Sync Fitness

Recipes

My Favorite Quinoa Recipe!

I eat quinoa almost everyday. I mean, why wouldn’t I?? This “supergrain” is among the healthiest of all grains and among the easiest to make. Quinoa is LOADED with protein (10 grams in a 1/2 cup) and fiber (6 grams in a 1/2 cup), making is very filling. I learned about quinoa about a year ago when I went to my amazing nutritionist, Mary Purdy of Nourishing Balance, after learning I needed to eliminate dairy, eggs, say and gluten from my diet. This is the quinoa recipe Mary gave me at our first appointment and I’m still eating this pretty much every day for lunch! Read the rest of this entry…

Lentil Sweet Potato Soup

I have another favorite Sync Fitness recipe for you!  My fave Seattle nutritionist, Mary Purdy of Nourishing Balance, gave me this recipe and it is excellent.  This is the perfect hearty winter meal, especially for vegetarians.  Lentils are high in protein and fiber, making them perfect for filling your belly on a cold day.

Preparation time: 25 minutes preparation. Cook time: 50 minutes cooking time (majority of cooking time requires minimal monitoring).

Serves four as a main dish.

Ingredients:

  • 2 tablespoons olive oil
  • 1 tablespoon sesame oil
  • 2 large red onions, diced
  • 4 garlic cloves, minced (to save time, you can use minced garlic in a jar)
  • 1½ teaspoons dried thyme
  • 10 cups vegetable stock (to save time, use vegetarian bouillon cubes to make vegetable stock; omit salt if you use bouillon)
  • 1¼ cups green, brown, or red lentils
  • 2 stalks of celery, sliced
  • ½ cup minced fresh parsley, divided
  • 2 medium sweet potatoes (1 pound), peeled and diced
  • ½ teaspoon salt (omit salt if you use bouillon instead of fresh vegetable stock)
  • Freshly ground pepper to taste

Instructions:

  • In a large pot, warm the olive and sesame oils over medium-high heat. Add onion. Sauté while stirring lightly until onions are soft (5-7 minutes).
  • Add garlic and thyme. Cook for an additional 2-3 minutes. Do not overcook garlic. If garlic starts to brown, turn down the heat.
  • Raise the heat to high. Stir in stock, lentils, celery, and ¼ cup of the parsley.
  • Bring mixture to a boil, then reduce the heat to a simmer.
  • Cook, uncovered, for 30 minutes.
  • Add the sweet potatoes and cook 20 more minutes, or until the sweet potatoes are tender. (I found that I had to bring the broth back to a boil and then simmer for 20-30 minutes.)
  • Remove 2 cups of the soup and place in a blender. Carefully blend until thick and smooth. CAUTION: Be very careful when blending, letting steam and heat escape every few seconds by lifting blender lid slowly throughout blending. If steam and heat build up, the lid can blow off the blender (skip the blender step if thinner soup is desired).
  • Return the blended soup to the pot with the remaining ¼ cup parsley. Stir and cook 1 more minute to blend.
  • Add fresh ground pepper to taste.
  • Serve and enjoy!

**I also stirred in some spinach (more vitamins!) and sprinkled some crumbled goat cheese on top of each serving.  DELISH!**

Per serving: 380 calories; 45 grams of carbohydrates; 18.5 grams of protein; 14 grams of fat; 15 grams of fiber

Sync Recipe: Fastest Chicken Stir Fry

This recipe comes from my September 15, 2009 newsletter. It’s a healthy, fast stir fry made so simple. This is perfect for a rainy Seattle night. Enjoy!

Yield: 6 servings

Here’s what you need…

* 1 teaspoon olive oil
* 1 teaspoon chopped garlic
* 1 cup asparagus, cut into 2 inch segments
* 1 (16 oz) package pre-chopped stir fry vegetables
* 1 (10 oz) package shredded cabbage
* 1 cup chopped pineapple
* 1 cup chopped cooked chicken breast
* 3/4 cup teriyaki sauce

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

Sync Recipe: Fresh Veggie Tacos

This recipe comes from my September 1, 2009 newsletter.

There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors. To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa. Servings: 6

Here’s what you need…

  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 1 medium onion, chopped
  • 2 cups asparagus, cut into 1 inch pieces
  • 1 cup sweet peppers, chopped (red, yellow, orange or all three!)
  • 3 ears of corn, kernels shaved off
  • 1 (15 oz) can pinto beans, drained and rinsed
  • 1/4 chopped cilantro
  • 6 whole wheat tortillas
  • 1 avocado, sliced
  • Salsa
  1. Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
  2. Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
  3. Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
  4. Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don’t overcook the vegetables. You want them to be tender but not too soft.*
  5. Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.

Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.

Sync Fitness Recipe: Summer Time Gazpacho

This recipe comes from the August 15, 2009 Sync Fitness Newsletter.

Gazpacho is a tomato based, raw vegetable soup that is served cold. This recipe makes a light and refreshing summer meal, and is quick and easy to make. Feel free to simply chop the ingredients for a thicker soup if you’d rather not use a blender.
Yield: 4 servings

Here’s what you need…

  • 1 pound ripe tomatoes
  • 1 1/2 cups cucumber chunks, peeled and seeded
  • 1/2 cup chopped red bell pepper
  • 1 clove garlic
  • 1/4 teaspoon cumin
  • 1/2 teaspoon salt
  • 1 teaspoon red wine vinegar
  • 1 teaspoon light honey
  • 2 teaspoons fresh lemon juice
  • 1 Tablespoon olive oil
  • * Optional * Cayenne pepper to taste
  1. Core the tomatoes, and cut into large chunks.
  2. Place all ingredients, except cayenne, into a blender. Puree until smooth.
  3. Transfer to a container, add cayenne. Cover and chill.
  4. Serve cold.

