Ingredients
2 medium avocados
2 tbsp lime juice
Sea salt
Black pepper
2 cups shredded chicken
1/3 cup diced red onion
1/4 cup chopped fresh cilantro
1 tbsp minced Jalapenos
Instructions:
Mash avocado and lime juice together with salt and black pepper to taste.
Add remaining ingredients. Stir thoroughly and serve.
For only 150 calories and 5 grams of net carbs, have a bowl of this cereal with 8 oz of unsweetened almond or flaxseed milk!
Gluten, grain, dairy, egg and nut free!!!
Since Tom Brady announced he eats a predominantly plant-based diet, recreational, collegiate, and professional athletes everywhere are curious to learn more! While there are many benefits to consuming a diet predominant in plants, many athletes struggle to sustain this new way of eating because of decreased energy and performance and an increase in injury and hunger levels. One thing I've learned is that athletes don't do well when they are hungry!
To prevent these common side effects, I recommend my clients always take a gradual approach to adopt a plant-based diet. This month I'm sharing the fundamental principles for fueling the plant-based athlete!
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Timing: 45 minutes | Serves 4
Ingredients:
- 2 tablespoons olive oil
- 1 onion, diced
- 2 ribs celery, diced
- 3 carrots, diced
- 12 ounces mushrooms, roughly chopped
- 4 cloves of garlic, minced
- 1 ½ cups dry red lentils, rinsed
- 1 28-ounce can crushed tomatoes
- 1 15-ounce can diced tomatoes
- 2 cups vegetable broth
- 3 tablespoons tomato paste
- 1 ½ teaspoon salt
- 1 teaspoon thyme
- 1 teaspoon oregano
- ½ teaspoon basil
- ¼ teaspoon crushed red pepper flakes
- 12 ounces rotini pasta (gluten-free if desired or low carb)
- ½ cup reserved starchy pasta water
Instructions:
- Cook onions, carrots and celery in oil over medium heat in a large skillet for 6-8 minutes or until onions are translucent, stirring occasionally. Add mushrooms and garlic and cook for another 5 minutes.
- Stir in the dry lentils, crushed tomatoes, diced tomatoes, broth, tomato paste and seasonings. Bring to a boil, then reduce to low, cover, and simmer for 30 minutes, until lentils are soft.
- While ragu lentil mixture is cooking, cook pasta according to directions on the box until al dente. Reserve ½ cup of the pasta water before draining.
- Add the pasta eater to the ragu sauce and then mix the pasta and ragu sauce together.
- Serve immediately with toppings of choice.
Optional toppings: Fresh parsley, Parmesan cheese.
Ingredients
3 slices thick-cut bacon
2 tablespoons tahini
2 tablespoons minced garlic, divided
4 tablespoons olive oil, divided
2 teaspoons honey
2 teaspoons lemon juice
¼ teaspoon sea salt
¼ cup red onion, diced
1 head iceberg lettuce
Instructions
Add bacon to medium skillet over medium heat. Cook 3 minutes per side until bacon is crisp. Place bacon on a paper towel-lined plate and set aside.
To prepare dressing, combine tahini, 1 tablespoon minced garlic, 1 tablespoon olive oil, honey, lemon juice, 2 tablespoons water and sea salt in a small bowl or jar. Whisk to combine and refrigerate.
To a small bowl, add 3 tablespoons olive oil and 1 tablespoon garlic. Set aside. Rinse lettuce and pat dry with a clean towel. Cut lettuce head through the core into four equally sized wedges, then remove outermost leaves.
Preheat grill to 400°F (204°C). Brush lettuce wedges with olive oil and garlic mixture. Place lettuce cut side down and grill for 2 to 3 minutes, then turn lettuce to grill the other cut side for 2 to 3 minutes.
Remove from grill and serve each wedge with 1 tablespoon tahini dressing, and equal amounts crumbled bacon and chopped red onions.
