive oil and lightly season with salt while they are still hot.
1/2 tsp Saffron
3 cups Arborio rice
6 cups Chicken stock
1 Lb shrimp
2 chicken breasts
Salt, Pepper, Olive Oil
1 lb Chorizo- OR make your own turkey Chorizo (see recipe below)
4 Large Cloves Garlic
1 cup white wine
1 tbsp Paprika
1 cup canned diced tomatoes
1 tbsp Parsley
1 cup frozen peas
1 can Jarred Red Peppers (Pimentos)
Put saffron and chicken stock into a large pot, heat slightly and then let sit for a while. Saffron needs time to absorb into the chicken stock, so just set it aside. You do not want to let it cook because you’ll need all of the liquid. Put a tbsp of olive oil in a large frying pan and cook cubed chicken breast on medium heat until brown. Set aside, cook shrimp and set aside. Roll Chorizo into small patties (between the size of a quarter and a golf ball). Cook on medium heat and set aside. Drain all fats from frying pan. Add another tbsp olive oil into large frying pan. Sautee chopped onions and minced garlic for just a minute or two. Add wine and cook for a few more minutes, letting wine cook off and absorb flavors of onion and garlic. Add Paprika, Tomatoes and parsley. At this point, you’ll want to transfer all ingredients over to a large pan or pot. Fry arborio rice with a little bit of olive oil (a minute or two) in a pan. This allows the rice to absorb the chicken stock better once in the pot. Add rice, chicken stock mixture, meats, and peas into the large mixture. Stir, bring to a boil, and then quickly reduce to a simmer. Cover and let cook for 35-45 minutes, or until done. You’ll need to check it a few times, but it will be done when chicken stock is absorbed and rice has a good texture. Do not stir. For garnish, slice Pimentos and put them on top of Paella to serve.
Turkey Chorizo– *This is the recipe I use. I add a little more spice than they recommend and do not marinate overnight if I don’t have time.
Split Pea Soup
1 lb Dried Split Peas
1 lb Ham, cubed
1 cup chopped carrots
1 cup chopped onions
3/4 cup chopped celery
3/4 cup chopped small potatoes (optional)
1-2 cloves garlic, minced
2 bay leaves
Salt and Pepper
8-10 cups low sodium chicken broth
Toss all ingredients into a slow cooker, stir, and cook on High 4-5 hours or Low for 8-10 hours.
Easy Whole Wheat Pizza
1 bag of Trader Joe’s Whole Wheat Pizza Dough
Low Fat Mozzarella Cheese
Zucchini, Corn, Mushrooms, Onion, Bell Pepper, Broccolini, Asparagus, Tomatoes
2-3 tbps flour
Preheat oven to 450 degrees. Flour a baking sheet evenly. Take dough out of bag, and stretch evenly, using flour to make it less sticky. Stretch across the pan until it is large and thin enough for the pizza. Spread pizza sauce over the dough. Sprinkle chopped vegetables over pizza, and top with low fat mozzarella cheese. Bake for approximately 8-12 minutes, watching closely.
Chicken and Steak Peruvian Kebabs
my version edited from Making the Cut (a book by Jillian Michaels)
1 1/2 pound of meat- mix up chicken bresst an boneless sirloin steak. Cut into 1/2 inch pieces
3 tablespoons red wine vinegar (add red wine or more vinegar if needed)
2 teaspoons paprika
1 teaspoon freshly ground black pepper
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1 bell pepper
1 tsp paprika
1/2 tsp freshly ground black pepper
1/4 tsp turmeric
3 tbsp chopped parsley
1. Combine meat, vinegar, pepper, cumin, turmeric, and paprika in a bowl. Stir well, cover and chill for 3 hours to marinate.
2. Prepare the rub: combine rub ingredients in a bowl.
3. Preheat grill to 425
4. Thread together kebabs with meat, pineapple, peppers, onion. Spray grill rack with cooking spray. Place kebabs on grill rack. Grill for about 8-12 minutes (flipping halfway through).
