Welcome to the Health and Fitness Recipe Book!


Inside you will find recipes that are delicious, easy to make, and most importantly; nutritionally tailored for an athletes diet.
You will be told what you need from start to finish to make every dish inside, and how to do it.

For ease of use, all recipes submitted should stick to the following format.

Name Of Dish

What you will need. (Please include any appliances needed such as a skillet, blender, oven, etc).

• Ingredient
• Appliance
• Ingredient
• etc.

This should be followed with a step-by-step guide on how to create the dish, not forgetting any secrets
to make it easier on those of us unfamiliar with cooking certain styles of cuisine.

And before you submit a recipe, make sure it is appropriate.
We don't need to know how to make Twinkies guys



Remember, this is our recipe book, so please do not copy and paste google recipes!
Only post your own recipes, or those you have at least adapted from another source and tested yourself.

This topic is to be stickied. Please keep it clear for now.

Once it is stickied, we can begin adding recipes, trying eachothers dishes
and seeing what we like!

This post was edited by FireZombie on Jan 12 2009 12:46am

its not really too much of a recipe but more like an addition to a classic.

what i normally do for turkey sandwiches is put a couple dashes of garlic salt and cayenne pepper on top of it, i also but some hot sauce on it

i know the salt intake isnt probably great (garlic salt can be substituted with garlic powder or something) but still i think it tastes good

so really, its just something simple, a little bit of a change but makes a huge taste difference, just a lil suggestion for anyone who wants something new

This is a fantastic snack, or can even be a solid lunch for a leaner diet.
It's very light and refreshing, but full of nutrients we need.


Greek Inspired Chicken Pita

What you will need

• Small frying pan
• 1/4lb (cooked) minced lean chicken breast
• Olive Oil
• Handful of fresh baby spinach leaves
• Feta cheese
• Roma Tomatoes
• Whole Wheat Pita

Pour a thin layer of olive oil in a small frying pan, and increase to medium heat.
Add spinach leaves so there is no overlapping. Be sure to flip the leaves as soon as they begin to curl.
Spinach is very delicate, watch this part closely!
Remove the leaves from the pan about 45 seconds to a minute later and place them on a plate
covered with a paper towel.
While they cool and drain a bit, dice the tomatoes.
Next, open your pita and line it with the spinach leaves. The olive oil should make them adhere
fairly easily.
Now stuff the pita with the chicken cooked with your preferred method.
Top the pita off with the diced tomatoes and sprinkle on a bit of feta cheese.
Don't get carried away though! While this dish balances it perfectly, feta can be quite
a powerful cheese and too much can cause a great imbalance.

Can be served immediately. Recipe above makes 1 pita. I generally have 1 for a snack,
or two for a lunch.

This post was edited by FireZombie on Jan 12 2009 09:29am

Here is something I like to make when the same
boring old post workout shake get's tiresome.
Something worth enjoying instead of chugging.


Starwberry/Bannanna PWO Smoothie

What you will need.

• Blender
• 1 cup 2% Milk
• 1 Bannana
• Handful of sliced strawberries
• 2 scoops chocolate whey protein
• 1 teaspoon creatine powder
• 1 teaspoon glutamine powder

Mix all ingredients in the blender, and use the puree setting.
Don't overdo it though, you just want a nice smooth texture,
not complete liquidity.

*Variation: If you have vanilla whey protein, swap out the
strawberries with peaches.*

This post was edited by FireZombie on Jan 12 2009 09:29am

Easy Eggs Over Easy

What you will need.

• Small non-stick skillet with lid
• Small Bowl
• 2 Slices whole wheat toast
• 1 Tbsp water
• 1 egg
• Salt (sea salt if you have it)
• Pepper (Fresh cracked if you have it)
• Omega 3 cooking margarine (Any cooking spray of margarine will do)

Heat the margarine in the skillet over medium heat until it is melted, and the pan is coated.
Crack the egg into the small bowl and season with salt and pepper (feel free to try other seasonings).
Now gently slide the egg into the center of the skillet. Doing this from the bowl helps ensure
the egg maintains a circular shape instead of splashing about.
Cook the egg over medium heat until the white is no longer transparent.
Then add the water to the pan and cover it.
Cook for about 1 minute, or until the yolk is clouded over.
Gently remove the egg from the skillet, and place over your slices of toast.

At this point, I like to gently poke the top of the yolk so it runs down over
the toast and makes a great combination of textures.
Although some prefer to simply dip the toast in the yolk.



