Fuel Your Fitness

Tempeh is a delicious and versatile item of fermented soy cuisine. It provides an excellent protein and fibre and is more easily digested than beans. It takes on flavours well and the following marinade will add depth and layers of flavour to this dish.

Tempeh

12oz defrosted tempeh cut into 16 triangle wedges

Tempeh Marinade

¼ cup canola oil

½ cup dry white wine

1 Tbsp. Agave

2 Tbsp. Low Sodium Tamari

1 Tbsp. Nutritional yeast

2 tsp. ground sage

1 tsp. ground thyme

½ tsp. ground coriander

1 tbsp. apple cider vinegar

For the Tempeh

Place tempeh triangles in a shallow baking dish

Whisk together the marinade ingredients in a small pot. Bring to a boil and pour over tempeh.

Place in the oven to bake at 350F for 40 minutes

When the tempeh has cooked, drain the marinade and discard. Leave the tempeh in the baking dish.

Coat the tempeh with the BBQ sauce (recipe below) using a silicone basting brush.

Increase the heat to 400F.

Return to the oven for a further 8 minutes.

Remove, let cool and serve with the yogurt dip and chopped vegetables.

BBQ Sauce

1 6oz can of tomato paste

2 tbsp. Agave

2 tbsp. Tamari

2 tbsp. apple cider vinegar

1 tbsp. molasses

½ teaspoon ground cumin

½ teaspoon chilli powder

¼ teaspoon cayenne powder (optional heat)

For the BBQ sauce

Place all the ingredients in a small pot and bring to a boil

Set aside.

Yogurt Dip

Whisk together and refrigerate until serving

1 cup of fat-free Greek Style yogurt

1 green onion chopped finely

1 sprig of dill chopped finely

Chopped Vegetables

Cut 4-5 inch lengths of cucumbers, carrots, celery or other raw veggies of your choice!

Mary Catherine Anderson September 2010

As the cold weather sets in, this chilli dish will warm you up on those winter nights! Brought to you by Mary Catherine Anderson.

This recipe is packed with flavor and bright red color. Adzuki beans are traditionally used in Asian desert cooking, but they lend themselves to savory coking too. They are low in sodium and high in potassium.  The beans add both protein and fiber.  Goji berries are a nutritionally rich food containing lycopene vitamins and beta-carotene. The combination of sweet, bitter and sour and earthy flavors make a satisfying chili.

Equipment

Large heavy bottomed pot with lid

Yield 6-8 servings

Ingredients

For the Beans

1 cup adzuki beans (soaked overnight see below)

2 cups water

For the Chili

1 tsp cumin seeds

1lb lean ground chicken or turkey

2 cloves garlic minced

2 Tbsp chili powder

1 medium onion diced

½ cup diced carrots

½ cup diced celery

1 red pepper trimmed and cut into ½ inch squares

¼ cup espresso or strong brewed coffee

2 Tbsp maple syrup

½ cup of water

1 Tbsp tamari or soy sauce

¼ Tsp cayenne (optional)

1 28oz/796ml can of whole plum tomatoes in juice

½ cup Goji berries

1 Tbsp apple cider vinegar

Directions

For the Beans

1. Place rinsed adzuki beans in a medium sized pot with 2 cups of water.
2. Bring to a boil.
3. Turn off heat, cover and let sit overnight or for a min of 2hrs to reconstitute the beans.
4. Discard any soaking liquid

 For the Chili

1. Warm the pot on med-high heat
2. Add the cumin seeds and toast while stirring for 1 minute
3. Add the lean ground chicken and stir until it has turned from pink to white
4. Add the garlic
5. Add the chili powder and continue to stir
6. Add the diced vegetables and stir
7. Cook all ingredients together until the vegetables have softened, about 5 minutes.
8. In a small bowl whisk together coffee, maple syrup, tamari and cayenne
9. Pour mixture over chicken and vegetables

      Cut whole tomatoes into smaller pieces

1. Add the tomatoes and remaining juice from can

1. Add the reconstituted beans
2. Add Goji berries, stir mixture well
3. Bring to a boil and reduce heat to low. Cover and simmer for 90minutes or until beans are an edible consistency.
4. Stir in Apple cider vinegar moments before serving
5. Garnish with sprigs of cilantro and lime wedges.

Adzuki beans, 1 cup (230g) (cooked, boiled)

 Calories: 294

 Protein: 17.3g

 Carbohydrate: 57g

 Total Fat: 0.23g

 Fiber: 16.8g

 Iron 4.6mg, Magnesium 119.6mg, Potassium 1223mg, Zinc 4.0mg, Folic acid 278mcg.

Mary Catherine Anderson

May 2010

 These are creamy delicious treats with no processed fats or sugars and no wheat or gluten. Enjoy the raw tarts with any seasonal berries. The tartness of the berries plays a nice foil to the sweet rich raw chocolate.

Yield

8 small tarts
Equipment

Food Processor

8 small tart tins

Ingredients

½ cup raw almonds

½ cup raw pecans

½ cup raw cacao nibs

1/3 cup raw agave nectar

1 medium ripe avocado

Mint leaves and fresh berries to garnish

Directions

1. Break down the nuts in a food processor until they are almost paste, but not quite, about 5mins.
2. Line each tart tin with equal amounts of nut mixture, pressing into the bottom to form a crust. Set aside.
3. Place peeled and seeded avocado in the food processor
4. Add agave nectar
5. Add raw cacao nibs
6. Blend in the food processor on high for 8-10minutes to really beak down the cacao nibs. The entire mixture should be brown and smooth. Some small nibs will remain, but they become like chocolate chips in the tarts.
7. Garnish with mint leaves and fresh seasonal berries and refrigerate until cool and set.
8. EAT!!

Approximate Nutritional Information

Calories 248 Fat 18g Carbohydrates 20g incl. 5g of fiber Protein 4.25g

Mary Catherine Anderson April 14, 2010

These are wheat free gluten free protein packed pancakes. They freeze well or they will last in the fridge in an air tight container for 4-5days.

Serve with some low fat cottage cheese and more berries!

Yield

12-7inch pancakes

Equipment

A good non stick pan

Ingredients

1cup quinoa flour

1cup buckwheat flour

1 tsp cinnamon

1tsp baking powder

½ tsp baking soda

6 egg whites

½ cup non fat buttermilk or non fat yogurt

1 ½ cups of water

1 cup of fresh or frozen blueberries, plus more for garnish.

Directions

1)      In a stand mixer or large mixing bowl mix the flours, the cinnamon, baking power and baking soda.

2)      Add the egg whites

3)      Add the yogurt

4)      Slowly add the water until the batter forms

5)      Toss in the blueberries.

6)      Cook on a non-stick or lightly oiled pan until bubbles form and pop evenly on the surface.

7)      Flip and cook on the other side for 45-60 seconds.

8)      Garnish with more blueberries and syrup if desired.

Approximate Nutritional Information for Each Pancake

Calories 98

Fat 1.2g

Carbohydrates 17.5 incl  3.25 Fiber

Protein 5.1g

Agave and Blueberry Syrup

Ingredients

½ cup of agave

¼ cup of warm water

1tsp cinnamon

½ cup of frozen blueberries

Directions

Mash the blueberries slightly to release their juices

Whisk in the agave, cinnamon and water until the consistency is uniform.

Pour on top of pancakes toast or waffles!

Lemon Lime Refresher

Commercial refreshment beverages are loaded with artificial flavors and colors, calories and refined white sugar. Agave is lower on the glycemic index than other sweeteners and can be purchased at the health food store. It has a mild flavour and mixes well into hot or cold drinks. This beverage concentrate can be frozen in ice cube trays and then put into your water bottle to bring to your workout.

Yield
16 cubes

Equipment
Juice reamer (manual or electric)
Ice cube tray

Ingredients
10 lemons
8 limes
1tsp good quality sea salt
1oz agave nectar
1 cup of filtered water

Directions
1. Squeeze the juice from the lemons and limes into a pitcher
2. Add the water
3. Add the sea salt
4. Add the agave nectar
5. Whisk until the sea salt and agave nectar have been dissolved into the lemon juice
6. Pour the mixture evenly into the ice cube tray, usually about 16 cubes.
7. Freeze until solid.
8. Place one cube in 500ml of water and enjoy after a workout.

Approximate Nutritional Information
Calories per cube 18
Carbohydrate 5.5 g
Sodium 146mg
Potassium 60mg
Vitamin C 19mg
Fat 0
Protein 0

Mary Catherine Anderson April 14, 2010

This is a cheery light meal with bright flavors of tomato and basil. The toasted walnuts add texture and crunch. The dressing is sweet and aromatic without added oil. This meal travels well for lunches or picnics and will keep in the fridge in an airtight container for a few days. Keep the toasted walnuts aside until ready to serve.

