Recipes | The Cycle Project

Archive for the ‘Recipes’ Category

Jan
13
2014
0

Chinese Zucchini Noodle Bowls with Pork Meatballs

Using a spiral slicer to turn zucchini into long, noodle strands is a fantastic way to enjoy comfort food without guilt. These Chinese Noodle bowls are filled with flavor, fiber and lots of tasty protein. Meals like this are exactly what you need to reach your fitness goals.

Servings: 6
Here’s what you need…

For the MeatBalls

  • 1 lb ground pork
  • 1 teaspoon Chinese 5-Spice powder
  • Sea salt and black pepper
  • 1 inch fresh ginger, peeled and minced
  • 1 clove garlic, minced
  • 1/4 cup almond flour
  • 2 green onions, minced
  • 2 teaspoons sesame oil

For the Noodle Bowls

  • 1 Tablespoon sesame oil
  • 1 inch fresh ginger, peeled and thinly sliced
  • 2 cloves garlic, minced
  • 4 green onions, thinly sliced
  • 1 red bell pepper, seeded and thinly sliced
  • 4 baby bok choy, thinly sliced
  • 8 cups chicken broth
  • 2 Tablespoons coconut aminos
  • 5 organic zucchini, peeled and run through a spiral slicer

For the MeatBalls

  1. Preheat the oven to 400 degrees F. Place a wire rack on a rimmed baking sheet.
  2. In a medium bowl combine all of the meatball ingredients. Mix well with your hands until all of the ingredients are evenly combined. Form golf ball sized balls and place on the wire rack. Bake for 25-30 minutes, until fully cooked.

For the Noodle Bowls

  1. In a large soup pot, place the sesame oil over medium-high heat. Add the ginger, garlic, onions, and bell pepper. Cook for 4 minutes. Add the bok choy and cook for another 4 minutes. Add the broth and coconut aminos. Reduce the heat to medium-low.
  2. Use a vegetable peeler to remove all of the green skin from the zucchini. Cut each zucchini in half, width-wise, and use a spiral slicer to create long, angel-hair noodles. Add the noodles and the cooked meatballs to the soup pot. Simmer over medium-low heat for 10 minutes. Serve in shallow bowls, drizzled with sesame oil and sprinkled with minced green onion. Enjoy!

Nutritional Analysis: One serving equals: 199 calories, 18g fat, 170mg sodium, 21g carbohydrate, 2g fiber, and 18g protein.

Sep
06
2013
0

No Bake Banana Chocolate Protein Bars

Now you can quickly and easily make your own protein bars at home! This no bake recipe takes high quality protein powder and combines it with wholesome, real food ingredients to create a delicious protein bar to power your day. Store these in your freezer, then simply allow to defrost for a few minutes before enjoying.

Serving: 10

Here’s what you need…

  • 1 cup vanilla protein powder
  • /4 cup coconut flour
  • 2 mashed bananas
  • 1/2 cup coconut milk
  • 1/4 cup water (and more if needed)
  • 1 teaspoon vanilla extract
  • 2 Tablespoons mini chocolate chips
  • 1 oz dark chocolate (70% cocoa or higher)
  • 1 teaspoon coconut oil
  1. In a medium bowl combine the protein powder and coconut flour.
  2. In another medium bowl mash the bananas. Add the coconut milk, water and vanilla, mix until smooth. Add the dry ingredients and mix until fully combined. If the batter is dry then add a few more drops of water. Mix in the chocolate chips.
  3. Line a freezer-safe plate with wax paper. Form the dough into 10 bars. Place on the wax paper and put in the freezer for 20 minutes.
  4. In a double boiler over medium-low heat (make your own by placing a small saucepan directly in a skillet that has few Tablespoons of water) melt the dark chocolate and coconut oil.
  5. Remove the bars from the freezer and drizzle or dip in the melted dark chocolate. Return to the freezer for 10 minutes until the chocolate has hardened.

Nutritional Analysis: One bar equals: 183 calories, 6g fat, 11g carbohydrate, 99mg sodium, 5g fiber, and 18g protein

 

Elite Physiques & The Cycle Project

Elite Physiques & The Cycle Project

Aug
30
2013
0

Real Food Spaghetti Pie

 

This innovative spaghetti pie is made with noodles straight from a squash…not a package! It’s a fun way to serve a traditional, comfort meal without the guilt. Dinners like this are a wonderful way to quickly achieve your fat loss goal.

