Nutrition

At SWEAT Performance & Training we know that good nutrition is integral to good fitness, you can’t out train a bad diet yet we all seem to try.

If you need guidance in this area we recommend nutritionist Brooke Bulloch, RD (BSc) of Food To Fit.

Brooke Bulloch contact info:
306-717-6291
brooke@foodtofit.ca
http://www.foodtofit.ca


Some of my favorite healthy recipes!

Protein Bars
A great post workout treat (my FAVORITE protein bar recipe hands down), thanks Lindsay Byers for the delicious/nutritious recipe!

Microwave 1/3 cup light or natural peanut butter and 1/3 cup honey for 1 min.
Stir and add 1 tsp vanilla and 1 tsp molasses.

In a seperate bowl mix:
4 big scoops of protein powder
3.5 cups oats
1/2 cup ground flax, almonds, or any other type of seed that you like
1/4 cup unsweetened coconut (I usually toast my coconut first)
1 tbsp cocoa
2 tbsp hemp hearts and/or chia seeds (optional)

Stir ingredients together and add to the peanut butter and honey mixture.
Add 1/4 cup white or chocolate milk (or almond milk) and stir, stir, stir.
Press into an 8 x 8 pan, put it in the fridge for a bit and cut into squares - enjoy!


Pumpkin Oatmeal Protein Powder Muffins

These are sugar free, gluten free muffins... delicious but not sweet!

Ingredients:
1 cup pure pumpkin
1/2 cup applesauce
1/2 cup plain greek yogurt
3 large egg whites
1 3/4 cups old fashioned oats
1/4 cup vanilla protein powder
1 tsp baking soda
2 tsp baking powder
1 tsp vanilla
1/4 tsp salt
1 1/2 tsp cinnamon
optional: 1/4 cup chopped walnuts, pecans, almonds, raisins or chocolate chips

Directions:
Preheat over to 350 degrees.  Grease 12 muffin tins (better then using paper cups because they really stick... probably the lack of oil in the recipe).  Grind oats in a food processor or blender until a flour like consistency, then mix all ingredients together (I just use a bowl and wooden spoon).  Divide into 12 muffin tins and bake for 15-20 minutes or until tops are lightly golden brown (this batter is very moist and a toothpick may not come out clean).  71 calories per muffin!


Coconut Crack Bars... thanks to Ashley Pilon for this delicious recipe
Satisfy your sweet tooth with minimal calories!

Ingredients:
1 cup shredded unsweetened coconut (toasted is nice too)
2 tbsp. maple syrup
2 tbsp. virgin coconut oil
1/2 tsp vanilla
1/8 tsp sea salt
1 tbsp. cocoa (optional but delicious)

Directions:
Mix all ingredients in a food processor, press into a small pan and stick it in the fridge/freezer for 1/2 hour... cut and serve-mmm...


Turkey, Pumpkin and White Bean Chili... recipe courtesy of Looney Spoons
Healthy and delicious on the cold days!

Ingredients:
1 tbsp. olive oil
1 1/2 lbs ground turkey
1 1/2 cups chopped onions
2 tsp minced garlic
1 cup chopped green pepper
3/4 cup each diced celery and carrots
1 1/2 tbsp. chili powder
2 tsp cumin
1 tsp dried oregano
1/8 tsp cayenne pepper
2 cups reduced sodium chicken broth
1 can (540ml) no salt added diced tomatoes, undrained
1 1/2 cups canned pure pumpkin
1 can (540ml) no salt added navy beans, drained and rinsed
2 tbsp. minced fresh cilantro
1 tbsp. freshly squeezed lime juice

Directions:
Heat olive oil in a large pot over medium-high heat.  Add turkey, onions and garlic.  Cook and stir until turkey is no longer pink and onions begin to soften, about 5 minutes.  Break up any large pieces of turkey as it's cooking.
Add green peppers, celery, carrots, chili powder, cumin, oregano and cayenne pepper.  Cook for 1 more minute.  Add chicken broth, tomatoes with their liquid and pumpkin.  Mix well.  Bring mixture to a boil.  Reduce heat to low, cover and simmer 20 minutes.  Stir in beans and simmer 10 more minutes.  Remove from heat.  Stir in cilantro and lime juice.  Serve hot!


Chocolate Coconut Protein Balls
Yummy post workout snack or when you NEED something chocolatey!

Ingredients:
1/4c. chia seeds
4 tbsp. almond butter
3-4 tbsp.  vanilla (or chocolate) protein powder... if your protein powder is super sweet you'll probably only need 3 tbsp.
2-3 tbsp. cocoa
1/8 tsp. sea salt
1 tbsp. coconut oil (melted but not hot)
1/4c. unsweetened shredded coconut
1 tsp. vanilla extract
* additional 1/4c. coconut for rolling

Mix everything together, roll into balls and then roll the balls in coconut.  I like to toast my coconut first, gives it a nice flavour.  Play around with the amount of protein powder and cocoa you use, I don't find my chocolate protein powder to be that sweet so I use 4 tbsp. protein powder and 2 tbsp. cocoa so it's not super bitter.  Makes about 8 protein balls, right around 100 cal each.  You might want to double the recipe.  Keep refrigerated (or frozen) and ENJOY!


Homemade Bailey's

I hummed and hawed whether I should put this recipe on but come on, everyone needs to splurge every now and then!

Ingredients:
1c. rye
1c. whipping cream
3 eggs
1 tin eagle brand milk
1 tbsp. chocolate sauce
1 shot espresso (I usually use starbucks decaf)
5 drops vanilla extract

Mix at low speed in blender until fully blended.  Serve in coffee or over ice... thanks to Erin for the genius idea of making coffee ice cubes and serving over that, mmm.... can't wait to test that out!


Morning Glory Muffins

A delicious gluten free wholesome muffin... option to also make it vegan.

Ingredients/directions:
In a large bowl mix:
2c. gluten free ground oats
1c. organic cane sugar
2 tsp. baking soda
2 tsp. cinnamon
1/2 tsp. salt 

Stir in:
2c. grated carrot
1/2c. raisins
1/2c. unsweetened coconut
1 apple grated

In a bowl beat 3 eggs, 1/2 cup (or a snitch less) coconut oil and 2 tsp. vanilla.  Stir into flour mixture until batter is just combined.  Bake at 350 for approx. 20 min.  Makes about 14 scrumptious muffins!!!

Option #1: if you want to make them vegan, mix 2 tbsp. ground flax or chia with 1/3 almond milk or water... that is equivalent to 2 eggs.
Option #2: if you want to make these sugar free leave out the sugar and use 1- 1 1/2 cups unsweetened plain applesauce.  They will almost be biscuit like... not sweet but DELICIOUS, I actually prefer them this way!


Turkey Meatloaf Muffins

They might not sound that appealing but they're AWESOME!!!  Great to have in the freezer, pull a couple out and pair it with a salad and you've got yourself a quick and delicious lunch or supper. Thanks to Ashley Young for this great recipe!

Ingredients:
2 lbs ground turkey
3 egg whites
1 cup quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp keen's dry mustard
2 tsp black pepper (1 if you don't like a lot of spice)
2 tsp chilli powder
1 tsp salt
2 tbsp garlic powder or 2 garlic cloves
1 small onion finely chopped
1/2 red pepper finely chopped

Directions:
Preheat oven to 375F. Spray muffin pan with olive oil.  Mix all ingredients together in large bowl and then roll the mixture into balls and place in muffin pan.  Bake for 40 minutes, makes 12 muffins.  Yummy dipped in president's choice sweet with heat mustard!


Grain Free Granola
Yummy sprinkled on top of plain greek yogurt with berries.... good breakfast or snack.

Ingredients:
1 cup raw almonds
1 cup raw cashews
1/4 cup raw pumpkin seeds
1/4 cup raw sunflower seeds
1/2 cup unsweetened coconut
1/4 cup coconut oil
1/2 cup honey (I used a bit less)
1 tsp vanilla
1 tsp sea salt

Directions:
Preheat oven to 300F.  Place almonds and cashews in a food processor and pulse a few times to break into smaller chunks.  Microwave the coconut oil, honey and vanilla for about 1 minute and then add your seeds, nuts and coconut flakes... stir well.  Spread the granola mixture evenly onto a baking sheet lined with parchment paper and cook for about 25-30 minutes stirring a few times.  Remove from oven and sprinkle with sea salt, allow to cool for about 20 minutes and then break into small pieces... enjoy!


Avocado Black Bean & Corn Salsa
A delicious snack served with your favorite cracker (Mary's Organic Cracker's are my fav) or great mixed with scrambled eggs!

Ingredients:
1- 540ml can black beans, drained and rinsed
1- can (the short/fat can) of corn nibblets
2- small ripe avocado's, peeled and chopped
1/2 red pepper, chopped
1/2 yellow pepper, chopped

Dressing:
1/3 cup lime juice
3 tbsp. olive oil
1 clove garlic, minced
1 tsp ground cumin
1/4 tsp each of salt & pepper

Directions:
In a large bowl mix together black beans, corn, avocados and peppers.  In a separate bowl whisk together lime juice, olive oil, garlic, cumin and salt & pepper.  Pour dressing over the salsa mixture, stir and enjoy!


Momma's homemade timbits
A "healthy" alternative to timbits... my kid's LOVE them!

Ingredients:
1 bag of pitted dates (I bought a bag from Dads)
3-4 tbsp cocoa
Coconut/crushed peanuts/crushed almonds.....

Directions:
Boil dates for about 5 minutes, strain and put in the food processor.  Grind them up until they're a smooth consistency and then slowly add 3-4 tbsp of cocoa, blend well (option: add coconut, nuts... into the food processor as well).  Once mixture has cooled and you can handle it, roll into balls and then roll the balls into whatever you like (ie: unsweetened coconut, crushed peanuts, shaved almonds or any other kind of nut that you like).  My families fav is toasted unsweetened coconut mixed with crushed peanuts- mmmm... Once you're done put them into a container and put them in the freezer, they're best served frozen because they have a fairly soft consistency- ENJOY!


Summer Chicken Salad

A light and refreshing summer lunch.... thanks for the recipe Sparks!

Ingredients:
2-3 cooked chicken breasts, diced or chopped in food processor
1-2 avocados
1 apple cut into small chunks
Red grapes cut in half (approx 1 cup)
Coleslaw mix (1/2 bag)
Green onion
Lime juice
Dash herb & garlic spice (I used Epicure)
S & P

Directions:
Mix everything together and eat as is in a bowl or put into a wrap with lettuce.


Greek Yogurt and Banana Delight
A great breakfast or snack (AND it's under 200 calories)

Ingredients:
3/4 cup plain fat free (0%) greek yogurt
Half of a ripe banana
1 tbsp toasted slivered almonds
Dash of cinnamon

Directions:
Mash banana in bowl and then mix in greek yogurt and cinnamon.  Sprinkle with toasted slivered almonds and enjoy!


Quinoa Bites
A yummy mid afternoon snack or great paired with a salad for lunch!

Ingredients:
2 cups cooked quinoa
2 lrg eggs
1 cup finely shredded carrot
3 gr onions chopped
3 cloves garlic, minced/pressed
1/4 cup chopped fresh parsley (optional)
1/3 cup freshly grated parm cheese
1/3 cup grated cheddar cheese
2 tbsp flour (or almond flour, brown rice flour to make it gluten free)
1/2 tsp seasoning salt
1/4 tsp freshly ground pepper

Directions:
1. Preheat over to 350 degrees.  Lightly grease 2 mini muffin tins.
2. In a medium bowl, mix together quinoa, eggs, carrots, gr onions, garlic, parsley, cheese, flour and seasonings.
3. Spoon mixture into prepared muffin tins and press down.  They should be filled right to the top.
4. Bake for 15-20 min or until bites are starting to brown slightly.  Yummy dipped in a spicy mustard sauce... enjoy!


