George Mason Patriots

Athletes Recipe Guide

As George Mason athletes, you need to be eat right. Between class, practice, rehab, lifting,
conditioning and balancing a social life, the last thing you need is to be weighed down by
making healthy food decisions. Weve come up with a booklet full of what to buy, what to eat
and how to make easy recipes. In this book, you will find a shopping list of good foods to have
on hand and quick and easy recipes to satisfy any appetite. Whether youre an all-star cook or
scared of using the toaster, you can find something easy to prepare.
Contents:
Local Grocery Store Convenience Food
Wegmans, Harris Teeter
Trader Joes
Nutrition Bars
Breakfast in a Hurry
Microwave Cooking
Six Ingredients or Less
What to do with a Rotisserie Chicken
Blenders and Food Processors
George Foreman Cooking
Gluten Free
Vegetarian
Vegan Substitutions
Nutrition Facts

Local Grocery Stores Convenience Food:

George Mason is surrounded by different grocery stores: Wegmans, Giant, Safeway, Trader
Joes and Harris Teeter to name a few. On top of your normal groceries, these offer some great
convenience foods you can heat up or serve as is in a matter of minutes.
Bread, Cereals and Grains:
Kashi Cereals
Cinnamon Life
Total
Wheat Chex
Cheerios (Regular, Honey Nut, Multi-Grain)
Brown Rice, Uncle Bens Microwavable Rice
Pasta (Whole Wheat)
Couscous
Whole Wheat Bread, English Muffins or
Bagels
Whole Wheat Tortilla Wrap
Flat Bread, Pita Bread
Popcorn
Potatoes (Sweet Potatoes, Yams, Baking
Potatoes)

Other Lean Meats (Ground Turkey, Ground

beef [97% lean], Canadian bacon, Loin pork
chop, Lamb chop, Turkey, Veal, Chicken
[Sliced, Parts Broiled or Baked, Ground,
Rotisserie]
Fish (Fresh, Canned, Water Packed Tuna or
Salmon)
Soy (Tofu, Soy Burgers)
Beans, Lentils
Vegetables:
Non-Starchy: Green beans, Broccoli,
Carrots, Spinach, Summer Squash, Cabbage
Eggplant, Okra, Peppers, Tossed Salad
Greens
Snow Peas, Tomato or Vegetable Juice,
Marinara Sauce
Starchy: Corn, Peas, White Potatoes, Sweet
Potatoes, Yams, Lima Beans, and Beans
Salsa, Pasta Sauce (Tomato Based Without
Added Cheese)
Vegetable or Tomato Based Soups
Veggie Burgers

Fruit: Think the size of a baseball

Fresh Fruit
Canned Fruit (In natural juice or water)
Frozen Fruit (In natural fruit sugar)
100% Fruit Juice
Fruit Bars
Dried Fruit

Healthy Fats, Oils and Nuts

Olive Oil, Olive/Soy Blend, Canola Oil, Flax
Oil
Flax or Pumpkin Seeds
Nuts (Cashews, Almonds, Walnuts, Peanuts)
Avocado
Low-Fat or Light Salad Dressings

Dairy:
1% Milk
Yogurt (Non-fat or low fat)
Cheese (Provolone, Part Skim Mozzarella,
and Other low-fat cheese)
Protein Foods:
Eggs
Peanut Butter, Almond Butter, Sunflower
Butter
Hummus
Lean Deli Meats (Turkey, Roast Beef, Ham)

Other
Carnation Instant Breakfast
Ensure, Boost
Jell-O, Pudding
Bars (Clif, Kashi, Nature Valley, Kind, Lara,
Pure, Raw, Kashi, 8-Rabbits )
3

Nutrition Bars:
If you dont have time to make a full meal, grab a bar to get you in between breakfast and lunch
without an energy crash. Here are some good ones to try

Energy Boosters

Raw Organic Food Bar, KIND Plus, Power Bar, Organic Food Bar Oatmeal!,
LRABAR, CVS All Natural Cranberry Crunch, Nature Valley, NutriGrain, Bora
Bora, SoyJoy
Meal Substitutes Clif Bar, 18 Rabbits, think Thin Crunch, Kashi GO Lean Crunchy!, Raw bar,
Kashi, Odwalla
Vegan
Pure Bar, Clif Mojo Peanut Butter Pretzel, Sun Valley Bar, Vega Whole Food
Energy Bar, Prefect 10 Bar, LRABAR
Nut-Free
Enjoy Life Bars, Sunflower butter on mini bagel, Homemade Granola Bar
(see below)
Vegan Granola Bars
1 cup granola
2 cups old fashioned oatmeal
cup Corn syrup (light or dark)
cup dark chocolate chips
cup dried berries
2 cups sunflower butter
2 tbsp flax seed
1. Mix all ingredients in a large bowl. Lightly spread a thin coat of vegetable oil in a glass
baking sheet (15x1) and top with granola, press. Chill for 2 hours and cut into 9-12
squares, wrap and enjoy
4

Harris Teeter or Wegmans:

Sweet Potato or Baked Potato: Microwave plastic wrapped. Cook 8-9 minutes
Calories: 103, Fat: .2 g, Protein: 2.3 g, Carbohydrates: 23.6 g

Uncle Bens Microwave Rice2 servings per package. Cook 90 seconds. Per 1 serving:
Calories: 220, Fat: 3.5 g, Protein: 5 g, Carbohydrates: 41 g

**Wegmans has an entire salad bar full of prepared foods such as whole grains, fruits,
vegetables and nuts. They also feature soups, sushi and more. It is a great one-stop-shop.

Trader Joes:
Brown Fried Rice: 2 servings per package. Per 1 serving:
Calories: 190, Fat: 5 g, Protein: 5 g, Carbohydrates: 45 g
Wild Rice: 3 Servings per package. Per 1 serving:
Calories: 172, Fat: .5 g, Protein: 7 g, Carbohydrates: 43g

Chimichurri Wild Pacific Salmon: Per 4.5 oz serving:

Calories: 231, Fat: 15 g, Protein: 22 g, Carbohydrates: 2 g
Grilled Vegetarian Black Bean Burrito: 2 Servings per package. Per 1 serving:
Calories: 410, Fat: 13 g, Protein: 15 g, Carbohydrates: 56 g
Mojito Salmon: 2 servings per package. Per 1 serving:
Calories: 310, Fat: 16 g, Protein: 32 g, Carbohydrates: 6 g

Breakfast In a Hurry: No time to whip up French toast? We have ten filling and healthy
breakfasts that you can nosh on and still have time to grab coffee before class.

