10GameWi Da ntery R Hi e b c e i r p n e at s ion Recipes

Size: px

Start display at page:

Download "10GameWi Da ntery R Hi e b c e i r p n e at s ion Recipes"

Rolf Dennis
5 years ago
Views:

1 10 Game Winter Day Hibernation Recipes Recipes

10 Winter Hibernation Recipes Winter is upon us.

shorter days and longer nights, but, unlike a bear we don t need the extra layers of fat

If your activity levels go down to bear hibernating levels in the winter and your weekend

What you eat is important in every aspect of your well being: sleep, mood, energy levels,

2 10 Winter Hibernation Recipes Winter is upon us. Many of us pull the hibernating bear routine in the winter, and that s okay with the shorter days and longer nights, but, unlike a bear we don t need the extra layers of fat to keep us warm in our winter den. If your activity levels go down to bear hibernating levels in the winter and your weekend binge watching of TV goes up, then you need to pay attention to what you are eating. What you eat is important in every aspect of your well being: sleep, mood, energy levels, clear thinking, and even sex drive. When it comes to maintaining your health over the winter months the following 10 recipes are your answer to less activity and your hibernating bear tendencies.

3 Contents 1 Bundle Breakfast Burrito 6 Chickpea Pesto Sandwich 2 Healthy Avocado Hummus 7 Amazing Lemon Chicken 3 Powerhouse Smoothie 8 Creamy Avocado Pasta 4 Cheddar Chickpea Slaw 9 Grizzly Bear Chili 5 Mediterranean Salad 10 Healthy Bangers & Mash

Bundle Breakfast Burrito Serves: 1 Breakfast been lacking lately? Getting mid-morning snack cravings? Kick up your breakfast with this tasty burrito.

4 Bundle Breakfast Burrito Serves: 1 Breakfast been lacking lately? Getting mid-morning snack cravings? Kick up your breakfast with this tasty burrito. 1 tomato Handful of chopped onion 1 pepper (any type, even add a jalapeno) Garlic2 eggs Whole wheat tortilla Cheese (optional) Grapeseed, canola or avocado oil 1. Chop the veggies and garlic to small pieces and toss in a bowl. Add a pinch of salt and pepper. 2. Heat up a frying pan with some oil. 3. Crack eggs into a small bowl and beat until blended. Pour the eggs into the frying pan and cook. 4. Lay the tortilla on a plate and place the eggs on ¾ of the tortilla. Add a handful of cheese and top with your vegetables. 5. Fold up the bottom, then the sides to roll into a burrito and chow down. Play around with different flavours or add last night s leftovers and have yourself a Bundle Burrito worthy breakfast. 1

5 Quick & Healthy Avocado Hummus Serves: 6-8 This really easy-to-make hummus will rock your world with its taste and super healthy ingredients. Get ready for this quick recipe to pack a punch with the likes of garlic, a kick of lime and a roundhouse of flavors from avocado, onion, pepper and hot sauce. This energy boosting snack is perfect to whip up in a pinch for your buddies, your family, or to keep all to yourself. (We re not judging you, at least it s a healthy snack!) 1 can chickpeas 2 ripe avocados Juice of 2 limes ¼ cup tahini 3 cloves garlic ¼ medium red onion 5 10 dashes hot sauce (i.e. Tabasco or Frank s Red Hot Sauce) Whole grain pitas or tortilla chips 1. Blend all ingredients but avocado and red onion in a blender until well combined but still chunky. If you don t have a blender you can just mash it in a bowl. Add avocado and red onion until it becomes a chunky puree. If you want a more creamy texture, you can also add a couple tablespoons of extra virgin olive oil. 2. Transfer hummus to a bowl and cover with plastic wrap. Refrigerate for 1 hour before serving. 3. Serve with grilled 100% whole grain pitas (cut into 8 wedges) or tortilla chips. 2

Powerhouse Smoothie Serves: 1 We ve discovered an under-the-radar you won t believe it ingredient that makes an energizing and refreshing blended beverage.

6 Powerhouse Smoothie Serves: 1 We ve discovered an under-the-radar you won t believe it ingredient that makes an energizing and refreshing blended beverage. Believe it or not the ingredient we are talking about is, drum roll please yellow squash. The yellow squash is among the most popular of squashes and easy to find at any grocery store. 1 squash 3 strawberries 1 cup of spinach 1 tbsp non-fat Greek yogurt 1 tsp honey 1. Chop the squash and into a few big chunks. 2. Toss squash, strawberries, spinach, yogurt and a teaspoon of honey into blender and blend. This smoothie will keep you energized for those long days! 3

Cheddar Chickpea Slaw Serves: 10-12 For us guys, the word coleslaw doesn t usually spark much excitement, but trust us, this recipe proves it can really kick-ass!

