Friday, March 26, 2010

Boxer's Diet Week 4 - It's So Easy Eating Green

So I've decided that kale is my new, most favourite green food ever! It is such an amazing power food, packed full of nutrients and vitamins, it's so yummy and versatile I think I could eat it every day, oh wait I have been lol.

Here are a couple amazing recipes I made and enjoyed this week using Kale:



Cranberry Kale Salad

Ingredients
5 - 6 leafy branches of fresh, washed kale
1.5 tsp olive oil
1 tsp Mrs. Dash Garlic n Herb mix
2 tbsp of balsamic vinegar
1 tbsp pumpkin seeds
1 tbsp sunflower seeds
1-2 tbsp dried cranberries

1. Wash and pat-dry the Kale. Chop or break apart into medium-size pieces.
2. Using a frying pan heat the olive oil on med-high heat just high enough to satay the kale.
3. Satay the kale for about 2 minutes or until all leaves are covered in olive oil. Add Mrs. Dash seasoning.
4. After about 4 minutes add the pumpkin and sunflower seeds. Add the balsamic vinegar and turn off the stove.
5. Satay for another 1-2 minutes as the heat dies down.  Add the cranberries, mix in well.
6. Serve in a large bowl and enjoy!




Orange Kale Salad

Ingredients
5-6 leafy branches of fresh, washed kale
1 tbsp olive oil
1-2 tsp Mrs. Dash Chipotle Chili spice
1 tbsp pine nuts, preferably roasted
2-3 tsp balsamic vinegar
1 orange, peeled and sliced

1. Wash and pat-dry the Kale. Chop or break apart into medium-size pieces.
2. Using a frying pan heat the olive oil on med-high heat just high enough to satay the kale.
3. Satay the kale for about 2 minutes or until all leaves are covered in olive oil. Add Mrs. Dash seasoning.
4. After about 4 minutes add the pine nutes. Add the balsamic vinegar and turn off the stove.
5. Satay for another 1-2 minutes as the heat dies down. Add the orange slices when serving.
6. Enjoy!

Want to learn more about the Health Benefits of Kale?
Check out this site: Health Benefits of Kale

It's a Wonderful Treat!

Friday, March 19, 2010

Boxer's Diet Week 3 - Gotta Have Protein

When you're not eating meat or fish and trying to eat a low-carb, low-sugar diet getting enough protein can be a tricky one.  Where I get most of my protein? Egg whites, tofu and beans ... mmmm beans.

However, for a quick snack it is sometimes easier to eat a protein bar.  There are SO many of them out there on the market but honestly, I personally dislike most of them.  Besides lacking in good flavour most of them are loaded with carbs, fat and are so unnaturally processed and loaded with chemicals that you really don't know what you're eating!

Recently I discovered one of the best protein bars - all natural, gluten-free, low-carb, low-sugar, low-fat, vegan, with a somewhat high amount of protein - just amazing!  They're called The Simply Bar and for me they're perfect.  They are light and taste great, I sometimes eat two at a time especially before a workout cause I know I'll burn it off easily.


Besides protein bars, the other alternative is protein shakes or drinks, which again I personally have a hard time swallowing because most of them taste digusting! One brand I do like however, because it is again all natural, healthy, gluten-free and entirely plant based is Brendan Brazier's Vega brand.

I buy the small 27g packets first to see how I like the flavour, there are many flavours to choose from so I would suggest starting with the one serving packet to see which flavour you like best.


Since I am not a fan of drinking protein drinks, natural or not, I decided to be clever and make my own protein/engery bars or in this case hearts!  I used two berry flavoured Vega protein powder packs (54g total) and followed one of Brendan Brazier's recipes in his Thrive Diet book, with some slight alterations to fit my diet.  Here's the recipe:

Green and Lean Protein Heart Bars
(original recipe Chocolate Blueberry Energy Bars from The Thrive Diet by Brendan Brazier
- 3/4 cups soaked dates
- 1/4 cup almonds
- 1/4 cup fresh or frozen blueberries
- 1/4 cup ground flaxseed
- 54g Vega Berry flavoured protein powder
- 1/4 cup quinoa (uncooked)
- 1 tsp fresh lemon juice

1. Blend all ingredients together in a food processor until well combined and the mixture balls up into dough form.


2. Over wax paper, press the batter down flat but keeping a thick layer.  I used a heart shaped cookie cutter to make my bars


They came out mostly dark green because of the vega powder, it's entirely plant based so although the colour may seem strange these babies taste amazing!

They also make a fantastic raw dessert (post-workout)!

Friday, March 12, 2010

Boxer's Diet Week 2 - Breakfast: The Usual Suspects

Breakfast is the one true meal that I eat my most carbs/sugar because A. it's the first meal of the day and a great way to get you energized in the morning and B. You will likely burn off most, if not all, of the calories throughout the day.

My typical breakfast during training includes:

Option 1
1/2 cup of Oatmeal with added flavours or fruit such as blueberry or apple
3 egg whites scrambled (I do it in the microwave so it's completely fat free)
1 Tbsp of medium hot organic Salsa (for the egg whites)

Option 2

3/4 cup of wheat-free cereal like Rice Krispies (or 1 cup of Bran flakes if you are eating wheat)
3/4 cup fat free soy milk
3 egg whites scrambled (I do it in the microwave so it's completely fat free)
1 Tbsp of medium hot organic Salsa (for the egg whites)


The Usual Suspects
Oats or Quick Oats for Oatmeal (Carb/Sugar/Energy)

Free Range Egg Whites (Protein)

Organic Salsa for (Flavour/Salt)

GF Cereal Apple Cinnamon or Rice Krispies (Carb/Sugar/Energy)


I found some fantastic oatmeal recipes on Fat Free Vegan website that I have tried or have yet to try but want to share them with you because I love this website:

Apple Spice Oats (this one I made this morning and is pictured above)

Cherry Pie Oats (Gonna try this one out next!)

Friday, March 5, 2010

Boxer's Diet Week 1 - Rainbow Lunch


For those who know me well they know that I am training full-time right now, which means eating super healthy full-time too.  My diet is high-protein, low-carb and almost 0 sugar/sodium/fat - unless it's "healthy" fat.

So in order to stick to my no-meat, no-dairy, no-gluten year I have to get a little creative. Beans are my new best-friend and I've rediscovered my love affair with colourful vegetables!

With that said here's a dish I've been typically eating for lunch this past week, I called it:

Rainbow Lunch

The Salad: Romaine greens, spinach, red cabbage, and carrots topped off with Mrs. Dash Chipoltle spice and a balsamic vinegar, extra-virgin olive oil and lemon juice mixture for dressing.

The Protein: Black beans, red pepper and corn (to sweeten).

This dinner is so packed full of nutrients that although it may not seem like much I feel quite satisfied after this dish and keeps me full for at least 3 hours.

I fill my plate with salad the greens salad and enjoy it with 1 cup of the bean salad.


NEXT WEEK: Why breakfast truly is the most important meal of the day!
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