Fitness and Wellness Article:

 

Recipes for optimal fat burning and enjoyment

By Team Reflex Hardcore

 

We have previously looked at how important nutrition is and how it impacts your fitness and health goals. This week we will look at various fun and delightful recipes that will help you gain muscle, optimize fat burning, and increase palate satisfaction.

 

Breakfast:

4 large, fresh egg whites

1 large whole egg

1 small, raw onions, diced

1.5 oz. ground, raw turkey

3/4 cup canned kidney beans, drained (any type)

1/2 cup chopped green bell peppers

1/2 cup chopped red bell peppers

½ cup raw mushrooms, sliced

1 tbsp. extra virgin olive oil

1/2 dash ground black pepper.

1/2 tsp. hot pepper sauce.

1/2 tsp. ground turmeric

1.5 cloves raw garlic, minced

1 tsp. Worcestershire sauce

 

 

Directions:

Saute’ turkey, vegetables and spices - except turmeric - in a non-stick

skillet w/1 tsp olive oil until tender. In mixing bowl, whip the whole egg,

egg whites and turmeric together. Pre-heat 2 tsp olive oil in a second

skillet, then add 1/4 egg mixture and cook until omelette is formed.

Repeat to make 2 omelettes. Place 1 omelette on plate, top with 1/2

of the turkey mixture, then place 1 omelette on top to form a

sandwich.

 

Nutritional Information:

 

Calories (Per Serving): 254

Protein (g): 21

Carbohydrates (g): 25

Fat (g): 8.5

Carb - Protein - Fat % Ratio: 39 % - 32% - 29%

 

Lunch:

4 oz. boneless raw chicken breast, broilers or fryers

1/2 cup chopped raw onion

1/3 cup raw jalapeno peppers, thinly sliced

2.5 cups raw cabbage, shredded

1 cup raw red bell pepper, sliced

1 cup low fat (1%) milk

2 tsp. cornstarch

 

2.5 tsp. extra virgin olive oil

3 cloves raw garlic, minced

1 tsp. peeled, raw ginger root, chopped fine

0.5 tsp. ground turmeric

0.5 tsp. dried coriander (cilantro, Chinese parsley)

0.5 tsp. curry powder

 

Directions:

Combine onion, jalapeno pepper, spices, milk and chicken in a

non-stick skillet. Poach (lightly simmer) until chicken is done. Mix

cornstarch with a little water to dissolve the add to pan an cook for

3-5 minutes. Add oil to a separate pan and cook cabbage and red

peppers in oil until crisp-tender.

 

Nutritional Information:

 

Calories (Per Serving): 476

Protein (g): 39.5

Carbohydrates (g): 45

Fat (g): 16.5

Carb - Protein - Fat % Ratio: 37% - 33% - 30%

 

 

Dinner:

4 oz. Atlantic wild-caught salmon

1 tsp fresh lemon juice

1/2 raw 7-8” carrot, sliced

0.5 tsp bay leaf, crumbled

1/3 medium raw cucumber, peeled and chopped

1 oz. fat-free sour cream

1/3 small raw onion, chopped

1 clove raw garlic, minced

0.5 black peppercorn

salt to taste

 

 

Directions:

Arrange the salmon steaks in a large skillet. Pour the lemon juice over

the salmon. Fill the skillet with 1/3 inch of water. Add sliced carrot,

thinly sliced onion, cloves, bay leaf and peppercorn. Bring to a boil,

then reduce heat and cover. Simmer gently for 20 minutes, or until

fish flakes easily with a fork. Remove fish to warm platter, and serve

with carrots on side as garnish. Mix peeled, chopped cucumber,

1/2 chopped onion and sour cream together and serve as a sauce.

 

 

Nutritional Information:

 

Calories (Per Serving): 196

Protein (g): 26

Carbohydrates (g): 5.7

Fat (g): 7.3

Carb - Protein - Fat % Ratio: 12% - 54% - 34%