Zataar Salmon Cakes

Here is another spin on the Performance Patties from issue 1 of the Performance Menu.

Time: 15 minutes
• 1 can Wild Alaska Salmon (Trader Joe’s)
• 1/2 cup chopped leeks
• 2 cloves minced garlic
• 4 Tbsp Zataar (Find this at Middle Eastern markets)
• 1 egg
• coconut oil

Heat a bit of coconut oil over medium heat . Add the chopped leeks and garlic, saute until they have become soft. Transfer to a medium bowl. Add the salmon, egg, and zataar to the bowl. Mix well, then form into 4 patties. Return the patties to the skillet, cook for about 3 minutes on each side. Use caution when flipping the patties. Serve hot, or save for later use.

Nutrition/Zone info: 4 servings at 2/3 carb block, 5 protein blocks, 5.5 fat blocks (7g carb, 33g prot, 16g fat)




Sun Dried Tomato and Leek Omelet

Time: 12 minutes

• 3-4 eggs • 2 oz diced ham
• 1/4 cup sliced leeks
• 2-3 Tbsp chopped sun dried tomatoes
• sea salt and fresh ground black pepper to taste

This recipe, as written, is for one omelet. Cook enough of the veggies and ham for all of the omelets you plan to make at the same time, then make each omelet individually.

Heat a skillet over medium heat. Add coconut oil or bacon grease. Saute the leeks and sun dried tomatoes for about 2 minutes. Add the diced ham, continue to saute until the leeks have softened. Transfer to a bowl. Beat the desired number of eggs in a bowl, then add to the skillet. Once the eggs have firmed, add the sauteed veggies and ham to one half of the omelet. With a spatula, fold the empty half over the veggies. Cook for about 1 more minute, transfer carefully to a plate. Repeat for the desired number of omelets. Nutrition/Zone info: 1 serving (4 eggs) at 6 protein blocks, 8 blocks fat (40g prot, 21g fat) Carbs negligible.


Creamy Asparagus Soup

Time: 15 minutes

• 1 lb asparagus
• 3/4 cup water
• 1/2 tsp sea salt
• 1 cup coconut milk

Heat the water and salt to boiling. Break the woody ends off of the asparagus. Chop the asparagus, then add it to the boiling water. Cover and simmer for 10 minutes.

Transfer the asparagus and water to a blender or food processor, blend until the asparagus is finely chopped. Add the coconut milk, blend until creamy. Return to the saucepan, bring back to a simmer. Serve hot. Alternatively, top with some artisan sea salt.

Nutrition/Zone info: 4 servings at 1/2 block carb, 8 blocks fat (4g carb, 12g fat)


Chicken Rolls

This is a simple, portable high protein meal or snack. I like to bring it along on hikes as part of my lunch. Having your butcher slice the chicken breast for you will save time and trouble.

Time: 30 minutes

• 1 lb thin sliced chicken breast (~1/3 lb per slice)
• 6 thin slices deli ham (about 3 oz total)
• 2 Tbsp Dijon mustard
• 2 Tbsp Olive Oil Mayo (see recipe in Cooking For Health and Performance or back issues of the Performance Menu)
• 1 Tbsp sunflower seed butter

Preheat the oven to 350 degrees. Thoroughly mix the mustard, mayo, and sunflower seed butter in a small bowl. Lay the sliced chicken breast flat, add two slices of ham. Spread one third of the mustard mixture over the ham, then roll up the chicken breast. Repeat with the other two chicken slices.

Place the chicken rolls on a greased baking pan, bake for 20-30 minutes until the chicken is done. Allow to cool, then they are ready to eat or pack for later.

Nutrition/Zone info: 3 servings at 6.3 protein blocks, 1.5 fat blocks (44g prot, 11g fat)




Quick Thai Cashew “Pasta”

This recipe is a variant of my Paleo Chicken Alfredo recipe. While on a recent trip, I wanted to try to make a similar dish. The problem was, while we always try to stay where there is some form of kitchen, we usually don’t travel with any spices. Using some pre-spiced nuts solved this problem nicely. This works well on the road, or at home for a really easy meal. I used ground grass-fed beef for this recipe, but you can use any meat you like.

Time: 15 minutes (with pre-cooked squash; 45 min otherwise)

• 1 lb ground grass-fed beef
• 1/2 baked spaghetti squash
• 1 cup Thai Lime and Chili Cashews (Trader Joe’s)

Spaghetti squash preparation: Split the squash in half lengthwise, scoop out the seeds. Place face down in a roasting pan, add a bit of water, then bake for 30 minutes at 400 degrees. Remove and allow to cool. Add a small amount of coconut oil or bacon grease to a large skillet, bring to medium heat. Add the meat, mix well until all the meat has browned.

Add the cashews to a blender or food processor. Chop until they are powdered, scraping down the sides occasionally. Add the cashew powder to the meat, along with the pulp of half of the spaghetti squash. Mix well, allow to simmer for 5-7 minutes, then serve. If you cannot find the Thai Lime and Chili Cashews, any good spiced nuts can work. Alternatively, you could use regular cashews and add paprika, chile powder, lemon grass, and sea salt.

Nutrition/Zone info: 4 servings at 1 carb block, 4 protein blocks, 10.5 fat blocks (10g carb, 28g prot, 22g fat)