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Recovery Day – Turkey Lettuce Wraps

Tacos are a favorite food among many. They’re filling, satisfying, and they take great pictures. Unfortunately, we can’t eat them everyday due to their disproportionate macronutrient breakdown.

However, we have a solution so you CAN eat them (almost!) every day . . . Turkey lettuce wraps. Why? Substituting the taco shell — around 120 calories per shell or soft tortilla — for lettuce wraps eradicates around 20g of extra carbohydrates. Additionally, using ground turkey instead of beef gets rid of some of the fat content. Not saying that “macro-ing” in your favorite tortilla and meat isn’t possible, but sometimes it doesn’t all fit.

Give these delicious turkey lettuce wraps a shot!

Turkey Lettuce Wraps | Serves 4 
For 3 tacos:  390 calories | 22 g fat | 24 g carbohydrates | 23 g protein 

12 Butter lettuce leaves
1 lb lean ground turkey
1 large white onion, diced
1/4 c hoisin sauce
2 cloves fresh garlic, minced
1 Tbsp soy sauce
1 Tbsp rice wine vinegar
2 tsp minced ginger
1 bunch green onions, chopped
1 tsp sesame oil

  1. Carefully rinse butter lettuce leaves and pat dry. Set to the side.
  2. On a medium-to-high heat pan, cook lean ground turkey until just cooked. Add in the diced white onion and stir until onion is translucent.  
  3. Turn down heat to low. Add in hoisin sauce, garlic, soy sauce, vinegar, ginger, green onions, and sesame oil with the turkey meat and onion mixture. Cook until well-combined, then take off the heat. 
  4. Place turkey meat mixture in lettuce wraps. Enjoy! 

*recipe inspired by allrecipes.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Watermelon Salad

With summer just around the corner, you can’t help but dread that scorching heat. While the summer typically means that we will drink a lot of water, eat a lot of fresh fruit, and chill out by the pool, sometimes we can still find it hard to cool down.

Watermelon salad is one of the few summer eats that made its break from a forgotten Pinterest board. With it’s popularity rising, why not give it a go? While the flavor combination may sound strange, trust us on this one–watermelon, mint, lime, and feta cheese are actually a match made in heaven.

Take a shot at it! 

Watermelon Salad | 10 servings | 203 calories per servings
1 small red onion, diced
2 Tbsp lime juice
4 Tbsp extra-virgin olive oil
1 seedless watermelon, cubed
3 baby cucumbers, seeded and cubed
1 c crumbled feta cheese
1/2 c mint leaves, sliced thinly

  1. Combine red onion with lime juice. Let sit for 10 minutes. Add in olive oil.
  2. Place the cubed watermelon, cubed cucumbers, and crumbled feta cheese together in a large bowl. Add in the red onion, lime juice, and olive oil mixture. Toss with mint leaves. 
  3. Enjoy on a hot summer’s day!

Macronutrient breakdown: 203 calores | 7g fat | 30g carbohydrates| 5g protein

*recipe inspired by allrecipes.com!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Healthy Banana Bread?!

Banana bread is a great pick-me-up. It’s rich, yummy, and paired with a cup of coffee or tea, it’s incredibly filling. 

Most of the time, banana bread is filled with sugar, bleached flour, and other ingredients that tend to weigh you down. However, making a few substitutes to the ingredients make it a good snack, or even a nice pre or post workout treat. 

BANANA BREAD | Yields 6-8 servings 

1/2 c oat flour (put in food processor or purchase)
1 tsp baking soda
1/2 tsp ground cinnamon
1/2 tsp salt
3 mashed brown bananas
1/3 c melted coconut oil
1/2 c honey
1/4 c plain Greek yogurt
1 large egg
1 tsp pure vanilla extract

  1. Grease a bread pan with cooking spray and set aside. Heat oven to 375 degrees. 
  2. In a medium bowl, whisk together dry ingredients (flour, baking soda, salt, and cinnamon). Set aside. Then mix in mashed bananas and melted coconut oil until combined. Once well mixed, stir in honey, greek yogurt, egg, and vanilla until completely smooth.
  3. Combine the dry ingredients and the wet ingredients. Place in pan.
  4. Bake for 50 minutes, or until a toothpick inserted into the center of the bread comes out clean.
  5. Remove from pan. Slice, spread with butter, and enjoy! 

*inspired by twopeasandtheirpod

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Chicken Quinoa Bowl

Burrito bowls are the nice in-between of not being an entire carb-y burrito, but also not being a whimpy salad. However, burrito bowls can be repetitive and boring, so we’re here to help excite your taste buds. 