Equipment

Food Processor

Pot with lid

Yield

Serves 4 as a main or 6-8 as a side dish

Ingredients

1 ½ cups Quinoa well rinsed

3 cups low sodium vegetable stock

1 ¼ cups (100g) walnuts

2 Tbsp Agave Nectar

2 cloves of garlic

2 Tbsp Dijon (try for sugar free)

¼ cup of Red Wine or Balsamic vinegar

½ cup (tightly packed) fresh basil leaves plus more for garnish

1 cup plum or cherry tomatoes sliced in half or quarters

Salt and Pepper to taste

Directions

For the Quinoa

1. Boil 3 cups of stock in pot with lid
2. Add quinoa bring to a boil.
3.  Reduce heat and cover for 20-30 minutes stirring occasionally until all the liquid is absorbed and the quinoa is light and fluffy. Set aside.

For the dressing

1. In a food processor add agave, garlic, Dijon, vinegar, and basil. Pulse just until the basil is shredded, but still intact.30-45 seconds.

To toast the walnuts

1. Place in a dry pan over medium heat for 3-4 minutes stirring constantly. Remove from heat. They will continue to brown from the retained heat for another few moments.

To Finish

1. Combine the quinoa, dressing and tomatoes in a serving bowl.
2. Refrigerate until cold.
3. Garnish with toasted walnuts and torn fresh basil leaves. Serve.

For further information on the amazing recipes on BN2 Fitness, contact Mary Catherine Anderson at:

MC@marycatherineanderson.com

Diets don’t work: what you need is a lifestyle change

To be fit, aerobic and resistance exercise must be supported by your nutrition, and that means eating enough calories to be healthy. Regardless of your goals for fitness level, weight loss or lean muscle increase, you must – absolutely must eat enough to ensure you keep your metabolism active.

Diets don’t work. Starving yourself is definitely not the answer. Most people who ‘go on a diet’ gain back all the weight, and more. This yo-yo syndrome is because insufficient calories in the diet cause the body to breakdown your precious lean muscle. This slows the metabolism, then as soon as calorie intake is brought back to ‘normal’, with a slowed metabolism the regular amount of calories technically becomes more than you need. You get fat again.

You have to feed your body to maintain or to lose weight. To get the best results eat small meals, often. We’re talking four to six small meals a day, and not allowing yourself to get hungry. You store fat if your meals are too big, also, so starving all day and eating one large meal in the evening is a really bad idea. Here’s the trick. When you eat, your metabolism increases to digest the food, then three hours later – when the food is digested – metabolism slows again. This is the point at which your body is prone to store more fat. Eat right, and eat often, and you’ll be in good shape.

Start by making some small changes which are maintainable forever. This is a lifestyle change, not a diet.

• Drink more water, eat more fruits and get plenty of colourful vegetables on your plate.
• Eat your bigger meals and complex carbohydrates earlier in the day. We need complex carbs for energy, so it’s best to eat them when we need them – when we’re active.
• Eating late at night will not allow you to burn them off before you go to sleep, when your metabolism slows down for the day.
• Keep all your meals full of colour and lots of variation:  this will help you stick to your new habits.

Asparagus and Feta Omelet

This recipe has been designed by Mary Catherine Anderson, MC can be contacted at the follow email address for further information on her recipes. mmmmmmm yummy!!

MC@marycatherineanderson.com

This is a light and savory spring breakfast or lunch idea. Hemp protein powder has a neutral to nutty flavor. If it is not easily available, look for an un-flavored, un-sweetened Whey protein powder as an alternative.

Yield

Serves 4

Equipment

A good non-stick pan

Cooking time

20minutes including prep time.

Ingredients

16 Egg whites or (500ml carton)

½ cup Hemp Protein Powder.

1 Tbsp fresh chopped dill (optional)

1/4 cup crumbled light feta cheese

16 Asparagus spears, woody ends removed. Approx 1 lb.

Directions

1. Steam the asparagus for 5 minutes until soft but still bright green.

2. Warm pan over medium heat.

3. Whisk together the egg whites and hemp powder until fluffy.

4. Add the chopped dill

5. Pour ¼ of the batter into the warm pan spreading thinly over the entire surface.

6. Once bubbles form, about 1-2minutes flip the batter with a large non-stick specific spatula.

7. Let the 2nd side cook for 1 ½ minutes.

8. Add 1tbsp of crumbled feta to one side of the omelet

9. Lay 4 steamed asparagus spears over the feta

10. Fold the omelet in half over the feta and asparagus and allow to melt on low heat for 3 more minutes.

11. Plate and serve with mixed greens. Or, once cooled, the individual omelets can be wrapped in an air-tight container and will last for a 5 days in the fridge. Egg dishes don’t freeze too well.

