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TRANSCRIPT
https://www.precisionathletics.ca/
Orange Immunity BoosterSmoothie
Orange Immunity BoosterSmoothie
Spinach, Tomato & GoatCheese Scramble
Spinach, Tomato & GoatCheese Scramble
Green Apple CinnamonSmoothie
Green Apple CinnamonSmoothie
Tuna Salad Stuffed Avocadowith Hot Sauce
Cashews & Clementines Cashews & Clementines Maple Roasted Almonds Cashews & Clementines
Baked Salmon with Broccoli& Quinoa
Steak with Balsamic Jus Slow Cooker RotisserieChicken
Roasted Brussels SproutsCaesar Salad
Butter Chicken andCauliflower Rice
15 Minute Tilapia
Broiled Grapefruit Fresh Strawberries Broiled Grapefruit Fresh Strawberries Broiled Grapefruit
Baked Salmon with Broccoli& Quinoa
Steak with Balsamic Jus Slow Cooker RotisserieChicken
Roasted Brussels SproutsCaesar Salad
Butter Chicken andCauliflower Rice
Maple Roasted Almonds Fresh Strawberries
Fresh Strawberries
https://www.precisionathletics.ca/
1296
55g
Saturated 9g
Trans 0g
Polyunsaturated 12g
Monounsaturated 30g
146g
Fiber 30g
Sugar 63g
70g
Cholesterol 108mg
Sodium 527mg
Potassium 3664mg
Vitamin A 23027IU
Vitamin C 389mg
Calcium 545mg
Iron 11mg
Vitamin D 77IU
Vitamin E 9mg
Thiamine 1.2mg
Riboflavin 1.7mg
Niacin 25mg
Vitamin B6 3.0mg
Folate 483µg
Vitamin B12 6.6µg
Phosphorous 1076mg
Magnesium 408mg
1546
77g
Saturated 23g
Trans 0g
Polyunsaturated 11g
Monounsaturated 33g
140g
Fiber 27g
Sugar 60g
82g
Cholesterol 186mg
Sodium 612mg
Potassium 3842mg
Vitamin A 27923IU
Vitamin C 438mg
Calcium 650mg
Iron 16mg
Vitamin D 40IU
Vitamin E 8mg
Thiamine 1.2mg
Riboflavin 1.8mg
Niacin 21mg
Vitamin B6 3.1mg
Folate 555µg
Vitamin B12 8.4µg
Phosphorous 1255mg
Magnesium 452mg
1725
92g
Saturated 28g
Trans 0g
Polyunsaturated 12g
Monounsaturated 38g
68g
Fiber 16g
Sugar 34g
156g
Cholesterol 873mg
Sodium 3146mg
Potassium 3618mg
Vitamin A 23701IU
Vitamin C 165mg
Calcium 541mg
Iron 18mg
Vitamin D 105IU
Vitamin E 17mg
Thiamine 1.0mg
Riboflavin 2.7mg
Niacin 44mg
Vitamin B6 3.6mg
Folate 417µg
Vitamin B12 6.6µg
Phosphorous 1797mg
Magnesium 405mg
1618
86g
Saturated 17g
Trans 0g
Polyunsaturated 17g
Monounsaturated 43g
66g
Fiber 22g
Sugar 23g
153g
Cholesterol 863mg
Sodium 2925mg
Potassium 3805mg
Vitamin A 16289IU
Vitamin C 281mg
Calcium 455mg
Iron 18mg
Vitamin D 103IU
Vitamin E 19mg
Thiamine 1.0mg
Riboflavin 2.4mg
Niacin 47mg
Vitamin B6 3.7mg
Folate 354µg
Vitamin B12 3.3µg
Phosphorous 1773mg
Magnesium 369mg
1384
76g
Saturated 21g
Trans 0g
Polyunsaturated 13g
Monounsaturated 36g
129g
Fiber 34g
Sugar 67g
66g
Cholesterol 160mg
Sodium 1171mg
Potassium 3906mg
Vitamin A 8628IU
Vitamin C 485mg
Calcium 830mg
Iron 15mg
Vitamin D 102IU
Vitamin E 13mg
Thiamine 0.8mg
Riboflavin 1.1mg
Niacin 20mg
Vitamin B6 2.5mg
Folate 419µg
Vitamin B12 0.8µg
Phosphorous 892mg
Magnesium 336mg
956
36g
Saturated 14g
Trans 0g
Polyunsaturated 5g
Monounsaturated 14g
112g
