Friday, January 25, 2008

Roasted Vegetables

Side - Roasted Vegetables

The Vegetables

2 Yams, peeled and chopped
1 Butternut Squash, chopped
1 Eggplant, quatered and speared
2 Cups Grape Tomaotes
3 Cups Portobella Mushrooms, sliced

The Marinade

6 TBSP Extra Virin Olive Oil
8 TBSP Balsamic Vinagrette
1 TBSP Brown Mustard
Sprinkle Basil
Salt and Pepper to Taste

After cleaning and cutting all of the above ingredients, put into a 1 gallon zip lock bag. Drizzle the marinade over the cut vegetables inside the bag. Let sit for 45-60 minutes. Places vegetables in oven at 325 degrees until browned. Flipping vegetables occassionally.

Tuesday, January 22, 2008

Cranberry Citrus Chicken

This one takes literally no more than 10 minutes to prepare and cook. Very fast, very tastey.

1TBSP Extra Light Virgin Olive Oil
6 oz Quorn Chik'n Tenders (not breaded)
1/3 cup Whole Dried Cranberries
1/3 cup Whole Blanched Almonds
Juice from 1/2 of a Medium Lime
A Sprinkle of Basil

Heat the olive oil over medium heat in a skillet.
Lightly brown the Quorn Chik'n Tenders.
Squeeze the juice from half the lime into the skillet.
Add cranberries, almonds, and lightly sprinkle with basil.
Cook for 3-4 minutes, mixing occassionally.

Be careful not to cook the cranberries too long, so they don't start to carmelize.

Thursday, January 17, 2008

Snack / Appetizer - Edamame Hummus

Edamame Hummus -Ellie Krieger, The Food Network

-2 cups shelled edamame, cooked according to package directions
-1 cup silken tofu, briefly drained of excess liquid
-1/2 teaspoon salt, plus more to taste
-3 cloves garlic
-1/4 cup olive oil
-1/3 cup lemon juice, plus more, to taste
-1 1/2 teaspoons cumin, plus more, for garnish

Set 1 tablespoon of edamame aside for a garnish. Place the rest of the edamame, tofu, salt, garlic, oil, lemon juice, and 1 1/2 teaspoons cumin in the bowl of a food processor and process until very smooth, about 2 minutes. Season with additional salt and pepper, plus more lemon juice, if desired. Remove to a serving bowl and garnish with reserved edamame, and some cumin.

Thanks for another great find Mara!

Monday, January 14, 2008

Stuffed Squash

Post Training Stuffed Squash

Taken from the Performance Menu, slightly adapted.

1 small acorn squash
7oz Morning Star Meal Starters, Crumbles
1/2 cup whole dried cranberries
Paprika to taste

1. Cut around the stem end of the squash and remove, much like how you would start if carving a pumpkin. With a spoon, dig out the seeds and pulp. Cut a flat spot on the bottom of the squash, so it will stand up. Place the squash on a baking pan, bake at 400 degrees for 25 minutes.

2. Brown the Meal Starters Crumbles in a skillet, adding the cranberries and paprika. After 25 minutes, remove the squash and fill the cavity with the above cooked mixture. Return the squash to the oven for 15 more minutes. Allow to cool before eating!

I haven't tried the original recipe from the Performance Menu due to it containing ground turkey, but I do like the cranberry substitution from the suggested fruit of pineapple or raisins.

Chili Con Tempeh

Chili Con Tempeh

Taken from Gary Null's Power Foods, slightly adapted. Very hearty, very tasty.

2 16-ounce cans chopped tomatoes
1 3-ounce can tomato paste
1 cup of frozen white corn
1 zucchini, chopped
1 large sweet potato, chopped
1 bell pepper, chopped
1 jalapeno pepper, minced
3 TBSP chili powder, more or less to taste
2 tsp cumin
1 tsp dried oregano
1 package tempeh, crumbled
1 15-ounce can kidney, pinto, or black beans, thoroughly rinsed

1. In a large pot, combine tomatoes, tomato paste, corn, zucchini, sweet potato, bell pepper, jalapeno pepper, chili powder, cumin, and oregano.

