This month, I'll feature have a few odds and ends, most using seasonal vegetables. These are pretty quick and easy. I didn't have a lot of time this month to experiment, as we are finally moving out of the sticks into the city. I frequently used time saving options here, but you can choose to use garden or farmer's market fresh vegetables just as easily.

Carrot Jubilee

Time: 12 minutes

• 1 lb baby carrots
• 1/2 cup water
• 1 cup diced tomatoes
• 1 Tbsp olive oil
• 1/4 cup unsweetened applesauce
• 1 Tbsp Dijon mustard
• sea salt and pepper to taste

Simmer the carrots in the water over medium heat for 5 minutes. Add the tomatoes and continue to cook for 5 minutes more. Add the remaining ingredients, mix, then cook for 3 minutes. Serve hot.

Zone info: 4 servings at 1.25 carb blocks, 2.3 fat blocks




"Creamed" Spinach

Prep time: 3 minutes
Cooking time: 20 minutes

• 12 oz bag of spinach
• 1 cup coconut milk
• sea salt
• coconut oil

Pre-heat the oven to 250 degrees. Grease a baking dish with a bit of coconut oil. Dump the bag of spinach into the dish, then pour the coconut milk over the spinach. Add salt to taste, then bake for 20 minutes, or until the spinach is tender.

Serve warm or chilled.

Zone info: 2 servings at ~1/3 carb blocks, 16 fat blocks


Almond Chicken

Here is a topping for chicken, but it is excellent over fish and pork as well.

Time: 15 minutes

• 4 oz almonds
• 2 Tbsp olive oil
• 2/3 cup chopped celery
• 1 cup chopped onion (I used the pre-chopped onion from Trader Joe's)
• 1/2 cup chopped mushrooms
• 5 oz can water chestnuts
• 2 Tbsp Tamari soy sauce (wheat free!)
• sea salt and fresh ground pepper to taste
• 1/2 cup of chicken broth, or 1/2 cup water + 1 tube of Trader Joe's chicken broth concentrate

Saute the almonds in the olive oil, using a saucepan over medium heat. Once the almonds begin to brown slightly, remove them from the pan and set them aside.

Next, add the onion and celery, then saute until soft. Add the mushrooms, cooking for 3 minutes longer. Return the almonds, then add all of the remaining ingredients. Mix well, cook until hot. Serve over shredded chicken, or other meat of your choice.

Zone info (topping recipe only): 3 servings at 1.5 carb blocks, 19 fat blocks.




Creamy Tuna Topping

Here is a quick way to spice up some leftover or pre-cooked chicken, and up the protein and fat content for the hard training athlete!

Time: 3 minutes

• 1/3 cup of olive oil or other mayonnaise
• 1 5 oz. can of tuna, drained
• capers
• leftover or pre-cooked chicken breast

For an olive oil mayo recipe, see the May 2007 issue of the Performance Menu. You also can use any other store bought mayo of your choice, but be aware that the omega-6 fat content will be much higher.

Add the mayo and tuna to a blender. Puree the mix, then spread over the chicken. Top with capers. Quick and easy!

You could use this topping for many other foods, or add other seasonings. You also could heat the chicken and tuna topping if you like.

Zone info: the topping comes in at 3 servings at ~1.6 blocks protein, 13 blocks fat. The chicken will be 1 block of protein per ounce.


Rhubarb "Cereal"

This month's breakfast takes a bit of time to simmer, but otherwise, the prep time is very short. It tastes a bit like oatmeal with fruit. Combine with some protein for a complete meal.

Prep time: 3 minutes
Cooking time: 30-35 minutes

• 3 stalks rhubarb
• 1 cup water
• 1/3 cup dried cranberries
• 1/2 cup pecans, chopped
• 1 Tbsp agave nectar
• 1 tsp arrowroot powder

Chop the rhubarb, then simmer it in the water, covered, over medium heat. Meanwhile, chop 1/2 cup of pecans.

After 25 minutes, uncover and add all of the remaining ingredients except the arrowroot. Mash and stir well. Cook for 5-8 minutes longer, then stir in the arrowroot. Serve warm or chilled.

Zone info: 4 servings at 1.5 carb blocks, 7 fat blocks