Recipes – As Requested!
Here are a few simply delicious recipes. These first few are particularly appropriate for post-exercise with the right combo of protein and carbs to help you recover and keep you going. I am so excited to get my new Precision Nutrition Cookbook for more awesome meals like these!These are great meal for after a good, hard workout!
Post-Workout BANANA CRÈME PIE OATMEAL
These are great meals for after a good, hard workout!
Ingredients:
Low-fat milk or almond milk 1 cup, Coconut milk ¼ cup, Old fashioned large flake oats ½ cup, Water ¼ cup, Vanilla protein (equal to 25 g protein) 1 scoop, Banana (sliced) ½
Serving Size: Serves 2 large or 4 small.
Preparation Time: 3 min. Cooking Time: 10 mins
Instructions:
In a small pot bring milk and coconut milk to a boil over medium heat. Add the oats. Reduce heat to medium-low and simmer until milk is absorbed (approximately 7-10 minutes), stirring occasionally. Combine 1⁄4 cup of water with protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, mix powder with water in blender or food processor and blend until protein is dissolved. Pour protein mixture and bananas over oatmeal and serve. Serves 2 large or 4 small.
Variations and Options:
If you like your oatmeal softer, add 2-4 tablespoons of extra water to the pot before adding oats. If you are lactose intolerant or wish to avoid dairy, replace the 1 cup of milk with 1 cup of water and ½ scoop of protein powder or 1 cup of almond milk. Alternatively, you can substitute with non-cow’s-milk dairy (e.g. goat’s milk, yogurt). For a creamier mixture, instead of mixing the protein with ¼ cup of water, try combining the protein with ¼ cup of apple sauce or yogurt. If you’d like your oatmeal to be infused with banana flavor, add ½ cup of mashed banana once the oatmeal has simmered for 5 minutes. Then continue to cook for an additional 2 minutes or so.
Post-Workout SPAGHETTI SQUASH SPAGHETTI
Ingredients:
Spaghetti squash 4 cups, Coconut oil or other high quality oil 1 tbsp, Salt ½ tsp, Pepper 1⁄8 tsp, Cinnamon 1⁄8 tsp, Olive oil cooking spray, Ground sirloin or extra lean ground beef (340 g) 12 oz, Onion (small diced) 1 cup, Tomato sauce 2 cups, Cashews (crushed) ¼ cup, Parmesan cheese (grated) ½ cup
Serving Size: Serves 2 large or 4 small.
Preparation Time: 15 min. Cooking Time: 45 Mins
Instructions:
Preheat oven to 375°F. Cut squash in half and clean out the center and seeds. Place cut side up on a baking sheet and drizzle with oil or butter. Season with salt, pepper and cinnamon and then place in the oven. Bake squash for 45 minutes or until tender enough to stick a fork into it with minimal resistance. Remove from oven and allow it to cool a little. While the squash is baking, preheat a non-stick frying pan on medium heat, lightly coat with spray and add the ground sirloin. Sauté the sirloin in batches if necessary, until lightly browned and cooked all the way through. Add onions and sauté for 2 minutes more. Remove from heat, add in the tomato sauce and cashews, and set aside. Once squash has cooled a little, scoop the flesh out of the skin with a spoon, measure and add it to the meat sauce. Next, reheat in the frying pan on medium until warm. Garnish with the parmesan. Serves 2 large or 4 small.
Variations and Options Make this post-workout recipe a chicken recipe by substituting sautéed chicken breast for the ground beef. For a lower-carb anytime dish, reduce spaghetti squash from 4 cups to 3 cups. For a more gourmet approach, plate the warm squash first, top with the hot meat sauce and then garnish with the parmesan, adding some chopped basil on top.
Post-Workout CHICKEN PESTO PIZZA
Ingredients:
Boneless skinless Chicken breast (170 g) 6 oz, Salt ¼ tsp, Pepper 1⁄8 tsp, Olive oil cooking spray, Whole wheat tortilla, Pesto 3 tbsp, Broccoli florets (small) ¼ cup, Sundried tomato (thin sliced) ¼ cup, Asparagus (cut into ½ inch pieces) ½ cup, Aged white Cheddar ½ cup
Serving Size: Serves 1 large or 2 small.
Preparation Time : 10 min. Cooking Time : 45 Mins
Instructions:
Season chicken with salt and pepper and then sautee until done. Set aside. Preheat oven at 400°F. Lightly coat a baking sheet with spray and place the tortilla shell on the tray. Spread the pesto base evenly around the shell leaving the outside inch free for the crust. Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together. Spread evenly covering the pesto. Top with the cheese and bake until cheese is melted and shell is lightly toasted (about 10 minutes). Serves 1 large or 2 small.
Variations and Options:
For a flavor variety try your favorite hummus or spread as a substitute for the pesto. Use seasonal vegetables whenever possible as they not only taste better but have a healthier nutritional profile. For a cheesy variety, try using mozzarella, feta, havarti or swiss instead of cheddar.
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