7 Cheddar Chickpea Slaw Serves: For us guys, the word coleslaw doesn t usually spark much excitement, but trust us, this recipe proves it can really kick-ass! The following dish is the perfect sidekick to burgers, ribs, and more. It s easy, quick, and you can whip it up in bulk to pack with your lunch throughout the week. You re probably wondering why we ve recommended something that sounds too good to be healthy but this cheddar chickpea slaw is loaded with nutritious ingredients, so it s sure to hit the spot! 2 cans chickpeas ½ cup extra virgin olive oil ⅓ cup apple cider vinegar 2 cups sliced apples 1 cup thinly sliced green cabbage 1 cup thinly sliced endive (optional) 1 cup crushed hazelnuts 2 cups shredded aged cheddar cheese Coconut oil 1. Rinse and slice green cabbage, endives and apples into ¼ inch thin pieces. Shred your cheddar cheese. Set these ingredients aside for combining at the end. 2. Remove chickpeas from cans and rinse. 3. With a spoonful of coconut oil, add chickpeas and crushed hazelnuts to a stove top pan, on medium-high heat. Stir until chickpeas are warm and hazelnuts are toasted. 4. Place warm chickpeas and hazelnuts in a large bowl. Add olive oil, vinegar, salt and pepper. Toss to coat. Stir in apples, cabbage, endive and cheese; toss to coat. 5. Add salt and pepper to taste 4

8 Mediterranean Salad Serves: 4 With winter upon us, wouldn t it be nice to take a cruise around the Mediterranean? If that s not on your agenda anytime soon, at least you can experience a taste of it with a salad that s native to the region. Not only is it delicious, it s really good for you too! 1 cup cherry tomatoes, halved 4 cups arugula One can chickpeas 2 tbsp dried oregano 3 tbsp olive oil 2 tbsp red wine vinegar ¼ cup pine nuts, toasted 10 small Bocconcini balls or Mozzarella balls, halved ½ small red onion, thinly sliced 10 black pitted olives, sliced Ground pepper, to taste 1. In a small bowl or jug, whisk together the dried oregano, ground pepper, olive oil, and red wine vinegar. 2. In a large salad bowl, combine arugula, cherry tomatoes, chick peas, cheese and red onion. 3. Pour dressing over salad and toss to combine. 4. Serve topped with pine nuts. 5

9 Smashed Chickpea Pesto Sandwich Serves: 3 Bored of the same old ham and cheese sandwich for lunch? Guy-gourmet never looked as good as this smashed chickpea sandwich that will have all your colleagues eyeing your lunch with envy! (Pesto) 1 cup packed basil leaves ⅓ cup almonds (slivered or sliced) 2 tbsp olive oil 2 tbsp water 1 lemon (you ll need: 1 tsp lemon peel zest, 1 tbsp lemon juice) 1 tsp salt 2 garlic cloves 1 can chickpeas (Sandwich) Whole grain bread 2 slices of tomato (optional) ½ cup of spinach (optional) 1. Put all the ingredients for pesto, except the chickpeas, into a food processor and blend until smooth. (To make lemon zest: grate the peel of a lemon, before squeezing out the juice.) 2. No food processor? No problem. Just put the almonds (slivered or sliced) in a plastic bag and mash them into tiny bits with the back of a spoon. Chop the garlic and basil into small bits. Mash all of it together in a medium bowl with a fork, until it looks like a paste. 3. Drain and wash the chickpeas, then mash them in a medium bowl until it becomes a chunky paste. 4. Add ⅓ cup of the pesto and mix well, then taste. Add more pesto to punch up the flavour until you re happy with the taste. 5. Grab a healthy whole grain bread and build your sandwich with ingredients like tomato and spinach. 6

10 Amazing Lemon Chicken Serves: 4 The all-mighty chicken is an excellent protein source and meal staple for us guys. Here s a recipe that is sure to revive boring chicken for good with the fresh, big flavour of lemon, garlic and rosemary. We also suggest making a swap from the fatty skin-on poultry for equally tender, boneless, skinless chicken breast. 4 boneless skinless chicken breasts 4 garlic cloves 2 lemons 3-4 sprigs of fresh rosemary (3 inch sprigs) Olive oil (health swap: use warm coconut oil) Salt Pepper Herb mixture: 1. Lightly grate lemon skin of both lemons (known as lemon zest). Pull rosemary leaves off stems. 2. Combine a few tablespoons of cooking oil, 4 cloves of crushed garlic, rosemary, and juice from 1 and a half lemons. Put half the mixture in a bowl for the chicken. Chicken: 1. Rinse chicken and rub with lemon zest. 2. Coat chicken with herb mixture and salt and pepper. Season both sides with salt and pepper. 3. Place your chicken in a stovetop pan on medium-high heat and sear/brown both sides, about 1 ½ mins per side. Reduce the heat to medium-low, cover and cook for 8-10 mins, or until chicken is cooked through. 7