Fiber 29g
Sugar 68g
60g
Cholesterol 120mg
Sodium 1319mg
Potassium 3728mg
Vitamin A 18554IU
Vitamin C 405mg
Calcium 851mg
Iron 12mg
Vitamin D 246IU
Vitamin E 12mg
Thiamine 0.6mg
Riboflavin 1.1mg
Niacin 18mg
Vitamin B6 2.1mg
Folate 524µg
Vitamin B12 2.0µg
Phosphorous 691mg
Magnesium 313mg
36%
43%
21%
44%
35%
21%
48%
16%
36%
47%
16%
37%
47%
35%
18%
32%
44%
24%
https://www.precisionathletics.ca/
Magnesium 408mg
Zinc 7mg
Selenium 124µg
Magnesium 452mg
Zinc 11mg
Selenium 92µg
Magnesium 405mg
Zinc 14mg
Selenium 146µg
Magnesium 369mg
Zinc 11mg
Selenium 135µg
Magnesium 336mg
Zinc 6mg
Selenium 42µg
Magnesium 313mg
Zinc 3mg
Selenium 74µg
https://www.precisionathletics.ca/
Apple
Avocado
Banana
Clementines
Grapefruit
Kiwi
Lemon
Lime
Navel Orange
Strawberries
Maple Syrup
Almonds
Black Pepper
Cashews
Cayenne Pepper
Chili Powder
Cinnamon
Curry Powder
Dried Thyme
Garam Masala
Ground Flax Seed
Italian Seasoning
Onion Powder
Paprika
Pumpkin Seeds
Red Pepper Flakes
Sea Salt
Sea Salt & Black Pepper
Slivered Almonds
Turmeric
Baby Spinach
Basil Leaves
Broccoli
Brussels Sprouts
Cauliflower
Celery
Cherry Tomatoes
Garlic
Ginger
Radishes
Sweet Potato
Yellow Onion
Organic Coconut Milk
Quinoa
Tomato Paste
Tuna
Pureed Pumpkin
Beef Tenderloin
Chicken Breast
Extra Lean Ground Chicken
Feta Cheese
Goat Cheese
Salmon Fillet
Tilapia Fillet
Whole Roasting Chicken
Balsamic Vinegar
Capers
Coconut Oil
Dijon Mustard
Extra Virgin Olive Oil
Tabasco Sauce
Egg
Unsweetened Almond Milk
Water
https://www.precisionathletics.ca/
Orange Immunity Booster Smoothie10 minutes
Pureed Pumpkin
Banana (frozen)
Turmeric
Cinnamon
Ginger
Ground Flax Seed
Unsweetened Almond Milk
Navel Orange (peeled and sectioned)
Maple Syrup
221
3g
Saturated 0g
Trans 0g
Polyunsaturated 1g
Monounsaturated 1g
50g
Fiber 10g
Sugar 29g
5g
Cholesterol 0mg
Sodium 70mg
Potassium 754mg
Vitamin A 19636IU
Vitamin C 93mg
Calcium 284mg
Iron 3mg
Vitamin D 38IU
Vitamin E 2mg
Thiamine 0.2mg
Use steamed sweet potato instead.
Add protein powder, hemp seeds or nut butter.
Sweeten with raw honey or soaked dates instead.
Place all ingredients into your blender and blend very well until creamy. Pourinto glasses and enjoy!
https://www.precisionathletics.ca/
Riboflavin 0.3mg
Niacin 1mg
Vitamin B6 0.4mg
Folate 74µg
Vitamin B12 0µg
Phosphorous 91mg
Magnesium 70mg
Zinc 1mg
Selenium 1µg
https://www.precisionathletics.ca/
Spinach, Tomato & Goat Cheese Scramble20 minutes
Extra Virgin Olive Oil
Egg (whisked)
Cherry Tomatoes (halved)
Baby Spinach
Sea Salt
Black Pepper
Goat Cheese (crumbled)
Basil Leaves (chopped)
268
19g
Saturated 6g
Trans 0g
Polyunsaturated 3g
Monounsaturated 7g
6g
Fiber 2g
Sugar 3g
20g
Cholesterol 470mg
Sodium 566mg
Potassium 557mg
Vitamin A 4672IU
Vitamin C 21mg
Calcium 139mg
Iron 4mg
Vitamin D 103IU
Vitamin E 3mg
Thiamine 0.1mg
Riboflavin 0.7mg
Heat a large skillet over medium heat. Add olive oil.
In a mixing bowl, whisk together eggs, cherry tomatoes, spinach, sea salt andblack pepper. Mix well. Transfer to the skillet and stir continuously whilecooking to scramble. Once eggs are cooked through, remove from the heatand divide into bowls. Top with goat cheese and basil leaves. Enjoy it while it'shot!
https://www.precisionathletics.ca/
Niacin 1mg
Vitamin B6 0.4mg
Folate 135µg
Vitamin B12 1.1µg
Phosphorous 287mg
Magnesium 55mg
Zinc 2mg
Selenium 39µg
https://www.precisionathletics.ca/
Green Apple Cinnamon Smoothie10 minutes
Apple (peeled, cored and chopped)
Kiwi (peeled and sliced)
Ground Flax Seed
Cinnamon
Unsweetened Almond Milk
Baby Spinach
260
6g
Saturated 0g
Trans 0g
Polyunsaturated 3g
Monounsaturated 2g
52g
Fiber 13g
Sugar 32g
6g
Cholesterol 0mg
Sodium 214mg
Potassium 1002mg
Vitamin A 6348IU
Vitamin C 153mg
Calcium 591mg
Iron 3mg
Vitamin D 101IU
Vitamin E 4mg
Thiamine 0.1mg
Riboflavin 0.3mg
Niacin 1mg
Vitamin B6 0.3mg
Folate 156µg
Place apple, kiwi, ground flax, cinnamon and almond milk in a blender andblend well. Then add in baby spinach and blend again. Pour and enjoy!
https://www.precisionathletics.ca/
Vitamin B12 0µg
Phosphorous 97mg
Magnesium 98mg
Zinc 1mg
Selenium 1µg
https://www.precisionathletics.ca/
Tuna Salad Stuffed Avocado with Hot Sauce20 minutes
Avocado
Tuna (drained and flaked)
Celery (finely diced)
Baby Spinach (finely chopped)
Garlic (clove, minced)
Dijon Mustard
Extra Virgin Olive Oil
Lemon (juiced)
Sea Salt & Black Pepper (to taste)
Tabasco Sauce
261
17g
Saturated 3g
Trans 0g
Polyunsaturated 2g
Monounsaturated 11g
10g
Fiber 7g
Sugar 1g
18g
Cholesterol 30mg
Sodium 323mg
Potassium 740mg
Vitamin A 1007IU
Vitamin C 15mg
Calcium 43mg
Iron 2mg
Vitamin D 39IU
Vitamin E 3mg
Add 1/4 cup sunflower seeds.
Use halved bell peppers or carved out tomatoes instead. Roastthem first for some extra yum.
Use a can of white beans instead.
Cut your avocados in half and discard the pits. Scoop about 3/4 of the avocadoflesh out of each avocado half so that just a bit of avocado remains in the shell.Place the avocado flesh you carved out in a large mixing bowl and mash with afork.
Add tuna, celery, baby spinach, minced garlic, mustard, extra virgin olive oiland lemon juice. Season with sea salt and pepper to taste and mix well.
Use a spoon to pack the tuna salad back into the avocado halves. Drizzle withdesired amount of tabasco. Enjoy!
https://www.precisionathletics.ca/
Thiamine 0.1mg
Riboflavin 0.2mg
Niacin 10mg
Vitamin B6 0.6mg
Folate 108µg
Vitamin B12 2.1µg
Phosphorous 177mg
Magnesium 57mg
Zinc 1mg
Selenium 59µg
https://www.precisionathletics.ca/
Cashews & Clementines5 minutes
Cashews
Clementines
267
16g
Saturated 3g
Trans 0g
Polyunsaturated 3g
Monounsaturated 9g
29g
Fiber 4g
Sugar 15g
7g
Cholesterol 0mg
Sodium 7mg
Potassium 456mg
Vitamin A 0IU
Vitamin C 72mg
Calcium 60mg
Iron 2mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 0.2mg
Riboflavin 0.1mg
Niacin 1mg
Vitamin B6 0.2mg
Folate 59µg
Vitamin B12 0µg
Phosphorous 200mg
Magnesium 104mg
Zinc 2mg
Selenium 4µg
Divide into bowls and enjoy!
