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transcript
©Storm Force Fitness 2009
©Storm Force Fitness 2009
Contents Page
Introduction Page 9
The Fat Loss Action Blueprint Page 12
Breakfast
Meal Quickie? Veggie? Page
Sweet potato
omelette Y 14
Garden frittata Y Y 15
Harvest muesli Y Y 16
Breakfast pizza Y Y 17
Quick breakfast
tostada Y Y 18
Pistachio and
chicken pattie 19
Fruit and nut
couscous tabouleh Y Y 20
Banana nut
oatmeal Y Y 21
Breakfast
bruschetta Y 22
Spiced breakfast
apples Y Y 23
Warm berry
compote Y Y 24
Multigrain
porridge
Y Y 25
Turkey breast
wraps Y 26
Creamy oatmeal
with raspberries
Y Y 27
Asparagus herb
omelette Y Y 28
©Storm Force Fitness 2009
Salmon and dill
frittata Fish 29
Day time food (these keep well at the office!)
Meal Quickie? Veggie? Page
Quinoa summer
fruit salad Y Y 30
Harvest quinoa Y 32
Roasted vegetable
couscous Y 33
Couscous chicken
salad 35
Hearty roasted
tomato soup 36
Mixed bean salad Y Y 37
Mediterranean
salad Y Y 38
Hearty fall chili 39
Warm brown rice
and spinach salad 40
Mung bean salad Y Y 41
Smoked salmon
salad
Y Fish 42
Duck breast salad Y 43
Spanish couscous
salad Y Y 44
Spicy pinto soup Y 45
Shrimp and kiwi
salad Y Fish 46
Shrimp and tomato
salad
Y Fish 47
Pear and chicken
hash Y 48
Swiss chard
chicken
Y 49
Turkey salad Y 50
Asparagus pesto
salad Y Y 51
©Storm Force Fitness 2009
Asparagus and
turkey wrap Y Y 52
Balsamic chicken 53
Barbecue chicken
and grape salad Y 54
Basil shrimp with
brown rice Fish 55
Braised cabbage
with minced beef Y 56
Broccoli and
chicken salad Y 57
Nicoise salad Y Fish 58
Caribbean cobb
salad Y Fish 59
Chard and white
bean soup Y 60
Cherry pecan
chicken salad Y 61
Chicken and bean
slaw
Y 62
Chicken and leeks
in parchment 63
Chicken and pear
salad
Y 64
Turkey and
strawberries on
greens
Y 65
Chicken and
chutney bites 66
Fig and brown rice
pilaf 67
Chicken couscous
paella
Y 68
Chicken pad Thai
lettuce wraps Y 69
Gazpacho Y Y 70
Green lentil salad Y 71
Poached chicken
breast 72
©Storm Force Fitness 2009
Balsamic water
cress and pear
salad
Y Y 73
Stir-fried
asparagus with
shiitake
mushrooms
Y Y 74
Red snapper
veracruz
Y Fish 75
Butternut squash
and pomegranate
salad
Y 76
Turkey and
zucchini skillet Y 77
Spinach and bison
meatballs Y 78
Swiss chard with
peppers and
garbanzos
Y 79
Chicken piccata Y 80
Triple herb parsnip
salad
Y Y 81
Quick devilled
eggs Y Y 82
Evening meals
Meal Quickie? Veggie? Page
Quinoa stuffed
poblano chilies Y 83
Beef and green
onion stir-fry Y 85
Swordfish with
mint caper sauce Y Fish 86
Fennel-infused
mussels Fish 87
Pan-grilled tuna Y Fish 88
White bean
chicken chili
Y 89
©Storm Force Fitness 2009
Flank steak with
tomato relish 90
Adobo beef 92
Almond crusted
salmon Fish 93
Boullabaise Fish 94
Marinated sea bass Y Fish 95
Greek garlic
chicken 96
Baked sole hobo
packs
Y Fish 97
Lemon pepper
flounder Y Fish 98
Balsamic grilled
fillets
99
Grilled oysters
with ginger sauce Y 100
Beef and couscous
stew 101
Blackened snapper Fish 102
Boiled lobster Fish 103
Brick grilled quail 104
Broiled salmon
burgers Y Fish 105
Stewed chicken 106
Chestnut and sage
stuffed chicken 107
Chicken and pinto
bean burritos Y 108
Meatball soup 109
Venison with
green apple salsa Y 111
Ancho roasted cod Y Fish 112
Seared salmon
with sweet pepper
salsa
Fish 113
Chilled lobster and
asparagus Fish 115
Clams and mussels Y Fish 116
©Storm Force Fitness 2009
in black bean
sauce
Artichoke and
tomato sauté
Y Y 117
Pomegranate
grilled beef
tenderloin
118
Scrod with shallots
and tomatoes 119
Grilled shrimp
with basil Fish 120
Jerked game hen 121
Lamb satay Y 123
Roasted butternut
bisque Y 125
Roasted bison loin 126
Potato and parsnip
bake 127
Roasted
cauliflower soup
128
Spicy sweet
bottomless shrimp
tostada
Y Fish 130
Grilled chicken
with avocado salsa Y 131
Crab margherita
with avocado salsa Y Fish 132
Cashew stuffed
trout Fish 133
Black eyed pea
cassoulet 134
Roasted brussel
sprouts and
chestnuts
136
Seared mahi mahi Y 137
Sweet potato and
pecan burgers
Y 138
Shrimp and scallop
creviche Y 140
©Storm Force Fitness 2009
Cedar plank
salmon 141
Snacks
Meal Quickie? Veggie? Page
Black bean dip Y Y 142
Smoothies Y Y 143
Apple granite Y Y 145
Edamame with
ginger sauce Y Y 146
Sesame cucumber
salad Y Y 147
Green beans
nicoise Y Y 148
Cranberry dip Y Y 149
Banana boat Y Y 150
Pineapple papaya
salad Y Y 151
Watermelon and
cherry salad Y Y 152
Traditional
hummus Y Y 153
Peanut butter
strawberry crunch Y Y 154
One-minute
antipasti plate Y Y 155
Almond-stuffed
dates Y Y 156
Roasted tomato
sandwich Y Y 157
Lemon berry pops Y Y 158
Spiced nut mix Y Y 159
Marinated
vegetable medley Y Y 160
Easy apple sauce Y Y 161
Baked sweet
potato fries
Y Y 162
©Storm Force Fitness 2009
Welcome to ‘Cooking For The Fitness Lifestyle’
From Storm Force Fitness
I’m Jon Le Tocq, creator of Storm Force Fitness and author of the Fat Loss Action Blueprint
(F.L.A.B).
