Kale Chips

It's been so long since I've added something on my recipe blog. Today I'm going to add a recipe for something extremely simple. But first, a very short story. 

Today I'm planning on seeing The Hobbit with my buddy CJ. Since the movie runs for around 3 hours, I was trying to figure out what I would bring with me to eat because I eat roughly every 3 hours. Awhile back I remember my trainer, Shawn telling me that kale chips were really good. So I decided to get to it and make myself a movie snack!

Ingredients:
4 cups chopped kale
1 tbsp olive oil
3/4 tsp sea salt
1/2 tsp oregano 




Prep time:
5 minutes

Cook time: 
10-15 minutes

Servings:
6

Preheat oven to 350F. Line a cookie sheet with parchment paper. Toss your kale in a bowl with the olive oil. Spread the kale onto the cookie sheet then season with your sea salt/oregano. Bake for 10-15 minutes or until the edges are brown, NOT BURNT!

12/22/2012

Pete's Strawberry Banana Protein 'Brownies'

Ingredients:
4 scoops strawberry protein powder/ 7.5tbsp (I use Lean Body by Lebrada but any will work.)
1 medium banana, mashed
3 tbsp almond butter
15 tbsp egg whites (.93 cups)



Prep time:
5 minutes

Cook time: 
20 minutes

Servings:
6


Preheat oven to 325. Mix everything together in a bowl with a wisk, try to get all the lumps out. Spray an oven pan and put in your 'brownie' mix. Cook for 20 minutes or until fork/toothpick comes out clean.
Each bar has 180 calories and 17g protein. 

Curried Chicken with Sauteed Spinach

Ingredients:
1 1/2 chicken breasts
1 medium onion, sliced
2 cups raw spinach 
2 tbsp water
1 tbsp olive oil
1/2 tsp curry powder
1/4 tsp cumin
1/4 tsp coriander
1/4 tsp garlic powder
1/8 tsp onion powder
1 pinch cayenne pepper
1 pinch crushed red pepper flakes

Prep time:
5 minutes

Cook time: 
15 minutes

Servings:
2



Put a large saucepan over high heat and add olive oil to coat the pan. Mix your powders with chicken and set aside. When the pan is hot enough, add the onions and cook for 5 minutes until translucent. Add chicken and 2 tbsp of water and cook for about 7 minutes then add spinach. Cook for another 3 minutes or until spinach is wilted then set aside and you're done.

10/10/2012

Roasted Broccoli and Shrimp

Ingredients:
2 medium heads of broccoli
1lb shrimp, cooked.
1 tbsp olive oil
2 cloves garlic crushed
1 tsp Italian seasoning
1/8 cup raw cashews


Prep time:
5 minutes

Cook time: 
10 minutes

Servings:
2


Preheat oven to 500. Mix broccoli, shrimp, olive oil, cashews, and garlic. and seasoning in a large bowl. Put everything in an oven pan and cook, after 5 minutes take the pan out and stir everything, then put the pan back in the oven for 5 minutes.

Avocado Salsa

Ingredients:
3 plum tomatoes  
2 Hass avocados
1/4 onion
1/4 lime 
1/4 tsp pepper
 


Prep time:
15 minutes

Servings:
4


Dice your tomatoes, your 1/4 onion, and your avocados. Put into a bowl, add lime and pepper. Adding salt is optional but I think it tastes great without it!

10/8/2012

Pete's Chocolate Almond Protein 'Brownies'

Ingredients:
5 scoops chocolate protein powder/ 7.5tbsp (I use Lean Body by Lebrada but any will work.)
2 tbsp almond butter
1/2 oz crushed almonds
3/4 cup of egg whites
6 oz nonfat greek yogurt
1/4 cup water


Prep time:
5 minutes

Cook time: 
20 minutes

Servings:
6


Preheat oven to 325. Mix all the wet ingredients with a wisk, try to get any lumps out. Stir in almonds and protein powder until completely mixed. Spray an oven pan and put in your 'brownie' mix. Cook for 20 minutes or until fork/toothpick comes out clean.

They look kind of funky but they're pretty good and not chalky.
Each brownie has 193 calories and 22g of protein.

10/5/2012

Baked Tuna

Ingredients:
2 medium onions
1lbs plum tomatoes
4 cloves garlic
1 tbsp balsamic vinaigrette 
1/4 cup olive oil
1 cup water
1/4 cup chopped parsley
2 tuna steaks, around 1lb total

Prep time:
15 minutes

Cook time:
50 minutes

Servings: 
2 

Dice onions, slice tomatoes in half horizontally, crush garlic but keep whole.