https://www.precisionathletics.ca/
Maple Roasted Almonds10 minutes
Almonds
Maple Syrup
Cinnamon
222
18g
Saturated 1g
Trans 0g
Polyunsaturated 4g
Monounsaturated 11g
12g
Fiber 5g
Sugar 5g
8g
Cholesterol 0mg
Sodium 1mg
Potassium 275mg
Vitamin A 3IU
Vitamin C 0mg
Calcium 108mg
Iron 1mg
Vitamin D 0IU
Vitamin E 9mg
Thiamine 0.1mg
Riboflavin 0.5mg
Niacin 1mg
Vitamin B6 0.1mg
Folate 16µg
Vitamin B12 0µg
Phosphorous 172mg
Magnesium 98mg
Zinc 1mg
Place almonds in a frying pan and toast over medium heat. When slightlybrowned, add maple syrup and cinnamon and stir well. Turn heat back to low.Continuously stir almonds until they become sticky (about 2 minutes).
Remove from heat and spread almonds onto a piece of parchment paper. Letdry for 10 minutes. When cool, break apart and place single portions in snack-sized baggies for an easy grab-and-go snack.
https://www.precisionathletics.ca/
Selenium 2µg
https://www.precisionathletics.ca/
Baked Salmon with Broccoli & Quinoa20 minutes
Salmon Fillet
Sea Salt & Black Pepper (to taste)
Broccoli (sliced into smallflorets)
Extra Virgin Olive Oil
Quinoa (uncooked)
Water
Lemon (sliced into wedges)
480
19g
Saturated 3g
Trans 0g
Polyunsaturated 6g
Monounsaturated 9g
40g
Fiber 8g
Sugar 3g
39g
Cholesterol 78mg
Sodium 126mg
Potassium 1515mg
Vitamin A 1197IU
Vitamin C 165mg
Calcium 132mg
Iron 4mg
Vitamin D 0IU
Vitamin E 3mg
Thiamine 0.6mg
Riboflavin 0.9mg
Niacin 13mg
Store covered in the fridge up to 2 days.
Cook the quinoa ahead of time.
Use tofu steaks instead of salmon fillets.
Preheat the oven to 450ºF (232ºC) and line a baking sheet with parchmentpaper.
Place the salmon fillets on the baking sheet and season with sea salt and blackpepper.
Toss the broccoli florets in olive oil and season with sea salt and black pepper.Add them to the baking sheet, arranging them around the salmon fillets. Bakethe salmon and broccoli in the oven for 15 minutes, or until the salmon flakeswith a fork.
While the salmon cooks, combine the quinoa and water together in asaucepan. Bring to a boil over high heat, then reduce to a simmer. Cover and letsimmer for 12 to 15 minutes, or until all water is absorbed. Remove lid and fluffwith a fork. Set aside.
Remove the salmon and broccoli from the oven and divide onto plates. Servewith quinoa and a lemon wedge. Season with extra sea salt, black pepper andolive oil if you like. Enjoy!
https://www.precisionathletics.ca/
Vitamin B6 1.7mg
Folate 229µg
Vitamin B12 4.5µg
Phosphorous 598mg
Magnesium 165mg
Zinc 3mg
Selenium 60µg
https://www.precisionathletics.ca/
Steak with Balsamic Jus15 minutes
Coconut Oil
Beef Tenderloin (sliced intosteaks)
Sea Salt & Black Pepper (to taste)
Balsamic Vinegar
Dijon Mustard
Baby Spinach
Slivered Almonds (toasted)
Lemon (juiced)
Feta Cheese (crumbled)
532
39g
Saturated 17g
Trans 0g
Polyunsaturated 1g
Monounsaturated 14g
10g
Fiber 2g
Sugar 6g
30g
Cholesterol 108mg
Sodium 408mg
Potassium 897mg
Vitamin A 7073IU
Vitamin C 23mg
Calcium 151mg
Iron 6mg
Vitamin D 2IU
Vitamin E 2mg
Skip sauteing the spinach and make a raw salad instead.
