gone alpine
Nutrition Training Climb Hike Ride Links Psyche pages About us Home Products
Meal recipes!..
...for just the shake recipes click here
These recipes are so easy to make anyone can do them. They consist of many things you might already have just sitting in your cupboard. Most of them tend to a boosted a little to help the average athlete to get all the nutrients they need. Give them a try! We are adding new ones!!!
Rice/Veggie/Fruits
Wild Rice salad
This one is a spin-off but just as good as the original. Absolutely addicting, before you know it all you are eating is this salad, the first time I made it... I ate 3 bowls of it and I could have eaten more. This is a great snack for the trail, backpacking or after training and workouts. It gives you excellent recuperative nutrients and proteins from the wild rice, apples etc. Even if you aren't big on wild rice, try it, our teenage daughter even likes it!
Mix together the first 7 ingredients in a large mixing bowl.
3 cups cooked wild rice (all black wild rice is preferred)
1/2 sweet apple with skin, diced in small cubes
1/3 cup blanched, raw slivered almonds
1 cup reconstituted golden raisins (to reconstitute place raisins in 2 cups hot water for 5 - 10 minutes, drain well, do not press water out, then add to the mix)
1/2 small diced red, orange or yellow pepper
3 stalks green onion, small slices - about 1/4 cup
1/3 red/purple onion, small dice
about 1 - 2 tbsp olive oil, to taste
about 4 tbsp balsamic vinegar, to taste
If you just made the wild rice and it is still warm, perfect! you don't need to wait until it has cooled, but if it is cool, you can heat it in the microwave for about 2 minutes to bring it to just warm. (When the rice is still warm it helps blend the flavors a little better, but isn't absolutely necessary.) After mixing the bulk of the ingredients add the olive oil, add about 3 tbsp of the balsamic vinegar and stir. The mix should have a sweet with a light tangy flavor, if you don't get the tang or want a little more tang you can add more vinegar in small amount to taste. Once you get the mix just about right... stick it in the refrigerator for about 30 minutes, you could serve immediately... but the flavors get better as they sit, even over night if you can wait that long.
Grilled pineapple salsa (goes good with seafood or chicken)
For a awesome kick to the basic food groups. This is great for summer bbq foods as well as to the mexicana delights you may make.
Remove skin from one fresh pineapple. Slice into 1/4 - 1/2 inch slices leaving core. Grill pineapple on bbq till char marks start to appear. Pineapple will be very juicy especially after grilling. As you remove pineapple from the grill place in a bowl so you can reserve the liquid. Dice into small cubes removing hard section of the core.
To bowl add
1 chopped large onion
1/2 cup chopped cilantro
1 tomato finely diced, removing seeds
1 fresh jalapeno pepper diced, including seeds
juice from one lime
Mix well - serve at room temperature. Best if can be made at least 30 minutes before serving.
Beef &Chicken
Kun Koki
A favorite among my Hawaiian friends. Very easy to make. The credit for this one goes out to Paul Borilez originally from Kauai also but now is living in Utah, that's ok, we don't hold it against her.
4 lbs beef
1 tbsp salad oil
1 cup soy sauce
2 tbsp green onions, minced
4 tbsp sugar
1 tbsp garlic, minced
2 tbsp powdered sesame seeds
1 tsp black pepper
Cut meat to 4x5 slices and 1/2 inch thick. Pound the meat and score it with a knife, slashing it lengthwise and crosswise. Mix all ingredients with meat and let stand for 1 hour. Broil over charcoal. Serves about 8 people.
Curried Chicken w/lime & honey
3 tbsp fresh lime juice
2 tbsp honey
1 1/2 tsp curry powder
1 (3 lbs) frying chicken, cut into pieces
1/4 tsp salt
Whisk together the lime juice, honey and curry powder. Place chicken on a rack in a foil lined baking pan and brush with glaze. Sprinkle with salt. Bake in top third of oven that has been pre-heated to 400 degrees for 30 minutes. Brush with curry glaze 3 times during baking time. Serve hot or cold. You can also use if bbqing.
Seafood/Fish
Grilled Halibut
This one takes some attention, but it is all worth while. There is nothing like good Halibut just off the bbq, mmmmmm yum. This is also good as a left over if you can believe it, as a good quick protein, best if cold (as a left over that is).
Have all the ingredients present when you set yourself to start.
1 lb Halibut, or however much you want to make
1 small lemon cut in half, per 3x4 inch steak
salt in open bowl, for you to grab a pinch
garlic powder (not salt)
onion powder (not salt)
cayenne pepper
Get your grill good, hot and clean of any debris. Take your halibut and place it on the grill, you will want to grill your halibut on a medium high heat, not extremely hot. In order squeeze the juice from 1/2 the lemon, sprinkle one pinch of salt, shake a light amount of garlic powder, onion powder and light cayenne pepper over the top of the fish. Wait about 3 minutes or so and all the lemon is absorbed, carefully turn fish over, repeat the process immediately. Continue basting your Halibut as many times as it takes until the fish is completely cooked. To get the full flavor you must keep turning and layering your fish. Not all the ingredients stays on the fish as you turn it, so basting is necessary. Believe me it is a process not worth messing with.
Serve Halibut right off the grill with either the wild rice salad, grilled veggies or green salad. A little tangy, spicy and some of the best, most moist Halibut you will ever have.
Phil's Wasabi shrimp
Ahh for a refreshing treat to summer or to heat you up in the winter try this. You'll have to play with it to get it all right, but once you do... ohhhhhhh you will like it. Phil Dow of Kauai created this all on his own, ohh how we love Phil.
Mix together the following to taste.
1 lb cooked and cooled prawns - chopped in large pieces
wasabi fumi furikake (rice seasoning) about 1 tsp to start
hawaiian salt - about 1/2 tsp to start
wasabi oil - about 1/2 tsp to start
sesame oil - about 1/4 tsp to start
green onions - about 1/4 cup chopped
ebi sumi furikake (another rice seasoning) - about 1/2 tsp to start
Serve just after mixing, or also very tasty after sitting in the frig for a day. This is a great appetizer.
Jeff's Northwest Cioppino
This one comes from the Olympic Peninsula, if you even just "like" fish, you have to try this. This is a seriously good, easy, very tasty soup that you could eat for days, one basic Cioppino recipe that Jeffrey has added his own special touch to. Jeff's Cioppino is something you can make up ahead of time and heat up as your belly needs it, great to eat during training.
1 1/2 lbs fish (red snapper, halibut, tilapia or one of your favorites)
1 dozen clams
handful shelled, de-veined shrimp
if you wish add - scallops, crab, or lobster in small amounts (due to strong flavor)
2 cups sliced onions
2 cloves garlic, minced
spray oil to 1/8 cup olive oil
1 8oz can tomato sauce
3 1/2 cups (2 14 oz cans) ready cut tomatoes
1 cup water
1/4 cup chopped parsley
1 tsp salt, 1 tsp basil, 1/2 tsp oregano, 1/4 tsp pepper
* add enough cayenne, paprika and chili powder to heat things up according to taste.
Cut fish into 1 1/2 inch square chunks, wash remaining seafood and place all in a bowl, keep refrigerated. Cook onion & garlic over medium heat until onion is tender. Add remaining ingredients except fish, and simmer for 30 minutes. Add fish only cook 10 minutes, then add remaining seafood (shrimp, crab etc...) heat till all seafood/fish is cooked. Serve with toasted French bread.
Soups
Veggie soup (Vegan friendly)
I include this one because it seems that there aren't very many non-fancy just plan old veggie soup recipes that don't have a lot of extra crap in them, out there . you can add meat if you'd like so I put a spot in here for variation. So here is mine.
In a nice med-large size pot over medium heat cook the following:
1 tsp vegetable oil or use a non stick spray if needed
3 - 4 stocks celery, diced
3 carrots, diced
1 medium sized onion, small diced
Once the veggies are browned lightly add:
44oz veggie broth
1 26 oz can diced tomatoes, including all juice
1 small - medium flower bunch of diced broccoli
1 large potato diced
4 - 5 sliced mushrooms
1/2 cup med chopped cabbage
1/2 zucchini, diced
optional - 1 small flower bunch of cauliflower, diced
optional - 1/2 red, yellow or green pepper, diced
optional - 1/2 cup diced green beans or peas
optional - 1/2 cup brown or white rice
optional - 1 handful small noodles
Bring to a boil, then reduce heat to med - low and cook until all veggies are tender. If you find the soup is too thick for your liking you can add a little water to thin it out a little, (which maybe the case if you add rice or noodles). If needed add salt and pepper to taste. For a spicy soup use cayenne pepper instead of black or white pepper.
For a non - Vegetarian/Vegan variation -
add either 1 lb diced beef or chicken when browning veggies
use beef broth or chicken broth instead of veggie broth
Mushroom barley
Don't knock it till you try it. This is pretty good stuff. I wasn't a huge mushroom fan, but this one is pretty good.
In a nice med-large size pot over medium heat cook the following:
1 tsp vegetable oil or use a non stick spray if needed
1 medium sized onion, small slices
2 1/2 pounds medium button variety mushrooms, sliced
1 cup sliced variety of mushrooms, or you can just add a few more button if you prefer
Cook until onions and mushrooms are lightly browned. Then add:
44 oz beef broth
1/4 - 1/2 cup barley (or rice if preferred)
Bring mixture to a boil then reduce to med-low heat and cook until barley is tender, about 20 minutes. Add salt and pepper to taste. Serve with croutons and Swiss cheese if desired (much like a French onion soup).
Breakfast items
Tammy's pancakes
Also from out on the Olympic Peninsula, these are a very tasty way to start out in the morning. If you are a pancake fan but need to alter because of the flour, these are a perfect option. Personally I think I prefer these ones. Ok so here they are... finally!
Healthy Hashbrowns
Do you ever get the cravin for good hearty hashbrowns at about 7:00 at night or don't want to get them all greasified as they do in restaurants? I do!!! This is a great recipe without all the grease. You do them at home right in your own oven. These are also a great way to make french fries, just cut the potatoes in slices instead.
4 medium potatoes washed, diced in small dice
2 egg whites lightly whisked
salt & cayenne pepper
optional: 1/2 sweet or green onion chopped
optional: 1/4 cup chopped parsley
optional: 1/2 green, red, yellow or orange pepper diced
Mix all ingredients in mixing bowl until potatoes are well coated with egg whites. Take a large cookie sheet and spray it with your favorite cooking spray (olive oil works best). Pour out potatoes evenly onto cookie sheet, lightly spray the top of the potatoes with the cooking spray. Place in the oven under a low broiler, watching constantly. When potatoes start to brown take out of oven and stir potatoes, re-spray if desired, place back under broiler and continue this process until all potatoes are brown. Whole process takes about 20 - 30 minutes. Serve hot right out of the oven. You can use any extra the next day in eggs or as a snack after the gym, climbing or whatever it is you are doing.
For desserts, bars and other sweet stuff click here.
Nutrition Training Climb Hike Ride Links Psyche pages About us Home Products