I decided to release a cookbook following many unfounded claims such as….
“You can’t eat healthily all the time because the food is boring.”
“I host or go to dinner parties a lot so it’s hard to stay off the fatty foods.’
“I haven’t got time to prepare healthy food.”
“I’m vegetarian. It’s hard to make tasty meals.”
I’ve heard them from personal training clients, friends, family, colleagues and complete
strangers.
No matter who the comments come from, one fact remains. It is totally untrue!
If you want to maintain low body fat and high energy levels enough, it’s really not that difficult!
As soon as you form a healthy eating habit, you won’t go back because you’ll realize how much
more productive your work, social and sporting life can be with a few simple tweaks!
You’ll also look fantastic!
All of the meals found in this book are approved for use with any Storm Force Fitness programs.
In fact they’re approved for any fat loss program!
However, here are some key points to note before I let you loose in the kitchen!
©Storm Force Fitness 2009
Getting enough protein
As I explain in the FLAB it is critical that you eat enough protein each day. I usually recommend
between 70-120g per day.
There are vegetarian recipes to make it easier for our ‘veggie’ friends but those who are not
vegetarian can easily add meat sources to these meals to increase their protein levels.
You might like to add chicken or turkey, steam some fish or grill a nice lean steak!
Be creative – it’s not that difficult!
Treats
In the snack section you will find some nice little treats which, whilst still much healthier than
your average treat should be limited to once per week maximum and that’s only if you’re getting
the fat loss results you want.
They are rewards for hard work and dedication!
You are much more likely to stick to a healthy eating and exercise plan if you’re allowed
occasional treats but they can still be kept healthy with none of the fun being lost!
Fruit
You will know from the FLAB that you shouldn’t be gorging on fruit each day when trying to
lose body fat.
Also, you should try to avoid eating fruits on their own so you don’t get the blood sugar highs
and lows. Try adding nuts or seeds to slow down the absorption of the sugars
Many of these recipes include fruit to make them extra tasty but you can easily leave the fruit out
if you have already had your quota for the day.
For instance if you had your fruit quota at breakfast, leave the kiwi out of the shrimp and kiwi
salad.
Time issues
Some of the recipes take a little more brain power or preparation time whereas others can be
whipped up in an instant!
For this reason you will find ‘Quickie’ ticked next to some recipes on the contents page
indicating that you can have these ready in less than 20 minutes (some as little as 5 minutes)
leaving you no excuses about time!
©Storm Force Fitness 2009
Carbohydrates
Those recipes which don’t contain carbohydrates can easily be adapted for those post-training
meals when you need to refuel your muscles!
Simply add some wholegrain brown rice, beans or other carbohydrate sources found on the
Storm Force Fitness Shopping List which you receive with the FLAB.
Day time / evening recipes
The recipes are split up into Breakfast, Day time, Evening and Snacks.
The day time recipes are those which, if prepared the night before, will keep better during the
day in the office.
Taking fish to work probably isn’t the best idea whereas chicken will keep well with little or no
loss in taste or texture!
I truly believe these recipes will turn your cooking around and make you realise that you can live
a fitness lifestyle without having to sacrifice the pleasure you can get from eating tasty food!
Enjoy them and let me know if you have any other tasty ones I can add for future customers!
Jon (jon@stormforcefitness.com)
©Storm Force Fitness 2009
The Fat Loss Action Blueprint
The Fat Loss Action Blueprint (FLAB) is the 42 day exercise and nutrition program I created for
busy people from beginners up to fitness fanatics!
If you follow the step-by-step training and nutrition guides 100% you’re guaranteed to drop
between 10-14lbs of body fat in just 6 weeks. You’ll also form lifetime habits to avoid any more
yo-yo dieting!
What you get:
- Training programs which use bodyweight, dumbbells or kettlebells for beginners,
intermediates and advanced so there’s no excuse! The best thing is, you can do them
all at home if you have the equipment.
- A 42 day step-by-step nutrition guide which talks you through a steady process to
the more advanced nutrition secrets which guarantee falling body fat levels!
- Exercise videos
- Exercise photo manual
- Flexibility manual with photos
- Six-pack abs manual
- 42 days of motivational emails to keep you on track!
Check out just a few of the testimonial shots from users of the FLAB……
©Storm Force Fitness 2009
If you want to use your new cookbook with the FLAB for fast fat loss and sky-high energy levels, simply go
to…
www.fatlossactionblueprint.com
©Storm Force Fitness 2009
Breakfast Recipes
Sweet Potato Omelette
Makes 1 serving
2 tablespoons olive oil
20 grams diced onions
10 grams diced green peppers
70 grams diced sweet potatoes
3 eggs
Heat a medium nonstick sauté pan over medium heat and add the oil. Add the onions and
peppers and cook, stirring frequently for about 5 minutes until both are tender and the onions are
transparent. Add the potatoes, cover and cook over medium-low to low heat until the potatoes
are tender, about 15 minutes.
In a large bowl, whisk the eggs until smooth. Add to the cooked potato mixture. Cook for 3
minutes, until the eggs coagulate and begin to turn golden on the bottom. Flip the omelet and
cook for another 2 to 3 minutes until the same golden brown color is present on the underside of
the tortilla and it feels firm.
Calories: 316 per serving
©Storm Force Fitness 2009
Garden Frittata
Makes 1 serving
1 tablespoon olive oil
30 grams mushrooms, sliced
1 teaspoon minced jalapeno pepper
30 grams chopped roasted red bell pepper
1 green onion, sliced
2 teaspoons fresh chopped cilantro
3 eggs, beaten
Pepper
In a medium nonstick sauté pan over medium high heat, heat the oil. Add the mushrooms,
jalapeño, bell pepper, green onions and cilantro and sauté until soft. Add the eggs and season
with pepper. Cook the mixture, stirring and lifting the eggs to help them cook evenly, until they
begin to set. Continue cooking until nearly firm in the center.
Calories: 300 per serving
©Storm Force Fitness 2009
Harvest Muesli
Makes 8 servings
400 grams regular oats
75 grams cranberries, chopped
60 grams ground flaxseed
Juice of 3 oranges
1/2 teaspoon ground cinnamon
750 ml water
3 tablespoons slivered almonds, toasted
3 tablespoons chopped pecans, toasted
3 tablespoons pumpkin seeds, toasted
Combine first 5 ingredients in a large bowl; water over mixture, stirring to combine. Cover and
chill 3 hours or overnight. Combine nuts and pumpkin seeds in a small bowl. Warm the oat
mixture on the hob and spoon into 8 bowls. Top each serving with the nut mixture.