2. Cover and simmer for 1 hour.

3. Add the tempeh and beans and simmer for 30 minutes more.

4. Can be served as is, or with brown rice.

Sunday, January 13, 2008

Appetizer - Olive and Eggplant Dip

2 Italian eggplants (10 ounces each) halved lengthwise
1 1/2 tsp extra virgin olive oil
1 garlic clove, thinly sliced
1/4 tsp coarse salt
1/2 cup, pitted Kalamata Olives
1/2 cup, Pitted green olives, Sicilian or Picholine
1 tsp finely chopped, fresh oregano
1 tsp finely grated, lemon zest
pinch of red pepper flakes
2 yellow red bell peppers, cut into even slices

1. Preheat oven to 400 degrees. Place eggplants, cut sides up, on a rimmed baking sheet, and brush with 1/2 teaspoon oil. Scatter garlic over tops, and sprinkle with salt. Roast until golden and tender, about 20 minutes. Let cool slightly.

2. Remove eggplant seeds; spoon flesh and garlic into a food processor. Puree; transfer to a medium bowl.

3. Add olives to processor, and pulse until coarsely chopped. Add to bowl with eggplant mixture. Stir in chopped oregano, lemon zest, red-pepper flakes, and remaining teaspoon oil. Garnish with oregano leaves and lemon-zest strips. Serve with bell peppers.

Submitted by Mara, from

Curry Ginger Tofu

Sweet Curry Ginger Tofu

1lb Soft Tofu, cubed
1 Red Bell Pepper, diced
20 Fresh Brussel Sprouts, skinned and halved
2 cups Fresh Spinach
2 TBPS Extra Virgin Light Olive Oil
1 tsp Sweet Curry Powder
1/2 tsp Ginger
1/2 tsp Ground White Pepper

Heat olive oil in large skillet over medium heat.
Add Sweet Curry Powder, Ginger, and Ground White Pepper.
Cook Tofu and Brussel Sprouts until lightly browned.
Add in Red Bell Pepper and Spinach, cook for 2-3 more minutes until red bell pepper and spinach are just warmed.

Thursday, January 10, 2008

Breakfast - Hearty Oatmeal

Prepare one serving of Old Fashioned Oats as instructed.

Once cooked, add in

2 TBSP of Natural Peanut Butter
1/3 cup of Dried Cranberries
1/4 cup of Sliced Almonds

Once the above ingredients have been mixed in with the oatmeal, serve.

Wednesday, January 9, 2008

Appetizer - Chili Con Queso Style

Appetizer - Chili Con Queso ~ Rich's Favorite

(meatless and they'll never know)

Morning Star Crumbles, 1 package
Diced Tomatoes, 16oz can
Cubed Light Cream Cheese, 1 block
Chili Powder
Hot Paprika

Brown the package of Morning Star Crumbles.
Add Cumin and Chili Powder to taste.
Add Diced Tomatoes and bring to a simmer.
Add Cubed Light Cream Cheese until melted.
Sparingly sprinkle Hot Paprika.
Simmer for another 3-5 minutes.

Serve Warm with Celery Sticks or Whole Wheat Tortilla Chips.

Veggie Stir Fry - An Unusual Combo

Veggie Stir Fry - An Unusual Combo

Extra Vigin Light Olive Oil
Fresh Brussel Sprouts, 10, Halved
Sliced Baby Bella Mushrooms, 1 cup
Dark Red Kidney Beans, 1 cup
Fresh Baby Spinach, 2 cups

Heat the frying pan with olive oil over medium - medium high heat.
Place the halved brussel sprouts in the pan flat side down, allow to brown.
Add Mushrooms, cook until almost translucent.
Add Kidney Beans, to warm.
Add Spinach, keep over heat until spinach is cooked.

Serve Warm.

(If you aren't worried about sodium, sprinkle with a bit of sea salt)


Recipes for Performance & Fitness is a complimentary listing of recipes that are all vegetarian friendly. All the recipes on this site can substitute any lean protein source where desired. Some recipes listed may contain nuts, milk, soy, eggs, wheat, and gluten. Any recipes borrowed from another source will be acknowledged.