1. Toast whole wheat bread and spread with peanut butter. Add sliced banana and serve
with 6 oz orange juice
2. Stir low-fat granola and dried peaches into an 8 oz container low-fat yogurt
3. Pour a packet of instant oatmeal into a coffee mug. Stir in one cup of water or milk and
microwave for one minute. Top with dried fruit such as cranberries, blueberries or
raisins.
4. Stack a slice of cheese and turkey on a tortilla and wrap. Cover with a paper town and
microwave for 15 seconds. Serve with 6 oz orange juice
5. Drink one can of Boost, Ensure or Carnation instant breakfast shake
6. Buy sandwich bags and store 1 cup of your favorite cereal mixed with 1/3 cup dried
fruit. Keep individual cartons of low-fat milk in your fridge. Eat the cereal and drink the
milk on-the-go.
7. Keep hard boiled eggs in your fridge. Have an egg, toast and 6 oz orange juice
8. Keep whole-wheat frozen waffles in the freezer. Toast and top with fresh fruit and syrup
9. Top whole-wheat frozen waffles with 1 tbsp peanut butter, 1 banana and a drizzle of
honey.
10. Toast an English muffin and top with slice of ham, cheese and a hardboiled egg.
Microwave for 10-15 seconds. Consume with 6 oz orange juice

Microwave cooking: Who knew there was more to the microwave than a TV dinner? Make
an entire meal without preheating your oven! See recipes below!
Chicken Marsala
medium onion, thinly sliced
1/8 tsp each thyme, salt, pepper
beef broth
tbsp butter, cut into small pieces
3 boneless skinless chicken breasts, sprayed with cooking spray (PAM)
Fresh basil, chopped for garnish
1. Combine onion, thyme, salt, pepper, broth and butter in a large microwavable dish big
enough to hold the chicken breasts without crowding. Microwave uncovered on high for 5
minutes or until onion is tender. Add chicken and microwave uncovered on high for 12
minutes or until chicken is no longer pink in the center.
2. Transfer the chicken to a platter and set aside in a warm place. Return dish to microwave
and continue to cook, uncovered on high for 5 minutes until the onion is very soft and liquid
is reduced. Spoon juices over chicken, garnish with basil and serve hot with cooked pasta or
rice. Serves 3.
Microwave Meatloaf
1 pound lean ground beef
1 large egg
cup bread crumbs
cup low fat milk
2 tbsp each ketchup and onion soup mix
1 tbsp Parmesan cheese
1. In a large bowl, combine ground beef, egg, bread crumbs, milk, cheese, ketchup, onion soup
and mix well. Mold meat mixture into microwave safe loaf pan. Microwave for 12-14
minutes or until done. Remove from pan and place on an oven safe plate or tray and brown
under a broiler for 5 minutes to finish. Let stand several minutes prior to slicing. Serves 4.
Microwave Omelet
2 eggs + 1 tbsp water
Choice of fillings: chopped vegetables, cheese, etc
Salt and Pepper, PAM Cooking Spray
1. Spray the inside of a microwave cooking dish with PAM. Break two eggs in a bowl and whisk
together. Mix in desired fillings. Cover with plastic wrap. Microwave on high for 30 seconds.
Peel back plastic wrap, stir and replace plastic wrap. Microwave on high for additional 45
seconds. Remove plastic wrap and serve. Microwave in 15 second increments if egg remains
uncooked.
8

Six or Less: We get it. Youre in college. You dont have time to be a full time chef. But, with
six ingredients or less in all of these recipes (salt, pepper and PAM dont count!), you can feel
like one without a lot of effort.
Mexican Cole Slaw
1 cup shredded cabbage (produce section of the grocery store)
1 tbsp grated carrots (produce section of grocery store)
1 tsp minced onion
Dash of lime juice
1 tsp brown sugar
cup cider vinegar
1. Place cabbage and carrots on a microwave plate and cook for 30-45 seconds according to
your texture preference. Mix onion lime, brown sugar and cider vinegar in a small bowl. Mix
cabbage and carrots in a bowl. Combine ingredients and refrigerate for 2 hours prior to
serving. Serves 1.

Kraft Salmon
2 tbsp cup light mayo
1 Tbsp grated Parmesan cheese
Pinch of Cayenne Pepper
2 salmon filets (about 1/2 lb), skin removed
1 tsp. lemon juice
5 Ritz crackers, crushed
1. Heat oven to 400 degrees. Mix mayo, cheese,
and cayenne until well blended.
2. Place the salmon in a shallow foil lined pan; drizzle with lemon juice and top with mayo
mixture. Spread evenly to cover fish. Sprinkle with cracker crumbs.
Bake 12-15 minutes or until fish flakes easily with a fork. Serves 2.

Quick Cooking Couscous

1 cup water
cup chicken broth
tsp dried oregano
1 cup dry couscous
1. In a medium sauce pan over medium-high heat, bring water, broth and oregano to a boil.
Stir in the couscous. Cover, remove from heat and let stand for 5 minutes. Fluff with a fork
before serving. Serves 4.

Pronto Peppery Pasta

1 (16 oz) package frozen chopped bell peppers
1 (26 oz) jar spaghetti sauce
1 pound angel hair pasta
6 tbsp Parmesan cheese
1. Coat a skillet with PAM and warm over medium-high heat
2. Add peppers and cook, stirring occasionally for 2 minutes, or until thawed and warm. Add
spaghetti and bring to a boil. Reduce heat to medium-low, cover and cook for 10 minutes
3. Meanwhile, cook the pasta according to package directions. Divide pasta among 6 serving
plates and top with sauce and cheese. Serves 6.

Herby Tilapia
6 oz tilapia fillet
1 tsp Olive oil (or basting oil)
1 tbsp Lime Juice
Dash Lemon Juice
Oregano, Salt, Pepper
1. Preheat oven to 450 degrees. Put tilapia in a
baking dish, top with olive oil, lemon and lime
juice. Sprinkle with salt, pepper and oregano, to taste. Bake for 12-15 minutes. Serves 1.

Healthy Italian Lettuce Wraps

8-10 pieces Thinly Sliced Ham
cups diced bell pepper
cup crumbled feta cheese
1 tbsp chopped red onion
1 tbsp fat-free balsamic vinaigrette
2 Romaine lettuce leaves
1. Toss all ingredients except for the lettuce together. Spoon ingredients onto lettuce leaf and
wrap up, like a tortilla. Makes 2 servings

10

Spinach Stuffed Potatoes

4 large russet or sweet potatoes
3 minced garlic cloves
1 (10 oz) package frozen chopped spinach, thawed and drained
1 cup low-fat cottage cheese
cup freshly grated Parmesan cheese
1. Pierce potatoes several times all over with a fork. Cook in a microwave until tender, about
7-10 minutes). Meanwhile, lightly coat a large skillet with nonstick spray and warm over
medium-high heat. Add garlic and cook for one minute. Add spinach and cook, stirring
frequently for 2 minutes or until wilted. Stir in Parmesan and cottage cheese and cook until
Parmesan melts, about 2 minutes. Cut an X through each potato and squeeze to open
slightly. Divide stuffing among the potatoes. Serves 4.
Five-Minute Gazpacho
1 (28 oz) can diced tomatoes with basil, garlic and oregano with liquid, chilled
1 large cucumber, peeled and cut into large pieces
2 tbsp olive oil
1 tbsp red wine vinegar
1. Place tomatoes with their liquid and cucumber, olive oil and vinegar in a food processor and
process in short pulses until mixture is soup like in consistency (smooth with a few chunks)
about 15-20 seconds. Serves 6-8.
Black Bean Soup
2 cans (15 oz) black beans with liquid
14 oz chicken broth
cup chopped onion
1 bay leaf
cup low-fat sour cream
1. Place beans, chicken broth, bay leaf and onion in a 2-quart sauce pan. Heat over mediumhigh heat and stir. Season with salt and pepper to taste. Simmer for 7 minutes. Remove bay
leaf and stir in sour cream. Serves 4-6.
Winter Squash Soup
2 cups cut winter squash (butternut, acorn, etc)
2 (14 oz) cans chicken broth
1 clove garlic -OR-1/4 cup chopped onion
cup grated Parmesan cheese
1. Place winter squash, chicken broth, garlic or onion in a 2-quart sauce pan. Heat over
medium-high heat and stir. Season with salt and pepper to taste. Simmer for 8 minutes. Stir
in Parmesan cheese. Serve with French bread. Serves 6-8.
11

Moms Chunky Tomato Soup

1 (14 oz) can stewed tomatoes with liquid
1 (10.75 oz) cream of celery soup plus 1 (10.75 0z) can filled with skim milk
1 (10.75 oz) tomato puree
1 tbsp butter
1/3 cup low fat cheese
2 slices whole wheat bread
1. Place stewed tomatoes and their liquid and the celery soup, tomato puree and milk in a 2quart saucepan and heat over medium heat, stirring just to combine. Bring to a boil, then
reduce heat to low and let soup simmer, uncovered, about 4-5 minutes. Meanwhile place
half of butter in a non-stick skillet. Place cheese in between slices of bread and add to pan.
Dot bread with remaining butter and cook until bottom is golden. Flip and cook other side.
2. Remove from pan and cut into small crouton-like pieces. Ladle soup into serving bowls and
top with sandwich cubes. Serves 4-6.
Broccoli Cheese Soup
1 package (1o oz) frozen chopped broccoli
1 (10.5 oz) can chicken soup with rice
1 cups canned, low-sodium chicken broth
4 oz Velveeta or American cheese, cubed or shredded
1. Place broccoli in a 2-quart saucepan and add water to cover by 1 inch. Place pan over
medium high heat, cover it and bring to a boil. Let broccoli boil until soft. Drain water and
smash broccoli with a fork.
2. Add chicken soup and broth with the broccoli. Place pan back over medium-high heat and
bring to a boil, stirring, for about 2 minutes. Stir in cheese. Place pan over medium heat
until cheese melts, about 3 minutes.
3. Ladle soup into serving bowls. Serves 4.
Pizza Margarita
Store bought Pillsbury pizza dough
Oregano
8 oz freshly sliced mozzarella cheese
1/3 cup fresh basil (torn, not chopped!)
1/2 red onion
Jar of Pizza Sauce
1. Bake your pizza dough according to directions on the
box/tube/package. Sprinkle oregano over dough. After dough is prebaked, add cup pizza
sauce, mozzarella, red onion and basil evenly over the dough. Bake about 10 minutes, until
cheese is melted and crust is golden brown. Serves 5.

12

Parmesan and Pepper Cornmeal Twists

1 package (11 oz) refrigerated corn bread twist dough
1 tbsp Parmesan cheese
tsp black pepper
1. Place a rack in the center of the oven and preheat to 375F.
2. Unroll the dough and separate it into 16 strips. Holding a strip at one end, twist to form a
corkscrew. Place twists an inch apart on ungreased cookie sheet. Sprinkle with Parmesan
cheese and pepper, dividing evenly among twists.
3. Bake until twists are a light golden brown, about 8-10 minutes. Using a metal spatula,
transfer to a serving plate and serve. Makes 16 twists. Serve with soup.
Fast, Four Step Lasagna
1 pound lean ground beef
1 jar (48 oz) tomato-based pasta sauce
9 no-boil lasagna noodles
1 container (15 oz) part-skim Ricotta cheese
3 cups pre-shredded Italian cheese blend
1. Place a rack in the center of the oven and
preheat to 375F. Crumble ground beef into
skillet over medium-high heat. Cook, stirring
and breaking up beef with a wooden spoon until it browns all over and is cooked through,
4-5 minutes. Stir in pasta sauce.
2. Spoon enough of meat mixture into the bottom of a 13x9 inch baking dish just to cover the
bottom evenly. Arrange three noodles side by side the long way on top of the meat mixture.
Top with 1/3 of the ricotta cheese followed by 1 cup of the Italian cheese. Then, starting
with half the remaining meat mixture, repeat the layering two more times. Cover the baking
dish with aluminum foil
3. Bake lasagna until bubbling, about 40 minutes. Remove baking dish from the oven and let it
rest for 10 minutes, covered, then serve.
Shrimp Scampi
2 Tbsp each, butter, olive oil
1 lb frozen shrimp
2 Tbsp fresh parsley, chopped
1/2 tsp each salt, red pepper flakes
8 oz angel hair pasta
1. In a large skillet over medium heat, melt the
butter with the oil. Add shrimp, parsley, salt
and red pepper. Cook until shrimp turn pink,
about 3 minutes, while stirring frequently. Meanwhile, cook the pasta in a separate pot, and
drain. Toss the pasta and sauce together. Serves 4.
13

Rotisserie Chicken Ideas: Sick of having plain roasted chicken and vegetables? Try
these recipes with premade rotisserie chicken from the grocery store for an easy weeknight
meal that will come together in a snap.
Keep in mind:
1. Rotisserie chicken will not keep for days. Use or freeze chicken them within two days.
2. Once your slice off meat for one meal, remove any leftover meat from the bones and bag it
up for a second meal -OR- freeze the chicken for up to three months

Chicken Cobb Salad

Store bought vinaigrette salad dressing
6 slices Oscar Meyer Fully Cooked Bacon
Rotisserie Chicken, shredded
2 Bags Romaine Lettuce
1 avocado
cup sliced tomato
cup feta cheese
chopped onion
1. Cook bacon microwave as directed on package. Remove from plate and crumble.
2. Arrange the lettuce on a large serving plate.
3. Top with bacon, chicken, avocado, tomato, onion, and feta. Drizzle vinaigrette and toss.
Serve in four separate bowls.

Chicken Tortilla Soup

cooked roasted chicken, chopped
2 (14 oz) cans chicken broth
- 1 tsp cumin
cup chopped onion
1 cup chopped green bell pepper
1 cup frozen corn
1 sprig fresh chopped cilantro
Low-fat cheese (optional)
Whole wheat tortilla -OR- tortilla chips (optional)
1. Place all ingredients in a 2-quart sauce pan. Heat over medium-high heat and stir. Season
with salt and pepper to taste.
2. Simmer for 10 minutes. Top with low-fat cheese and serve with tortilla chips or whole
wheat tortilla. Serves 6-8.

14

Chicken Stir-Fry
1 pound cooked, sliced chicken
1 cup each: broccoli, sliced carrots, sliced onions
2 tbsp cooking sherry
1 tsp ground ginger
1 cup low-sodium soy sauce
cup vegetable oil
1. Mix sherry, ginger, soy sauce and vegetable oil. Combine with chicken and marinate 4-6
hours, or overnight.
2. When ready to cook, lightly coat a cooking pan with cooking spray or oil. Saut vegetables
lightly. Add chicken and sauce to pan and simmer 3-5 minutes. Serve over brown rice.
Serves 6-8.

Chicken Fajita Wraps

6 flour tortillas
1 pound cooked chicken, chopped
1 package fajita seasonings mix
1 (11 oz) can corn with red and green peppers, drained
1 (15 oz) can black beans
8 0z shredded low-fat cheese -OR- Monterey Jack cheese
1 jar salsa
Jalapeno pepper (optional)
1. Combine chicken, fajita seasonings, corn, and black beans in a bowl. Add jalapeno, if
desired, to taste. Open tortillas on individual plates (for microwave) -OR-aluminum covered
baking sheet (for oven).
2. Fill tortillas with chicken mixture, wrap tightly and cook in microwave (2 minutes) -OR- bake
in a 400F oven for ten minutes. Serve with salsa. Serves 6

Chicken and Cheese Quesadillas

cup of shredded cheese
cup shredded rotisserie chicken
2 (8 inch) whole wheat tortillas
1. Place one tortilla on microwave safe plate. Top with cheese and chicken and additional
tortilla. Microwave for 30 seconds, or until cheese melts.

15

Roasted Chicken Salad

1 (3 oz) Oriental flavor Ramen noodle soup mix
cup pre-sliced almonds
cup red wine vinaigrette
1 package coleslaw
2 cups shredded cooked chicken
cup cilantro leaves, chopped
2 scallions, chopped
1. Preheat oven to 350F. Break Ramen noodles and mix with almonds on a foil-lined baking
sheet. Bake for 6-7 minutes or until golden brown.
2. Mix packet of seasoning from Ramen noodle soup and salad dressing. Set aside.
3. In a large bowl, mix chicken, cabbage or coleslaw, cilantro, scallions. Add ramen noodles.
Serves 4-6.

Mexican Lasagna
1 pound cooked shredded chicken
1 (1.25 ounce) package taco seasoning mix
2 (16 ounce) cans refried beans
4 (10 inch) corn tortillas
3 cups shredded Cheddar cheese
Salsa
1/2 medium onion
2 green onions, chopped
2 roma (plum) tomatoes, chopped
Light Sour Cream (optional)
1. Preheat oven to 375 degrees F
2. Combine chicken with taco seasoning, onions, and refried beans.
3. Spread half of mixture in 9x13 inch baking dish. Top with salsa and two tortillas, trimming if
necessary, and half of cheese.
4. Repeat layers again.
5. Bake 35 to 45 minutes until heated through and cheese is bubbly.
6. Top with green onions and tomatoes. Let cool 5 minutes before serving. Serve alongside
more salsa/sour cream. Serves 8.

16

Blenders and Food Processors: The athletes best friend. Easy to make, easy to eat and
only one dish needs to be cleaned. You cant beat that.
Cherry Almond Smoothie
cup frozen sweet cherries
tsp almond extract
1/3 tbsp sugar (or sugar substitute)
cup non-fat plain yogurt
3-4 ice cubes
1. Combine all ingredients in blender. Blend until smooth
Peanut Butter & Banana Smoothie
2 cups non-fat milk
2 tbsp smooth peanut butter
2 frozen bananas
1 Tbsp honey
1/8 tsp cinnamon
tsp vanilla
1. In a blender, place milk and peanut butter and blend for 30 seconds.
Add bananas, sugar or honey, cinnamon and vanilla. Blend until mixture is completely
combined. Serve immediately. Serves 2.
California Grape Smoothie
4 cups fresh green grapes
2 cups cold water
2 cups diced pineapple
2 cups ice cubes
Stevia or light brown sugar to taste
1. Puree all ingredients in a blender until smooth. Serves 4.
Chocolate Protein Shake
4 oz silken tofu
1/3 cup dried powder milk
1 cup low-fat milk
2 tbsp chocolate milk powder -OR- chocolate syrup
1. Combine all ingredients in blender. Blend until smooth. Serves 1.

17

Phytochemicals Shake
cup soy milk, calcium fortified
cup orange juice
1-2 tbsp wheat bran -OR- oat bran
1-2 tbsp wheat germ
1-2 tbsp whole -OR- ground flaxseeds
2-3 oz soft tofu
6-8 baby carrots -OR- one large raw carrot (chopped)
cup fresh -OR- frozen fruit (strawberries, mango, or peach)
1. Pour soy milk and orange juice in blender and mix. Carefully add bran, wheat germ and flax.
2. Stop blender and add tofu, carrots and fruit. Cover and blend until smooth. Add soy milk,
water if too thick. Serves 3.
Carrot Cake Smoothie
2/3 cup refrigerated canned sliced carrots, drained
2 tbsp canned crushed pineapple, in juice
6 oz Greek non-fat vanilla yogurt
2 tbsp honey
1 cup fat-free or low fat milk
tsp ground cinnamon
tsp ground ginger
2 ice cubes
2 graham crackers
1. Place all ingredients except for nutmeg into a blender and
blend on high 30-45 seconds. Pour into serving glasses. Serves 2.
Hummus
2 Tbsp Tahini
2 cup (drained) Chick Peas
1/4 cup Lemon Juice
3 cloves Garlic
1 tsp minced Parsley
Pinch Each of Paprika, Cumin, Red Pepper Flakes
4 small Pitas
1. Place the garbanzo beans, Tahini, lemon juice,
salt and garlic, cumin and red pepper flakes in a
blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.
2. Sprinkle with paprika and parsley.
3. Scoop cup into pita half
**You can add your favorite chopped vegetable, such as roasted red pepper, into the
hummus if desired.
18

George Foreman cooking: Well, the weather cant be nice all year. Try these George
Foreman recipes for indoor grilling all year round. When the weather gets nice, you can easily
use these recipes on an outdoor grill too.
Italian Herb Chicken Breast
3 oz chicken breast
6 oz reduced-fat Italian dressing
1 leaf fresh sweet basil
1. Rinse chicken breast and basil. Place both in a 1 gallon size Ziploc bag and add dressing.
Refrigerate overnight.
2. When ready to cook, preheat George Foreman grill -OR- outdoor grill. Cook on George
Foreman grill for about 8 minutes or outdoor grill 5-8 minutes per side or until center is no
longer pink. Serves 1.

Spicy Steak Marinade

1/2 lb steak (sirloin or flank)
1/2 tsp olive oil
2 tbsp vinegar
1/8 tsp each of cumin and chili pepper
Dash of salt
Couple grinds of pepper
1. Combine the salt, cumin, chili pepper and
ground pepper in a bowl Drizzle oil and vinegar on the steak, and then pat with spices...
Grill. Serves 2.

Taco Pork Chops

3 oz center cut pork loin chop with any visible fat trimmed off
PAM or cooking spray
package of McCormick Original Taco Seasoning Mix
1. Rinse pork chop and pat dry with paper towel. Spray pork chop lightly with PAM and place
with taco seasoning mix in a 1 gallon size Ziploc bag. Refrigerate overnight.
2. When ready to cook, preheat George Foreman grill -OR- outdoor grill. Cook on George
Foreman grill for about 10-15 minutes or until interior of pork is white and tender. Serves 1.

19

Teriyaki Tuna
3 oz tuna
1/3 cup low-sodium soy sauce
1 tbsp vegetable or olive oil
1 pinch each ground ginger, garlic, brown sugar
1 dash cooking sherry
1. Rinse tuna. Mix soy sauce, ginger, garlic, brown sugar and cooking sherry in a bowl. Place
tuna and sauce in 1 gallon size Ziploc bag. Refrigerate overnight.
2. When ready to cook, preheat George Foreman grill -OR- outdoor grille. Cook on George
Foreman grill for about 5-8 minutes or until interior of tuna is pink or white, according to
preference. Serves 1.

Honey Dijon Marinade for Grilled Chicken

2 tbsp each honey, Dijon mustard
1 tbsp extra-virgin olive oil
1/2 tsp kosher salt
Freshly ground black pepper
4 boneless skinless chicken breasts/thighs cut in half
1. Combine everything in a large plastic re-sealable bag with
chicken and refrigerate at least 2 hours.
2. When ready to prepare the chicken, preheat George Foreman grill.
3. Remove the chicken from the bag and arrange grill. Cook until a nice crust forms on both
sides, about 4 to 5 minutes per side. Let the chicken rest on a serving platter for 10 minutes
before serving.

BBQ Chicken Burrito

3 oz chicken breast
1 tbsp each BBQ sauce, black beans, corn
1 tsp reduced fat sour cream (optional)
1 (10) whole wheat tortilla
Dash of lime juice
1 lead Romaine lettuce
1. Rinse chicken breast, pat dry with paper towel and spray with PAM. Preheat George
Foreman or outdoor grill. Cook in George Foreman 8-1o minutes or until interior is no
longer pink. Remove from grill, shred and sprinkle with lime juice.
2. Place shredded chicken on tortilla and top with remaining ingredients. Serves 1.

20

Gluten Free: Just because you cant have gluten doesnt mean you cant still eat great food.
Try some of these recipes to add to your collection.
Gluten Free Banana Bread
2 cups gluten-free all-purpose baking flour
1 tsp baking soda
1/4 tsp salt
4 eggs
2 cups mashed ripe bananas (4-5 medium)
1 cup sugar
1/2 cup unsweetened applesauce
1/3 cup canola oil
1 tsp vanilla extract
1/2 cup chopped walnuts
1. In a large bowl, combine the flour, baking soda and salt. In a small bowl, whisk the eggs,
bananas, sugar, applesauce, oil and vanilla. Stir into dry ingredients just until moistened.
2. Transfer to two 8-in. x 4-in. loaf pans coated with cooking spray. Sprinkle with walnuts. Bake
at 350 for 45-55 minutes or until a toothpick inserted near the center comes out clean.
Cool for 10 minutes before removing from pans to wire racks. Makes two loaves with 12
servings each.

Gluten Free Pancakes

1 egg
1 1/4 cup buttermilk
2 tbsp oil
1 tbsp honey, fruit juice concentrate or sugar
1 1/2 cups brown rice flour
2 tsp baking powder
1/2 tsp baking soda
1. Beat egg until frothy. Add buttermilk, oil, and
honey and beat until well blended. In another bowl mix brown rice flour and the remaining
dry ingredients. Make a well in the center of the dry ingredients and add the liquids. Stir
until well blended. Do not over stir. Batter will be slightly lumpy.
2. Lightly grease a frying pan and use cup to pour batter onto pan. Cook pancakes until
lightly browned on both sides.

21

Vegetarian Cooking These recipes arent just for veggie lovers. Every once in a while, try
vegetarian. Who knows, you might not even miss the meat!
Chipotle Bean Burritos
tbsp canola oil
tsp garlic powder
tsp chili powder
1/8 tsp salt
2-3 tbsp water
1 (15-ounce) can organic black beans, drained
1-2 tbsp salsa
3 (10-inch) reduced-fat flour tortillas (such as Mission)
1/2 cup pre shredded reduced-fat -OR- soy cheese
1 cup chopped plum tomato (about 2)
3 tbsp thinly sliced green onions
3 tbsp light sour cream
1. Heat oil in a large nonstick skillet over medium heat.
2. Add garlic, chili powder and salt and stir. Add water and beans and bring to a boil
3. Reduce heat and simmer for 10 minutes. Remove from stovetop and stir in salsa. Mash up
the mixture with a fork.
4. Warm tortillas in microwave and spoon the bean mixture evenly into each tortilla. Top with
cheese, tomato, onions and sour cream. Roll up and serve. Serves 3.
Fall Vegetable Curry
1 1/2 tsp olive oil
1 cup diced peeled sweet potato
1 cup small cauliflower florets
1/4 cup thinly sliced yellow onion
2 tsp curry powder
1/2 cup organic vegetable broth (such as Swanson)
1/4 tsp salt
1 (15-ounce) can chickpeas, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
2 tbsp chopped fresh cilantro
1/2 cup plain 2% reduced-fat Greek yogurt -OR- soy yogurt
1. Heat olive oil in a large nonstick skillet over medium-high heat. Add sweet potato to pan
and cook 3 minutes. Decrease heat to medium.
2. Add cauliflower, onion, and curry powder; cook 1 minute, stirring mixture constantly. Add
broth and next 3 ingredients (through tomatoes); bring to a boil. Cover, reduce heat, and
simmer 10 minutes or until vegetables are tender, stirring occasionally. Sprinkle with
cilantro; serve with yogurt. Serves 4.
22

Caribbean Casserole
1 medium onion, chopped
green bell pepper, rinsed and diced
1 Tbsp canola oil
1 can (14 oz) stewed tomatoes
1 can (15 oz) low-sodium black beans (or beans of your choice), drained and rinsed
1 tsp dried oregano
tsp garlic powder
1 cup instant brown rice, uncooked
1. Saut onion and green pepper in canola oil, in a large pan, until tender. Add tomatoes
and beans (including liquid from both), as well as oregano and garlic powder. Bring to a
boil.
2. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, and let
stand for 5 minutes before serving. Serves 10.
Edamame Stew
1 (16 oz) bag frozen shelled edamame, thawed
1 tbsp extra-virgin olive oil
1 large onion, chopped
1 large zucchini, diced
2 tbsp minced garlic
2 tsp ground cumin
1/8 tsp black pepper,
1 28-ounce can diced tomatoes
1/4 cup chopped fresh cilantro
3 tbsp lemon juice
1. Bring a large saucepan of water to a boil. Add edamame and cook until tender, 4 to 5
minutes or according to package directions. Drain.
2. Heat oil in a large saucepan over medium heat. Add onion and cook, covered, stirring
occasionally, until starting to soften, about 3 minutes.
3. Add zucchini and cook, covered, until the onions are starting to brown, about 3 minutes
more. Add garlic, cumin and pepper and cook, stirring for about 30 seconds.
4. Stir in tomatoes and bring to a boil; reduce heat to a simmer and cook until slightly reduced,
about 5 minutes. Stir in the edamame and cook until heated through, about 2 minutes
more.
5. Remove from the heat and stir in cilantro (or mint) and lemon juice. (Can be frozen and
reheated) Serves 4.

23

Lentils with Brown Rice and Kale

For lentils and kale:
1 cup brown lentils, rinsed
tsp salt
tsp ground black pepper
4 cup kale, with heavy stems removed, rinsed and dried
For brown rice:
1 cup instant brown rice, uncooked
tsp salt
tsp dried basil
For onion:
2 Tbsp olive oil
2 cup onion, diced
tsp salt
tsp ground black pepper
1. Rinse lentils thoroughly in a fine wire colander, and remove any stones or debris. In a 4quart saucepan, cover lentils with 2 cups of water. Add salt and pepper. Cover, and bring
to a boil over high heat. Reduce heat. Simmer for 15 minutes (until adding kale in step 5).
2. In another saucepan, bring 2 cups of water to a boil. Add rice, salt, and basil. Cover, and
cook for 10 minutes. Set aside.
3. In a medium saut pan, warm olive oil over medium heat and add onion, salt, and pepper.
4. Cook and stir until the onion pieces become soft and dark brown (caramelized), but not
burnt. If the onions start to stick to the pan, add a few drops of water and scrape the onions
loose.
5. Keep cooking until onions are completely caramelized (about 1015 minutes total). Remove
from pan and set aside.
6. After the lentils have cooked for 15 minutes, lightly place the kale on top of the lentils. Do
not stir. Cover.
7. The kale will steam while the lentils continue to cook, for another 15 minutes. When the
lentils are tender, but not mushy, mix the lentils, kale, and caramelized onions in the saut
pan and stir.
8. To serve, put 1 cup of the lentil mixture, in the form of a ring, on each of four dinner plates.
Fill the center of each ring with one-fourth of the brown rice and serve. Serves 4.

24

Three Bean Chili with Chunky Tomatoes

2 Tbsp canola oil -OR- olive oil
1cuponion, coarsely chopped
cupcelery, rinsed and chopped
1cupgreen bell pepper, rinsed and diced
1 can (15 oz) low-sodium black beans, drained and rinsed
1 can (15 oz) low-sodium red kidney beans, drained and rinsed
1 can (15 oz) low-sodium pinto beans, drained and rinsed
2 cans (14 oz each) no-salt-added diced tomatoes with basil, garlic, and oregano
1 Tbsp ground cumin
1 Tbsp chili powder
1. In an 8-quart soup or pasta pot, heat the oil over medium heat until hot but not smoking.
Add onion. Cook and stir until onion starts to soften, about 5 minutes.
2. Add celery and green pepper. Cook and stir another 5 minutes, until all vegetables soften.
Add drained and rinsed beans to pot.
3. Stir in tomatoes, cumin, and chili powder. Bring to a boil. Cover, reduce heat, and simmer
1020 minutes to blend flavors Bring to a boil. Cover, reduce heat, and simmer 1020
minutes to blend flavors. Serves 4.
Tuscan Beans with Tomatoes and Oregano
1 can (15 oz) low-sodium chickpeas drained and rinsed
2 cans chopped tomatoes
1 Tbsp olive oil
1 tsp balsamic vinegar
2 Tbsp fresh oregano, minced (or 1 tsp dried)
tsp ground black pepper
tsp salt-free seasoning blend
4 whole inner leaves of romaine lettuce, rinsed and dried
1. In a large salad bowl, combine beans and tomatoes.
2. In a small bowl, combine olive oil, vinegar, oregano, pepper, and salt-free seasoning blend.
3. Using a wire whisk, beat the ingredients until they blend into one thick sauce at the point
where the oil and vinegar no longer separate.
4. Pour the dressing over the beans and tomatoes, and mix gently to coat.
5. Line four salad bowls with one romaine lettuce leaf each. Top each leaf with one-fourth of
the bean mixture, and serve. Serves 4.

25

Tofu Stir Fry with Spicy Sauce

1 pkg (16 oz) firm tofu, drained
tsp ground cayenne pepper
tsp ground ginger
3 Tbsp light teriyaki sauce
1 can (14 oz) low-sodium chicken broth or vegetable broth, divided
1 Tbsp cornstarch
1 Tbsp canola oil, divided into three 1-tsp portions
head Chinese (Napa) cabbage, rinsed and cut in -inch strips (68 C)
1 package stir fry vegetables (freezer or fresh food aisle)
1. Slice tofu lengthwise into four pieces. Place on a plate or flat surface covered with three
paper towels. Cover with three more layers. Press evenly and gently with a flat plate or
cutting board to squeeze out water.
2. Throw away paper towels. Replace with fresh paper towels and press again. Restack the
slices and cut into -inch wide strips. Place tofu in a bowl just big enough to hold all strips
lying on their widest side without overlapping.
3. In a small bowl, combine cayenne pepper, ginger, teriyaki sauce and cup of the chicken
broth. Stir well, and then pour over the tofu. Set aside for 20 minutes.
4. Combine the remaining chicken broth and the cornstarch. Stir until cornstarch dissolves.
Set aside.
5. In a large wok or large nonstick pan, heat 1 tsp of canola oil until very hot, but not smoking.
While the pan heats, drain tofu marinade into cornstarch mixture.
6. Place half the tofu slices in the hot pan. Cook just until brown, about 1 minute per side.
Remove from pan and set aside. Repeat with 1 tsp of oil and remaining tofu.
7. Add the last tsp of oil to the pan. Stir in half the cabbage, beginning with the stalk end, the
scallions, and the garlic. Cook and stir over high heat for 2 minutes.
8. Add stir-fry vegetables and stir for until tender. Add tofu and stir 1 minute.
9. Stir the cornstarch mixture, and then add to the pan. Reduce heat to medium. Cook and
stir for 1 minute, until sauce thickens and all ingredients are well mixed and thoroughly
coated with sauce. Serve immediately.

26

Two Bean Soup with Kale

3 tbsp olive oil
1 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 tsp salt, divided
2 garlic cloves, minced
4 cups vegetable broth, divided
1 bunch stemmed, chopped kale
2 (15-ounce) cans cannellini beans, rinsed, drained
1 (15-ounce) can no black beans, rinsed and drained
1/2 tsp freshly ground black pepper
1 tbsp apple cider vinegar
tsp rosemary
1. Heat a Dutch oven over medium-high heat. Add olive oil to pan. Add onion, carrot, and
celery, and saut until tender. Stir in 1/4 tsp salt and garlic; cook 1 minute. Stir in 3 cups
vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes.
2. Place half of cannellini beans and remaining 1 cup vegetable broth in a blender or food
processor; process until smooth. Add pureed bean mixture, remaining cannellini beans,
black beans, and pepper to soup. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in
remaining 1/4 tsp salt, vinegar, and rosemary. Serves 4.
Antipasto Style Penne
1 medium red bell pepper
1/2 cup pitted Kalamata olives, chopped
1/3 cup refrigerated pesto
1 (7-ounce) jar oil-packed sun-dried tomato halves,
drained and chopped
1 (6-ounce) jar marinated quartered artichoke hearts,
drained and chopped
8 ounces uncooked penne pasta (about 2 cups)
1/2 cup Parmesan cheese, divided -OR- soy cheese
1/4 cup pine nuts, toasted
1. Preheat oven to 425 degrees. Cut bell pepper in half lengthwise; discard seeds and
membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with
hand. Bake 8 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 5
minutes. Peel and chop bell pepper; place in a large bowl. Stir in olives, pesto, tomatoes,
and artichokes.
2. Cook the pasta according to package directions, omitting salt and fat; drain. Add cooked
pasta and 1/4 cup Parmesan cheese to bell pepper mixture, and toss gently to combine.
Spoon about 1 cup pasta mixture into each of 6 bowls, and sprinkle each serving with 2 tsp
remaining cheese and 2 tsp pine nuts.
27