Heat coconut oil in a large skillet over medium-high heat. Season both sides ofthe steaks generously with sea salt and black pepper. Place steaks in the skillet.Flip once and cook to desired doneness. We like about 5 minutes per side formedium-rare, but it depends on the thickness of your steak. Transfer steaks to aplate and cover with foil.
Add balsamic vinegar to the skillet and bring to a boil. Let boil for 1 to 2minutes or until it begins to thicken. Remove from heat and whisk in mustardand any excess liquid that has drained off the steaks. Transfer to a bowl and setaside.
Place the skillet back over medium heat. Add baby spinach and saute just untilwilted. Remove from heat and stir in slivered almonds, lemon juice and feta.
Plate steak and drizzle with balsamic mustard sauce. Serve with sauteedspinach salad on the side. Enjoy!
https://www.precisionathletics.ca/
Thiamine 0.2mg
Riboflavin 0.5mg
Niacin 5mg
Vitamin B6 0.7mg
Folate 158µg
Vitamin B12 3.9µg
Phosphorous 331mg
Magnesium 94mg
Zinc 5mg
Selenium 26µg
https://www.precisionathletics.ca/
Slow Cooker Rotisserie Chicken4 hours
Whole Roasting Chicken
Sea Salt
Paprika
Onion Powder
Dried Thyme
Italian Seasoning
Cayenne Pepper
Black Pepper
Sweet Potato (diced into 1 inchcubes)
Brussels Sprouts (halved andtrimmed)
Extra Virgin Olive Oil
636
16g
Saturated 4g
Trans 0g
Polyunsaturated 4g
Monounsaturated 6g
23g
Fiber 6g
Sugar 5g
97g
Cholesterol 295mg
Sodium 2170mg
Potassium 1690mg
Vitamin A 10766IU
Vitamin C 77mg
Rinse chicken and pat dry with paper towels. Remove innards of chicken if notalready done. Crumple up sheets of tinfoil to create 6 to 8 round balls (aboutthe size of a golf ball). Place in the bottom of the slow cooker. This helps toprevent the chicken from sticking to the bottom, cook more evenly and keep itmoist.
Rub the inside of your slow cooker with a bit of olive or coconut oil to make itnon-stick.
In a bowl, combine the sea salt, paprika, onion powder, thyme, italianseasoning, cayenne pepper and black pepper. Rub this spice mix evenly allover the chicken (inside and out).
Place chicken (breast side up) in the slow cooker on top of the foil. Cook 4 to 5hours on high or 8 to 9 hours on low (aim for 1.5 hours per pound). If you have ameat thermometer, the chicken will be perfect when it has an internaltemperature of 165 degrees celsius. Otherwise, you can check that it is cookedthrough just by making a slit in it and make sure it is no longer pink at the bone.
One hour before you are ready to eat, preheat oven to 415. Add choppedsweet potato and brussels sprouts to a large mixing bowl. Add olive oil andseason with sea salt and pepper. Toss well. Line a baking sheet with parchmentpaper and spread the vegetables across evenly. Roast in the oven for 30minutes.
Remove vegetables from oven and increase heat to 450. Line a pan with foil.Ensure chicken is cooked through then transfer it to the foil-lined pan. Placechicken in the oven for 10 minutes to make it crispy.
Remove from oven and carve the chicken. Plate chicken with roasted sweetpotato and brussels sprouts. Enjoy!
https://www.precisionathletics.ca/
Calcium 117mg
Iron 7mg
Vitamin D 0IU
Vitamin E 3mg
Thiamine 0.5mg
Riboflavin 0.8mg
Niacin 37mg
Vitamin B6 2.3mg
Folate 95µg
Vitamin B12 1.6µg
Phosphorous 997mg
Magnesium 146mg
Zinc 6mg
Selenium 79µg
Make our Immunity Boosting Bone Broth.