Salmon with a Pepper Lime Rub
(my version edited from Cooking Light Magazine)
Combine the following in a bowl and stir:
1 tbsp lime zest
1/2 tsp cracked pepper
1/2 tsp kosher salt
1 tbsp olive oil
a squeeze of lime juice
Set oven to “broil”. Spray cooking spray on a broiling pan generously, place salmon on pan (skin down). Rub the lime mixture generously on the top of the salmon. Broil for about 7-9 minutes, just until the pieces flake on the top and it is cooked all the way through.
*Although I usually bake fish, broiling using this recipe makes the rub create more of a “crust” on the salmon which is very flavorful
Barley Chicken Sausage Salad
(My version edited from Cooking Light Magazine)
1 small onion, chopped (3/4 cup)
1 garlic clove, minced
1 tbsp olive oil
3/4 cup pearl barley
2 cups chicken broth
1 1/2 cup zucchini, chopped
1 1/2 cup cherry tomatoes, halved
1/2 tsp salt
1/2 tsp pepper
1-2 cooked chicken sausages, chopped
Low fat feta cheese
Heat olive oil in large pot on stove top. Add chopped onion and garlic, cook 2-3 minutes. Add barley, cook an additional 1-2 minutes, careful not to burn barley. Add chicken broth and bring mixture to a boil, lower heat and cover the pot. Let this simmer for 30 minutes, stirring occasionally. Add salt, pepper, chicken sausage, zucchini, and tomatoes. Stir, cover, and allow to cook on low for 5 minutes. Serve hot or cold, sprinkle feta cheese on top.
Chicken Tortilla Soup
* 2 teaspoons olive oil
* 6 (6-inch) corn tortillas, preferably a little old and dried out
* 1 medium onion, chopped
* 4 garlic cloves, minced
* 1 medium jalapeno pepper, chopped
* 1/2 medium green pepper
* 4 small boneless skinless chicken breasts
* 1 cup frozen corn
* Optional can black beans, drained
* 1/2 cup dry white wine or water
* 2 teaspoons cumin
* 1 teaspoon chili powder
* 1/4 teaspoon cayenne pepper
* 4 (14 ounce) cans chicken broth
* 2 (14 ounce) cans diced tomatoes
* 2 (8 ounce) cans tomato sauce
* Chopped fresh cilantro
* 1 lime cut into wedges
1. If you are starting with somewhat old, dried out tortillas, great. If not and you are starting with relatively fresh tortillas, put them on a baking sheet and put them in the oven at 200°F for 10-15 minutes to dry them out a bit. It is best to start with tortillas that don’t have a lot of moisture in them. Cut tortillas in half; cut halves into 1/4-inch strips. In 3-quart saucepan, heat oil over medium-high heat. Fry strips in oil, 1/3 at a time, until light brown and crisp. Remove from pan; drain on paper towels. Reserve.
2. Sauté onion, garlic, jalapeño and green pepper with olive oil in a large pot until soft.
3. Add all the rest of the ingredients to the large pot and bring to a boil.
4. After about 15 minutes, remove the chicken breasts and shred.
5. (Two forks work well to pull the chicken apart!).
6. Return shredded chicken to the pot and simmer an additional 45 minutes.
7. When ready to serve, put half of tortilla chips in bottom of bowls, pour soup over each. Then top with rest of tortilla strips and fresh cilantro. Serve with wedges.
Zucchini Raspberry Blueberry Bread
1 Egg and 1 egg white, beaten,
1/2 Cup Vegetable Oil
1 1/2 tsp Vanilla
1 cup sugar (I cut down a little bit more than this)
1 Cup shredded Zucchini
1 1/2 cups Whole Wheat Flour**
1/2 tsp salt
1/2 tsp Baking powder
1/8 tsp baking soda
2 tsp cinnamon
2/3 cup blueberries (fresh is best)
2/3 cup raspberries (fresh is best)
1. Preheat oven to 350 degrees F. Lightly loaf pan.
2. In a large bowl, beat together the eggs, oil, vanilla, and sugar. Fold in the zucchini. Mix in the flour, salt, baking powder, baking soda, and cinnamon. Gently fold in the blueberries. Transfer to the prepared loaf pan.
3. Bake 45-50 minutes in the preheated oven, or until a knife inserted in the center of a loaf comes out clean. Cool 20 minutes in pans, then turn out onto wire racks to cool completely.
** May need to add a bit of extra liquid (juice or water) to account for Whole Wheat Flour.