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Recipe — Page 2

Recipe


 

Recipe: Sweet’N’Spicy Cocoa Rubbed Filet

Here is a meal that our family enjoys.  Yes, we do love a good piece of red meat!  In this recipe we use a nice cocoa based rub, but you can easily just use salt, pepper and a little garlic powder.  The other spice I cannot get enough of in my cooking is cinnamon.  In fact, in studies, a daily dose of cinnamon has shown to lower LDL cholesterol.  It is also a great source of manganese, fiber, iron, and calcium.  This meal is a little higher in fat (32/33/35) than my usual meals, but it is easy enough NOT to add walnuts or almonds in one of my other meals to balance out the days macronutrients. 

  • 6oz beef tenderloin filet(s)
  • Dove Chocolate Discoveries Sweet’N’Spicy Rub OR salt, pepper and garlic powder
  • 1 sweet potato per person (organic if possible)
  • 1 package of BirdsEye Steamfresh Broccoli with Cheese Sauce
  • cinnamon
  • grapeseed oil

Spray a frying pan with thin layer of grapeseed oil.  Place over medium-high heat.  Preheat oven to 400°.  Rub cocoa rub (or salt, pepper and garlic powder) on both sides of the filet.  Place filets in frying pan and sear both sides (about 3-4 minutes for each side).  Place whole frying pan in heated over for about 13 minutes for a medium cooked filet (adjust as necessary).  While the filet is in the oven wrap each sweet potato in plastic wrap and microwave (about 5 minutes for each potato).  After potatoes are cooked, microwave the BirdsEye broccoli per the instructions (usually 5 mintues).  Remove the filet(s) from the oven.  Place the sweet potato on the plate, slice and sprinkle cinnamon.  Place the broccoli on plate and then add the filet.  Makes 1 serving per filet.

Preparation Time: 30-35 minutes

Nutritional Information ( per serving)
Calories Protein Fiber Carbs Fat Total Saturated Fat
432 34 grams 5 grams 34 grams 16 grams 7 gram

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Recipe: Almond JOY Shakeology

My FAVORITE Shakeology recipe!  Everything about it is good, chocolate, coconut and almond.  And it is good for you!  I personally use 4 ice cubes but if you want to make it like a slushy dessert then just keep adding ice.  This meal is very close to a 40/40/20 and would fit into the P90X Energy Booster and INSANITY Elite Nutrition plans.

  • 2 cups of skim milk
  • 1 scoop of chocolate Shakeology
  • a little coconut extract
  • 6 almonds
  • ice (optional)

Blend the skim milk and chocolate Shakeology.  Then add the coconut extract, almonds and ice to taste.  . Makes 1 serving.

Preparation Time: 5 minutes

Nutritional Information (per serving)
Calories Protein Fiber Carbs Fat Total Saturated Fat
364 36 grams 4 grams 41 grams 6 grams 1 gram

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Recipe: Peanut Butter Toast and Shake

Here is a typical last meal for me.  An hour or two before bed.  It is just GOOD.  I LOVE peanut butter and this quick meal hits the spot.  The peanut butter toast and the protein shake are 1) easy and quick to make, 2) NOT a heavy meal before bed and 3) tastes good!  This meal also fits into the P90X Energy Booster and INSANITY Elite Nutrition plans.

  • 1 piece of Ezekiel 4:9 Sprouted 100% Whole Grain bread
  • 1 tbsp. organic natural crunchy peanut butter
  • 1 cup of skim milk
  • 1/2 scoop of protein powder (any brand and flavor, usually I use chocolate or vanilla Optimum Nutrition 100% Whey protein powder)
  • ice (optional)

Lightly toast the Ezekiel bread (don’t over cook the bread, it will turn into a brick).  Spread the crunchy peanut butter on the toast.  Combine skim milk, protein powder and ice in a blender and mix well.  Makes 1 serving.

Preparation Time: 7 minutes

Nutritional Information (per serving)
Calories Protein Fiber Carbs Fat Total Saturated Fat
311 28 grams 4.5 grams 31 grams 9 grams 1.5 grams

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Recipe: Quinoa Salad


 

Recipe: Quinoa Salad (from INSANITY: THE ASYLUM™)

Here’s one of Shaun T’s favorites from his brand-new workout program, INSANITY: THE ASYLUM. Healthy and filling, this salad can help get you through your most extreme workouts. Did you know that quinoa contains all the amino acids needed to make a complete protein? It’s pretty rare to see that kind of nutrient profile in a single plant-based food. (Don’t forget to checkout INSANITY: THE ASYLUM GET SHREDDED Plan Made Easy!)

  • 1/2 cup quinoa
  • 2 cups water or broth (chicken or vegetable)
  • 1 tsp. turmeric
  • 1 pinch salt
  • 1 lemon wedge
  • 1 lime wedge
  • 1/4 cup sliced cucumber
  • 1 Tbsp. diced onion
  • 1 tsp. grated raw ginger
  • 1 Tbsp. julienned mint
  • 1 Tbsp. chopped pistachio nuts
  • 1/2 cup chopped romaine lettuce

Combine quinoa, water or broth, salt, and turmeric in a medium saucepan. Cover and cook over medium heat until about half the liquid is absorbed and quinoa begins to soften, about 15 minutes. Strain quinoa in a mesh strainer, then place in a bowl. Squeeze lemon and lime over quinoa and place in refrigerator to cool. When cool, toss with remaining ingredients. Makes 1 serving.

Preparation Time: 40 minutes

Nutritional Information (per serving)
Calories Protein Fiber Carbs Fat Total Saturated Fat
383 14 grams 7 grams 64 grams 9 grams 1 grams

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Recipe: Chocolate Shakeology Chocolate Mint Treat

Want a chocolaty, minty treat?  One of CoachWoot’s favorites.  Just go easy on the peppermint extract.  Remember you can always add more, but you cannot take it away. 

  • 2 cups skim milk
  • 1 scoop or package of Chocolate Shakeology
  • 1/2 tsp. imitation peppermint extract (to taste)
  • Ice (optional)

Combine all ingredients in blender and combine until smooth. Makes 1 serving.

Preparation Time: 5 minutes

Nutritional Information (per serving)
Calories Protein Fiber Carbs Fat Total Saturated Fat
316 34 grams 3 grams 40 grams 1.5 grams 0.5 grams

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