Coach J's Diet and Nutrition Advice

Archive for the ‘recipes’ Category

Here’s a Paleo dish, fit for a Firebreather. It takes about 20 minutes to prepare and 30 minutes to bake. So, in less than an hour, you can cook a tasty tenderloin that can feed you and your family for several days.

Ingredients:

• 14 oz pork tenderloin
• T olive oil
• 1 clove garlic, minced
• 1 1/2 cups fresh spinach leaves
• 1/4 tsp salt
• coarse ground black pepper to taste
• 2 T balsamic vinegar
• 2 T dijon mustard
• 2 sprigs rosemary (1T), chopped

Instructions:

Preheat oven to 425 degrees.  Using a sharp knife, cut meat in half lengthwise, cutting to, but not through to the other side.  Spread the meat flat.  Place tenderloin between 2 sheets of plastic wrap and pound lightly with the flat side of a meat mallet. 

Heat oil in a pan over medium heat.  Add garlic, spinach, salt and pepper.  Stir until spinach is wilted.  Remove and roughly chop.  In a bowl mix together vinegar, dijon (I used honey dijon) and rosemary. Spread 1/2 mixture evenly over tenderloin. Spoon spinach evenly along the inner edge of the pork.

Roll up tenderloin, starting at the spinach end.  Tie meat with string (dental floss also works), first at center, then 1-2 inches from both ends.  spread remaining vinegar mixture over the top of the tenderloin. 

Bake at 425 for 25-30 minutes, or until meat thermometer registers 160 degrees. Then, voila … enjoy! (This recipe was found in “Clean Eating” magazine.)

As always, please post your meals, sleep and any nutrition questions to Comments below.

This post contributed by Coach Lis….with a smidge of assistance from Tin Man.

The Primal Blueprint Cookbook hasn’t let me down.  Every recipe I have made from this book has been exceptional in all areas – from the ingredients to the cooking directions and the amazing flavor.  The actual recipe is for roasted turkey breast, but I found organic whole roasting chickens at Kroger…so I improvised.  

The first thought that came to my mind when I had my first bite of this chicken was,”The colonel has nothing on me!”  The skin is soooo crispy and flavorful!

Ingredients:

• 4-5 pound roaster chicken or bone-in turkey breast
• 3 T unsalted butter
• 1T finely chopped fresh sage ( I used dried)
• 1 T fresh or 1 tsp dried thyme
• 1/4 cup finely chopped fresh parsley
• 1/4 tsp pepper
• 1 tsp salt
• 1 garlic clove, finely chopped
• 1 cup chicken or turkey broth

Instructions:

Preheat oven to 425 degrees.

Gently melt the butter with the herbs, salt, and pepper.  Remove from heat and add the garlic.  Gently pull the skin away from the meat and drizzle a little bit of butter under the skin.  Drizzle or brush the rest of the butter over the top and sides of the meat.

Roast uncovered in a roasting pan for 45 minutes.  Then, add the broth to the pan and continue to roast until the temperature reaches 165-170 (approx. another 45 minutes).  If the skin on the top of the turkey begins to get too dark, lightly cover it with foil.

Remove the meat from the oven and pour any liquid into a saute’ pan.  Simmer the liquid on the stove for several minutes to reduce the liquid slightly.  Slice the meat off the bone, drizzle juices on top and serve.

Let us know how you like this recipe. And as always, let us know what you are eating: post your meals to Comments.

Contributed by Coach Lis.

Growing up in an Italian household, my mom used to make fried eggplant that was dusted with white flour and Italian spices.  My sisters and I used to stand at the stove and wait for them to come out of the frying pan.   They were delicious!   Have any of you shared a similar experience? 

Well, it seems that eggplant had become non-existent in my current household until I discovered this recipe on the Sweet Cheeks website (yes, it’s totally G-rated). 

 The first time I made the recipe I followed the instructions exactly, but we found it to be a little dry.   After a few modifications, the end result is a combination of eggplant, tomatoes and cayenne pepper that provides a welcome  burst of flavor for your tastebuds!  Below is the “doctored up” Coach Lis version of this recipe:

Here’s a great recipe for July 4th weekend. These brownies are a healthier alternative for a sweet splurge (apologies to Betty Crocker). Coach Lis has made walnut-meal brownies once before (they were delicious!), and I’m trying to talk her into whipping up a batch on Saturday.