Omit the black pepper and cayenne.
https://www.precisionathletics.ca/
Roasted Brussels Sprouts Caesar Salad1 hour
Extra Lean Ground Chicken(cooked)
Brussels Sprouts (halved)
Radishes (sliced)
Pumpkin Seeds
Extra Virgin Olive Oil
Garlic (whole head)
Lemon (juiced)
Dijon Mustard
Sea Salt & Black Pepper
446
33g
Saturated 6g
Trans 0g
Polyunsaturated 6g
Monounsaturated 19g
14g
Fiber 6g
Sugar 3g
27g
Cholesterol 98mg
Sodium 187mg
Potassium 1063mg
Vitamin A 831IU
Vitamin C 98mg
Calcium 68mg
Iron 5mg
Vitamin D 0IU
Vitamin E 4mg
Store in the fridge in an airtight container up to three days.
Cook the ground chicken and make the roasted garlic dressing in advance.
Use any other type of ground meat instead.
Use cooked lentils instead of ground meat.
Preheat oven to 400ºF (204ºC). In a large bowl, toss brussels sprouts with asplash of your olive oil and season with sea salt and pepper. Toss well andplace on baking sheet lined with parchment paper or foil.
Slice the top off of the head of garlic and peel away the skin so the cloves areshowing. Drizzle with olive oil and wrap in foil. Place on the baking sheet withthe brussels sprouts. Place in oven and bake for 30 minutes. At the 30 minutemark, remove the brussel sprouts and let the garlic cook for another 15minutes.
Remove garlic from oven and let cool. When cool enough to handle, pinch thecloves out one-by-one into a food processor/blender. Add the remaining oliveoil, lemon juice, mustard and season with a bit of salt and pepper. Blend untilcreamy.
Place the brussels sprouts, radish and ground chicken into the large mixingbowl and add desired amount of garlic dressing. Toss well. Place in bowl andgarnish with seeds, sea salt and pepper. Enjoy!
https://www.precisionathletics.ca/
Thiamine 0.3mg
Riboflavin 0.4mg
Niacin 7mg
Vitamin B6 0.8mg
Folate 73µg
Vitamin B12 0.6µg
Phosphorous 282mg
Magnesium 51mg
Zinc 2mg
Selenium 14µg
https://www.precisionathletics.ca/
Butter Chicken and Cauliflower Rice30 minutes
Chicken Breast
Extra Virgin Olive Oil
Yellow Onion (diced)
Garlic (cloves, minced)
Ginger (grated)
Tomato Paste
Paprika
Curry Powder
Garam Masala
Sea Salt
Chili Powder
Water
Organic Coconut Milk (full fat)
Cauliflower
Lime (juiced)
365
21g
Saturated 12g
Trans 0g
Polyunsaturated 1g
Monounsaturated 6g
23g
Fiber 8g
Sugar 10g
25g
Cholesterol 62mg
Sodium 762mg
Skip the chicken breast and replace with chickpeas, lentils orbeans.
Use Greek yogurt instead.
Serve over brown rice or quinoa instead.
Add chopped cauliflower, sweet potatoes, peas, broccoli, baby spinachor chopped kale. Or serve it with a side salad.
Refrigerate in an air-tight container for up to 2 - 3 days.
Dice your chicken into cubes and set aside.
Heat olive oil in a large skillet over medium heat. Saute your onion, garlic andginger. Stir in tomato paste, paprika, curry, garam masala, sea salt and chillipowder. Cook for 1 to 2 minutes or until fragrant.
Add diced chicken and stir until cooked through, about 5 to 7 minutes. Add inthe water and loosen the paste.
Stir in coconut milk and reduce to simmer for about 5 minutes.
Meanwhile, create your cauliflower rice by adding the florets to the foodprocessor. Process until the cauliflower has a rice-like consistency.
Squeeze lime juice on cauliflower rice and transfer into a bowl.