Approximate nutritional values

Calories per serving 173 Fat 5.25g Carbohydrates 6.25g Fiber 3.5g Protein 25g

Mary Catherine Anderson March 2010

Another great recipe from Mary Catherine!!

for further details on her amazing recipes contact her at:

MC@marycatherineanderson.com

Warm Spinach Salad with Lentils and Grilled Radicchio

This is a delicious and very low & fat high fiber meal. The radicchio is delicious grilled on the BBQ or grilled on a stove top grill. Black lentils are sometimes called beluga as they look like caviar, especially when wet. I prefer the black lentils as they hold their shape well and the flavour is a deep and savory.

Yield

Serves 6

Equipment

Heavy pot with lid

Grill, stove top or outdoor.

Ingredients

For the Lentils

2 cups of black lentils rinsed

2 cloves of garlic crushed

1 large carrot

½ onion

2 stalks of celery

1 Tbsp good olive oil

900ml low sodium vegetable stock

2 Tbsp Apple Cider Vinegar

For the Grilled Radicchio

3 medium heads of Radicchio each cut into 6 wedges

½ cup white grape juice

1tsp Apple Cider Vinegar

1 ½ Tbsp Dijon Mustard (try for sugar free)

2 cloves of garlic minced

1 Tbsp fresh rosemary chopped finely

1 Tbsp fresh basil finely chopped

For the Spinach Salad

6 cups washed baby spinach

Directions

For the Lentils

Chop onion carrot celery into ¼ inch cubes

In a heavy pot with a lid on medium heat add olive oil

When warm add

Crushed garlic

Add chopped vegetables and cook for 5 minutes

Add lentil and cook for 2 more minutes

Add Vegetable stock and bring to a boil

Cover and reduce heat stirring occasionally for 15minutes

During the last 2 minutes, stir in the apple cider vinegar and return lid

Set aside

For the Grilled Radicchio

Whisk together the grape juice, mustard and vinegar

Once combined, add the minced garlic and herbs

In a bowl toss the radicchio wedges with the grape juice mixture until well coated

Place on medium warm grill for approx 2-3 minutes a side until warm and wilted but not burned, grill marks are OK!

For the Spinach Salad

Line 6 bowls each with 1cup of the spinach

In the centre place 1/6 of the lentils

And 3 wedges of grilled radicchio

Top with any remaining grape/mustard mixture

Serve warm

Approximate Nutritional Values

Calories per serving 300

Fat 3.9g (10%)

Carbohydrates 100 including 21g Fiber

Protein 20g (25%)

What an amazing way to start your day…with a breakfast of champions!! Another great recipe by Mary Catherine Anderson!

Steel Cut Oats with Creamy Power Topping

Steel cut oats are an amazing way to start the day. This “creamy” topping is rich in protein and flavour and adds some power to your day! This topping will work with quick oats or other grains as well, but the most nutritional value will come from the slow cooked oats.

Equipment

Large heavy bottomed pot

Food Processor

Yield

Serves 6

Ingredients

1.5 Cups of steel cut oats, measured before cooking

½ cup raw cashews

½ cup white grape juice

1 package of light silken tofu – Silken tofu comes in a shelf stable Tetra-Pac. Fresh tofu could work in this recipe, but it will not be as creamy and the silken type.

2 Tbsp agave nectar

1 tsp cinnamon

1 tsp good quality vanilla extract

Directions

For the oats

Follow the package directions for 1&1/2 cups of oats usually about 3:1 water to oats with optional tsp of sea salt.

For the topping

Soak the cashews in the grape juice for 4-6 hours, or for best results, overnight.

Place the cashews and remaining grape juice in the food processor and process until very smooth.

Add the tofu and process for 1 minute.

Add the cinnamon and vanilla and agave nectar process for 3 minutes until ultra smooth and creamy.

Pour over individual servings of oatmeal. Top with dried fruit and nuts if desired.

This will keep, covered, in the fridge for 3 days.

Approximate Nutritional Information

Calories for 1 serving, 1/6 of entire recipe 276

Fat 7.6g Carbohydrates 41 including 5g of fiber Protein 12.5

Mary Catherine Anderson April 19, 2010