Trainer JOES Blog

High Antioxidant Stir Fry

5/21/2019

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INGREDIENTS

1/2 cup coconut aminos or organic tamari sauce
2 tablespoons rice wine vinegar
1 1/2 tablespoons agave
2 tablespoons cornstarch
1-2 tablespoons sriracha depending on how spicy you like it
1 tablespoon grated ginger
2 tablespoons vegetable oil
1 onion cut into large chunks
1 red bell pepper cut into large chunks
1 yellow bell pepper cut into large chunks
4 cloves garlic minced
1 zucchini cut into large wedges
1 Chinese eggplant cut into 1/2" slices
1 5 oz. can water chestnuts drained
1 head broccoli cut into florets
Brown rice for serving
Sesame seeds for garnish

INSTRUCTIONS

Add tamari sauce, rice wine vinegar, agave, cornstarch, sriracha, and ginger to a small mason jar or Tupperware. Seal and shake well to combine. Set aside.
Heat the oil in a large wok or skillet over high heat. Add the onion and peppers, and cook for 2-3 minutes. Add the garlic and cook for 30 seconds more. Add the zucchini and Chinese eggplant, and cook for 2-3 minutes longer. Add the water chestnuts and broccoli and allow to cook for 1-2 minutes longer. The veggies should still be fairly firm.
Add in the sauce, stir, and allow to heat through for 1-2 minutes, until the veggies are coated and the sauce thickened. If the sauce gets too thick, add in an additional splash of water.
Sprinkle with sesame seeds and serve over brown rice, if desired.

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Veggie Breakfast Skillet

5/14/2019

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Ingredients

2 pounds russet potatoes, large diced
⅓ cup vegetable oil
1 yellow onion, diced
1 red bell pepper, diced
8 ounces mushrooms, quartered
½ teaspoon garlic powder
½ teaspoon paprika
kosher salt
2 cups baby spinach
¼ cup freshly chopped curly parsley
1 lemon

Instructions

Add the potatoes to a pot of boiling salted water and boil them, par-cooking the potatoes for about 3 minutes.
Meanwhile, let the potatoes cool and cook the vegetables. In a heavy pan or skillet over medium heat add 2 tablespoons of oil and the onion and sprinkle with kosher salt. Cook for about 3 minutes and then add the mushrooms and cook for another 5 minutes until the onions are soft and the mushrooms are tender and browned. Add the red bell peppers and cook for 1-2 more minutes. Transfer the vegetables to a separate bowl.
Add the remaining oil to the pan and fry the potatoes until golden and tender in the skillet over medium-high heat. Season to taste with kosher salt and the paprika and garlic powder.
Add the vegetables back to the skillet along with the spinach, which should be folded in and will wilt right away. Squeeze a little lemon juice and season to taste with kosher salt and garnish with the parsley. Serve hot with ketchup or salsa on the side for dipping!

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Trainer Joe's Greens and Beans

5/9/2019

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Ingredients:

4 tablespoons unsalted butter or extra-virgin olive oil, divided
1 pound onions, trimmed and peeled
Kosher salt and freshly ground black pepper
2 pounds green beans, trimmed
2 tablespoons canola or vegetable oil
1 pound button mushrooms, washed, trimmed, and cut into quarters
1 medium shallot, finely chopped
4 medium cloves garlic, minced (about 4 teaspoons)
1 teaspoon picked fresh thyme leaves
1 teaspoon soy sauce or coconut amino
1 juice from 1/2 lemon

Directions:
Melt 3 tablespoons butter (or heat olive oil) in a large non-stick or cast iron skillet over medium heat. Add onions, season well with salt and pepper, reduce heat to low, and cook, turning occasionally, until onions are a deep, caramel brown, about 45 minutes total.

Meanwhile, bring a large pot of salted water to a boil. Add beans and cook until tender-crisp, about 3 minutes. Drain and run under cool running water until at cold. Set aside.

Heat oil in a large saucepan over high heat until lightly smoking. Add mushrooms and cook, stirring occasionally, until they've released all their liquid and are browned, about 10 minutes total, reducing heat if oil starts to smoke excessively. Season to taste with salt and pepper. Add shallots, garlic, thyme, and remaining tablespoon butter (or olive oil) and cook, stirring, until fragrant, about 30 seconds. Add soy sauce and toss to combine.

Add green beans, onions, and lemon juice to mushrooms and toss to reheat and combine. Serve immediately.