Preheat oven to 350F. Put olive oil on the bottom/sides of a baking dish. Put all of the onions on the pan, season with salt. Put the tuna steaks on top of the onions, then cover the onions/tuna with tomato slices. Add the garlic, then pour in water. Add the olive oil and balsamic over everything, then sprinkle the parsley over everything. Cover the baking dish and cook!

Paleo Chicken Tacos

Ingredients:
1 lb chicken thighs/beasts
seasoning
3 plum tomatoes
1/2 medium onion
1 tbsp chopped cilantro
Radicchio or iceberg lettuce for taco shells

Prep time:
15 minutes


Cook time: 30-40 minutes

Servings: 
1

 
This one is relatively easy and I think it's really good. Start off by seasoning your chicken. I have my own taco seasoning that I use. 
Sauté your chicken on high for around 30-40 minutes.

While the chicken is cooking, I'll usually make salsa. Dice your tomatoes, onion, cilantro, and top with ground pepper if you'd like. your salsa is now done!

Ply a few leaves off your lettuce or radicchio, try not to rip them because they are delicate.

After the chicken is done cooking, set it to the side until its not super hot.

Then take your lettuce leaves and fill with chicken/salsa!

Taco Seasoning

This is for 1lb of meat.

1 tsp chili powder

1 tsp paprika

1/2 tsp cumin

1/2 tsp onion powder

1/2 tsp garlic powder

1 tsp ground coriander

1/4 tsp cayenne pepper

Spicy Steak Rub

So I was just preparing dinner for tonight, I'm making steak. While I was getting it ready I decided maybe it'd be a good idea for me to do a writeup on what I put into my steak rub and how much of it. This recipe is for 1lb of steak.

Ingredients:
1/2 tsp coriander
1/4 tsp smoked paprika
1/4 tsp cumin
1/4 tsp ground black pepper
1/4 tsp onion powder
1/8 tsp garlic powder
1/8 tsp cayenne pepper

That's it. Enjoy!

9/27/2012

Pumpkin 'Pie' Shake

So I found a recipe for a pumpkin pie parfait awhile back and decided to put my own twist on it and make it a shake. It's pretty low in calories and it's really good. The one that I make with protein powder instead of sugar has more protein/fiber which is great for me post workout. I tried my best to get the calories, amount of protein, and amount of fiber for this one. I got the pumpkin, almond milk, and chia seeds from Trader Joe's.

Ingredients:
1 tbsp chia seeds (I add 1/2 tbsp when I add protein powder)
1 cup almond milk 
1/4 cup pumpkin puree
1/2 banana
1/4 tsp cinnamon
1 packet Splenda (completely optional, I use 1/2 scoop of chocolate protein powder instead for sweetness)
1/4 scoop chocolate protein powder (optional. add 72 calories, 8g protein, and 1g fiber)


Prep time:
<10 minutes

Servings: 
1

Calories: Around 190
Protein: 6g
Fiber: 10g

Throw everything together in the blender and blend on high for 20 seconds. You can throw some ice in there too if you want.

9/27/2012

Garlic Sauteed Mushrooms

Ingredients:
2 tbsp olive oil
1 pound mushrooms
2 tbsp minced garlic
1 tbsp chopped parsley

Prep time:
10 minutes

Cook time:
10 minutes

Servings: 
2 

So for this recipe I used portobello mushrooms. I started by washing them, obviously. Then I removed the gills on the underside of the caps by taking a spoon and lightly scraping them out. After that I cut them into bite-sized pieces.
Set a frying pan over med-high heat. When the pan is hot, add the olive oil and coat the bottom, add mushrooms. Stir and continue to cook until the mushrooms stop giving off liquid and brown. Add garlic and continue to stir, cook for 3 minutes. Remove the pan from heat and add the parsley.
That's it! This is one of my better attempts at cooking mushrooms.

9/26/2012

Almond Coated Cod

Ingredients:
1/2 tsp of Italian seasoning
2 tbsp of slivered almonds
1 lb cod
 
Prep time:
10 minutes

Cook time:
10-12 minutes at 500F or until almonds start to darken.

Servings: 
2

Take 1lb of cod and cut it in half. Apply 1/8 of a tsp seasoning and half a tbsp of almonds to one side of a filet and put that side facing down in your pan. Do the same for the other side of the filet. Then cook at 500F for 10-12 minutes.

That's it! Pretty easy, huh? I usually just serve it with broccoli, green beans, or mushrooms. I also serve it with some lemon but that's completely optional. Enjoy!

9/26/2012