Nutritional Analysis: One serving equals: 71 calories, 4g fat, 9g carbohydrate, 2g fiber, and 4g protein.

Sync Fitness Recipe: Roasted Brussel Sprouts

This is one of those healthy foods that you’re missing out on! If the thought of Brussels Sprouts makes you queasy, then you’ve never had them prepared like this. Roasted with fresh garlic and light seasoning, these crunchy treats will tease your taste buds into thinking you’re eating potato chips. Servings: 2

Here’s what you need…

* 12 Brussels Sprouts
* 1 teaspoon Olive oil to drizzle
* Salt and pepper
* 2 fresh garlic cloves, minced

1. Preheat the oven to 400 degrees.
2. Cut the stem off the Brussels Sprouts and cut them in half lengthwise. Drizzle with olive oil, coat evenly. Season with salt and fresh ground pepper.
3. Place the Brussels Sprouts cut side down on a baking sheet. Roast for 10 minutes.
4. Remove the baking sheet from the oven, using tongs coat the Brussels Sprouts with the garlic. Place the baking sheet back in the oven for an additional 5 minutes.
5. Remove the baking sheet from the oven, the cut side of the Brussels Sprouts should be browned and crispy.

Nutritional Analysis: One serving equals: 72 calories, 2g fat, 10g carbohydrate, 4g fiber, and 4g protein.

Sync Fitness Recipe: Rainbow Kebabs

This recipe come from my July 15, 2009 newletter.  This is a great side or dessert to bring to a BBQ!

Yield: 10 servings

Here’s what you need…

  • 10 wooden skewers
  • 10 strawberries
  • 10 bite-sized watermelon pieces
  • 10 bite-sized cantaloupe pieces
  • 10 bite-sized mango pieces
  • 10 bite-sized pineapple pieces
  • 10 bite-sized kiwi pieces
  • 10 blueberries
  • 10 blackberries
  1. Put the chunks of fruit on each skewer in a rainbow pattern – red, orange, yellow, green, blue and purple.
  2. Place skewers on a platter and serve.

Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.

Sync Fitness Recipe: Mediterranean Lettuce Wrap

This recipe come from my newsletter from July 1, 2009.  It’s refreshing and yummy and a great low carb snack or meal.

Servings: 1

Here’s what you need…

  • 1 large leaf of lettuce
  • 2 slices lean turkey
  • 1 roasted red bell pepper, cut into 4 segments
  • 2 tablespoons garlic hummus
  • 1 tablespoon olive tapenade
  1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
  2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

Sync Fitness Recipe: Mango Marintated Tofu

This recipe comes from my June 15, 2009 newsletter.  There’s nothing like a good mango.  Grab them while they’re in season!

Yield: 6 serving

Here’s what you need…

Marinade:

  • 2 teaspoons olive oil
  • 3 cloves garlic
  • 3 tablespoons chopped ginger
  • 1/4 cup chopped yellow onion
  • 2 large mangoes, chopped
  • 1/4 pure maple syrup
  • 1 cup vegetable broth
  • 2 tablespoons red wine vinegar
  • 1/4 cup lime juice
  • 1 cup orange juice
  • 1/4 teaspoon allspice
  • Dash of pepper
  • Dash of salt

Tofu:

  • 2 pounds extra-firm tofu, drained and sliced
  • 1 mango sliced
  • 1 red bell pepper, cut into long slices
  1. In a medium saucepan combine the oil, garlic, ginger and onion, saute over medium heat for about 5 minutes. Add the chopped mango and sauté for another 5 minutes.
  2. Add the maple syrup and vegetable broth, cover and simmer for 35 minutes. Uncover and simmer for another 5 minutes.
  3. Add the vinegar, lime juice, orange juice, allspice, pepper and salt. Allow the mixture to cool and then puree in blender until smooth.
  4. Place the sliced tofu and mango marinade in a sealable plastic bag or a plastic container with lid. Marinate in the fridge for one hour or overnight.
  5. Preheat the oven to 375 degrees. Place the marinated tofu in a single layer on a rimmed baking sheet, reserving half of the marinade. Bake for 20 minutes.
  6. Flip over the tofu. Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes.
  7. Serve with brown rice and steamed broccoli.

Nutritional Analysis: One serving equals: 219 calories, 1g fat, 7g carbohydrate, 4 g fiber, and 9g protein.

Sync Fitness Recipe: Energy Muffins

This recipe comes from my June 1, 2009 newsletter.  This recipe is great because there is no added sugar.  You’ll get sweet nothings from your coconut oil and banana.  Also, some of the fat is taken out by eliminating the egg yolks.  Perfection!
Here’s what you need…

  • 1 cup mashed banana
  • 2 egg whites
  • 1/2 cup water
  • 1/3 cup refined coconut oil
  • 2 cups wheat flour
  • 1 teaspoon baking soda
  • 2 1/4 teaspoons baking powder
  • 1 cup frozen blueberries, left to thaw in a strainer
  1. Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.
  2. In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.
  3. Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.

Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein.

 

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