Trainer JOES Blog

Thai Lemongrass Stew

3/12/2019

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.

0 Comments

Vegan Gluten Free Protein Bars done 4 ways

3/5/2019

0 Comments

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.

0 Comments

Chia Pudding

2/27/2019

0 Comments

Ingredients

2 1/2 tablespoon chia seeds
1/2 cup almond milk or milk of choice
1 teaspoon agave sweetener, optional
Strawberries or other fruits for topping (optional)

Instructions

Pour ingredients into a jar and mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping.
Cover the jar and store in fridge overnight or for at least 2 hours.
When you're ready to eat it, top with your favorite fruit and enjoy cold!

0 Comments

COCONUT TRUFFLES

2/21/2019

0 Comments

INGREDIENTS:
Coconut Balls

1 ½ cups unsweetened coconut, shreds or flakes
¼ cup coconut oil, solid or melted
2 tablespoons pure maple syrup

Chocolate Dip Layer

¼ cup + 2 tablespoons carob chips or chopped paleo vegan chocolate
½ teaspoon coconut oil

Chocolate Drizzle

2 tablespoons vegan chocolate chips or chopped paleo vegan chocolate
¼ teaspoon coconut oil

INSTRUCTIONS:

Line a baking sheet with parchment paper or wax paper. Set aside for later.
Make the coconut balls: Add coconut, coconut oil and maple syrup to a blender or food processor. Blend until you get a wet and sticky mixture, with smaller, but still noticeable coconut pieces.
Using a small cookie scoop, scoop very tightly-packed balls of coconut mixture onto the prepared baking sheet, spacing them evenly apart. If needed, gently press and shape loose bits of mixture into a firm ball. Repeat until no mixture remains.
Freeze for 15-20 minutes. About 5 minutes before the balls are done freezing, it’s time to prepare the chocolate dip layer.
Make the Chocolate Dip Layer: Use the double boiler method, or the following. Add the Chocolate Dip Layer ingredients: add ¼ cup + 2 tablespoons chocolate chips and ½ teaspoon coconut oil. Heat in 20-second increments until just slightly softened and melted. Stir in between heating, until smooth.
Remove coconut balls from the freezer. Dip the bottom of one ball into the bowl of melted chocolate, using the side of the bowl to scrape off excess. Lay back onto the baking sheet. Repeat until all coconut balls have been coated.
Make the chocolate drizzle: add Chocolate Drizzle ingredients to the bowl of leftover melted chocolate. Heat in the microwave in 20-second increments until just softened. Stir until smooth.
Using a rubber spatula, scrape melted chocolate into a zip bag, then trim a tiny corner off. Holding the bag over a coconut ball, pipe the chocolate in a zigzag pattern. Repeat for all balls.
Place baking sheet into the freezer for 10-15 minutes. Thaw for 10-15 minutes before serving. Enjoy! Storing instructions below.

0 Comments

High Protein Vegan GF Tiramisu Bars

2/12/2019

0 Comments

Ingredients Mascarpone cream filling:

2/3 cup soaked raw cashews soaked for at least 15 - 30 mins then drain the water and let dry
1/2 cup water
3/4 tsp vinegar acv or white vinegar
1 tsp or more lemon juice
1/4 tsp salt
3 tbsp of Maple Syrup or Agave
3 tbsp coconut oil preferably refined for neutral taste
2 drops of vanilla extract
a drop of almond extract optional

Ingredients Coffee Cocoa Layer

3 tbsp cocoa powder 2 tbsp for less bitter
1/4 cup oat flour certified glutenfree if needed
1/4 cup soaked cashews soaked for atleast 15 mins then drained
2 tbsp coconut oil preferably refined
1/2 cup water
3 tbsp off Maple Syrup or Agave
1/4 tsp salt
1/2 tsp instant coffee or 2 tbsp or more brewed use less water if using brewed coffee
a drop of almond extract

Instructions

Blend the ingredients for the mascarpone filling layer. Blend for a minute, then let the mixture rest for 2 mins, then blend again until very smooth and silky,
Taste and adjust the sweet and tang and mix. Transfer to a bowl.
In the same blender (no need to wash), Blend the cocoa coffee layer filling until smooth. Blend for a minute, then let the mixture rest for 2 mins, then blend again. Taste and adjust sweet and flavor if needed. I make these bars mildly sweet, so add sweet if needed, and blend in.
Line a loaf pan with parchment. Pour the coffee cocoa mixture in and even it out. Freeze for 20 to 30 mins.
Pour the mascarpone mixture on top and even it out. Sprinkle shaved chocolate or cocoa powder on top and freeze for 2 hours or longer. Then slice and store. I prefer to slice these into small bite size pieces. Serve after thawing for 5 mins or when they are soft enough to bite or use a spoon but not melting.