Serving: 6 
Here’s what you need…

  • 1 organic spaghetti squash
  • 1/2 cup raw cashews, soaked in hot water for 10 minutes
  • 2 teaspoons lemon juice
  • 2 teaspoons water
  • 2 Tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/8 teaspoon onion powder
  • 1/8 teaspoon sweet paprika
  • 1/2 clove garlic
  • dash of pepper
  • 1 Tablespoon coconut oil
  • 1 yellow onion, chopped
  • 1 small green bell pepper, chopped
  • 1 garlic clove, minced
  • 8 ounces ground turkey or beef
  • 1/2 teaspoon fennel seeds, crushed
  • 1 8-ounce can tomato sauce
  • 1 teaspoon dried oregano, crushed
  • 2 eggs, beaten
  • 2 Tablespoons flax meal
  • 2 Tablespoons nutritional yeast
  1. Wash the spaghetti squash, slice in half lengthwise and bake cut-side up in a 375 degree F oven for 40 minutes, or until tender. Remove from oven and set aside to cool.
  2. Discard the cashew soaking water. Combine the cashews, lemon juice, water, olive oil, salt, paprika, garlic and pepper in a blender. Mix until completely smooth. Set the cheese spread aside.
  3. In a large skillet warm the coconut oil over medium-high heat. Add the onion, bell pepper and garlic. Sauté for 3 minutes. Add the ground turkey and cook until the meat is brown and onion is tender. Stir in fennel seeds, tomato sauce, and oregano. Heat through. Remove from heat.
  4. Use a fork to scrape the spaghetti squash strands from the squash skins and place in a medium bowl. Add the eggs, flax meal and nutritional yeast. Mix until fully incorporated. Coat a 9-inch pie plate with coconut oil. Press spaghetti squash mixture onto the bottom and up sides of pie plate, forming a crust. Spread the meat mixture over the crust. Sprinkle with the cheese spread.
  5. Bake in a 350 degree oven for 20 to 25 minutes or until bubbly and heated through. Slice into wedges to serve.

Nutritional Analysis: One serving equals: 289 calories, 19g fat, 347mg sodium, 19g carbohydrate, 5g fiber, and 16g protein

 

Elite Physiques & The Cycle Project

Elite Physiques & The Cycle Project

Aug
23
2013
0

Grain-Free Zucchini Muffins

 

Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these Grain-Free Zucchini Muffins is packed with nutrients, vitamins and minerals. It’s the perfect way to turn fresh, organic zucchini into a delicious treat.

Serving: 12
Here’s what you need…

  • 11/2 cups almond flour
  • 11/2 teaspoons baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon ground cinnamon
  • pinch of ground nutmeg
  • 3 eggs
  • 3 tablespoons raw honey
  • 1 teaspoon vanilla extract
  • 1 banana, mashed
  • 1 tablespoon coconut oil, melted
  • 1 cup grated zucchini, water squeezed out
  • 1/4 cup golden raisins
  • 1/2 cup chopped pecans
  1. Preheat oven to 350 degrees and grease a muffin pan with coconut oil, or one large loaf pan.
  2. Combine the almond flour, baking soda, salt, cinnamon and nutmeg in a medium bowl and set aside.
  3. Combine the eggs, honey, vanilla, banana and oil in another bowl. Mix well and add the dry ingredients. Mix until fully combined
  4. Fold in the zucchini, raisins and pecans. Spoon the batter into the prepared muffin tins, filling each tin 1/4 full.
  5. Bake for 20 minutes or until golden and set (for a loaf bake for 30 minutes). Remove from oven and let cool for 5 minutes.

Nutritional Analysis: One muffin equals: 182 calories, 12g fat, 13g carbohydrate, 166mg sodium, 3g fiber, and 6g protein

 

Elite Physiques & The Cycle Project

Elite Physiques & The Cycle Project

Aug
16
2013
0

Slow Cooker Turkey Spaghetti over Zucchini Noodles

 

Making noodles out of fresh zucchini dramatically cuts down on the carbs and calories in your dinner, while increasing the fiber content. Imagine what an impact this simple food trick could have on your fitness results if you always chose zucchini noodles over traditional noodles.

