A super fast and healthy summer appetizer.  Prep ingredients ahead of time, and let guests make their own!  A recipe I tested from Cabot Cheese, a cooperative group of farmers from Vermont.

Mix together for dressing:   1/4 cup rice vinegar, 1/4 cup olive oil, 3 tablespoons mayonnaise, 2 tablespoons light soy sauce,2 tablespoons finely chopped fresh ginger,1 teaspoon minced garlic

2 drops Asian sesame oil

Lettuce Wraps:  top each piece lettuce with the following

Shredded meat from 2 cooked chicken legs (bake at 450F, cool; remove skin, debone)

6 leaves Bibb lettuce

1/2 seedless cucumber, chopped

1 mango, pitted, peeled and diced

1/2 cup seedless grapes

3 scallions, thinly sliced

1/2 cup chopped fresh cilantro

2 ounces Cabot Sharp Cheddar, grated (about 1/2 cup)

Nutrition Analysis – Per 1 appetizer serving     Recipe makes 6 servings.   Calories 156, Total Fat 15g, Saturated Fat 2g, Cholesterol 5mg, Sodium 314mg, Carbohydrates 4g, Dietary Fiber <1g, Protein 1g,  NOTE: to reduce fat, use 50% less fat cheddar and light mayonnaise

Few Americans meet the recommendation to eat 9 servings  of fruits and vegetables daily. Produce provides phytochemicals that enhance recovery from hard exercise, protect against UV sun damage, and pollution. Here’s a delicious recipe that can boost your intake.

Spinach & Garbanzo Bean Soup                                                Serves 4
Gluten-free   Vegan   High Fiber   Lactose-free
This is a super easy recipe that works with any diet.  All of the main ingredients can be kept on hand in the pantry and freezer.
2 Tbsp olive oil
2 leeks, sliced
Saute above ingredients and cook for 5 minutes, stirring constantly. Then add:
2 garlic cloves, minced  Read More

When Dr. Allen Lim left the lab to work with pro cyclists like Levi Leipheimer and Christian Vande Velde, he found a peloton weary of food.  So Lim set out to make eating delicious and practical. His journey began with his mom, took him inside the kitchens of the Tour de France, and delivered him to a dinner party where he met celebrated chef Biju Thomas.

The Feed Zone Cookbook provides 150 flavorful recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple recipes requiring just a handful of ingredients, Biju and Lim show how easy it is for athletes to prepare their own food, whether at home or on the go.

The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete’s cravings.

The Feed Zone Cookbook includes

* 150 delicious recipes illustrated with full-color photographs

* Allen Lim’s take on the science and practice of food

* Portable whole foods, including Lim’s famous rice cakes and more

* Dozens of quick-prep meals for before and after workouts

* Shortcuts, substitutions, and techniques to save time in the kitchen

* Gluten-free and vegetarian alternatives to favorite dishes

Prep: 10 minutes           Cook:  3-5 hours crockpot       Serves    8-10

Chicken soup is the staple when it comes to recovering from a cold or flu.  I make the traditional recipe with a little Asian twist.  By adding fresh grated ginger root the taste is enhanced along with the immune boosting power.  This recipe calls for the addition of cabbage, onions, and carrots, but do not be afraid to toss in squash, potatoes or leeks.  The whole idea is to maximize the amount of phytochemicals  available in a single meal.

Hydration with soup is very effective due to the presence of potassium from the vegetables, and sodium, which are essential electrolytes.  I like to make a large batch, and then freeze some of it for quick recovery meals.

Ingredients:

1 (2-3 pound) whole chicken, or cut-up; remove skin

2 tsp. grated fresh ginger (put through a garlic press for quick prep)
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Move aside mayo, this hearty salad is a hit with your gluten free friends as well as vegetarian.  Serve it as a side dish with a grilled fish or chicken, or as a main entrée for lunch. Don’t be afraid to add your own vegetables, such as carrots, zucchini or yellow squash.

 Serves 8                       Preparation time: 30 minutes                 Chill  30 minutes

 Ingredients:

1-1-/2 pounds whole tiny new potatoes, scrubbed

½ pound fresh red beets, scrubbed (*may omit and use all potatoes)

8 large California water-packed smoked sundried tomatoes

3-5 garlic cloves, minced (to taste)

1 medium red onion, chopped Read More

The best fish dinner does not taste “fishy”.  Often people have tried to cook fish at home, and found their meal smelled like a fish dock and the fish tasted …ahh, well, sort of “fishy”.  That off taste is because the healthy omega-3 fats easily oxidize, creating rancid flavor and smell.  When buying fish, choose fish that is at least 5 days from the “use by” date on the package, or buy it fresh from a fish dock.  Frozen fish should be thawed in the refrigerator, and used within a day after thawing. 

This recipe can be prepared in 5 minutes; cook time is about 20 minutes.  Read More

Servings:  6                                  Recipe Source: Nasoya

Ingredients:

1 pkg Nasoya Firm Tofu, cut into matchstick sizes

12 Nasoya Egg Rolls Wraps

1-1/2 cup onion, thinly sliced Read More

Prep time: 5 minutes    Cook: 35-40 minutes

This quiche is high in healthy omega-3 fats, but will not taste or smell fishy.  Leftovers can be stored in the refrigerator, or cut into pieces and frozen for future quick meals.   [ Read More

Don’t overlook the convenience of keeping canned food in your cupboard as a way to improve your diet. I like this fast recovery Tomato Italian soup because it is packed with antioxidants, and low in calories.   Spring for the extra cost of organic, pre-seasoned crushed tomatoes to insure low added sugars, and maximum flavor.    Spices are essential to raise antioxidant content, and don’t be afraid to add a little extra to suite your taste.

¾ cup organic, crushed tomatoes seasoned with Italian spices

½ cup chicken broth

Optional: fresh ground pepper

Optional: top with 2 Tbsp. fresh grated parmesan cheese
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If you’re like me, the first thing I do when considering trying a recipe is check to see how long it takes to make.  To be honest, if I didn’t like the title, I would not have bothered because these tasty high protein tenders do take about 30 minutes. 

Right. Thirty minutes. THIRTY MINUTES! Too long when you are totally bonked after a workout. But if you prep the ingredients ahead of time, now you’re down to 3 minutes to pre-heat the oven and finish the final prep.  While they are cooking in the oven, do some post-workout stretching or yoga, jump in the shower and they will be done.  Ymmm. 

Serves 2 as an entrée  or 4 as an appetizer.  Always a favorite for all age groups.

 INGREDIENTS:

2 Tbsp. Asian garlic sauce or other spicy Asian chili sauce
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