Optimum Bodies Blog

Here’s a yummy healthy(ish) treat that you can enjoy on your cheat (treat) day.  Plus it’s nut free (there is some coconut that you could leave out) so it’s safe for all the nut free schools.

Birdseed cookies

1 cup whole wheat flour
1 tsp baking powder
1 tsp baking soda
¾ cup whole rolled oats
¼ cup unsweetened shredded coconut
½ cup raisins
¾ cup unsalted sunflower seeds
¼ cup sesame seeds
½ cup flax seeds
¾ cup dark chocolate chips
½ cup unsalted butter, softened
½ cup brown sugar
2 eggs
1 tsp pure vanilla extract

• Preheat oven to 350˚F.
• In large bowl, whisk together flour, baking powder and baking soda.
• Add oats, coconut, raisins, sunflower seeds, sesame seeds, flax seeds and chocolate chips and stir to combine.
• In separate bowl, cream together butter and brown sugar. Add eggs and vanilla and beat until light and fluffy.
• Add flour mixture 1 cup at a time and stir until combined.
• Spoon tablespoons of dough 2” apart on ungreased baking sheet.
• Dip fork into water and gently press down to flatten cookie. Bake for 10 – 12 minutes. Let cookies cool 2 minutes before transferring to racks to cool completely

Yield: Approximately 4 dozen

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

With the weather getting colder and everyone feeling all those summer beers and maragaritas around their waistline we figured it would be a great time to post our Slow Cooker Bison Stew Recipe. Warm up with this energy packed meal. Bison is fast becoming a super food due to its high protein and low fat content. It’s actually lower in cholesterol and fat than chicken breast. Enjoy!

Ingredients

• 1.5-2.0 lbs of bison stewing meat
• 2 table spoons of oat flour
• 14oz of canned tomatoes
• 2 large sweet potatoes
• 1 container of diced celery and onion
• 2 cups of chopped carrots
• 2 cups of vegetable broth
• Ground pepper
• ½ tsp. Oregano
• 4 Bay leaves

Directions

• In a bowl coat the bison in oat flour shaking off the excess (set aside)
• Slice sweet potatoes into cubes (skin on) and place in cooker
• Add container of celery and onions
• Add sliced carrots
• Add bison
• Pour tomatoes (and juice) over the bison
• Add vegetable broth
• Add seasoning
• Cook for 6-8 hours on low

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

Usually when I am at work (which I will be in 6 weeks when my mat leave is up..) my post workout shake is simply some whey protein funnelled into a water bottle.  However while I have access to my kitchen and all the goodies in my cupboards and fridge I have been making some very tasty blender protein shakes.  Here is my recipe for Blueberry Vanilla Pomegranate Protein Shake:

• 1 cup unsweetened vanilla almond breeze
• 1 scoop vanilla whey isolate protein
• 1 tablespoon ground flaxseed
• 2 tablespoons frozen blueberries
• 1/4 cup pomegranate juice
• 1 cup crushed ice

Mix all ingredients into a blender and enjoy.

You want to make sure you eat a mix of fast absorbing protein and simple carbs as soon as possible after your workout.  Try to eat within a half hour.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

I found this salsa recipe on the food network site.  It also called for tomatoes, but everyone liked it better without. Try making this for your next barbecue.  It will surely be a hit.

Ingredients:

• 2 cups small dice ripe mango
• 1 Haas avocado peeled, and small diced
• 1/2 cup small diced red onion
• 2 teaspoons minced garlic
• 1 tablespoon minced jalapeno
• 1/4 cup lime juice
• 1 tablespoon chopped cilantro leaves
• 1 tablespoon chopped parsley leaves
• 1/3 cup extra-virgin olive oil
• 1 teaspoon sea salt

In a medium-sized mixing bowl, combine the diced mango, avocado, red onion, garlic and jalapeno. Toss thoroughly using a rubber spatula or large spoon. Pour the lime juice over the salsa and add the cilantro, parsley olive oil and sea salt to the salsa and stir to blend. Allow the salsa to marinate for 20 to 30 minutes at room temperature before serving.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

Here is an amazing recipe I found yesterday on foodtv.com. I made a few small changes to
the original recipe based on some of the reviews. This is really quick to prepare on a busy
weeknight. It’s definitely a keeper in my recipe binder. This is my version:

Ingredients

• 2 teaspoons vegetable oil
• 4 shallots, finely chopped (about 3/4 cup)
• 2  1/2 teaspoons red curry paste
• 1 cup low-sodium chicken broth
• 1 cup light coconut milk
• 1/2 teaspoon salt, plus 1/4 teaspoon, plus more for seasoning
• 4 (6-ounce) pieces halibut fillet, skin removed
• 5 cups steamed spinach
• 1/2 cup coarsely chopped fresh cilantro leaves
• 2 scallions, green part only, thinly sliced
• 2 tablespoons fresh lime juice
• 1 packet truvia or 2 teaspoons splenda
• Freshly ground black pepper
• 2 cups cooked brown rice or quinoa, for serving

Directions

In a large sauté pan, heat the oil over moderate heat. Add the shallots and cook, stirring occasionally, until beginning to brown, 3 to 5 minutes. Add the curry paste and cook, stirring until fragrant, about 30 seconds. Add the chicken broth, coconut milk, 1/2 teaspoon salt and simmer about 5 minutes.

Season the halibut with 1/4 teaspoon salt. Arrange the fish in the pan and gently shake the pan so the fish is coated with the sauce. Cover and cook until the fish flakes easily with a fork, about 7 minutes.