Calories: 280 per serving
©Storm Force Fitness 2009
Breakfast Pizza
Makes 2 servings
2 teaspoons olive oil
250 grams frozen shredded sweet potatoes, thawed
10 button mushrooms, sliced and sautéed
4 eggs, poached
Chopped basil
Black pepper
In a large nonstick sauté pan, add the oil. Heat over medium to high heat until warm. Add the
potatoes in a single layer and cook until browned, do not stir, allowing them to form a ‘pancake’.
Flip the potato ‘pancake’ and top with the mushrooms. Continue to cook until the bottom is
brown. Slide the potato onto a serving plate and place the eggs on top, breaking them slightly to
allow the yolk to run out. Sprinkle with chopped fresh basil and black pepper. Serve.
Calories: 273 per serving
©Storm Force Fitness 2009
Quick Breakfast Tostada
Makes 4 servings
1/8 teaspoon freshly ground black pepper
4 large egg whites
2 large eggs
225 grams canned black beans, rinsed and drained
30 grams chopped green onions
1/2 tomato, chopped
Combine first 3 ingredients in a large bowl dish, stirring with a whisk. Fry mixture on low heat
for 3-5 minutes. On each plate, place 1/4 of the egg/bean mixture, and 1 tablespoon green onions.
Top with tomato. Serve warm.
Calories: 157 per serving
©Storm Force Fitness 2009
Pistachio and Chicken Breakfast Patties
Makes 24 patties
100 grams pistachios, shells removed
11/2 pounds minced chicken
1 bunch chopped fresh flat-leaf parsley
Juice of 1 lemon
Juice of 1 orange
2 teaspoons pepper
2 teaspoons sea salt
1 teaspoon cayenne pepper
Preheat oven to 190 degrees C.
Spread pistachios on a baking sheet and bake until toasted and fragrant, about 10 minutes. Wrap
toasted nuts in a cloth and rub to remove as much skin as possible. Let cool. Transfer to a food
processor and pulse until nuts resemble coarse cornmeal.
Break up chicken and put in a large bowl. Sprinkle ground pistachios, parsley, both juices, salt,
pepper, and cayenne over the chicken. Using your hands, gently mix all ingredients together.
Scoop out 1/4-cup portions of patty mixture and form into 8-cm wide patties. Working in
batches, cook patties in a large sauté pan over medium-high heat until brown on one side, about
3 minutes. Flip patties, reduce heat to medium-low, partially cover, and cook through, about 5
minutes.
Calories: 175 per patty
©Storm Force Fitness 2009
Fruit and Nut Couscous Tabbouleh
Makes 4 servings
Juice of 4 oranges (about 250 ml)
1/2 teaspoon ground allspice
1/4 teaspoon ground nutmeg
100 grams whole grain couscous
250 grams chopped pineapple
1 green apple, peeled and chopped
2 teaspoons lemon juice
2 tablespoons each chopped cranberries, figs, and dates
100 grams chopped pecans
Pour the orange juice into a medium soup pot and add allspice and nutmeg. Bring to a boil over
high heat; add couscous. Stir, cover, reduce heat, and simmer until juices are absorbed, about 10
minutes.
In a separate bowl, mix the pineapple, apples, lemon juice, cranberries, figs, dates, and pecans.
Add warm bulgur and mix. Serve hot, warm, or cool.
Calories: 204 per serving
***Important: This meal contains wheat so avoid it if wheat intolerant***
©Storm Force Fitness 2009
Banana Nut Oatmeal
Makes 6 servings
250 grams uncooked oats
1 1/4 liter water
2 oranges, juiced (about 125 ml)
3 bananas, pureed
1 tablespoon olive oil
125 grams walnuts, toasted and chopped
Place the oats, water and juice in a soup pot and bring to a boil. Reduce heat; simmer 15 minutes
or until the oats are soft, stirring frequently. Add bananas and olive oil; cook 5 minutes or until
thick, stirring constantly. Stir in walnuts, serve immediately.
Calories: 252 per serving
©Storm Force Fitness 2009
Breakfast Bruschetta
Makes 4 servings
2 teaspoons white vinegar
4 large eggs
4 slices tomato
4 (55 gram) slices turkey
1/2 teaspoon finely chopped fresh rosemary leaves
Freshly ground pepper to taste
Fill a large sauce pan with water to within 5 cm and add the vinegar; bring to a boil. Reduce to a
simmer and break 1 egg into a small bowl or measuring cup, taking care not to break the yolk.
Turn egg out of the bowl into the water quickly so the egg keeps its shape when it hits water.
Repeat with remaining eggs. Cook 5 minutes or until whites set and a thin translucent film forms
over the yolk. (For a firmer yolk, cook about 1 minute longer.) Use a slotted spoon to gently lift
eggs out of water, and place them on a paper towel to drain; cover loosely with foil to keep
warm. Remove any loose whites from rim of the eggs.
Put a slice of tomato on each plate, and top with a slice of turkey, a poached egg, and a
sprinkling of rosemary and pepper.
Calories: 157 per serving
©Storm Force Fitness 2009
Spiced Breakfast Apples
Makes 4 servings
2 tablespoons olive oil
5 large ripe apples, peeled, cored and diced
2 tablespoons water
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Heat oil in a large skillet over medium-high heat; add apples and remaining ingredients. Sauté 20
to 25 minutes or until the apples become tender. Serve warm.
Calories: 136 per serving
©Storm Force Fitness 2009
Warm Berry Compote
Makes 4 servings
1 tablespoon olive oil
Juice of 2 oranges
Juice of 1 lemon
Dash of ground cinnamon
500 grams assorted fresh berries
Flax seed
Heat the oil in a medium saucepan over medium heat. Add the juices, cinnamon, and berries;
bring to a boil. Reduce heat; simmer 5 minutes or until thoroughly heated. Serve warm sprinkled
with flax seed.
Calories: 242 per serving
©Storm Force Fitness 2009
Multigrain Porridge
Makes 6 servings
1 liter water
1 teaspoon sea salt
100 grams uncooked quinoa
3 tablespoons uncooked millet
150 grams regular oats
2 bananas, peeled and pureed
Juice of 2 oranges
Juice of 2 grapefruits
100 grams chopped pumpkin seeds, toasted
50 grams sunflower seeds, toasted
Combine first 4 ingredients in a large saucepan over medium-high heat; bring to a simmer for10
minutes. Stir in oats; simmer, uncovered, 5-10 minutes, stirring often. Stir in banana and juices;
simmer 1 minute or until porridge thickens, stirring constantly. Remove from heat and top with
the toasted seeds.
Calories: 202 per serving
©Storm Force Fitness 2009
Turkey Breakfast Wraps
Makes 4 servings
1 teaspoon olive oil
1 teaspoon chili powder
1/2 teaspoon ground cumin
350 grams chopped turkey
4 eggs, scrambled 2 tablespoons minced fresh cilantro
4 large Bibb lettuce leaves
2 ripe tomatoes, diced
Heat the oil in a medium nonstick sauté pan over medium-high heat. Add chili powder and
cumin; cook 10 seconds. Add turkey and eggs; cook 5 minutes more, stirring frequently. Stir in
cilantro. Remove from heat.
Arrange 1/4 of the turkey egg mixture over each piece of lettuce; roll up. Serve with tomatoes.
Calories: 109 per serving
©Storm Force Fitness 2009
Creamy Oatmeal with Raspberries
Makes 4 servings
500 ml water
Juice of 3 oranges
½ cinnamon stick
3 whole cloves
1 cup steel cut oats
3 bananas, pureed
250 grams fresh raspberries
Mix water, orange juice, cinnamon stick and cloves in a heavy saucepan over medium heat,
stirring often, 5 minutes or just until bubbles appear (do not boil). Remove from heat; remove
cinnamon stick and cloves with a slotted spoon, and discard. Stir in oats and bananas. Cook over
medium heat for 10 minutes, until done. Stir in raspberries. Serve.
Calories: 225 per serving
©Storm Force Fitness 2009
Asparagus Herb Omelet
Makes 1 serving
1 egg
2 egg whites
1 teaspoon chopped mint
1 teaspoon chopped basil
1 teaspoon water
1/4 teaspoon sea salt
4 asparagus spears, steamed and chopped
Pepper
Preheat broiler to high. Combine the eggs and egg whites in a small bowl, along with the mint,
basil, water and sea salt. Add the mixture to a nonstick 20-cm sauté pan over medium high heat.
Once the eggs begin to set, gently pull the edges of the omelet towards the center of the pan
using a rubber spatula. As you pull the cooked egg toward the center gently tilt the pan so that
the uncooked egg runs towards the edges of the pan.
Once the omelet is looking set, it will still be wet on top. Sprinkle the asparagus on one half of
the omelet. Pop it under the broiler for about 45 seconds, or until the egg is set. Remove and
fold the egg onto itself to create a half-moon. Sprinkle with pepper and serve warm.
Calories: 182 per serving
©Storm Force Fitness 2009
Salmon and Dill Frittata
Makes 4 servings
1 teaspoon olive oil
2 leeks, sliced lengthwise and cut into half moons
6 asparagus spears, coarsely chopped
4 eggs
6 egg whites
Sea salt and pepper, to taste
2 tablespoons chopped dill
90 grams smoked salmon, cut into thin strips
Preheat oven to 220 degrees C.
Warm a 25-cm nonstick sauté pan over a medium flame. Add leeks and sauté for about 7
minutes or until translucent and tender. Stir in asparagus and a splash of water, and cover. Cook
for 4 to 5 minutes, until the asparagus is just tender.
In the meantime, combine eggs, egg whites, salt and pepper in a large bowl. Whisk well before
stirring in the dill and salmon. Pour egg mixture into sauté pan with the leeks and asparagus.
Bake for 20 minutes and serve warm.
Calories: 153 per serving
©Storm Force Fitness 2009
Day Time Recipes
Quinoa Summer Fruit Salad
Makes 4 servings
750 ml water
200 grams uncooked quinoa
1/2 teaspoon sea salt
250 grams thinly sliced romaine lettuce
5 apricots, peeled and quartered
3 pears, cored and diced
50 grams shelled dry-roasted pistachios 4 thinly sliced green onions
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh cilantro
2 tablespoons finely chopped fresh mint
1/4 teaspoon black pepper
For the vinaigrette:
1/2 teaspoon lime zest
3 tablespoons fresh lime juice
2 tablespoons white vinegar
1 tablespoon olive oil
1/2 to 1 teaspoon minced jalapeño pepper
©Storm Force Fitness 2009
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 teaspoon paprika
To prepare the salad, combine water, quinoa, and salt in a large saucepan. Bring to a boil; reduce
heat, and simmer 10 minutes. Drain the quinoa mixture through a sieve over a bowl, reserving 3
tablespoons cooking liquid. Combine quinoa mixture, lettuce, and next 8 ingredients in a large
bowl; set aside.
To prepare the vinaigrette, combine reserved 3 tablespoons cooking liquid, lime zest, and
remaining ingredients in a bowl, stirring well with a whisk. Pour vinaigrette over quinoa mixture,
and toss well to coat.
Calories: 365 per serving
©Storm Force Fitness 2009
Harvest Quinoa
Makes 4 servings
2 teaspoons olive oil, divided
75 grams chopped onion
2 finely diced carrots
1 garlic clove, minced
500 ml all natural, low sodium vegetable broth
200 grams uncooked quinoa
1/4 teaspoon sea salt
1/4 teaspoon ground nutmeg
1 finely diced unpeeled tart green apple
3 tablespoons slivered almonds, toasted
1/8 teaspoon freshly ground black pepper
Heat 1 teaspoon oil in saucepan over medium-high heat. Add onion, carrot, and garlic to pan;
sauté 5 minutes or until onion is tender and carrot begins to brown. Stir in broth, quinoa, salt, and
nutmeg; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed.
Remove from heat. Fluff with a fork; keep warm.
Heat remaining 1 teaspoon oil in a nonstick skillet over medium-high heat. Add apple to pan;
sauté 7 minutes or until apple begins to brown. Add apple, almonds, and pepper to quinoa,
tossing to combine. Serve warm.
Calories: 258 per serving
©Storm Force Fitness 2009
Roasted Vegetable Couscous with Chickpeas
Makes 8 servings
680 grams sweet potato, peeled and diced
280 grams parsnips, peeled and diced
1 1/2 tablespoons extra virgin olive oil
3 carrots, peeled and cut crosswise into 2-inch pieces
1 teaspoon sea salt, divided
295 ml all natural, low sodium vegetable broth
200 grams uncooked whole grain couscous
1 (450 gram) can chickpeas, rinsed and drained
For the relish:
1 tablespoon olive oil
1 yellow onion, sliced
25 grams blueberries, halved
75 grams pine nuts, toasted
1 teaspoon ground cinnamon
Juice of 1 orange
Preheat oven to 220 degrees C.
Combine the first 5 ingredients in a large bowl; stir in 1/2 teaspoon salt. Place potato mixture on
a baking sheet. Bake for 30 minutes or until the vegetables are tender, stirring occasionally.
©Storm Force Fitness 2009
Bring broth to a boil in a medium saucepan. Stir in couscous and remaining 1/2 teaspoon salt.
Remove from heat; cover and let stand 10 minutes. Fluff with a fork; gently stir in chickpeas.
Keep warm.
To prepare the relish, heat the oil in a medium skillet over medium heat. Add onion to pan; cook
7 to 8 minutes or until tender and golden brown, stirring occasionally. Add pine nuts and
blueberries; cook 2 minutes. Stir in cinnamon; cook 30 seconds. Stir in juice, and remove from
heat. Mound couscous in the middle of a serving platter. Place the roasted vegetables around
base of couscous and spoon the relish over the top.
Calories: 390 per serving
***Important: This meal contains wheat so avoid it if wheat intolerant***
©Storm Force Fitness 2009
Couscous Chicken Salad
Makes 8 servings
375 ml all natural, low sodium chicken stock
350 grams skinless, boneless chicken breasts, cubed
300 grams uncooked whole grain couscous
1 bunch chopped fresh basil
60 ml olive oil
3 tablespoons apple cider vinegar
3/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
250 grams halved cherry tomatoes
1 cup sliced green onions
1 (450 gram) can chickpeas, drained and rinsed
Bring broth to a boil in a medium saucepan. Add chicken; cover, reduce heat, and simmer 15
minutes or until chicken is done. Remove chicken using a slotted spoon; set aside. Cool slightly,
and coarsely chop.
While chicken cools, add couscous to broth; stir well. Cover and let stand 5 minutes. Place
couscous in a large bowl; cool completely. Fluff with a fork. Stir in basil and next 5 ingredients.
Add chopped chicken, tomatoes, onions, and chickpeas; toss gently to combine. Cover and
refrigerate at least 2 hours or overnight.
Calories: 322 per serving
***Important: This meal contains wheat so avoid it if wheat intolerant***
©Storm Force Fitness 2009
Hearty Roasted Tomato Soup
Makes 4 servings
4 plum tomatoes, each cut into 8 wedges
2 teaspoons olive oil, divided
1 medium onion, finely chopped
100 grams whole grain couscous, toasted
1 1/2 teaspoons curry powder
1/4 teaspoon sea salt
1 garlic clove, minced
1 liter all natural, low sodium chicken stock
175 grams fresh baby spinach
Preheat oven to 200 degrees C.
Combine tomato wedges and oil on a baking sheet lined with foil, tossing well to coat. Bake at
for 15 minutes or until tender and lightly browned.
Heat the remaining olive oil in a large saucepan over medium-high heat. Add onion, and sauté 3
minutes. Add couscous, curry, salt, and garlic; sauté for 3 minutes. Add tomato wedges and
stock, and bring to a boil. Reduce heat, and simmer 7 minutes or until the couscous is almost
tender. Stir in spinach, and cook for 2 minutes or just until spinach wilts.
Calories: 340 per serving
©Storm Force Fitness 2009
Mixed Bean Salad
Makes 4 servings
250 grams cut green beans
1 1/2 tablespoons minced shallots
1 (450 gram) can kidney beans, rinsed and drained
1 (450 gram) can black beans, rinsed and drained
3 tablespoons balsamic vinegar
1 tablespoon olive oil
1/4 teaspoon sea salt
1/4 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
Steam green beans 5 minutes or until crisp-tender; drain. Place green beans in a large bowl. Add
shallots, pink beans, and black beans; toss to combine. Combine vinegar and remaining
ingredients, stirring with a whisk. Drizzle over bean mixture; toss gently to coat. Cover and chill.
Calories: 320 per serving
©Storm Force Fitness 2009
Mediterranean Salad
Makes 6 servings
For the salad:
250 grams chopped plum tomato
100 grams chopped red bell pepper
100 grams chopped red onion
3 tablespoons chopped fresh parsley
1 (450 gram) can chickpeas, drained
1 (450 gram) can red kidney beans, drained
1 (400 gram) jar quartered artichoke hearts in water, drained
For the dressing:
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 teaspoon ground mustard seeds
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried thyme
1 garlic clove, minced
To prepare the salad, combine first 7 ingredients in a large bowl and mix well.
To prepare the dressing, combine all ingredients in a small bowl, stirring with a whisk. Pour
dressing over salad; cover and chill for 1 hour.
Calories: 294 per serving
©Storm Force Fitness 2009
Hearty Fall Chili
Makes 4 servings
2 teaspoons sunflower oil
1 1/2 teaspoons ground cumin, divided
100 grams chopped onion
1/2 teaspoon ground coriander
1/2 teaspoon dried oregano
1 1/2 tablespoons chili powder
250 grams lean minced beef 1 teaspoon minced chipotle chili pepper
1/2 teaspoon black pepper
1/4 teaspoon sea salt
2 garlic cloves, minced
375 ml water
1 (450 gram) can pinto beans
1 (450 gram) can kidney beans
1 (450 gram) can diced tomatoes, undrained
1/2 teaspoon apple cider vinegar
Chopped fresh cilantro, for garnish
Heat a large stock pot over medium-high heat. Add the sunflower oil to the pan, in addition to
the cumin, chopped onion, coriander, oregano, and chili powder; sauté 4 minutes. Add the beef
and cook until browned, add the next 4 ingredients, stir well. Add water, beans, and tomatoes;
bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in vinegar. Spoon chili into
bowls; top each serving with cilantro.
Calories: 250 per serving
©Storm Force Fitness 2009
Warm Brown Rice and Spinach Salad
Makes 6 servings
1 teaspoon olive oil
2 garlic cloves, minced
250 ml low-sodium chicken broth
1 large carrot, grated
50 grams cranberries, chopped
1 teaspoon ground cumin
1/2 teaspoon paprika
1/4 teaspoon sea salt
1/4 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
1 (450 gram) can kidney beans, drained
600 grams cooked brown rice
100 grams spinach leaves
2 tablespoons sherry vinegar
1 tablespoon sunflower oil
Heat a large nonstick skillet over medium heat. Add the oil and garlic; sauté 1 minute. Add broth
and the next 8 ingredients and bring to a boil. Reduce heat, and simmer 10 minutes. Combine the
mixture and rice in a bowl, and stir in remaining ingredients into while still warm. Serve
immediately.
Calories: 250 per serving
©Storm Force Fitness 2009
Mung Bean Salad
Makes 4 servings
500 grams mung bean sprouts, rinsed
1/2 teaspoon sea salt
2 tablespoons white vinegar
2 tablespoons sesame oil
1 teaspoon chopped fresh ginger
Salt and pepper
1 tablespoon toasted sesame seeds
In a medium soup pot over high heat, bring 2 liters water to a boil. Add the mung bean sprouts
and the salt. Cook until sprouts begin to wilt but still retain a slight crunch, 4 to 5 minutes. Drain
well and pour into a bowl.
Add the remaining ingredients to the bean sprouts and garnish with toasted sesame seeds. Serve
warm or cold.
Calories: 110 per serving
©Storm Force Fitness 2009
Smoked Salmon Salad
Makes 4 servings
1 garlic clove
1 handful fresh basil leaves
1/4 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1 teaspoon grated lemon zest
2 teaspoons fresh lemon juice
30 grams black olives
250 grams sliced smoked salmon
1/2 red onion, peeled and cut into chunks
Mixed greens
2 large tomatoes, quartered
2 teaspoons olive oil, divided
Combine the first 9 ingredients in a food processor; pulse until coarsely chopped. Place a handful
of mixed greens on each plate and top each with 1/2 of the salmon mixture. Garnish with tomato
wedges and drizzle 1 teaspoon olive oil over each.
Calories: 282 per serving
©Storm Force Fitness 2009
Duck Breast Salad
Makes 1 serving
125 grams cooked skinless duck breast, thinly sliced
1 handful alfalfa sprouts
1 large orange, peeled and cut into wedges
5 leaves of Bibb lettuce, chopped
1 tablespoon olive oil
1 tablespoon balsamic vinegar
Mix the duck, sprouts and orange in a bowl. Place on top of the greens and drizzle with oil and
vinegar.
Calories: 705 per serving
©Storm Force Fitness 2009
Spanish Couscous Salad
Makes 6 servings
250 ml vegetable broth
200 grams uncooked whole grain couscous
2 medium tomatoes, chopped and seeded
1 cucumber, diced
6 green onions, thinly sliced
1 medium carrot, grated
1 medium red bell pepper, diced 1 (450 gram) can black beans, drained
2 tablespoons olive oil
2 tablespoons white vinegar
1 tablespoon fresh lemon juice
2 teaspoons chopped fresh oregano
1 teaspoon minced garlic
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
Bring broth to a boil in a medium saucepan, and gradually stir in couscous. Remove from heat;
cover and let stand 5 minutes. Place couscous in a large bowl, and cool completely. Fluff with a
fork. Stir in tomato, cucumber, and next 4 ingredients; toss well. Combine oil and the remaining
ingredients in a small bowl; stir with a whisk. Add vinegar mixture to couscous mixture just
before serving; toss gently.
Calories: 220 per serving
***Important: This meal contains wheat so avoid it if wheat intolerant***
©Storm Force Fitness 2009
Spicy Pinto Soup with Garlic
Makes 2 servings
1 teaspoon olive oil
35 grams chopped onion
35 grams chopped green bell pepper
3 garlic cloves, minced
1 tablespoon chili powder
2 tablespoons fresh lime juice
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper flakes
1/4 teaspoon cayenne pepper
1/8 teaspoon sea salt
1/8 teaspoon black pepper 500 ml all natural, low sodium chicken stock
1 (450 gram) can pinto beans, drained
Add the oil to a medium soup pot over medium high heat and add the onion, bell pepper, and
garlic; sauté 3 minutes. Add chili powder and next 8 ingredients, bring to a boil. Stir in half of
beans; cover, reduce heat, and simmer 7 minutes.
Place soup in a food processor or blender, and process until smooth. Return to pan; stir in
remaining beans. Cook until thoroughly heated.
Calories: 269 per serving
©Storm Force Fitness 2009
Shrimp and Kiwi Salad
Makes 2 servings
2 tablespoons olive oil
2 tablespoons lemon juice
250 grams shrimp, cooked
4 kiwi fruits, peeled and sliced
100 grams grated jicama
100 grams thinly sliced celery
50 grams thinly sliced green onions
4 large butter lettuce leaves, rinsed
Lemon wedges
Sea salt
In a large bowl, mix the olive oil, lemon juice, and shrimp. Let sit 5 minutes. Add the kiwi,
jicama, celery, and green onions to bowl; mix gently.
Place a lettuce leaf on each plate. Spoon shrimp mixture equally onto leaves. Place lemon
wedges alongside. Add juice from lemon wedges and sea salt to taste.
Calories: 250 per serving
©Storm Force Fitness 2009
Shrimp and Tomato Salad
Makes 2 servings
2 tablespoons chopped fresh parsley
6 tablespoons cider vinegar
1 tablespoon olive oil
1/4 teaspoon sea salt
2 garlic cloves, minced
350 grams cooked medium shrimp, peeled and deveined
200 grams diced tomato
50 grams chopped onion
50 grams chopped green bell pepper
50 grams chopped red bell pepper
Combine the first 5 ingredients in a medium bowl; stir with a whisk until well-blended. Add
shrimp and remaining ingredients, and toss gently. Cover and chill.
Calories: 315 per serving
©Storm Force Fitness 2009
Pear and Chicken Hash
Makes 4 servings
2 teaspoons olive oil, divided
100 grams chopped onion
2 medium pears, peeled, cored, and finely chopped
1 large sweet potato, baked, peeled and cubed
200 grams chopped skinless, boneless boiled chicken breast
1 teaspoon chopped fresh sage
3/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika
Heat 1 teaspoon of oil in a large nonstick skillet over medium-high heat. Add onion and pears;
sauté 7 minutes or until mixture begins to brown. Spoon into a large bowl, add potato and
remaining ingredients. Toss well to combine.
Heat remaining oil in pan over medium heat. Add pear mixture, and pat into an even layer in
pan. Cook, without stirring, for 2 minutes. Stir gently; cook an additional 2 minutes or until
potato begins to brown. Serve immediately.
Calories: 226 per serving
©Storm Force Fitness 2009
Swiss Chard Chicken
Makes 4 servings
2 teaspoons olive oil
4 (125 gram) skinless, boneless chicken breast halves
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1 garlic clove, minced
1 teaspoon ground mustard seeds
1 apple, peeled, cored and pureed
500 grams chopped Swiss chard
Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt and pepper,
and add to skillet. Cook 5-6 minutes on each side or until well browned. Remove to plate, and
keep warm. Add next 3 ingredients to pan; bring to a boil. Reduce heat, simmer, stirring often, 5
minutes. Return chicken and juices to pan. Cook, stirring occasionally, until sauce thickens and
the chicken is cooked through, about 3 minutes. Add the chard to the pan and toss until wilted,
about 1 minute. Serve hot.
Calories: 210 per serving
©Storm Force Fitness 2009
Turkey Salad
Makes 2 servings
175 grams shredded cooked turkey
1 celery stalk, thinly sliced
2 tablespoons chopped unsalted cashews
2 tablespoons chopped figs
2 tablespoons chopped green onions
2 tablespoons chopped cranberries
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1 tablespoon sunflower oil
2 lettuce leaves
Combine first 9 ingredients in a bowl. Place a lettuce leaf on each plate and top with 1/2 of
turkey mixture each. Serve chilled.
Calories: 242 per serving
©Storm Force Fitness 2009
Asparagus Pesto Salad
Makes 2 servings
1 bunch basil
2 tablespoons olive oil
12 asparagus spears
1 avocado, thinly sliced
2 slices tomato
Freshly ground black pepper
Place the basil and olive oil in a food processor and puree. Snap off tough ends of asparagus.
Steam, covered, 2 minutes or until crisp-tender. Cut the asparagus into thin ribbons using a
vegetable peeler. Place 1/2 of the avocado slices on each plate in a fan shape. Top with the
tomato slice and then the asparagus ribbons. Drizzle with the basil pesto. Season to taste with
sea salt and pepper.
Calories: 295 per serving
©Storm Force Fitness 2009
Asparagus and Turkey Wraps
Makes 4 servings
1 red bell pepper
24 asparagus spears
1 teaspoon fresh lemon juice
1/8 teaspoon sea salt
1/8 teaspoon ground red pepper flakes
4 leaves Bibb lettuce
8 (15 gram) slices cooked turkey breast
2 cups alfalfa sprouts
Preheat broiler. Cut the bell pepper in half lengthwise; discard seeds and membranes. Place bell
pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes,
until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes; peel.
Snap off the tough ends of asparagus. Steam asparagus, covered, 2 minutes or until crisp-tender.
Place the bell pepper, juice, salt, and ground red pepper in a blender; process until smooth.
Spread 1 tablespoon of the bell pepper mixture evenly over each lettuce leaf. Layer each with 2
turkey slices, 1/2 cup sprouts, and 6 asparagus spears; roll up. Serve with remaining bell pepper
mixture.
Calories: 225 per serving
©Storm Force Fitness 2009
Balsamic Chicken with Watercress
Makes 4 servings
60 ml balsamic vinegar, plus 2 tablespoons
60 ml olive oil, plus 2 tablespoons
4 (125 gram) skinless, boneless chicken breast halves
2 large bunches watercress, washed and dried
Place the 60 ml vinegar, 60 ml olive oil and chicken in a shallow baking dish, toss to coat. Let
marinate for 1 hour in refrigerator. Preheat broiler.
Remove chicken from dish; discard marinade. Place chicken on broiler pan and cook for 6
minutes on each side, until cooked through.
Combine the remaining balsamic, olive oil, and watercress; toss well. Divide the greens mixture
evenly among 4 plates; top each serving with 1 chicken breast half.
Calories: 221 per serving
©Storm Force Fitness 2009
Barbecue Chicken and Grape Salad
Makes 4 servings
1 teaspoon onion powder
1 teaspoon paprika
1 teaspoon ancho chili powder
3/4 teaspoon salt, divided
4 (125 gram) boneless, skinless chicken breast halves
1 teaspoon olive oil 100 grams seedless green grapes, halved
100 grams seedless red grapes, halved
70 grams coarsely chopped celery
70 grams thinly sliced red onion
1 tablespoon cider vinegar
Juice of 1 orange
30 grams coarsely chopped walnuts, toasted
Preheat oven to 180 degrees C.
Combine onion powder, paprika, chili powder, and 1/2 teaspoon salt; sprinkle over chicken. Heat
oil in a large nonstick skillet over medium-high heat. Add the chicken, and sauté 2 minutes on
each side or until browned. Wrap handle of skillet in foil and for 10 minutes or until done.
Remove from pan; refrigerate until chilled. Chop into bite-sized pieces.
Combine the remaining salt, green grapes, and next 5 ingredients in a large bowl. Add chopped
chicken, and toss to coat. Sprinkle salad with walnuts.
Calories: 266 per serving
©Storm Force Fitness 2009
Basil Shrimp with Brown Rice
Makes 2 servings
1 regular-size foil oven bag
300 grams cooked brown rice
1 teaspoon olive oil
150 grams diced tomato
50 grams sliced green onions
1/2 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
350 grams large shrimp, peeled and deveined
10 grams chopped fresh basil
Preheat oven to 220 degrees C.
Coat inside of oven bag with cooking spray. Place the bag on a large shallow baking pan.
Place the rice in a large bowl. Stir in the oil and next 6 ingredients. Place the orzo mixture in
prepared oven bag. Combine shrimp and basil. Arrange shrimp mixture on orzo mixture. Fold
edge of bag over to seal. Bake for 20 minutes, or until the shrimp are cooked through. Cut open
bag with a sharp knife, and peel back the foil.
Calories: 398 per serving
©Storm Force Fitness 2009
Braised Cabbage With Minced Beef
Makes 3 servings
1 teaspoon olive oil
175 grams lean minced beef
75 grams thinly sliced red onion
750 grams thinly sliced red cabbage
2 green apples, peeled and finely chopped
1/2 apple, peeled, cored and pureed
Juice of one orange
2 tablespoons cider vinegar
1/4 teaspoon sea salt
1/4 teaspoon dried thyme
1/8 teaspoon black pepper
1 bay leaf
Heat oil in a large nonstick skillet over medium high heat. Add the beef and onion to pan; cook
4 minutes or until browned, stirring to crumble. Add cabbage and remaining ingredients; bring to
a boil. Cover, reduce heat, and simmer 15 minutes or until cabbage is tender, stirring
occasionally. Discard bay leaf.
Calories: 226 per serving
©Storm Force Fitness 2009
Broccoli and Chicken Salad
Makes 4 servings
4 (125 gram) skinless, boneless chicken breast halves, boiled
2 garlic cloves, minced
1 (500 gram) package fresh broccoli flowerets, steamed
4 green onions, chopped
1 red bell pepper, chopped
100 grams grated carrots
1 tablespoon cider vinegar
1 tablespoon olive oil
Sea salt and pepper
Chopped peanuts, for garnish
Cut the chicken into bite-sized pieces and toss together with the garlic, broccoli, and next 5
ingredients. Season to taste with salt and pepper. Sprinkle with peanuts before serving.
