Make Your Body Your Machine : recipe

Fruity Cashew Quinoa

Fitness Anywhere — Wed, 06 May 2009 20:30:00 GMT

Quinoa has earned the title of super-grain for it's low glycemic index, high fiver and complete protein content, right vitamin and mineral profile, and gluten-free composition. In fact, quinoa is such a super-food that it's been heavily researched for use in long-duration manned spaceflights by NASA. Even if you're not going to the moon, you'll appreciate this out-of-this-world quinoa recipe -- complete with fruits and nuts.

Ingredients:

Quinoa 1/2 cup

Vegetable Broth 1 cup

Apple
(core removed, small diced) 1/4

Orange (peeled with outer
and central white membrane
removed, chopped) 1/4

Raw cashews
(chopped) 1/4 cup

Fresh cilantro
(chopped) 1 tbsp

Instructions

Rinse quinoa in a fine strainer and drain. Bring veggie broth or water to a boil in a medium-sized pot and then add the rinsed quinoa. Cover with a tigh-fitting lid and reduce heat to low. Simmer for 10 minutes and then add the apple, orange and cashews. Remove from heat and let it sit for another 10 minutes with the lid on. Add the cilantro, stir all the ingredients together and serve. Serves 1 large or 2 small.

For nutritional information and more delicious, healthful recipes, check out the Gourmet Nutrition Cookbook.

Fruity Chicken Skewers

Fitness Anywhere — Wed, 06 May 2009 20:20:00 GMT

Fruits usually pair well with chickena and in this recipe we've given you a great way to sweeten up your chicken breasts. This combination of chicken, fruits and sweet veggies goes especially well with flavorful dishes like our Fruity Cashew Quinoa.

Ingredients:

Bamboo skewer sticks

Boneless skinless chicken
breast (1-inch cubed, 170g) 6 oz

Pineapple (1-inch cubed) 3 pieces

Apple
(core removed,1-inch cubed) 3 pieces

Red pepper
(cut into large pieces) 3 pieces

Onion
(cut into large pieces) 3 pieces

Butter (melted) 1 tbsp

Ginger 1/2 tsp

Salt 1/4 tsp

Chili powder 1/4 tsp

Instructions

Preheat over to 350 degrees F. Carefully slide ingredients onto the skewer using lots of chicken. (For example, chicken-pineapple-chicken-apple-chicken-red pepper-chicken-onion-chicken). Continue making skewers until the chicken is used up. Combine melted butter, ginger, salt and chili powder in a small bowl. Place the skewers on a baking tray or in a casserole dish and then brush with the butter mixture on all sides. Place skewers in the oven and bake until chicken is cooked through (12-15 minutes). You can check the doneness of the chicken by tearing a piece in half. Serve and enjoy! Serves 1 large or 2 small.

For nutritional information and more delicious, healthful recipes, check out the Gourmet Nutrition Cookbook.

Chicken Taco Salad....Yummy!

Fitness Anywhere — Wed, 01 Apr 2009 07:00:00 GMT

Spring signals opening day for baseball—and farmers markets filled with fresh-picked produce loaded with vitamins and antioxidants. Celebrate a return to lighter, healthier fare with this crunchy, veggie-packed Chicken Taco Salad recipe from the Gourmet Nutrition Cookbook. Tip: For the freshest produce in town, click here for farmers markets near you: http://www.localharvest.org/

This crunchy, Mexican-inspired salad is sure to please, as it combines freshness and flavor. Whether you try it as a meal or as a side dish, you'll love the taste and the crunch.

Ingredients:

Boneless skinless chicken *** (173 g) 6 oz.

Coconut oil or butter 1 tbsp

Onion (thin sliced) 1/4 cup

Tomato 1/2 cup

Corn (frozen or canned) 1/4 cup

Fresh Spinach 3 cups

Whole wheat tortilla chips 1/3 cup
or brown rice chips (crushed)

Aged white cheddar (grated) 1/2 cup

Instructions:

Saute chicken. Set aside to cool. Add oil (or butter) and onions to hte pan, stirring frequently until onions are lightly browned, then add tomato and corn. Cook for 1 minute more. Remove from heat and set aside to cool. Coimbine all ingredients in a large mixing bowl. Drizzle one serving of your favorite dressing on the salad and serve.
Serves 1 large or 2 small.

Calories: 526

Fat: 21g

More delicious, healthful recipes and the complete nutritional breakdown are available in the Gourmet Nutrition Cookbook.

Matcha Green Tea Smoothie Recipe

Fitness Anywhere — Tue, 03 Mar 2009 06:00:00 GMT

Drinkin' of the Green
Matcha Green Tea Smoothie

This St. Patrick's Day, skip the green beer and sip something healthy--a Matcha Green Tea Smoothie. Frothy and delicious, it's made with matcha--the best green tea available--and loaded with good-for-you benefits. Whey protein plus low-fat yogurt and cottage cheese make it a true protein powerhouse!

Matcha Green Tea Smoothie

Servings: 1 large or 2 small

Ingredients:

Matcha green tea                     1 tsp
Hot water                                ¼ cup
Banana                                   ½
Coconut milk                 ½ cup
Low-fat cottage cheese            ½ cup
Low-fat plain yogurt                  ½ cup
Vanilla whey protein                 1 scoop
(equal to 25 g protein)
Pure vanilla extract                   1 tsp
Ice                                          2 cups

Instructions:
Add matcha to 2 tbsp of hot water. Mix with a fork until matcha is completely dissolved. Add remaining hot water, stirring constantly. Combine all ingredients in a countertop blender. Blend on high until mixture is smooth and creamy.

Variations and Options:
To add a little zip to this already great smoothie, use ½ teaspoon fresh ginger (grated). If you are lactose intolerant or wish to avoid dairy, replace the ½ cup cottage cheese and ½ cup yogurt with ½ cup unsweetened soy milk and ½ cup water or ½ cup protein powder and ½ cup lactose-free, plain yogurt. Alternatively, you can substitute with non-cow’s milk dairy (e.g. goat’s milk).

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