Astoria Boxing Club » Nutrition

Wheat Free Peanut Butter Cookies! They are so good!!

Jaime — Sat, 27 Nov 2010 17:22:34 +0000

INGREDIENTS:

1 cup unsalted almond butter, stirred well
3/4 cup Sucanat
1 large egg
1/2 tsp baking soda
1/4 tsp sea salt
3 oz dark chocolate (70% cocoa or greater), broken into small pieces

INSTRUCTIONS:

Preheat oven to 350°F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.
Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 more minutes.

Nutrients per cookie: Calories: 110, Total Fat: 8 g, Sat. Fat: 1.5 g, Carbs: 10 g, Fiber: 1 g, Sugars: 3 g, Protein: 2 g, Sodium: 55 mg, Cholesterol: 10 mg

Flourless Oatmeal Breakfast Cookies

Jaime — Mon, 08 Nov 2010 14:48:29 +0000

by Jenny Grothe

This little concoction includes NO flour. So, the texture will be just a bit different, but it’s still good going down. Pair this with a vanilla protein shake, and you’re set.

Makes 1 serving

Ingredients:

1/2 cup bran cereal
1 tbs ground flax or flax seed
1 tbs old-fashioned oats
1/2 tsp cinnamon
1 tsp vanilla
1/2 tbs raisins
1 tsp chopped walnuts
sugar substitute to taste
a little water (enough to cover the cereal, flax, and oats)

Directions:

Preheat oven to 350.

Add cereal, flax, and oats to a small pot on stove. Add just enough water to cover and cook over medium until doughy. Add a small amount of water if needed. Remove from stove.

Stir in cinnamon, vanilla, raisins, and chopped walnuts. Allow to cool slightly.

Cut a piece of parchment paper and place on a cookie tray.

Form dough into 5-6 balls. Place balls on paper. Bake in a 350 oven for 10 minutes or until the edges start to brown.

Nutrition:

Calories 194
Calories from Fat 32.1
Total Fat 3.57g
Saturated Fat 0.34g
Cholesterol 0mg
Sodium 10.72mg
Total Carbohydrate 46.52g
Dietary Fiber 25.36g
Sugars 5.59g
Protein 5.11g

Healthy Pumpkin Pie

Jaime — Sat, 09 Oct 2010 22:02:36 +0000

I got this from my trainer and I just tried it yesterday. The general consensit was that it needed to be sweeter, so I’ve ajusted the recipie below to include more splenda (I only used 2tbs). However my entire audience ate it up.

I did in fact come up with a crust too that is totally wheat free (I’m a bit sensitive to it) and I can’t believe it turned out! It was a bit crumbly at first, but once baked it was AWESOME!!

Pie Crust:

1/2c canola oil
2/3c milk
1/4c egg whites
2 2/3c brown rice flour OR oat flour (I used brown rice)
1tsp sea salt
2tsp cinnamon (I love cinnamon and it’s a very good anti oxygent!)
Makes two pies

mix dry ingredient together
mix milk, oil and egg
fold wet ingredient into dry and mix with hands
roll out into a 1/8 in circle (I put mine on parchment paper and then put the pie try on top, and flipped the dough and pie plate over using the paper)
trim off excess dough and form edges with a fork.
set aside in freezer.

Pumpkin filling:

3 cups canned pumpkin
3 cups egg whites
1 whole egg
3 scoops vanilla protein
1/2 cup splenda
nutmeg, cloves, cinnamon to taste ( I like to add alot! Like 1tbs cloves and cinnamon and 2tsp nutmeg

blend all together
fill into pie crusts (makes 2 pies)
bake 350 for 40 mins approx
top with walnuts (if desired)

Fat Loss Diet – Stollen from Oxygen

Jaime — Sun, 08 Aug 2010 17:49:14 +0000

So I stole this diet from Oxygen magazine, it’s not one of my own. Although I question the lack of protein in it I’m currently giving it a shot and have already lost 4lbs in 1 week, so I guess it’s okay. I’d suggest that after you’re done with this diet that you stick to something similar to week 3. I’ll let you know how my progress goes.