0 Comments

Zucchini Chocolate Cake

2/4/2019

0 Comments

Ingredients

1 cup natural almond butter unsalted
1/3 cup pure maple syrup
1/2 cup ripe mashed banana
1 teaspoon vanilla extract
1/2 cup cocoa powder
1 teaspoon baking soda
2 teaspoons cinnamon
1/4 teaspoon salt
1/2 cup chopped vegan dark chocolate more for topping if desired (chunks or chips work fine)
2 cups shredded zucchini (loosely packed, don’t squeeze out water)

Instructions

Preheat oven to 350 degrees F and grease a round 9x9 in baking pan with cooking spray (I lined mine with parchment paper as well for easy serving).
Whisk together almond butter, maple syrup, banana, and vanilla.
Stir in cocoa powder, baking soda, cinnamon, and salt until well combined.
Fold in chocolate chunks and zucchini until combined.
Place mixture into prepared pan and use a spatula to spread evenly.
Top with a handful of chocolate, if desired.
Bake for 30-35 minutes or until an inserted toothpick comes out *mostly* clean.
Allow cake to completely cool before slicing and serving.

0 Comments

Ingredients:
2 ½ cups almond flour (Honeyville BlanchedAlmond Flour prefferably)
¼ teaspoon Sea Salt
¼ teaspoon Baking Soda
½ cup Maple Syrup
½ cup melted coconut oil
½ teasponn vanilla
1 cup dark chocolate chips (optional)
• for an extra chocolate treat, you can add ½ cup of raw cacao powder to the dry ingredients (optional)

Directions:
1. Pre-heat oven 350*
2. Combine dry ingredients
3. Combine wet ingredients in small bowl
4. Add wet ingredients to dry ingredients and mix well
5. Mix in chocolate chips
6. Using 1” cookie dough scooper, scoop 1” balls and flatten by gently pressing down with flats of three fingers.
7. Bake at 350* for 8-9 minutes

For Peanut Butter Blossoms:

Add ½ cup PB Fit (dehydrated peanut butter)
And replace chocolate chips for one Hershey kiss per cookie

0 Comments

Avocado and Orange Salad

1/23/2019

0 Comments

Ingredients

1 blood orange ( or sub navel, or other orange citrus)
1 navel orange
1 ripe avocado
1 lime
1 tablespoon cilantro leaves -optional
1 jalapeño thinly sliced- optional
salt to taste
Chili flakes

Instructions
Peel and cut oranges into bite sized pieces and place in a medium bowl. Cut avocado into bite-sized pieces and place in the bowl. Add optional cilantro and jalapeño.
Sprinkle with salt and chili flakes. Squeeze with ½ a lime. Gently toss, being careful not to over mix.
Taste, adjusting salt, lime, chili. Depending on how sweet or tart your oranges are, you may need more or less lime juice. FYI-Blood oranges can often be pretty tart, so start light.
I purposely left this oil-free because the avocado adds quite a bit of richness, but feel free to add a little drizzle of olive oil or avocado oil if so inclined.

0 Comments

Stuffed Zucchini Boats

1/17/2019

0 Comments

Ingredients

4 small zucchini
1½ cups red onion, diced
3 tablespoons olive oil
1 tablespoon fresh ginger root, grated
2 cups carrots, grated
1 cup mushrooms, diced
1 cup broccoli Flowers, diced
1 cup almonds, finely ground
2 tablespoons tamari
Vegan Mozzarella Cheese

Instructions

Preheat an oven to 350 degrees.
Cut the zucchini in half lengthwise. Using a spoon, scoop out and dice the centers. Reserve the flesh for the stuffing.
In a large frying pan, saute the onion and ginger in the olive oil on medium heat for five to 10 minutes.
Stir in the carrots, mushrooms, broccoli, and reserved zucchini flesh, and saute five to 10 minutes more. Add the almonds and the tamari and saute for five minutes more. Remove from heat.
Evenly stuff each of the zucchini halves with the sauteed vegetables and place them on a baking sheet sprinkle Vegan Cheese. Place the stuffed zucchinis in a preheated oven and bake for 35-40 minutes.
Remove from the oven and serve. The zucchini boats can be served on a bed of plain basmati rice.

0 Comments

Jim Thorpe's Shoes

1/17/2019

0 Comments

This is Jim Thorpe. Look closely at the photo, you can see that he's wearing different socks and shoes. This wasn't a fashion statement. It was the 1912 Olympics, and Jim, an American Indian from Oklahoma represented the U.S. in track and field. On the morning of his competitions, his shoes were stolen. Luckily, Jim ended up finding two shoes in a garbage can. That's the pair that he's wearing in the photo. But one of the shoes was too big, so he had to wear an extra sock. Wearing these shoes, Jim won two gold medals that day.

This is a perfect reminder that you don't have to resign to the excuses that have held you back. So what if life hasn't been fair? What are you going to do about it today? Whatever you woke up with this morning; stolen shoes, ill health, failed relationships, don't let it stop you from running your race. You can experience more in life if you'll get over the excuses and get on with living. You can have reasons or you can have results and you can't have both.

0 Comments

<<Previous

trainer joes blog