Below is a recipe for a Chicken Quinoa bowl, which substitutes out rice with quinoa. Rice isn’t bad for you, but sometimes you might want to eat a larger volume of food, and quinoa is the fluffy alternative for that, not to mention the protein bonus.

Chicken Quinoa Bowl | Yields 2-3 servings

2 cups cooked quinoa
8 oz raw chicken
2 cups sautéed veggies of your choice (broccoli, bell peppers, tomatoes, etc) 1 Tbsp olive oil
1 can whole kernel corn, drained
2 Tablespoons finely-chopped cilantro
1 Tbsp lime juice
Cheese (optional)

  1. Bring 3 and a half cups of water to boil on the stove. Add in 2 cups of quinoa. Once quinoa is added, bring to a simmer, then turn off heat once quinoa is cooked. Divide among bowls, fluff up, and set to the side. 
  2. In a pan on medium-to-high heat, put oil in pan. Cook veggies according to your liking. Set to the side. (We suggest sautéing broccoli, bell peppers, and tomatoes).
  3. While the veggies are cooking, place raw chicken on a baking tray with olive oil. Season with salt and pepper. Bake in oven at 375 degrees, or until golden. Shred once fully cooked and divide among bowls with quinoa.  
  4. Once veggies are cooled, place in bowls with quinoa and chicken. 
  5. Top with corn, cilantro, cheese, and lime juice. 
  6. Happy munching & enjoy!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Rice Cake Combos

Rice cakes are a fundamental snack item. They are perfect on-the-go and add a nice crunch between your everyday meals. 

However, there’s questions about whether or not rice cakes are healthy. They sit at around 30-60 calories a piece, are low in fat, but don’t have a ton of vitamins packed into them.

Even though this may be true, they are low in carbohydrates and offer a great vessel for snack ideas. Filling the components rice cakes lack in– like protein and fat — can make them a satisfying and macro-friendly treat.

Here’s some nifty combos:
hummus + sliced tomatoes
avocado + turkey
peanut butter + raisins
butter lettuce + tuna salad
hummus + pulled rotisserie chicken
cottage cheese + fruit (try it!)
low fat cream cheese + salmon
*Garnish how you like and enjoy!

The key idea here is that you can transform the simplest of foods to fit your needs. Whole-grain toast can also be substituted into this, even though it’s a little higher in calories. While it can be argued that sweet potatoes trump rice cakes, it’s important to understanding that carbs are NOT the enemy. Carbs are fuel, just like anything else, so you might as well get creative and enjoy them! 

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Cauliflower Pizza

Pizza is the favorite food of most individuals. It’s a staple in the American diet, the foundation of weekend food, and the first food you think of when you want to order in. However, it’s hard not to devour the entire thing, or stray away from it when you’re watching your nutritional intake.

The amount of carbs and fat in pizza is what makes pizza cheat-day material. “Cauliflower Pizza” has made its popularity in recent years as people look for a healthier option. After some digging, we might have found the best recipe for this unorthodox pie. Check it out!

Cauliflower Pizza | Yields 8 Slices 
~60 calories | 4g Carbs, 2.6g Fat, 5g Protein 

Ingredients:
1 head of riced cauliflower (place in food processor) or 6 cups of store bought cauliflower rice (if frozen, thaw)
1 egg
1 tablespoon Italian seasoning (dried oregano or basil)
salt, ground black pepper
1/2c Parmesan, grated/shredded
spinach
organic tomato sauce
a handful of basil

  1. Preheat oven to 375 degrees.
  2. Placed riced cauliflower (from either a food processor or from a bag) in the oven. After the cauliflower is completely dry and lightly browned, set to the side. After cooled, pat dry or until no water can be squeezed out of the riced cauliflower.
  3. Preheat oven to 450 degrees. Combine egg with dried herbs, salt and pepper to taste in a bowl. Slowly add in cheese and dried cauliflower. Combine well. 
  4. Line a baking sheet with parchment paper. Flatten the cauliflower “dough”  mixture with cheese, egg, and herbs in the middle of the parchment paper. Make sure the crust is no less than .3 inches in thickness. 
  5. Bake for 20 minutes. Then carefully flip with spatula and bake for a few more minutes, or until both sides are lightly browned and cooked through. 
  6. Top cauliflower pizza base with more cheese, spinach, basil, and tomato sauce. Bake until cheese is melted.
  7. Remove from oven and enjoy! 

*recipe inspired by ifoodreal.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Healthy-ish Pasta Salad

We often tell you that carbs are fuel, but you have to eat the right type of carb. You know the difference between complex carbs and simple carbs, but that doesn’t mean we have to label them as good and bad carbs all the time.

One of the favorite types of “cheat-day” foods people go after is pasta. However, because of this, eating pasta on a day off can result in a skyrocketing amount of carbs and fat.

