Ingredients 1 cup Brown Rice 2 teaspoons kosher salt, divided 1/4 cup Vegetable stock 2 teaspoons sugar 1 tablespoon good olive oil Freshly ground black pepper 1 tbsp chopped rosemary 2 ripe tomatoes, large-diced 1 cup packed baby spinach (1 large bunch), chopped Directions Bring 2 1/4 cups water to a boil and add the [...]
White Bean Hummus Ingredients 1/4 cup chopped green onions 2 tablespoons fresh lemon juice 2 tablespoons tahini (sesame-seed paste) 1/2 teaspoon dried oregano 1/4 teaspoon ground cumin 1/8 teaspoon salt 1/8 teaspoon black pepper 1 (19-ounce) can white beans, rinsed and drained 1 garlic clove, peeled Directions: Combine all of the ingredients in a food [...]
Summer Spinach Salad 1 Granny Apple Diced 2 tablespoons lemon juice 2 (5-ounce) packages (8 cups) baby spinach leaves 3 tablespoons extra-virgin olive oil 1 tablespoon apple cider vinegar 2 tablespoons honey 1/3 cup light feta cheese 1/2 cup chopped walnuts, toasted 1/4 cup of cranberries 1/4 cup of mandarin oranges 1/4 cup thin sliced carrots Directions: Toss all ingredients together in a bowl and serve.
The Vegetarian Athlete Many athletes have made the decision to stop eating meat. Despite common misconceptions, the word “vegetarian” has nothing to do with consuming vast amounts of vegetables. Although vegetables do play a large role in the vegetarian diet, the word itself actually comes from the Latin word “vegetus” meaning full of vitality, vigorous [...]
How much protein should endurance athlete consume? Numerous studies have demonstrated that endurance athletes in heaving training need more protein than recreational athletes. Previously, it was believed that 1/2 gram of protein per pound about (1/2 kilogram) of body weight - 75 grams for 150 pound (68 kg) person per day was sufficient. Today’s standards, however, [...]
Best Smoothie 1 whole banana 6 strawberries 1/4 cup of blue berries 1 cup of skim milke 1 cup of water 2 scoops of whey protein total of 25 grams (Vanilla or Chocolate) Directions: Blend all ingredients Drink and enjoy!
From EatingWell: May/June 2008 INGREDIENTS 1 tablespoon extra-virgin olive oil 3 cups thinly sliced Spanish onion 3/4 teaspoon freshly ground pepper, divided 1/4 teaspoon salt, divided 1 pound lean ground pork 1 tablespoon finely chopped Spanish green olives, such as Manzanilla 2 teaspoons minced garlic 2 teaspoons Pimentón de la Vera, (see Shopping Tip) or Hungarian [...]
Baked Felafel Sandwiches 2007, Ellie Krieger All Rights Reserved Prep time: 20 min Cook time: 40 min Servings: 4 Ingredients Felafel: 1 (15-ounce) can chickpeas, preferably low-sodium, drained and rinsed 1/4 cup minced onion 2 cloves garlic, minced 2 teaspoons ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon salt 1/4 cup cilantro leaves 1/4 cup parsley leaves 2 tablespoons olive oil Tahini [...]
Prep Time: 10 minutes Total Time: 10 minutes Ingredients: 1 16 oz can of chickpeas or garbanzo beans 1/4 cup liquid from can of chickpeas 3-5 tablespoons lemon juice (depending on taste) 1 1/2 tablespoons tahini 2 cloves garlic, crushed 1/2 teaspoon salt 2 tablespoons olive oil Preparation: Drain chickpeas and set aside liquid from can. Combine remaining ingredients [...]
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