Moroccan Chicken

Time: 25 minutes

• 1 lb diced chicken breast
• 1/2 can artichoke hearts, sliced in half
• 1 C diced onion
• 1/4 C chopped parsley
• 2 Tbsp olive oil, divided
• 1/3 C kalamata olives
• 3 sundried tomatoes, chopped
• 3 cloves garlic, sliced
• 2 Tbsp lemon juice
• 1 tsp coriander
• pinch of saffron
• pepper

Heat 1 Tbsp of olive oil in a large skillet. Sauté the onion and garlic for 3 minutes, then add the spices. Continue to sauté for two more minutes, then add the artichoke hearts and sun dried tomatoes. Cook for two minutes, then place the sautéed veggies aside into a bowl.

Add another tablespoon of olive oil to the skillet, then add the diced chicken. Cook for around 5 minutes, turning the meat often, until the chicken has browned. Add the veggies back in, then add the parsley, olives, and lemon juice. Stir and cook until the juices reduce some—around 5 to 7 minutes. Serve and enjoy!

Zone info: 4 servings at 1 carb block, 4 protein blocks, 5.5 fat blocks


Quick Paleo Pancakes

The first recipe that I wrote for the Performance Menu was Apple Cinnamon Paleo Pancakes. They were tasty, but a bit cumbersome to cook. I have since perfected a much quicker method, while keeping the flavor.

Time: 10 minutes

• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! - cashew/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil

Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!

Once you've cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.

Zone info: 3 servings at 1/2 carb block, ~1/2 protein block, 15 fat blocks




Arugula and Strawberry Salad

Time: 5-10 minutes

• 4 C arugula
• 1 1/2 C sliced strawberries
• 1/4 C pecans
• 1/4 C sliced red onion
• 2 Tbsp apple cider vinegar
• 2 tsp olive oil
• 1/4 tsp cinnamon

Place all of the ingredients except the pecans into a salad bowl, toss well. Serve topped with the pecans.

Zone info: 2 servings at 1 carb block, 10 fat blocks




Indian Spiced Sweet Potatoes

Here is another idea for preparing sweet potatoes to eat in the post workout window. Make a big batch to last the whole week!

Time: 20 minutes

• 1 large sweet potato
• 1/4 C chopped onions
• 1/4 C chopped tomato
• 1/4 C chopped parsley
• 1 chopped green chile
• 1 tsp olive oil
• 1/2 tsp cumin
• 1/2 tsp turmeric
• 1/4 tsp coriander
• 1/4 tsp chili powder
• 1 Tbsp dijon mustard
• pepper to taste

Cube the sweet potato, then add the potato cubes to a pot of boiling water. Boil for 10 minutes, then drain the water. Set the potatoes aside.

Meanwhile, sauté the onion, chile, and parsley with the olive oil. After several minutes, add the spices. Mix well, continuing to sauté until the onions are soft and the spices have infused. Add the potatoes, mustard, and around 1/8 cup of water. Stir well, heating for a few minutes. Serve the potatoes with some lean protein, then save the rest for later!

Zone info: 3 servings at 4 carb blocks, 1 fat block


Taco Salad

No tortilla needed! This one is pretty versatile, so use your favorite veggies.

Time: 30 minutes

Taco meat:

• 1 lb ground grass fed beef
• 1 small tomato, chopped
• 1/2 can fire roasted green chilies (2 oz)
• 1 tsp each: paprika, cumin, garlic powder, dried onion, chili powder
• 1/2 tsp red pepper flakes
• 1/2 tsp black pepper

Salad:

• 12 C chopped romaine lettuce
• 1 C halved grape tomatoes
• 1 diced avocado
• 1/2 C sliced red onion
• 1/2 C sliced green onion
• 1/2 C chopped cilantro
• salsa

Start by preparing the meat first. Heat the meat, tomatoes, and all of the spices in a skillet over low/medium heat. Let the meat cook, stirring occasionally, for 30 minutes.

Meanwhile, prepare the salad. Chop your veggies of choice, then place them on plates or in salad bowls. Top with the meat, then with a salsa of your choice. Look for a good brand with quality ingredients, or make your own. Check out issue 5 of the Performance Menu for a great salsa recipe.

Zone info: 4 servings at ~ 2 carb blocks, 4 protein blocks, 9 fat blocks. This may vary depending on the ingredients you use, build the salad to meet your requirements.