Walnut meal is available in many grocery stores, but it’s also easy to make at home in a food processor. Simply use the “pulse” function to grind the walnuts into a fine crumb consistency.

Because the walnut meal replaces the flour that would typically be used in brownies, this recipe is Paleo/Primal-friendly. Plus, it’s gluten-free, so it might be a welcome treat for those with Celiac Disease or other intestinal disorders. Give it a try! Note: this recipe is courtesy of Primal Blueprint Cookbook by Mark Sisson.

 Ingredients

1 3/4 cups walnut meal

3/4 cup Dutch process cocoa powder

1 1/2 tsp baking powder

1 1/2 tsp baking soda

1/2 tsp fine sea salt

2 large eggs (room temp)

1 cup coconut milk (room temp)

1/2 cup honey or maple syrup

2 tsp vanilla extract

1/3 cup extra virgin coconut oil (gently melted)

1/4 cup chopped walnuts for topping

Butter for greasing pan

Servings: 18 2″x3″ brownies

Instructions:

Adjust oven rack to middle position. Preheat oven to 350deg F. Butter a 13×9x2″ baking pan. In a medium bowl, mix together dry ingredients until well blended. Set aside.

In a small bowl, whisk eggs for one minute, then add coconut milk, honey or maple syrup and whisk again. Add melted coconut oil and whisk until wet ingredients are completely blended.

Add wet mixture to dry ingredients and whisk well; be sure to scrape sides and bowl bottom so no pockets of dry ingredient remain. Batter will be thinner consistency than conventional brownies. Pour batter into prepared pan. If desired, sprinkle chopped walnuts on top of batter. Bake 35 to 40 minutes. Allow brownies to cool completely before cutting.

If give this recipe a try, let us know how you like it.

As always, post your meals to comments.

Ingredients: whey protein, almond milk, berries, sun butter, ice

Let’s face it: mornings are crazy. Getting from the bed to the shower and out the door in time to beat traffic or make the bus stop in time is usually a frenetic sprint. It leaves little time for breakfast. Yet, we all know we need to start the day right with a good nutritious meal. So what’s a Firebreather to do? Most of the grab-and-go solutions are bad choices: either too many carbs, lacking in the protein department, too much sugar or overloaded with trans-fats.
This home-blended whey protein shake has been a great solution for us. And if you’re interested in a breakfast that is delicious, fast, easy to make, loaded with flavor and stays with you up until lunch time, this shake will rock your world! Plus, it has the optimal balance of macro-nutrients (protein, carbs, fat). The fact that it is all natural and homemade, makes it an even better choice than any of the store-bought RTD shakes.
Okay, it’s time to get started. Go fetch that blender from your bar or liquor cabinet and place it on your kitchen counter. Wash it really good to scrub out the margarita residue. You’re going to use the heck out of it, since you’ll probably make more than 100 of these shakes over the next year. In a blender, combine the following ingredients (in sequential order for best results):

• 8 – 10 oz. almond milk (you can substitute milk or water)
• 6 ice cubes
• 1- 2 scoops whey protein (if you weigh more than 150 lbs, go with 2 scoops)
• 1 Tbsp almond butter or sunflower seed butter
• ¾ cup fruit (whatever you have, is in season, go with your favorites. Lis uses blueberries, strawberries, peaches, mangoes and the kitchen-sink-berries)
• Optional: cocoa powder – 1 Tbsp.

Blend on high (or use the smoothie setting if your machine has one) for 45 seconds to one minute, or until it reaches desired consistency. Lis always stops the blender to scrape the sides about midway through to ensure optimal mixing of ingredients. After blending, pour your shake into a tall plastic tumbler and get your butt out the door. Chug liberally. Rest shake in cup holder between sets. Watch out for brain freeze.

Expect to arrive at work on time, alert and well nourished. Let us know if you notice that you have a little extra zip in your step.

Nutritional Summary * – Coach Lis’ Famous Whey Protein Shake
Total calories:  350 (approx.)
Protein: 30 grams
Carbs: 25 grams
Fat: 13 grams

* – based on 1 scoop protein powder, 8 oz. almond milk; nutritional info will differ if you use two scoops of protein powder or the type and amount of liquid base you use.

Post your recipe critiques and your shakeology suggestions to comments–along with your daily meals.

Contributed by Tin Man Skip and Coach Lis