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Broccoli & Spaghetti Squash Tempeh

5/2/2019

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Ingredients:

12 ounces tempeh, cut into small cubes
2 tablespoons reduced-sodium tamari
1/4 cup chopped onion
2 cloves garlic, finely chopped
1 (2.5-pound) spaghetti squash, halved lengthwise and seeded
1 tablespoon canola oil
1 (25-ounce) jar pasta sauce
2 cups small broccoli florets
1 cup packed baby spinach

Method:
Preheat the oven to 375°F.
1) In a medium bowl, gently toss together tempeh, tamari, onion and garlic; set aside to let marinate for 30 minutes.
2) Arrange squash halves, cut sides down, in a large baking dish. Pour 1/2 cup water into dish and bake until just tender, 30 to 45 minutes. Remove from oven, turn over squash and set aside to let cool slightly.
3) Heat oil in a large skillet over medium high heat. Drain tempeh, then add it to the skillet and cook, stirring occasionally, until golden brown, 7 to 8 minutes; transfer to a plate and keep warm.
4)Meanwhile, heat pasta sauce in a medium saucepan over medium heat until hot throughout then add broccoli and cook until just tender, about 5 minutes. Stir in spinach and remove pot from the heat.
5) Using a fork, scrape strands of spaghetti squash onto a serving platter. Spoon hot pasta sauce and broccoli over squash, top with tempeh and serve.

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Ratatouille Lasagna

4/23/2019

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INGREDIENTS:
- 1 onion, finely chopped
- 2 garlic cloves, very thinly sliced
- 1 cup tomato puree
- ¼ tsp. oregano
- ¼ tsp. crushed red pepper flakes
- 2 tablespoons olive oil, divided
- 1 small eggplant, such as Italian or Chinese
- 1 zucchini
- 1 yellow squash
- 1 long red bell pepper
- Few sprigs fresh thyme
- Salt and pepper

DIRECTIONS:
1) Preheat oven to 375 degrees F.
2) Pour tomato puree into bottom of an oval baking dish, approximately 10 inches across the long way. Drop the sliced garlic cloves and chopped onion into the sauce, stir in oregano, crushed red pepper flakes, one tablespoon of the olive oil, and season the sauce generously with salt and pepper.
3) Trim the ends off the eggplant, zucchini and yellow squash. Trim the top of the red pepper and remove the core.
On a mandolin, adjustable-blade slicer or with a very sharp knife, cut the eggplant, zucchini, yellow squash and red pepper into very thin slices, approximately 1/16-inch thick.
4) Atop the tomato sauce, arrange slices of prepared vegetables concentrically from the outer edge to the inside of the baking dish, overlapping so just a smidgen of each flat surface is visible, alternating vegetables. You may have a handful leftover that do not fit.
5) Drizzle the remaining tablespoon olive oil over the vegetables and season them generously with salt and pepper. Remove the leaves from the thyme sprigs with your fingertips, running them down the stem. Sprinkle the fresh thyme over the dish.
6) Cover dish with a piece of parchment paper cut to fit inside.
7) Bake for approximately 45 to 55 minutes, until vegetables have released their liquid and are clearly cooked, but with some structure left so they are not totally limp. They should not be brown at the edges, and you should see that the tomato sauce is bubbling up around them.

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Three Ingredient High Protein Banana Nut Ice Cream Bars

4/16/2019

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Instructions and Ingredients:
1) Blend (3-5 depending on size) ripe bananas with 2 Tablespoons Maple syrup, 2 heaping tablespoons of almond, cashew or nut butter of choice, and a pinch of pink salt
2) Freeze in an 8 x 8 inch pan for at least 1 hour
3) Cut the frozen banana nut mixture into bars or squares
4) Completely cover each bar with coconut flakes, melted unsweetened dark chocolate, carob chips or dry topping of choice
5) Freeze again for at least 20 minutes and enjoy

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Mexican Lentil Soup

4/11/2019

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INGREDIENTS

2 tablespoons extra virgin olive oil
1 yellow onion, diced
2 carrots, peeled and diced
2 celery stalks, diced
1 red bell pepper, diced
3 cloves garlic, minced
1 tablespoon cumin
1/4 teaspoon smoked paprika
1 teaspoon oregano
2 cups diced tomatoes and the juices (I use boxed tomatoes)
8oz. diced green chiles
2 cups green lentils, rinsed and picked over
8 cups vegetable broth
1/2 teaspoon salt
dash (or more) hot sauce, plus more for serving
fresh cilantro, for garnish
1 avocado, peeled, pitted, and diced, or garnish

INSTRUCTIONS

Heat olive oil in a large pot over medium heat. Add onion, carrots, celery, and bell pepper. Saute until beginning to soften, about 5 minutes. Add garlic, cumin, paprika, and oregano and saute another minute.
Add tomatoes, chiles, lentils, broth and salt. Bring to a simmer. Simmer the soup with the lid tilted until lentils are tender, about 30-40 minutes. Season to taste with salt and pepper.
Serve Mexican Lentil Soup topped with fresh cilantro, avocado, and a few dashes of hot sauce.