Arrange a pile of steamed spinach in the bottom of 4 soup plates. Top with the fish fillets. Stir the cilantro, scallions, truvia or splenda, and lime juice into the sauce and season, to taste, with salt and pepper. Ladle the sauce over the fish and serve with rice or quinoa.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

Most of the time the salads I make are invented “on the fly”.  Here is what I came up with today.

Ingredients:

• 1 can black beans, rinsed
• 1 yellow tomato, diced
• 1/4 spanish onion, diced
• 4 cups broccoli florets

Dressing:

• 2 parts olive oil
• 1 part balsamic vinegar
• dijon mustard
• maple syrup
• 1 clove crushed garlic

Combine all salad ingredients.  Don’t throw away the stems of the broccoli, dice them up and add them to the salad too! Add dressing and season with sea salt.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

This is something we have on a rare occasion.  There’s a couple reasons: 1 – they are a lot of work, 2 – they are not the cleanest of recipes… If you are in the mood for a treat meal and have some time on your hands I definitely recommend you try these.  They are a hit every time I make them.

Chicken Pot Stickers

Ingredients

• 1 pound ground chicken
• 2 tablespoons garlic, minced
• 2 tablespoons fresh ginger, minced
• 2 tablespoons shallots, minced
• 1 cup chunky peanut butter
• 1/4 cup brown sugar
• 2 tablespoons Thai hot chili paste
• 2 tablespoons fresh basil leaves, chopped
• 2 tablespoons fresh cilantro leaves, chopped
• 30 dumpling or wonton wrappers

Directions

In a hot pan saute ground chicken, garlic, ginger and shallots together until the chicken is thoroughly cooked. Drain off the excess fat and mix the chicken together in a bowl with the peanut butter, brown sugar, chili paste, basil and cilantro. Chill the mixture, and then wrap in wonton wrappers. Bring the edges into a corner or simply fold into triangles, using a dab of water to “glue” the edges. In a pot fitted with a steamer basket, bring 1 to 2 inches of water to a boil. Steam the pot stickers in the steamer basket for 8 to 10 minutes until the wrappers are translucent, and serve with chili mint dipping sauce.

Chili Mint Sauce

• 1 small bottle Thai sweet chili sauce
• 1/4 cup rice wine vinegar
• 1/2 cup sugar
• 1/4 cup cilantro leaves, chopped
• 1/4 fresh mint leaves, chopped
• 1 teaspoon sesame oil

Puree ingredients in a food processor for 1 minute. Serve at room temperature.

We make a lot of meatballs in this house.  They are a bit of work up front, but so convenient, and great for a family who all eats different portions.  I’ll have 3, my husband has 5 and our 9 month old son eats one.  Here is one of our favourites.

From: Eat Clean Diet Cookbook

Ingredients:

• 1 1/2 lbs lean ground turkey (I use 2 lbs)
• 1/2 cup vidalia onion, finely chopped
• 1 egg, beaten
• 1 cup oatbran
• 2 tbls fresh parsley, chopped
• 2 tbls fresh basil, chopped
• 2 tbls fresh oregano, chopped
• 2 cloves garlic, crushed
• 1 tsp sea salt
• 1 tsp freshly ground black pepper

Preheat oven to 400 degrees.

In a large bowl, place egg and oatbran.  Add spices and mix well.  Add remaining ingredients and mix well with clean  hands.  Form into balls and place on a prepared cookie sheet.  I use parchment paper and non stick spray (makes for super easy clean up!) Bake for about 20 minutes.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

I tried a new recipe out on some dinner guests the other night.  I did a lot of the prep work in advance for this salad as well as the main course and dessert.. Unfortunately, I forgot to put in the avocado!  It was delicious even without it, but I will definitely be making it again (with avocado).  I bought frozen lobster tails, and used all four.  I just can’t bring myself to throw the little suckers in boiling water while they’re still breathing!

Ingredients

Salad:

• 1 large orange
• 2 cooked lobster tails, shelled and meat chopped into bite-sized pieces
• 1/2 firm but ripe avocado, pitted, peeled and diced
• 1 mango, peeled, pitted and diced
• 2 finely chopped scallions, white and pale green parts only
• 2 cups mixed baby greens salad mix

Dressing:

• 2 tablespoons extra-virgin olive oil
• 1 large lime,  juiced
• Salt and freshly ground black pepper

Directions

Salad: Working over a small bowl, segments the orange, letting the juice and segments fall into the bowl (reserve the juice for the dressing). Using a slotted spoon, transfer the orange segments to a large bowl. Add the lobster, avocados, mango, and scallions.

Dressing: In a small bowl, whisk together the olive oil and lime juice. Whisk 2 tablespoons of the reserved orange juice into the dressing and season with salt and pepper, to taste. Pour the dressing over the lobster mixture and toss gently to coat.

Divide the salad greens between 4 glasses or bowls. Spoon the lobster salad on top and serve.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

This recipe is based on one I found in the March 2011 issue of Runner’s World. It originally called for halibut, however I used cod.

Ingredients:

• 4 – 4 to 5 oz fresh cod fillets
• 3 1/2 cups vegetable broth
• juice from two lemons
• 1 tbls peppercorns
• 4 sprigs fresh thyme

Salsa:

• 1 jalepeno, diced
• 2 kiwi fruit, peeled and diced
• 1 tbls fresh cilantro, chopped
• 2 tbls fresh lime juice

Bring the chicken broth, juice fron two lemons, peppercorns and thyme to a boil. Reduce heat to low, add cod fillets, and let sit for approximately 10 minutes. Fish will be done when opaque. Cod is very flaky, so you may want to use a slotted spoon to remove the fillets.

While the fish is cooking, mix together salsa ingredients.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca