Mediterranean Broccoli

This is an easy way to add flavor to a simple veggie dish.

Time: 5 minutes

• 4 cups chopped broccoli

Dressing:
• 2-4 Tbsp. tahini
• garlic powder
• basil
• salt and pepper to taste

Chop the broccoli, then steam for around five or more minutes until it has softened some.

Combine the dressing ingredients in a small dish and mix well. Taste and adjust the flavors as needed.

Plate the broccoli and drizzle with the dressings.

Nutritional info: 2 servings at 5g carb, 16g fat.


One Pot Sausage & Sweet Potatoes

Here's an easy solo recipe. It works great for a post-training meal.

By cooking the sausage and sweet potatoes together, you'll both save time and have the flavors infuse nicely.

Time: 25 minutes

• 1-2 medium sweet potatoes, peeled and diced into small (1/2") cubes
• 1 large sausage of your choice (~1/3rd lb.)
• 3-5 dates, chopped
• salt

Place the sausage in a medium pot with enough water to cover it. You can use a wide variety of sausages - look for good quality and flavors that will be enough to season the whole dish for you. Bring the water to a boil.

In the meantime, peel and dice the sweet potatoes. Add them to the water and boil both for around 20 minutes, and then drain off the water. Mix in the dates and salt, and then eat up!

Nutritional info: 1 serving at 114g carb, 27g protein, 7g fat. (roughly, will vary with sausage. Carb total is for 2 sweet potatoes)




Currants 'n Kale

Time: 10 minutes

• 1 bunch fresh purple kale
• 1 Tbsp. olive oil
• 2 Tbsp. balsamic vinegar
• 2 Tbsp. currants (raisins will work nicely also)

Cut and remove the kale stems; save them for another use. Chop the kale finely; add to a medium pot. Add 1/2 cup water, cover and boil for around five minutes, or until soft.

Drain the water, and then add the oil, vinegar, and currants. Return to pot to the stove and sauté, stirring, for one to two minutes more. Serve warm.

Nutritional info: 4 servings at 8g carb, 3.5g fat.


Sweet Potato Oatmeal

If you eat oatmeal regularly, it's easy to become bored with the same old meal. Here's a simple tweak using leftover sweet potatoes that will add some variety.

Time: 10 minutes

• 1 cup dry oatmeal
• 2 cups water (or milk of your choice)
• 1/4 tsp. salt
• 3/4 cup leftover sweet potato (mashed)
• 1 Tbsp. maple syrup
• 1 Tbsp. butter or coconut oil
• 1 tsp. molasses

Place the oats, water, salt, and sweet potato into a pot. Bring to medium-high heat; once it begins to boil, reduce the heat and stir well. Add the remaining ingredients. Simmer until thickened to your liking, then turn off the heat and cover. Allow to sit for a couple of minutes before serving.

Nutritional info: 2 servings at 53g carb, 5g protein, 6g fat.