Serving: 6
Here’s what you need…

  • 1 Tablespoon olive oil
  • 6 cloves garlic, minced
  • 1 yellow onion, chopped
  • 1 fennel bulb, chopped
  • 4 carrots, sliced
  • 1 cup mushrooms, sliced
  • 1/4 cup chopped olives
  • 2 (14.5 oz) cans diced tomatoes
  • 1 (14.5 oz) can tomato sauce
  • 2 Tablespoons tomato paste
  • 1/2 cup dry red wine (Cabernet works well)
  • 2 Tablespoons Italian seasoning
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon sweet paprika
  • 1 pound ground turkey
  • 6 zucchinis
  • 1/4 cup fresh Italian parsley, chopped
  1. In a large skillet, place the olive oil over medium heat. Add the garlic, onions and fennel. Cook for 5 minutes, until soft. Add the carrots, cover and cook for another 5 minutes. Remove from heat.
  2. Coat the inside of your slow cooker with olive oil. Add the cooked veggies, mushrooms, olives, tomatoes, tomato sauce, tomato paste, wine and the seasonings. Mix well.
  3. Add the turkey on top of the veggie mixture, breaking it into chunks. Lightly press the turkey down into the sauce, but be careful not to break up the chunks.
  4. Cook on low heat for 7 hours.
  5. Wash the zucchini, use a vegetable peeler to create long, flat noodles. Stop when you get to the seedy middle part of the zucchini. Plate the zucchini noodles and top with warm turkey spaghetti sauce. Sprinkle with chopped parsley.

Nutritional Analysis: One serving equals: 276 calories, 8g fat, 383mg sodium, 18g carbohydrate, 6g fiber, and 21g protein

 

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Aug
09
2013
0

Quick Chicken Stir Fry

 

Resist the temptation to eat out by making quick, healthy dinners like this one. Chicken and veggies make up the bulk of this meal, keeping you lean and green. Instead of rice, serve this stir fry over a cauliflower rice. To make simply run a head of cauliflower through a food processor with the grating attachment, so that it is finely shredded. Sauté the cauliflower in a large skillet, with a teaspoon of olive oil, until soft. Season with salt and pepper.

Serving: 6
Here’s what you need…

  • 1 pound organic, boneless, skinless chicken breast
  • 2 Tablespoons Olive oil
  • 1 clove garlic, minced
  • 1 yellow onion, chopped
  • 2 heads broccoli, chopped
  • 2 carrots, cut in half and then into 2 inch segments
  • 2 heads baby bok choy, chopped
  • 1 zucchini, chopped
  • 1 teaspoon fresh ginger, minced
  • 3/4 cup chicken broth (divided)
  • 2 Tablespoons arrowroot starch
  • 2 Tablespoons toasted sesame seed oil
  • 1 Tablespoons ume plum vinegar
  • 1 Tablespoon coconut aminos
  • 1 ripe, organic mango, peeled, pitted and chopped
  1. Rinse the chicken and cut into 1 inch cubes.
  2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
  3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutritional Analysis: One serving (without rice) equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein

 

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Aug
02
2013
0

Cinnamon Ground Turkey Lettuce Wraps with Quick Apple Chutney

 

Dinners like this will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green.

Servings: 6
Here’s what you need:

  • 12 large Romaine lettuce leaves

For the Cinnamon Ground Turkey Rice:

  • 1 Tablespoon olive oil
  • 2 carrots, shredded
  • 1/2 yellow onion, minced
  • dash of sea salt
  • 1/2 teaspoon ground cinnamon
  • 1 lb ground, organic turkey
  • 1 head cauliflower, shredded (To shred: cut into florets and run through a food processor with the grating attachment)
  • 1/3 cup golden raisins
  • 1 cup chicken broth
  • dash of freshly ground pepper

For the Quick Apple Chutney:

  • 1 Tablespoon coconut oil
  • 1/2 yellow onion, minced
  • 2 green apples, chopped
  • 1/4 teaspoon ground cinnamon
  • 1 Tablespoon coconut crystals
  • 1/2 cup apple juice or apple cider
  • sprinkle of sea salt
  1. For the Cinnamon Ground Turkey Rice: In a large skillet place the olive oil over medium heat. Add the carrots and onions, cook for 3 minutes, until soft. Add salt, cinnamon and ground turkey. Cook until the meat is no longer pink. Add the head of shredded cauliflower, raisins, broth and pepper. Cook for another 4 minutes, until heated through.
  2. For the Quick Apple Chutney: In a medium skillet place the coconut oil over medium heat. Add the onion and apples. Cover and cook for 10 minutes. Uncover, add the cinnamon, coconut crystals, apple juice and salt. Bring to a boil, then simmer for another 4 minutes until apples are tender.
  3. Assemble Your Lettuce Wraps: Spread a generous spoonful of the turkey mixture along the center of a Romaine lettuce leaf, top with a spoonful of chutney. Enjoy!

Nutritional Analysis: One serving equals: 248 calories, 9g fat, 156mg sodium, 25g carbohydrate, 5g fiber, and 17g protein

 

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Jul
26
2013
0

Double Chocolate Mini Brownies

 

Boxed brownie mixes are filled with refined sugars and grains, so make with this recipe instead. It’s always a good idea to make these brownies in a mini muffin pan since this really forces portion control. Just eat one brownie and you’ll be able to enjoy this wholesome treat guilt-free!