Week 1: Meal 1	Meal 2	Meal 3	Meal 4	Meal 5	Meal 6
3/4c cooked oatmeal,not instant 1 orange or banana	1 apple	1/2c rice 4oz chicken breast or fish, grilled 1c squash or zucchini	2c celery 1tbs natural nut butter	6oz fish or chicken 1c zucchini 1c asparagus 3c salad 1tbs balsamic vin.	1c mixed berries
Week 2: Meal 1	Meal 2	Meal 3	Meal 4	Meal 5	Meal 6
3/4c cooked oatmeal,not instant 1 orange or banana	2c celery or 8-10 cherry tomatoes	1/2 backed potato 4oz chicken or fish 2c spinach	2c celery or 1 bell pepper 1tbs natural nut butter	6oz fish or chicken 1c zucchini 1c asparagus 3c salad 1tbs balsamic vin.
Week 3: Meal 1	Meal 2	Meal 3	Meal 4	Meal 5	Meal 6
1 egg 3 egg whites 2c mixed bell peppers	2c celery 1tbs natural nut butter	1c squash or zuccini 4oz chicken or fish 3c spinach 1c asparagus 1tbs low calorie dressing	2c celery 1tbs natural nut butter	2oz tuna 1c mixed bell peppers	6oz chicken or fish 1c zucchini 1csteamed tomatoes 3c salad

Summer time eating plan

Jaime — Thu, 29 Jul 2010 14:17:23 +0000

This is how I’m currently eating. It’s tapered to summer foods like berries and salads, which I love. I’ve also switched around my complex carbs (rice, pasta, oatmeal). I’m really enjoying this diet, even though it’s fairly consistent through the week. I try to give myself a 40:40:20 (protein: carbs: fats) split to help me build muscle and give me lots of energy. I usually end up eating about 47% protein with is just fine with me. You will want to eat at least the same amount of protein in grams as your body weight in lbs or more (+30 – 40g). So if you’re 130lbs you’ll want to eat at least 130g of protein a day up to 170g. I eat over 160g of protein because I’m so active (so if you’re a boxer or athlete this may be wise for you to do as well).

Feel free to substatue items on the list each day. If you have any questions you can email me at info@astoriaboxing.ca

Meat / Protein

Fats

Starchy Carbs

Fibrous Carbs (fruits and veggies)

120g chicken breast

120g ground turkey breast

100g shrimp, prawns or scallops

100g salmon, halibut, cod

1tbs Natural Peanut Butter

1tbs Almond Butter

1tbs Coconut oil (I cook with this instead of canola oil or use it on salads with balsamic vinegar instead of dressing)

1tbs olive oil (for cooking)

1/4c of nuts (not salted)

1/3c Oats

2 brown rice cakes

1/4c brown rice

1/4c whole wheat couscous

1/4c whole wheat pasta

50g potato

50g sweet potato

1c berries – any kind

1 piece of fruit – apple, banana, orange, etc…

2c salad

1c veggies – peppers, beans, asparagus, peas, carrots, etc…

BREAKFAST

Oatmeal pancakes and egg whites:

1/3c oats – this is your starchy carb

Bananas – this is your fibrous carb

1c egg whites (I use 1/3c for the pancakes and the rest to eat) – Protein

Coffee (or tea or water)

1tbs Natural Peanut butter (to spead on top) – Fat

SNACK

Protein Smoothie:

1c Milk, nonfat – Protein

1 scoop Protein Powder – Protein

Peaches, raw – fibrous carb

1tsp cinimon

LUNCH

120g Skinless Chicken Breast – Protein

2c Spinach, raw fibrous carb

2tbs Bolthouse Honey Mustard Dressing (any Bolthouse dressing is low in fat and cals and really tasty) – Fat

SNACK

1 tbs Honey – starchy carb

2tbs Natural Peanut butter – Fat

2 rice cakes, brown rice – starchy carb

1/2c Cheese, cottage, non-fat – Protein

1/4c Blueberries – fibrous carb

1/4c raspberries – fibrous carb

DINNER

100g shrimp – Protein

1/2c snap peas – fibrous carb

1/2c red or yellow peppers – fibrous carb

1tbs low sodium soy sauce

1/4c multigrain couscouse or brown rice – starchy carb

SNACK

1/4c blueberries – fibrous carb

1/4c raspberries – fibrous carb

Fat Free Greek Yogurt (Liberte is what I get) – Protein

About 1400 Calories | 27g Fat | 160g Proteine | 130g Carbs

Healthy, delicious Indian Bhurtha (eggplant)

Jaime — Tue, 20 Jul 2010 02:20:43 +0000

I decided to try and make a health version of Bhurtha. I changed the spice amount a bit and MAN did I score on taste points! I usually serve this dish with chicken and 1/4c of whole wheat couscous! I LOVE couscous although Dave thinks it taste like a cereal box. But then the man lives off of beer and pork chops!