Red Beans and Rice

1 Tbsp olive oil
1cuponion, cut into -inch pieces
1cup green bell pepper, rinsed and diced
1 Tbsp garlic, minced or pressed (about 23 cloves)
1 tsp ground cumin
1 tsp dried oregano
1 can (14 oz) low-sodium chicken broth or vegetable broth
cup instant brown rice, uncooked
2 cans (15 oz each) low-sodium red kidney beans, drained and rinsed
1. Heat oil in a 12-inch saut pan over medium heat. Cook onion, stirring occasionally, for 5
minutes, until pieces begin to soften, but not brown.
2. Meanwhile, dice green pepper into pieces about inch in size. Tip: Slice pepper lengthwise
into -inch strips. Holding the strips together cut crosswise in -inch pieces. Add green
pepper to cooking onion. Cover. Cook for 5 minutes, stirring occasionally.
3. While the green pepper and onion cook, mince the garlic. Add garlic, cumin, and oregano to
the saut pan. Cook and stir for 1 minute.
4. Add broth and rice to saut pan with green pepper and onion. Stir well, cover, and simmer
for 10 minutes. Meanwhile, drain beans and rinse thoroughly. Add beans to saut pan. Stir
well. Cover. Simmer for 5 minutes to heat beans and blend flavors. Serves 4.
Asparagus Three Cheese Burrito
1 lb asparagus
1 cup ricotta cheese
1/3 cup shredded mozzarella cheese
cup Parmesan cheese
3 tbsp fresh thyme
1 tsp sesame oil
Salt and Pepper
4 large soft flour tortillas
2 cup tomato sauce
1. Preheat oven to 375 and lightly oil a baking sheet.
2. Cut off the tough ends of asparagus (about 2 inches) and discard. In a large sauce pan,
bring 6 cups of water to a boil over high heat. Drop asparagus into water. Reduce heat
and simmer for 3-5 minutes or until tender. Drain and cool. Combine the three cheeses,
thyme and oil in a bowl. Add salt and pepper to taste
3. Spoon about of the cheese into each tortilla. Divide the asparagus into four portions.
Lay portion in each tortilla. Fold one edge of the tortilla in and roll around asparagus.
Place burritos with the seam side down on a prepared baking sheet and bake 12-15
minutes or until heated through.
4. While burritos bake, heat tomato sauce in a small saucepan over medium heat. Transfer
to serving plates and spoon about cup of sauce over the top of each.
28

Vegan Substitutions If you want to make a vegetarian meal vegan, here are some easy
swaps for one egg.
cup silken style firm/extra firm tofu, pureed until smooth
cup applesauce -OR- pureed bananas + tsp baking powder
1 tbsp cornstarch -OR- flour whisked with 1 tbsp water
1 tbsp finely ground flax seeds + 3 tbsp water blended until frothy and let rest 30-60 minutes
1 tsp Ener-G Egg replacer whisked with 2 tbsp water
Some of these are more appropriate for certain recipes than others. Use flax seed or powder
replacements for a chocolate cookie recipe so there is no fruit taste or use a fruit replacement
in a banana bread.

Nutritional Information
Item ( Serving)
Microwave Meatloaf
Mexican Cole Slaw
Quick Cooking CousCous
Pronto Peppery Pasta
Spinach Stuffed Potatoes
Cherry Almond Smoothie
Peanut Butter & Banana Smoothie
California Grape Smoothie
Carrot Cake Smoothie
Phytochemicals Shake
Chocolate Protein Shake
Hummus
Pizza Margherita
Italian Herb Chicken Breast
Taco Pork Chops
Teriyaki Tuna
Mexican Lasagna
BBQ Chicken Burrito
Gluten Free Banana Bread
Chipotle Bean Burrito
Fall Vegetable Curry
Caribbean Casserole
Edamame Stew
Lentils with Brown Rice and Kale
Three Bean Chili w/ Chunky Tomatoes
Tuscan Beans w/ Tomatoes & Oregano
Tofu Stir-Fry with Spicy Sauce
Two Bean Soup w/ Kale
Antipasto-Style Penne
Red Beans and Rice

Calories
250
48
172
369
351
190
335.9
141
160
450
350
158
421
187.5
165
228
521
452
140
361
231
185
285
456
443
265
232
250
404
344

Fat (g)
11.75
0
1
2
3
0
8.1
.3
0
10
4
3.7
11
11.5
9
15
22.4
14
6
10.3
3.9
1
10
9
8
10
10
10.4
21.3
5

29

Carbs (g)
10.75
10
35
71
64
33
53.75
37
35
65
52
24.5
63
0
0
0
41.9
32
21
52.2
40.8
37
40
77
73
35
23
30.5
16.5
57

Protein (g)
25.25
2
6
14
19
11
12
1.5
6
25
26
5.6
17
21
21
23
37.95
50
3
16.8
10.4
7
16
21
22
12
13
11.8
39.9
18

References:
Keep the Beat-deliciously healthy eating. http://hp2010.nhlbihin.net/healthyeating/
National Dairy Council: http://www.nationaldairycouncil.org/recipes/Pages/RecipeLanding.aspx
Clark, Nancy, Nancy Clarks Sports Nutrition Guidebook, fourth edition. Champaign, IL. Human
Kinetics; 2008
Byrn, Anne, Dinner Doctor. New York, NY. Workman Publishing Company, Inc.; 2003
Author:
Jessica Davis, George Mason University Graduate Student (MS, 2011), Exercise Fitness & Health
Promotion
Theresa Logan, MS, RD, CSSD, Registered and Licensed Sports Dietitian, George Mason University,
Center for Sports Performance, 5.2011

30