Servings: 24
Here’s what you need:

  • 3.5 oz dark chocolate (72% cocoa or higher)
  • 1/2 cup coconut oil
  • 1/3 cup raw honey
  • 2 eggs
  • 1 Tablespoon vanilla extract
  • 1/4 teaspoon almond extract
  • 3/4 cup blanched almond flour
  • 1/2 tsp salt
  • 1/2 cup mini chocolate chips
  1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
  2. In a double boiler, gently melt the chocolate, coconut oil and raw honey. Remove from heat, allow to cool, add the eggs, vanilla and almond extracts.
  3. In a medium bowl combine the almond flour and salt. Add the wet ingredients and mix well. Stir in the mini chocolate chips.
  4. Fill the mini muffin tins nearly to the top. Bake for 15-25 minutes until golden and set.
  5. Allow the brownies to cool in the pan – if you don’t wait then they fall apart!

Nutritional Analysis: One serving equals: 125 calories, 8g fat, 48mg sodium, 8g carbohydrate, 1g fiber, and 2g protein

 

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Jul
19
2013
0

Fluffy Egg White Biscuits

 

Here’s a great recipe for low carb biscuits. It’s gluten free and uses flax meal and egg whites to create a soft, fluffy texture. When striving towards a fat loss goal it’s important to limit the amount of bread that you eat, due to all the simple carbs. This recipe is a great way to enjoy some bread while still maintaining your clean diet.

Servings: 20
Here’s what you need…

  • 2 cups blanched almond flour
  • 2 cups flax meal
  • 1 teaspoon baking soda
  • 2 Tablespoons raw honey, melted
  • 1/2 cup coconut oil, melted
  • 8 egg whites
  1. Preheat the oven to 350 degrees F. Lightly grease a baking sheet.
  2. In a medium bowl combine the almond flour, flax meal and baking soda. Mix well and set aside.
  3. Using an electric mixer, beat the egg whites until stiff peaks form.
  4. Mix the honey and oil into the flax mixture, then quickly fold in the egg whites. Be careful not to over mix the egg whites, so the fluffiness remains.
  5. Use an ice cream scooper to drop mounds of the batter on prepared baking sheet. Bake for 15 minutes, or until the tops are golden brown. Enjoy!

Nutritional Analysis: One serving equals: 186 calories, 14g fat, 64mg sodium, 8g carbohydrate, 4g fiber, and 6g protein

 

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Jul
12
2013
0

Slow Cooker Pulled Pork Wraps

Slow cooker recipes are a fantastic way to save time and energy while still getting a healthy, fitness-approved meal on the table. This recipe for slow cooker pulled pork wraps takes just a few minutes in the morning, then a few more minutes of prep right before you serve it. No need for carb-filled bread, eat your pulled pork wrapped in lettuce. It tastes awesome and will help you reach your goals faster.

Servings: 12

Here’s what you need:

  • 1 teaspoon olive oil
  • 1 (4lb) pork shoulder roast
  • 1/2 cup organic chicken broth
  • 1 cup organic, sugar-free barbeque sauce
  • 1/2 cup apple cider vinegar
  • 1 Tablespoon Dijon or yellow mustard
  • 1 Tablespoon chili powder
  • 1 large organic yellow onion, chopped
  • 3 garlic cloves, minced
  • 2 teaspoons dried thyme
  • 1 green bell pepper
  • 1 organic red bell pepper
  • 1 organic yellow bell pepper
  • 1 large organic yellow onion
  • 1 head organic romaine lettuce
  1. Place the olive oil in the bottom of your slow cooker.
  2. Add the pork roast and pour the chicken broth over it.
  3. In a medium bowl combine the barbeque sauce, vinegar, Dijon, chili powder, onion, garlic and thyme. Pour over the pork.
  4. Cover and cook on high for 5 hours and 30 minutes. Once done, remove the pork from the slow cooker, discard the fat and shred the meat with two forks. Return the shredded meat to the juices in the slow cooker, on warm, until ready to serve.
  5. Thinly slice the bell peppers and remaining onion. Saute in a skillet with a drizzle of olive oil. Once very tender, season with salt and pepper and remove from heat.
  6. Serve the pork on large romaine lettuce leaves and top with the tender peppers and onions. Enjoy!

Nutritional Analysis: One serving equals: 368 calories, 19g fat, 218mg sodium, 8g carbohydrate, 2g fiber, and 28g protein

 

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