*Variation: Add a pinch of cayenne pepper to the egg in the bowl to give it a little kick.
This one has so much room for variation, the possibilities are endless. Don't be afraid
to experiment.*

This post was edited by FireZombie on Jan 12 2009 09:32am

Spicy Lemon Vinaigrette

What you will need.

• Dressing Shaker (most shakers will do)
• 3 Tbsp extra virgin olive oil
• A full clove of fresh garlic
• 1Tbsp fresh parsely
• A pinch of red pepper flakes (crushed)
• Pepper (Freshly cracked works best)
• 1/3 Tbsp Lemon juice concentrate (From the bottle)

Grate the garlic, and finely chop the parsely.
Add Olive oil, garlic, parsely, red pepper, and lemon juice to the dressing shaker.
Shake well.
This works best poured over a fresh green salad.
Season with cracked pepper to taste.

*Variation: If this is going on chicken, I like to swap out the lemon juice for 1Tbsp mango juice
and the red pepper for a small portion of finely cut habanero peppers (minus the seeds).
This also works as a nice light marinade*

Recipe Submitted by bnrhodes2.

Egg-Chicken Wraps

What you will need.

• 2 non-stick Saute pans (or skillets)
• 2 whole eggs
• 4 egg whites
• 1 celery stick (chopped)
• 1/2 a green pepper (chopped)
• 1 cup of corn
• 1/2 Onion (sliced)
• Chunked Chicken Breast
• Olive Oil
• Tortilla Wraps
• Smoked Hot Pepper Cheese
• Salsa
• Cheese Grater

Add a thin layer of olive oil to one saute pan and bring to medium heat.
Combine celery, peppers, corn, and onions and add to the heated pan.
Saute until vegetables become tender, and then add the chicken.
As the chicken becomes close to fully cooked, add the eggs to the second pan.
Once the eggs begin to firm, add the mixture from the first pan and flip/toss
to your liking. Once cooked thoroughly, portion into tortillas and top with grated
smoked pepper cheese. Serve immediately with your favorite salsa.

Well i love to cook this one and Its also great (creatine/protein/carbs) altho missin some veggies u could add em in some way:

Lemon Sauced Salmon:

What u need:

• 2 Salmon fillets (boneless are nice), please buy em fresh not frozen.
• Half lemon
• Half onion
• 1 Natural yogurt or Lemon one dependin on you (lemon one more tasty ofc)
• 200 gr of pasta (you can choose, i always rather Farfalle, goes better with the dish)
• Sunflower oil (much better than olive for this dish)
• Salt

For the Salmon:
1- Slice that onion, put some oil in the pan and get it brown
2- Use some salt (thick salt not recomended since it wont take so long to cook this dish) on the salmon and put in in the pan
3- Once the salmon is almost cooked or already cooked, pour the whole yogurt and the lemon juice all over it
4- High fire for 1 minute til you get that nice sauce all around the salmon (there will be a lot, but ofc we have some pasta goin on)

For the pasta:
1- Bring water to boil
2- Put that pasta in for 10-12 mins dependin on how u like it
3- Add a bit of oil so it doesnt get stuck and some salt
4- Get it out and dry it

Get it all together:
- Simply put the pasta in the pan at the same time you are cooking the sauce, and try to get the salmon not destroyed
- Finally just put it in a dish, put the pasta down and the salmon on top surrounded by the pasta and the sauce and ENJOY IT!!!

I haven't personally made this but my mom has made it for me numerous times and she told me this is how she makes it.

Split-Pea Soup

Materials:

Materials:

a pot
measuring cups?

Ingredients:

• 1 cup split peas
• 1 medium onion, diced
• 3/4 quart water
• 3/4 quart chicken broth
• chili pepper flakes (to taste)
• salt & pepper (to taste)

Instructions:

Put the water, chicken broth, split peas, and onions in a pot on high and boil while stirring, until ingredients are pureed (stirring to avoid burning). Add your chili pepper flakes, salt, and pepper to taste and serve hot. This should make 3-4 servings, but you can refrigerate the stuff and then microwave it whenever you need it ofc. This is a very basic recipe so feel free to experiment with seasonings for the soup.

The package of split peas I have here contains 180 cals/12g protein per 1/4 cup. (decent bulking food?)

E: Was just informed that this takes quite a while to make (couple hours of occasional stirring) so I suggest making it ahead of time [on a weekend or something] and chilling it for use later on.

This post was edited by NMU on Feb 18 2009 06:59pm