Creamy & Healthy Avocado Pasta Serves: 2 Let s talk delicious - pesto pasta with nature s super food avocados, which are not only are packed with vitamins, minerals and great fats, but have been

11 Creamy & Healthy Avocado Pasta Serves: 2 Let s talk delicious - pesto pasta with nature s super food avocados, which are not only are packed with vitamins, minerals and great fats, but have been shown to lower cholesterol and keep your heart healthy. Pesto pasta can sometimes be a bit dry, so adding an avocado brings a great creaminess to the sauce. If you re pressed for time this is a great recipe it ll take you less than 15 minutes to prepare and it will keep you feeling energized for hours. It s also great cold, so take those leftovers to work the next day for lunch. 2 servings of your favourite pasta 1 avocado 1 clove garlic or a small scoop of chopped garlic 2 tbsp olive oil 5-10 fresh basil leaves (or about a tablespoon of dried basil) Lemon juice squeeze a whole lemon or a tablespoon of bottled lemon juice Pinch of salt and pepper 1. Cook your pasta. 2. While your pasta cooks, peel the avocado and throw into a blender with the garlic, olive oil, basil, lemon juice, and salt and pepper, and blend until nice and creamy.*if you don t have a blender it s o.k. make sure you chop up your ingredients into small bits, throw them in a bowl and mash with a fork. This method will be a bit chunkier but still delicious. 3. Strain your pasta. 4. Put pasta in a bowl and cover with your sauce and toss until you coat your pasta evenly. 5. If you have some parmesan, sprinkle a light layer on top. 8

12 Grizzly Bear Chili Serves: 3-4 It s cold and miserable outside and you re inside with your hands wrapped around a warm bowl of Grizzly Bear Chili. Life is good, and getting there only takes 15 minutes of prep time with this recipe. 1 lb ground turkey 2 11-ounce cans of crushed or chopped tomatoes 2 cans of mixed beans 1 can of black beans ½ chopped medium onion 2 tbsp chili powder 1 tsp red pepper flakes 2 diced garlic cloves ½ tbs ground cumin (if you don t have any you may replace with more chili powder) ¼ cup pickled jalapenos 1. Open all three cans of beans and drain. Fill a bowl or pot with water and add the beans to the water. Let sit while you prep the rest of the chili. 2. Chop your onion and dice your garlic. 3. Grab a pan and splash a bit of coconut or olive oil in it. Fry up your ground turkey, onions and garlic. 4. In your slow cooker (if you don t have one a large pot will work fine) empty the cans of tomatoes. Add the chili powder, red pepper flakes, cumin and the turkey mixture. 5. Strain and rinse the beans then add to your slow cooker. 6. Prior to serving, stir in the jalapenos. 9

13 Healthy Bangers & Mash Serves: 1-2 It s time to try a new take on this classic meal. It s your basic meat and potatoes with a slightly healthy fix. Start by turning the tables and using a sweet potato. Second, swap the fatty pork sausages for lean turkey sausages. Lastly, instead of a heavy gravy, make your own sauce with the leftover bits in the frying pan by adding some wine or beer and onions. 2 medium potatoes (try 1 white potato and 1 sweet potato) 2 turkey sausages 1 small onion 2 tbsp low-fat Greek yogurt, or cottage cheese, or low-fat sour cream Splash of beer, wine or stock depending on your preference Olive oil Salt and pepper to taste 1. Peel the potatoes and chop into big chunks. Boil in a pot until soft. This should take about 20 minutes. 2. Heat a splash of olive oil in a frying pan over medium heat. Once hot, add the sausages. 3. While cooking the sausages, chop the onion into long strips. After the sausages have cooked for about 10 minutes, add the onion and cook for another 7 minutes. 4. When the potatoes are done, drain the water from water. To make your mashed potatoes creamy add yogurt, cottage cheese, or low-fat sour cream, and a splash of olive oil then mash until nice and smooth. 5. Serve sausages and onions over your mashed potatoes and pour sauce over everything! 10

About Where men go to get healthy The Canadian Men s Health Foundation, a national non-profit organization created Don t Change Much, a campaign inspiring men and their families to

14 About Where men go to get healthy The Canadian Men s Health Foundation, a national non-profit organization created Don t Change Much, a campaign inspiring men and their families to lead healthier lives. With reliable information and easy tips, we know every family can make small changes that will have a big impact on their health Canadian Men s Health Foundation

Shrimp with Avocado Mango Salsa. Overnight Oats Two Ways. Slow Cooker Pork Tacos with Spicy Citrus Slaw. Fried Apple Pancake Rings

Shrimp with Avocado Mango Salsa. Overnight Oats Two Ways. Slow Cooker Pork Tacos with Spicy Citrus Slaw. Fried Apple Pancake Rings 1 All recipes are simple, include ingredients you will recognize and take little culinary talent. Put meat in the freezer that you won t be using for a couple of days and start thawing it the night before.