Ingredients

1 eggplant
2 tablespoons vegetable oil (I use coconut oil, but olive or canola is fine)
1 teaspoon cumin seeds
1 medium onion, sliced
1 teaspoon chopped fresh ginger
1 large tomato - diced
1 clove garlic, minced
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon cayenne pepper
1/2 cup peas
1/2 cup chick peas

Directions:

1. Microwave eggplant for about 5 – 7 min until the flesh is soft and the skin is blistering off. Turn as needed for even cooking. Cut the eggplant in half lengthwise, and scoop the flesh out of the skin. Discard the skin; chop up the flesh, and set aside.

2. Heat the oil in a large skillet or wok over medium-high heat. Add the cumin seeds, and let them crackle for a few seconds and turn golden brown. Be careful not to burn them. Add the onion, ginger and garlic; cook and stir until tender.Stir in the tomato, and season with turmeric, ground cumin, ground coriander, cayenne pepper. Cook and stir for a few minutes.

3. Place the eggplant pieces in the skillet as well as peas, and cook for 10 to 15 minutes so some of the moisture evaporates. Taste, and adjust seasonings if desired. Cover over chicken, brown rice or couscous, and serve.

Apple Drop Scones

Jaime — Sat, 22 May 2010 16:12:30 +0000

These are my special treat… Tastes like I’m eating something that’s bad for me. And with only 40 cal and 5g or carbs you can’t go wrong… By the way, if you haven’t noticed I use my magic bullet blender for most of my recipes so I’d suggest you buy one.

Apple Drop Scones

1c spelt flour

3/4 c oat flour (I just grind up oats in my magic bullet)

4tbs baking powder

1tsp cinnamon

½ tsp baking soda

1/8 tsp sea salt

2 tbsp honey

¼ cup olive oil (but I use macadamia nut oil or coconut oil)

1 c non- fat plain yogurt

1 c apples, unpeeled, shredded with a grater

Sweet oat topping

1/4c oats

1tsp oil

1tsp organic evaporated cane juice or sucanat (cane sugar)

Preheat oven to 400 Degrees F

Wisk together dry ingredients
In separate bowl mix honey, oil, yogurt and apples
Add wet ingredients to dry.
Spray backing sheet with light cooking spray and drop dough by a rounded tablespoon onto sheet, 1 inch apart.
Sprinkle sweetened out topping on each biscuit if desired.
Bake 10 – 15 min.

Makes 24 scones

Cals: 40, Fat: 1.5g, Carbs: 5g, Sugars: 1g, Protein: 1g

Protein Pancakes

Jaime — Sat, 22 May 2010 16:10:36 +0000

For those who aren’t big on cottage cheese here is another option…

¼ c oats ground (use a coffee grounder, or I toss all the ingredients in my magic bullet)

1/2 c non-fat plain yogurt

¼ tsp backing powder

¼ c egg whites

1 scoop vanilla protein powder

Mix all together in my magic bullet and then poor onto a skillet (sprayed with light cooking spray) Cook each side for aprox 3 – 5min on medium heat.

Cottage Cheese Pancakes

Jaime — Sat, 22 May 2010 16:09:40 +0000

I LOVE this. I eat these almost every morning! Makes one serving

¼ c oats ground (use a coffee grounder, or I toss all the ingredients in my magic bullet)

¼ c non-fat plain yogurt

¼ c non-fat cottage cheese

¼ tsp backing powder

¼ c egg whites

½ scoop vanilla protein powder

Mix all together in my magic bullet and then poor onto a skillet (sprayed with light cooking spray) Cook each side for aprox 3 – 5min on medium heat.

Serve with 1tbsp natural peanut or almond butter and banana. Yummy!!

Thai Coconut Shrimp

Jaime — Sat, 22 May 2010 16:09:03 +0000

This is the BEST! I will sub chicken sometimes cause Dave doesn’t eat seafood, but either way this is a real treat! You’d never think it was good for you.

8 oz BROWN rice or BROWN rice noodles

2 cups broccoli

2/3 cup LIGHT coconut milk

1tbsp red curry paste or tomato paste (which has less salt)

3 tbsp natural peanut butter

1tsp sea salt

¼ tsp red pepper flakes

½ juice of a lime

1 red bell pepper cut into thin strips

24 medium raw shrimp, peeled

Cook rice according to instructions on the package.
In a bowl add cocnut milk, chili or tomato paste, peanut butter, pepper flakes, lime juice and wisk together. (I use my magic bullet)
Simmer coconut mixture, bell peppers, brocolie over low heat for 5 min. Add shrimp and cook till shrimp is fully cooked. Stir often.

This should make about 4 servings