Elk Grove Sports Performance

Wednesday Recipe Tomato, Cucumber and Avocado Salad Ingredients:... 1 cups of cherry tomatoes 1 peeled and seeded then diced cucumber 1 diced avocado 4 oz. cubed feta cheese 2 tbs. minced red onion 2 tbs. olive oil 1 handle or 2 tbs. minced parsley 2 tbs. red wine vinegar salt and pepper to taste Directions: 1. Cut cherry tomatoes in half. Add to bowl. 2. Peel and seed one cucumber and dice. 3. Remove pit, dice avocado and using spoon scoop out the avocado from the peel. 4. Cube feta. Add everything to bowl. 5. Wisk together olive oil, red wine vinegar and black pepper then pour over salad. Toss gently so the feta and avocado don’t break up. (Credit: http://www.1mrecipes.com/tomato-cucumber-and-avocado-salad/)

Wednesday Recipe Ground Turkey Stuffed Peppers (servings 6) Ingredients:... 6 large bell peppers, any color 2 cups wild rice, cooked 1 lb. Lean ground turkey 2 cloves garlic, minced 1 small onion, diced 1 16 oz. jar crushed tomatoes 1 teaspoon Italian seasoning 1 teaspoon salt 1/2 teaspoon pepper 1 1/2 cups sharp cheddar cheese, shredded 1 tablespoon olive oil Directions: Cut off the tops of the peppers remove the seeds, trim the bottoms to help them sit flat in the skillet and rinse thoroughly. In a large pan boil the peppers for 5 minutes, remove from water and turn upside down onto a paper towel to dry. Preheat oven to 350 degrees. In a large skillet add the olive oil, garlic and onion, sauté until tender. Add the turkey and brown until thoroughly cooked. Add the crushed tomatoes, rice, Italian seasoning, salt, pepper and 1/2 cup of the shredded cheese and stir until blended. Fill the peppers evenly with the mixture, place in a lightly greased 10 inch cast iron skillet. Bake uncovered for 25 to 30 minutes. Remove and add the remaining cheese to the top of peppers and bake for an additional 5 minutes or until the cheese is melted. (Credit: dearcrissy.com/ground-turkey-stuffed-peppers-recipe/)

Wednesday Recipe Oatmeal Blueberry Yogurt Pancakes Ingredients:... 1/2 cup gluten free rolled oats 1/2 teaspoon baking powder 1 container (5.3 oz.) blueberry or vanilla bean yogurt 1/2 medium ripe banana 1 egg 1/2 teaspoon vanilla 1/3 cup fresh or frozen blueberries, plus more for serving Directions: Place all ingredients except fresh blueberries into a blender; blend until smooth. You may need to add a teaspoon or two of almond milk if batter is way too thick. Set batter aside to thicken up for a few minutes. If batter is too thin, add a tablespoon or two more of oats and blend again. Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Add a few blueberries on top. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter. Makes 4 pancakes. (Credit: www.ambitiouskitchen.com//oatmeal-blueberry-yogurt-pancak/)

Wednesday Recipe Cilantro Lime Chicken with Fresh Avocado Salsa (servings 4) Ingredients:... 2 tbsp. fresh Cilantro (Coriander), minced 3 tbsp. fresh lime juice 2 tbsp. extra virgin olive oil 4 boneless, skinless chicken breasts For the Salsa: 3 roma tomatoes, diced 1/2 red onion, diced 2 tsp fresh lime juice 1/4 tsp freshly ground black pepper 1 avocado, diced 1 tbsp. Cilantro, minced Directions: Combine cilantro, lime juice, evoo, and chicken in a large bowl and marinate for 20 minutes in the fridge. Grill chicken over high heat and cook about 8 minutes per each side or until done. To prepare salsa, combine salsa ingredients in a medium bowl and toss gently to combine. Serve Salsa with Chicken. (Credit: http://www.frugalmomeh.com/2016//cilantro-lime-chicken.html)

Wednesday Recipe Baked Honey Mustard Chicken (servings 4) Ingredients:... 4 boneless skinless chicken breasts, pounded to even thickness cup honey cup yellow mustard teaspoon Italian seasoning salt and pepper to taste teaspoon garlic powder 1 teaspoon paprika Directions: Preheat oven to 350 degrees and lightly grease a baking dish. In a medium bowl whisk together honey, mustard, Italian seasoning, salt and pepper, garlic powder, and paprika. Toss chicken in the sauce to coat and place in your prepared dish. Pour remaining sauce over the chicken. Bake for 30 minutes, then turn chicken over and bake another 10 minutes or until cooked through. Serve with rice or noodles and your favorite veggies. (Credit: www.lecremedelacrumb.com//01/baked-honey-mustard-chicken.h)

Wednesday Recipe Chicken Avocado Burger (servings 4) Ingredients:... 1 pound ground chicken 1 large ripe avocado - cut into chunks 1 chopped clove of garlic cup Panko crumbs or Almond meal 1 minced Poblano or Jalapeño pepper (optional but recommended) teaspoon salt teaspoon pepper Directions: Add all ingredients to a large bowl and toss gently. Shape into desired size patties and grill inside or out! (Credit: http://laughingspatula.com/chicken-avocado-burger/)

Wednesday Recipe Pumpkin Pie Smoothie Ingredients: ... 1/2 cup pure pumpkin puree 1 large banana 6-8 ice cubes 6 oz. grass fed vanilla yogurt 1/2 tsp pumpkin pie spice 1 tsp agave nectar (or honey would work too) 3 Tbsp. milk pinch nutmeg and whipped cream, optional garnish Directions: In a blender, combine pumpkin, banana, ice, yogurt, spice, agave nectar and milk. Pulse until smooth! Pour into a glass and top with a pinch of nutmeg. (Credit: http://www.shugarysweets.com/2015/11/pumpkin-pie-smoothie)

Wednesday Recipe Power Peach Smoothie (servings 4-5 cups)Ingredients: 1 cup Greek yogurt (plain or vanilla)... 3 ripe peaches, medium size, pitted and cut in halves and quarters large mango, peeled and pitted, cut into 1 inch pieces 1 cup raspberries 1 cup ice 2 tsp. maple syrup (optional. Use with plain yogurt. Vanilla is sweetened) Directions: Place all of the ingredients into the blender jar and blend on the highest speed for 40 seconds. Serve immediately. (Credit: http://ifoodblogger.com/power-peach-smoothie-recipes/)

Friday Weekend Warrior Workout Warm-up and cool down for 5-10 minutes each Ladder 12 6... Alternating Step-Ups (1-1) Dips Alternating Pistol Squat (over chair) (1-1) Decline Push Ups Elevated Weighted Hip Bridges 100 meter sprint after EACH round See more

Wednesday Recipe 6-Ingredient Mexican-Style Quinoa Salad (servings 8) Ingredients:... 1/2 cup dry quinoa, pre-rinsed 1 (15-ounce) can black beans, drained and rinsed 1 cups salsa, no-sugar added 1 cup corn kernels 1 teaspoon chili powder 1 avocado, peeled and small diced Directions: Add 1 cup water and quinoa to a medium pot and bring to a rolling boil over medium-high heat. Reduce heat to a simmer, cover and cook until most moisture is absorbed, about 12-15 minutes. Turn off heat and leave covered quinoa on burner for 5 minutes. Add to cooked quinoa, black beans, salsa, corn, and chili powder. Add salt and pepper to taste. Toss to combine then add diced avocado and gently toss. Add salad to a serving dish and serve. Salad can also be enjoyed cold. (Credit: http://skinnyms.com/6-ingredient-mexican-style-quinoa-sala/)

Friday Weekend Warrior Workout Warm-up and cool down for 5-10 minutes each 4 Rounds for time... 25 meter Side Shuffles (half left and half right) 25 meter Primal Crawl 20 Chest Fly’s 20 Reverse Fly’s 15 Tricep Kickbacks 15 Bicep Curls 10 Suicide Push-Ups 10 Lateral Jumps to floppy Burpee See more

Wednesday Recipe Pancetta Pork Chops (Serves 4) Ingredients:... 1 pound pancetta, diced 2 tablespoons fresh thyme leaves 1 tablespoon fresh rosemary leaves 3 garlic cloves 4 center-cut pork chops, each about 2 1/2 inches thick Kosher salt and freshly cracked black pepper 3 tablespoons olive oil Directions: 1. Preheat the oven to 400 degrees F. 2. In a food processor, combine the pancetta, thyme, rosemary and garlic. Pulse until the mixture is finely ground. Set aside. 3. Make sure the pork chops are at room temperature, then liberally season them with salt and pepper on both sides. 4. Heat the canola oil in a large oven-safe skillet or grill pan over high heat. When the oil is hot, sear the pork chops for about 2 minutes on each side. 5. Stick the pan in the oven to finish cooking the pork, 5 to 6 minutes. Depending on your oven, of course, and the thickness of your chops, this should result in a medium to medium-well chop, still slightly pink in the middle. If you prefer a more well-done chop, add a minute or 2 to the cooking time. 6. While the pork chops are in the oven, heat a large sauté pan over high heat. Add the pancetta and herb mixture. Turn the heat down to low and continue to cook the pancetta, stirring continuously to break up any large chunks, until all the fat is rendered and the pancetta is crispy, 8 to 10 minutes. 7. Serve the pork chops topped with the crispy herbed pancetta and rendered fat. 8. Serve while hot and bubbling! (Credit: www.foodnetwork.com/recip/amanda-freitag/pork-on-pork-chops)