But it’s okay to indulge. Just allot your macros or calories around it. Below is a recipe for some chicken pasta salad, which mixes both the healthy and unhealthy aspects of a cheat day food. 

*Make your own noodles from zoodled vegetables like zucchini to really take this one over the edge, healthy food wise.

Healthy-ish Pasta Salad | Yields 2 servings 

1 cup pasta
1 cup shredded rotisserie chicken
6oz spinach
1 cup cherry tomatoes, halved
½ cup feta cheese
½ slivered almonds
salt & pepper
fresh parsley

  1. Cooked the pasta according to the package. Rise with cold water. Place to the side.
  2. In a large bowl, add spinach and cherry tomatoes. Mix thoroughly. 
  3. Mix in rotisserie chicken. Add in feta cheese and almonds.
  4. Add in salt, pepper, and fresh parsley to taste. Enjoy! 

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Homemade Protein Bars

Most protein bars can be an appealing label for a Snickers bar that has a little bit of extra protein thrown into it. Protein bars can often be coated in all different types of artificial sugars, making them yummy but sans health. The average protein bar has 40g of carbs, 10g of fat, and 20g of protein. However, when you look into the carbs, the majority of it is made up of some type of processed food and sugar.

Save your macronutrients and make your own protein bar. Below we have a recipe for easy, homemade protein bars that you’ll to enjoy.

Health Protein Bars | Yields 16
Calories: 124 | Carbs: 12g | Protein: 10g | Fat: 6g 

1 scoop of vanilla protein powder
1 tsp cinnamon
1 cup rolled oats
2 Tbsp coconut oil
½ cup natural almond butter
¼ cup organic honey
½ tsp vanilla extract
sea salt
organic chocolate chips or cacao chips (optional)

  1. Add in protein powder, cinnamon, and oats into a food processor and blend until powder.
  2. Melt the coconut oil on the stove and add in almond butter, honey, and vanilla until smooth
  3. Mix in with dry ingredients. Add in a few tablespoons of water until mixture is moist.
  4. Line a 8 x 8 dish. Put in protein bar mixture and sprinkle with chocolate chips and sea sat. 
  5. Place in the freezer for 30 minutes, then serve. Keep packages in the fridge 

Pack one in your bag, get lifting, and enjoy!

*Recipe inspired by sweetpeasandsaffron

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Open fuel

We’re hyped for the 2019 CrossFit Open. We don’t know how else to say it — the Open is exciting because it tests our abilities, shown us how much we’ve grown, and humbles us all at the same time.

Most people who do the Open come from work, appointments, and/or  errands, so fueling yourself to perform well is important. While scarfing down an energy packet, pre-workout, and some dried fruit might seem like a good idea, you need to focus on your nutritional value. How well your perform during the Open also showcases how well you take care of your body, so it’s important to eat actual food.

A simple meal, like chicken and rice, has all the elements of a fast pre-workout get-up. You have a low amount of fat, a high amount of protein, and a high amount of carbs.

If that plain-Jane meal doesn’t get it done for you grab an apple, some peanut butter, lean/clean deli meat and a hard-boiled egg. Getting all your macro-nutrients in before the Open is not only important for your energy consumption, but it should be something you do in the pre-season too.

So ditch the sugary pre-workout drink, slop some actual food in a container, and take on the 2019 5-week challenge with good health. Happy lifting, Herd!   

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Balsamic Steak Salad

If you ever say that you crave a salad, someone might call you insane. 

Salads are not an ideal food for anyone: they can often lack flavor and crunch. They can also be very heavy in fat, which is why many salads have a skyrocketing number of calories. 

But what if we had such a good salad recipe that you would actually crave it? It’s high in protein and low in calories and fat. Check it out!  

Balsamic Steak Salad | Yields 3-4 servings
¼ cup balsamic vinegar
2 tsp lemon juice
fresh thyme
salt & pepper
3/4 ish lbs steak
6 cups salad greens 
cherry tomatoes
sliced red onions
½ cup dried cranberries
feta cheese (optional)  
sliced almonds

  1. Mix together balsamic vinegar, lemon juice, thyme, salt, and pepper. Place steak in a plastic bag and refrigerate overnight. 
  2. Take the beef out of the bag and place the steak on a medium heat for 6-8 minutes per side on a covered pan. Place to the side. 
  3. Mix together salad greens, cherry tomatoes, sliced red onions, dried cranberries, and feta cheese. Slice steak and mix in with greens. Add in sliced almonds. Enjoy! 

Macronutrient profile:
235 calories, 7g fat, 15g carbs, 28g protein. 

*Recipe inspired by Taste of Home. 

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!