Month: March 2015

9 Yoga Poses to Keep Athletes Injury-Free

9 Yoga Poses to Keep Athletes Injury-Free If you love sports you know that injuries come with the territory—caused by repetitive motion, imbalances in your biomechanics, or in many cases both! But if you practice yoga, you have a great tool at your disposal for preventing injuries. A yoga practice encourages you to take inventory of your body as you practice. The more awareness you have of how your body feels from day to day or from pose to pose, the more likely you are to notice tight or injury-prone areas of the body that need attention before full-blown injuries can occur. In addition, yoga offers a combination of active and passive stretching that is especially helpful for keeping you injury free. Training to get stronger or faster can lead to tight muscles with a smaller range of motion, limited power, and a tendency to get injured more easily. Active stretching, where the body is moving and stretching dynamically (as in Sun Salutations, for example), creates warmth and suppleness in the tissues. Passive stretching, where …

Cuban Steak with Creamy Cilantro-Jalapeno Sauce

Ingredients 4 tablespoons olive oil, divided ¼ cup lime juice ¼ cup orange juice 1 teaspoon fresh oregano, chopped 2 large garlic cloves, minced 1 teaspoon ground cumin 4 (6-ounces each) thin sirloin steaks Freshly ground black pepper FOR THE SAUCE: 1/3 cup cilantro, chopped 2 garlic cloves, chopped ¼ cup flat-leaf parsley 2 jalapeno peppers, seeded and chopped 1 ripe avocado, peeled and diced ¼ cup lime juice ½ teaspoon ground cumin. Preparation 1. In a small bowl, combine 3 tablespoon olive oil, lime and orange juices, oregano and garlic. 2. Place steaks in a glass container and pour marinade over them, turning to coat well. Cover and refrigerate for an hour. 3. Place all sauce ingredients in a food processor and process until smooth. If too thick, add a little water. Transfer to a bowl, cover and refrigerate until needed. 4. Heat remaining 1 tablespoon olive oil in a large skillet, add steaks and cook for about 3-4 minutes per side or to desired doneness. 5. Spoon sauce over steaks and serve.

Slow Cooked Chicken Ropa Vieha

Ingredients 1 large onion, sliced 1 teaspoon fresh oregano 1 each red, yellow and orange bell peppers, diced 1 bay leaf 1 ½ pounds boneless skinless chicken breast or thighs 1 teaspoon ground cumin ½ teaspoon cayenne pepper 1 (14 ounces) can no salt added diced tomatoes 1 green chilli pepper, seeded and chopped 2-3 fresh thyme sprigs 3 large garlic cloves Freshly ground pepper, to taste 3 tablespoons fresh cilantro of flat-leaf parsley, chopped. Preparation 1. Place onion, oregano, bell peppers and bay leaf in a slow cooker. 2. Add chicken, cumin, cayenne, tomatoes, chilli pepper, thyme and garlic cloves; season and cook for about 4 HOURS ON HIGH setting or 8 HOURS ON LOW. 3. Transfer chicken to a large plate and shred with two forks. Return to pot and stir to combine with the rest of the ingredients. 4. Serve sprinkled with cilantro or parsley.

Creamy Mushroom Zucchini Noodles

Ingredients 1 tablespoon coconut oil 2 shallots, finely chopped 2 garlic cloves, minced 2 cups (about 1 pound) cremini mushrooms, sliced 2 cups baby spinach 2 large zucchini, shredded with a spiral slicer or mandolin 2 teaspoons fresh thyme 1 large summer squash, shredded with a spiral slicer or mandolin ½ cup coconut milk 1 teaspoon arrowroot powder, mixed with ¼ cup water Freshly ground black pepper Preparation 1. Heat oil in a large skillet and sauté shallots until softened, about 3 minutes. Add garlic and mushrooms and cook until tender, 5-6 minutes. Stir in baby spinach, zucchini, thyme, and summer squash and cook, stirring until the spinach is wilted and zucchini are just tender. 2. Add coconut milk and arrowroot powder and cook for 1-2 minutes until the sauce is thick and creamy. 3. Serve immediately.

Salmon with Blackberry and Pineapple Salsa

Ingredients FOR THE SALSA: 1 cup blackberries 1 large cucumber, diced 1 small red onion, chopped 1 jalapeno pepper, seeded and chopped 1 small red bell pepper, seeded and chopped 1 persimmon, peeled and chopped (optional) 1 cup fresh pineapple, chopped FOR THE SALMON: 1 tablespoon balsamic vinegar ¼ cup fresh pineapple juice (reserved from the chopped pineapple) ½ teaspoon chilli powder 1 teaspoon prepared mustard 1 tablespoon olive oil 4 (6 ounces each) salmon fillets Freshly ground black pepper, to taste. Preparation 1. In a medium bowl, combine all salsa ingredients and refrigerate until needed. 2. Season salmon fillets with black pepper and place in a container. In a small bowl, whisk balsamic vinegar, pineapple juice, chilli powder, mustard and olive oil and pour over salmon fillets. Let it marinate for 15 minutes in the refrigerator. 3. Heat oven to 400°F and lightly grease a baking sheet. 4. Drain salmon fillets from marinade and place on the baking sheet. Cook for 10-12 minutes, until salmon is fork-tender. 5. Serve salmon topped with the salsa.

Mediterranean Chicken Burgers with Roasted Pepper Sauce

Ingredients FOR THE CHICKEN BURGERS: 1 ½ pound ground chicken 2 garlic cloves, crushed 1 egg, lightly beaten 3 tablespoons almond meal 2 shallots, finely chopped 2 tablespoons fresh basil, chopped 1 jalapeno pepper, seeded and finely chopped 1 large carrot, coarsely grated Freshly ground pepper 1 tablespoon extra-virgin olive oil, to grill FOR THE PEPPER SAUCE: 1 tablespoon olive oil 2 red bell peppers, roasted, peeled and seeded ½ teaspoon each dried basil and oregano ½ teaspoon red pepper flakes 1 tablespoon olive oil 1 garlic clove, crushed Freshly ground black pepper, to taste. Preparation 1. In a large bowl, combine all burger ingredients and form into patties, season to taste and mix well. Form into thick patties and refrigerate for 15 minutes. 2. To prepare the pepper sauce, heat oil in a saucepan and all ingredients and simmer for about 8 minutes, stirring occasionally, until smooth and thick. 3. Heat grill pan over a medium-high heat. 4. Brush burgers with olive oil and cook on the heated grill for 4-5 minutes per side, …

Oven Pancake with Salmon

Ingredients ½ cup almond flour 4 eggs, lightly beaten ¼ teaspoon cayenne pepper 1 – 1½ cups almond milk 2 tablespoons coconut flour 4 tablespoons coconut oil 1 cup leftover cooked salmon 2 tablespoons fresh dill, chopped Preparation 1. Preheat oven to 425°F. 2. Place almond flour, cayenne, 1 cup almond milk, coconut flour in a blender and blend until smooth, adding more milk if needed to obtain a pancake batter. 3. Add ½ tablespoon coconut oil to 8 cups of a muffin tin, place in the oven and heat until smoking hot. 4. Carefully take the muffin tin out of the oven and fill the eight cups ¾ full with the batter. 5. Bake for about 15 minutes, until golden brown and puffed. 6. In a bowl, combine salmon with dill. 7. Carefully transfer pancakes to a serving plate and top with salmon and serve.

Crepes with Raw Blackberry Jam

Ingredients FOR THE BLACKBERRY JAM: 1 ½ cup blackberries 1 teaspoon lemon zest 3 tablespoons chia seeds 3 tablespoons water FOR THE CREPES: 4 eggs, lightly beaten 1 cup almond milk 2 tablespoons coconut flour 2 tablespoons arrowroot powder 1 teaspoon vanilla extract 3 tablespoon coconut oil, divided Preparation 1. Place all blackberry jam ingredients in a food processor and pulse until combined. Pour into a jar and refrigerate for about an hour to set. 2. Place eggs, almond milk, coconut flour, almond flour, vanilla and 1 tablespoon coconut oil in a blender and blend until smooth. Add more almond milk or water, if needed, to obtain a thin batter. Set aside for 10-15 minutes. 3. Heat a non-stick skillet and add 1 teaspoon coconut oil; pour about ¼ cup batter and swirl gently to spread. Cook crepe until set, about 1 minute, then flip carefully with a spatula and cook for 30 seconds. Transfer to a plate and cover with aluminum foil to keep warm. 4. Repeat until all batter has been used. 5. …

Avocado and Carrot Egg Muffin

Ingredients Olive oil cooking spray 1 large tomato, seeded and dice4 1 large avocado, peeled and diced 1 medium carrot, peeled and diced ¼ cup parsley, chopped 2 tablespoons fresh chives, chopped 4 large eggs 1/3 cup almond milk Freshly ground pepper, to taste. Preparation 1. Preheat oven to 350°F and spray with olive oil cooking spray 8 muffin cups; set aside. 2. In a bowl, combine tomato, avocado, carrot, and parsley; spoon into the muffin cups. 3. Whisk eggs and milk in a bowl and, using a ¼ measuring cup, pour over the vegetables. 4. Sprinkle with chives and bake until set, 15-20 minutes.

Carrot and Zucchini Pancakes

  Ingredients 2 large zucchini (or summer squash) 1 large carrot, coarsely grated 1 tablespoon chia seeds 2 tablespoons coconut flour 2 tablespoons fresh mint, chopped 2 shallots, finely chopped 2 garlic cloves, minced 2 eggs, lightly beaten Freshly ground pepper, to taste ¼ cup olive oil, for frying Diced tomatoes, to serve Preparation 1. Grate zucchini and carrot coarsely or shred in the food processor; squeeze excess moisture and transfer to a large bowl. 2. Add chia seeds, coconut flour, mint, shallots and garlic and season to taste and mix well. 3. Form mixture into 1/2 –inch thick and about 2-inch diameter patties. 4. Heat oil in a large skillet over a medium-high heat and fry a few patties at a time, until nicely browned (about 3 minutes per side), carefully flipping once. 5. Transfer to a kitchen paper towel lined plate. 6. Serve with diced tomatoes.