Banana Coconut Cake.... grain free, sugar free, dairy free, nut free AND delicious
Thanks to Andrea Hamm for this fabulous recipe!

Dry Ingredients:
1/2 c coconut flour
3/4 tsp baking soda
1/2 tsp salt
1/4 tsp cinnamon (optional)

Wet ingredients:
1 heaping cup of mashed ripe bananas (approx 3-4 med)
1/3 c coconut oil, melted
4 lrg organic eggs
1 tsp vanilla (optional)
1/4 c mini enjoy life chocolate chips (optional)
1/4 c mini peanut butter chips (optional)
1/4 c unsweetened coconut (optional)

Directions:
Preheat over to 350 degrees.  Position rack second from the bottom.

Mix wet ingredients and dry ingredients in two seperate bowls.  Combine and pour into a 9" round or an 8 x 8 square pan, lined with parchment paper and greased.  Bake for approx 35 min.  Cake is done when toothpick comes out clean and top is somewhat browned.

I've made this cake quite a few times and my family loves it.  I haven't put the cinnamon in yet or any of the chipits, but I bet it would be good.  I always put vanilla and unsweetened coconut in, soooo tasty!  I also usually just grease an 8 x 8 pan and forget the parchment paper.

Turkey Burgers
A yummy alternative to beef burgers

Ingredients:
1 package of lean ground turkey (Costco sells a 4 pack), 1 egg, diced fresh spinach, diced peppers, 1 avocado, 2 garlic bulbs, green onion, salt and pepper. Option to add feta cheese and cracker crumbs.

Directions:

Mix it all together and cook on the grill, bbq or frying pan.  Make sure and brush the grill/pan with olive oil before you start cooking, these burgers really stick.  If you're not adding cracker crumbs beware they "might" fall apart on the bbq.  If you're going to eat it like a burger the skinny buns are a good option.  Serve with a tossed salad and you've got a delicious supper.  My 2 year old couldn't get these burgers down fast enough!


Coconut Curry Mulligatawny Soup
Perfect lunch for those cold winter days!
 

Ingredients:
1 lrg onion, 3 stalks celery, 2 carrots, 2 lrg potatoes (or 1 potato and 1 sweet potato), 1 red pepper, 1 green pepper, 1 tomato, 1 cup cauliflower, 1 can chick peas, 1 cup grated unsweetened coconut,
1 tbsp lemon juice, 2 tbsp olive oil, 2 tbsp soya sauce, 6 cups vegetable stalk, 1 tsp curry powder, 1 tsp turmeric, ½ tsp cayenne pepper, 1 tsp corriander.


Directions:
Put all of the vegetables in the food processor until finely chopped. 
Sauté onion and celery in olive oil until softened, then add the remaining ingredients, bring to a boil and simmer for 20 minutes.

 Mmmmm….. enjoy!


Homemade Coconut Chicken Fingers
A recipe your whole family will love!

Cut fresh chicken breasts into strips.  Dip each strip in egg whites and then roll in unsweetened coconut.  Place them in the frying pan for about 2 min on each side (just long enough to harden up the coconut) and then put them on a cookie sheet and bake at 350 degrees until done (approx 20 minutes).  Very easy and so yummy!


"Clean" Pumpkin Protein Muffins
A great post workout snack

Wet ingredients:
2 cups pumpkin puree (NOT pumpkin pie filling)
4 large eggs
1 tsp vanilla extract
1 heaping Tbsp coconut oil

Dry ingredients:
2 cups almond meal (ground almonds)
1 Tbsp baking powder
2-3 Tbsp cinnamon (or pumpkin pie spice)
4 mini scoops vanilla protein powder
1/2 cup crushed roasted pecans

Directions:
Blend together all wet ingredients in a blender and scrape out into a large bowl.  In a separate bowl, mix dry ingredients.  Slowly mix the dry into the wet.  If batter is too dry add some egg whites, if it's too wet add another scoop of protein powder or almond meal.  Spoon mixture into muffin tins and bake at 350 degrees for approx. 20 minutes (until toothpick comes out dry).  Enjoy!



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