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Vegan Buddha Bowl

3/20/2019

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INGREDIENTS:
SWEET POTATOES AND ONIONS

2 large sweet potatoes, chopped into cubes ( 4 cups chopped)
1 large red onion, chopped
2 tablespoons olive oil
2 teaspoons garlic powder
1 teaspoon curry powder
1 teaspoon ground cumin
salt and pepper to taste

KALE AND BRUSSELS

1–2 tablespoons olive oil
1 tablespoon minced garlic
4 cups kale
2 cups shaved Brussels sprouts
salt and pepper, to taste

FOR THE QUINOA

1 cup quinoa, uncooked
2 cups water or vegetable broth

INSTRUCTIONS
SWEET POTATOES AND ONIONS

Preheat your oven to 400ºF and spray a baking sheet with cooking spray or rub with olive oil.
Place vegetables on baking sheet and drizzle with olive oil. Then sprinkle on spices. Massage the spices into the vegetables with your hand
Bake at 400ºF for 25-30 minutes.

QUINOA

While your veggies are cooking, prepare your quinoa.
In a medium pot, bring quinoa and water to a boil. Cover and turn heat to low and let simmer, covered, for around 15-20 minutes or until all the water has evaporated.

Kale and Brussels

Heat a large skillet over medium/high heat. Add olive oil.
When olive oil is fragrant
Add kale and Brussels to the skillet and saute for 5-7 minutes. Season with salt and pepper and remove from heat.

Put your bowl together

Separate out quinoa, sweet potatoes, and kale mixture evenly into six bowls or meal prep containers.
Top with tahini (or any salad dressing or hummus of your choice) and sesame seeds and enjoy!

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Thai Lemongrass Stew

3/12/2019

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This is a fantastic dish and is a great option for those following my fueling plan for fueling 3 (any blood type).

INGREDIENTS:
Brown Rice:

1 teaspoon coconut oil
1 cup uncooked short grain brown rice

Thai green curry:

2 teaspoons olive oil or coconut oil
3 cloves garlic, minced
3/4 cup diced green onion
2 stalks lemongrass, tender white inner bulb only, minced
1 heaping cup diced carrots (about 3 large carrots)
1 tablespoon freshly minced ginger
3 tablespoons finely diced fresh basil
2 tablespoons green curry paste
1/2 teaspoon turmeric (or 1/2 tablespoon freshly ground turmeric)
1 (15 oounce) can lite coconut milk
1/2 cup vegetarian broth (or water)
15 Oz of cooked and drained Chickpeas or (1) (15 ounce) can chickpeas, rinsed and drained
1 tablespoon gluten free soy sauce (or coconut aminos)
1 lime, juiced
1/2 teaspoon salt, plus more to taste
1 red bell pepper, thinly sliced
1 cup boiled peas (drained)

Garnish:

Cilantro
Green onion (optional)
Hot sauce (optional)

INSTRUCTIONS

To make the brown rice: Add one cup of brown rice to a pan along with 1 teaspoon of coconut oil. Toast rice over medium heat for 5 minutes until fragrant. Next and 2 1/2 cups of water to a pot; bring to a boil, then reduce heat to low, cover and simmer for about 45 minutes.
Heat oil in a large pot over medium high heat. Once oil is hot, add in garlic, green onion, lemongrass, carrots, fresh ginger, and diced fresh basil. Stir fry for about 5 minute until the onions begin to slightly brown. Next add in green curry paste and turmeric and stir for 30 seconds to release flavors.
Add in coconut milk, vegetarian broth, chickpeas, soy sauce, lime juice, salt and red bell pepper. Stir well to combine. Bring to a boil, then reduce heat to low and simmer uncovered for about 20 minutes, or until carrots are tender. Right before serving, stir in the peas. Taste and adjust seasonings as necessary.
Serve over brown rice in a bowl and garnish with fresh cilantro, green onion and a dash of hot sauce if you like things spicy.

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Vegan Gluten Free Protein Bars done 4 ways

3/5/2019

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Vanilla Maple Protein Bar Recipe:

1 cup cashew butter
¼ cup maple syrup
¾ cup vegan vanilla protein powder
½ cup gluten free oat flour
2 tbsp ground flax seed
2 dates pitted and minced
Add-ins: 2 tbsp of chia seeds
Toppings: Pumpkin Seeds, chia Seeds, carob chips

Peanut Butter Banana:

1 cup Peanut butter
3/4 cup Chocolate Protein powder
Add-ins: 3 tbsp. dried golden raisins
2 tbsp. of crushed banana chips
Topping: 3 tbsp crushed peanuts

Almond Cherry

1 cup Almond butter
3/4 cup Chocolate Protein powder
Add-ins: 3 tbsp. dried cherries
2 tbsp. of sliced almonds
Topping: 1 oz melted dairy-free dark chocolate

Mango Coconut

Nut butter: Cashew butter
Protein powder: Vanilla
Add-ins: 3 tbsp. dried mango
2 tbsp. of Toasted coconut
Topping: Toasted coconut

Instructions

Add ingredients to high powered blender
Fold in the "add ins"
Line a 6" square pan with parchment paper with "wings" coming out of both sides. Press the ingredients firmly into the pan. Top with your favorite add-ins and freeze for 10 minutes. Cut into bars.

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