This month, we'll look at some simple, quick ways to feed yourself featuring vegetables. With fresh, local produce coming in season soon, spring is the time to make vegetables the star of your meals.

Tarragon Glazed Carrots

Time: 12 minutes

• 1 lb. thinly sliced carrots
• 2 Tbsp water
• 1 Tbsp tarragon
• 2 Tbsp unsweetened applesauce

Chop the carrots into thin, diagonal slices. Add to a large skillet along with the water. Cover and saute over medium heat, tossing frequently. Once the carrots have softened (around 10 minutes), add the applesauce and tarragon. Saute for 1-2 minutes more, then serve.

This works well as a light post workout meal if you eat some lean protein along with it.

Zone info: 2 servings at 1.25 carb blocks




Quick Coleslaw

In this recipe, I've used a bag of pre-shredded cabbage to save time. You can always use fresh veggies and shred them yourself if you have the time.

Time: 3 minutes

• 1/2 of a 12oz bag shredded cabbage
• 3 Tbsp mayonnaise (see notes below)
• 1/2 tsp cumin
• 1/8 tsp garlic powder
• 1/8 tsp mustard powder
• sea salt and fresh ground black pepper to taste

Empty the cabbage into a bowl, add the mayo and spices. Mix well and serve.

Note on the mayonnaise: In a pinch, canola mayo will work, though the fatty acid profile is not optimal. I prefer to prepare my own mayonnaise ahead of time using olive oil. My recipe for mayonnaise can be found in Cooking for Health and Performance Vol. 2, or in issue 28 of the Performance Menu. Remember, you can always adjust the quantity of mayo used in this recipe to suit your needs.

Zone info: 2 servings at .75 carb block, 11 fat blocks.


Chicken Apple Salad

Time: 25 minutes

• 6 oz chicken
• 6 cups shredded cabbage
• 1/2 Grannysmith apple
• 1/2 tsp allspice
• 1/8 tsp cloves
• olive oil
• sea salt and pepper to taste

Dice the chicken. Heat 1 tsp of olive oil in a skillet over medium heat. Add the chicken, allspice, and cloves. Saute, tossing often, until the chicken is cooked thru.

Shred the cabbage into a large salad bowl. Slice half of an apple into very thin slices and set them aside.

Once the chicken is done, add it to the cabbage, then top with the apple. Add salt and pepper to taste, then drizzle with olive oil. Use an appropriate quantity of olive oil to meet your individual needs.

Zone info: one serving at 2.5 carb blocks, 6 protein blocks, 3 fat blocks (before adding olive oil. 1 Tbsp olive oil = 9 fat blocks)




Walnut-Fig Asparagus

Time: 20 minutes + 1 hour marinating time

• 12 oz asparagus
• 1/3 cup walnuts (organic)
• 5 dried figs
• 2 Tbsp Balsamic vinegar
• 2-3 Tbsp water

Soak the figs in water for an hour or so. Remove the stems, toss them in a blender along with the walnuts, vinegar, and water. Blend into a paste, adding more water if needed.

Break the tough ends off of the asparagus, then place them in a bowl. Pour the fig paste over the asparagus, toss well. Allow to marinate in the refrigerator for an hour or more.

Spread the asparagus and fig paste in a roasting pan, then pop it into your oven pre-heated to 350 degrees. Roast for around 15 minutes, or until soft, tossing a few times. Serve warm.

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


Rainy Day Hash

The day I first cooked this was a stormy day here in Portland, and it hit the spot before going out for a walk. (wait a minute, isn't it always rainy here?) You can make this for a nutritious, tasty breakfast anytime - no storm required.

Time: 25 minutes

• 1 medium red onion
• 1 zucchini
• 5 cloves garlic
• 1/2 cup diced yams (1/2 inch dice)
• 1 cup sliced mushrooms
• 1 oz chopped bacon

Chop the bacon, then heat over medium in a large skillet. Peel the garlic, and chop the onion roughly. Add the garlic and onion after the bacon begins to soften. Saute, tossing, until the bacon begins to brown. (3-5 minutes)

Meanwhile, slice the zucchini and mushrooms, then dice the yams. Add to the skillet, reducing the heat to medium-low. Saute, tossing often, for around 20 minutes. Serve warm with some meat or eggs.

Zone info: 2 servings at 3 carb blocks, 3 fat blocks