Remove from heat and ladle butter chicken over cauliflower rice. Enjoy!
https://www.precisionathletics.ca/
Potassium 1165mg
Vitamin A 1432IU
Vitamin C 77mg
Calcium 88mg
Iron 4mg
Vitamin D 1IU
Vitamin E 4mg
Thiamine 0.2mg
Riboflavin 0.3mg
Niacin 10mg
Vitamin B6 1.1mg
Folate 96µg
Vitamin B12 0.2µg
Phosphorous 278mg
Magnesium 64mg
Zinc 1mg
Selenium 22µg
https://www.precisionathletics.ca/
15 Minute Tilapia15 minutes
Water
Cherry Tomatoes
Red Pepper Flakes
Tilapia Fillet
Sea Salt & Black Pepper (to taste)
Baby Spinach
Extra Virgin Olive Oil
Lemon (juiced)
Capers
218
9g
Saturated 2g
Trans 0g
Polyunsaturated 1g
Monounsaturated 6g
9g
Fiber 4g
Sugar 4g
27g
Cholesterol 58mg
Sodium 341mg
Potassium 1142mg
Vitamin A 9570IU
Vitamin C 46mg
Calcium 123mg
Iron 4mg
Vitamin D 144IU
Vitamin E 4mg
Thiamine 0.2mg
Use any type of white fish. Adjust poaching time depending on thickness ofthe fillet.
Double up on the red pepper flakes.
Add water to a skillet, place it over high heat and bring it to a boil. Addtomatoes and red pepper flakes. Set fish on top and season with sea salt andblack pepper. Cover with a lid and cook for 3 minutes.
Remove lid and set the spinach on top of the tilapia. Cover again and let cookfor another 2 minutes or until tilapia flakes with a fork. Use a slotted spoon totransfer the tilapia and vegetables to a plate. Turn off the heat.
In a bowl, combine the olive oil, lemon juice, and capers. Whisk with a fork.
Divide spinach and tomatoes between plates. Top with tilapia and drizzle witholive oil sauce. Season with more sea salt and black pepper if you so desire.Enjoy!
https://www.precisionathletics.ca/
Riboflavin 0.3mg
Niacin 6mg
Vitamin B6 0.5mg
Folate 224µg
Vitamin B12 1.8µg
Phosphorous 271mg
Magnesium 120mg
Zinc 1mg
Selenium 50µg
https://www.precisionathletics.ca/
Broiled Grapefruit15 minutes
Grapefruit
Maple Syrup
67
0g
Saturated 0g
Trans 0g
Polyunsaturated 0g
Monounsaturated 0g
17g
Fiber 1g
Sugar 15g
1g
Cholesterol 0mg
Sodium 1mg
Potassium 199mg
Vitamin A 1187IU
Vitamin C 44mg
Calcium 26mg
Iron 0mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0.1mg
Riboflavin 0.2mg
Niacin 0mg
Vitamin B6 0.1mg
Folate 13µg
Vitamin B12 0µg
Phosphorous 10mg
Magnesium 12mg
Zinc 0mg
Selenium 0µg
Sprinkle with shredded coconut after baking.
Sprinkle with a pinch of sea salt before eating.
Wrap leftovers in saran and store in the fridge. Reheat before eating.
Set your oven to broil and move the rack to the top rung.
Slice your grapefruit in half and remove the seeds. Use a knife to carve each halfof the grapefruit around the circumference and through the individual sectionsto make it easier to eat. Place each half on a baking sheet. Brush the flesh ofeach half with maple syrup. Place in the oven and broil for 5 to 10 minutes oruntil the flesh turns golden brown. Keep a close eye to void burning!
Remove grapefruit from oven and let cool for 5 minutes. Dig in with a spoon.Enjoy!
https://www.precisionathletics.ca/
Fresh Strawberries5 minutes
Strawberries
46
0g
Saturated 0g
Trans 0g
Polyunsaturated 0g
Monounsaturated 0g
11g
Fiber 3g
Sugar 7g
1g
Cholesterol 0mg
Sodium 1mg
Potassium 220mg
Vitamin A 17IU
Vitamin C 85mg
Calcium 23mg
Iron 1mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0mg
Riboflavin 0mg
Niacin 1mg
Vitamin B6 0.1mg
Folate 35µg
Vitamin B12 0µg
Phosphorous 35mg
Magnesium 19mg
Zinc 0mg
Selenium 1µg
Once strawberries are washed, they tend not to last as long. So do notwash until you are ready to eat.
Wash strawberries under cold water and remove the stems. Dry well. Slice anddivide into bowls. Enjoy!
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