Calories: 265 per serving
©Storm Force Fitness 2009
Nicoise Salad
Makes 6 servings
1 garlic clove, minced
2 teaspoons grated lemon zest
350 grams tuna packed in water, drained
1 1/2 tablespoons chopped fresh tarragon
1 1/2 tablespoons white vinegar
150 grams chopped pitted kalamata olives
Sea salt and pepper
6 radishes, thinly sliced
1 medium tomato, thinly sliced
3 eggs, hard boiled and sliced
1/2 avocado, thinly sliced
Chopped parsley, for garnish
In a medium bowl, stir together the garlic, zest, tuna, tarragon, vinegar, olives and salt and
pepper to taste. Divide the tuna mixture between each of 6 plates. Surround the tuna on each
plate with radish slices, then the tomato, eggs, and avocado slices. Sprinkle parsley on top.
Calories: 258 per serving
©Storm Force Fitness 2009
Caribbean Cobb Salad
Makes 4 servings
1 head romaine lettuce, shredded
500 grams medium shrimp, cooked and peeled
150 grams cubed peeled papaya
150 grams cubed fresh pineapple
1 avocado, chopped and peeled
100 grams chopped red or green bell pepper
1 (450 gram) can black beans, rinsed and drained
3 tablespoons chopped unsalted cashews, toasted
Sea salt and pepper, to taste
Arrange lettuce on a serving platter. Spoon the shrimp down center of platter; arrange papaya,
pineapple, avocado, bell pepper, and black beans in rows on either side of shrimp. Drizzle your
favorite low fat vinaigrette on top; sprinkle with cashews.
Calories: 355 per serving
©Storm Force Fitness 2009
Chard and White Bean Soup
Serves 6
350 grams Swiss chard
1/2 large onion, chopped
1 green bell pepper, chopped
2 liters all natural, low sodium chicken stock
75 ml fresh lemon juice
1/2 tomato, pureed
1 1/2 teaspoons fresh thyme leaves
4 (450 gram) cans cannellini beans, rinsed and drained
Sea salt and pepper
Rinse and drain chard. Trim discolored ends from stems. Thinly slice stems and coarsely chop
leaves. In a large soup pot over medium-high heat, warm the olive oil. Add the onion and pepper
and sauté until soft. Stir in the chard, broth, lemon juice, tomato paste and thyme. Bring to a boil
over high heat, stirring frequently. Reduce heat, cover, and simmer until chard stems are tender-
crisp to bite, 2 to 4 minutes; stirring occasionally. Stir in beans and bring to a simmer. Season to
taste with salt and pepper. Serve warm.
Calories: 240 per serving
©Storm Force Fitness 2009
Cherry Pecan Chicken Salad
Makes 4 servings
3 skinless, boneless chicken breasts, roasted and chopped
350 grams pitted sweet cherries, halved
1/2 English cucumber, peeled and chopped
75 grams frozen green peas, thawed
50 grams chopped celery
50 grams chopped red onion
50 grams chopped carrot
3 tablespoons chopped pecans, toasted
2 tablespoons sliced green onions
2 teaspoons chopped fresh tarragon
For the dressing:
50 ml olive oil
50 ml balsamic vinegar
1 tablespoon fresh thyme leaves
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
To prepare salad, combine first 10 ingredients in a large bowl. To prepare dressing, combine
olive oil and the remaining ingredients in a blender, and process until smooth. Pour over chicken
mixture; toss gently to coat. Cover and chill 1 hour.
Calories: 277 per serving
©Storm Force Fitness 2009
Chicken and Bean Slaw
Makes 4 servings
4 cooked chicken breasts, chopped
250 grams shredded cabbage and carrot mix
1 (450 gram) can kidney beans, drained and rinsed
1/2 bunch green onions, chopped
125 ml white vinegar
50 ml olive oil
2 tablespoons chopped jalapeno pepper
Sea salt and pepper, to taste
Mix first all ingredients and let sit overnight in the refrigerator. Season to taste with salt and
pepper.
Calories: 259 per serving
©Storm Force Fitness 2009
Chicken and Leeks in Parchment
Makes 4 servings
2 leeks
2 carrots
2 teaspoons olive oil
4 (125 gram) skinless, boneless chicken breast halves
4 teaspoons ground mustard seed
4 teaspoons chopped fresh thyme
1/2 teaspoon sea salt
1/2 teaspoon freshly ground pepper
Preheat oven to 220 degrees C.
Cut the leeks and carrots into thin strips. Cut 4 (25 cm) circles of parchment; fold circles in half.
Open circles, and brush half with oil. Place 1 chicken breast on each oiled half and spread with
mustard. Top with leek and carrot. Sprinkle with thyme, salt, and pepper. Fold paper over;
starting at the end, pleat and crimp edges to seal. Place on a baking sheet. Bake for 20 to 25
minutes, until the chicken is cooked through.
Calories: 200 per serving
©Storm Force Fitness 2009
Chicken and Pear Salad
Makes 4 servings
40 grams slivered almonds
500 grams boneless, skinless chicken breasts, grilled
1 ripe pear
125 ml balsamic vinegar
2 tablespoons olive oil
1/2 teaspoon sea salt
350 grams kale leaves, deribbed and coarsely chopped
3 thinly sliced green onions
In a large nonstick sauté pan over medium heat, stir nuts until golden, about 3 minutes. Let cool.
Cut chicken into strips. Rinse pear and cut lengthwise into quarters. Trim core from each quarter
and discard; thinly slice quarters lengthwise.
In a large bowl, mix vinegar, olive oil, and salt. Add kale, green onions, almonds, chicken, and
3/4 of the pear slices. Mix gently to coat. Spoon 1/4 of the salad onto each of 4 dinner plates and
top portions equally with remaining pear slices. Add pepper to taste.
Calories: 315 per serving
©Storm Force Fitness 2009
Turkey and Strawberries on Greens
Makes 4 servings
2 cooked turkey breasts, shredded
200 grams strawberries, quartered
50 grams finely chopped celery
50 grams finely chopped red onion
1 tablespoon sesame seeds, toasted
1 tablespoon chopped fresh mint
1 tablespoon olive oil
1 tablespoon fresh lemon juice
1/2 teaspoon paprika
1/8 teaspoon salt
1/8 teaspoon black pepper
250 grams mixed salad greens
Combine first 4 ingredients in a large bowl. Combine sesame seeds and next 6 ingredients in a
small bowl, stirring well with a whisk. Pour over turkey mixture; toss well to coat. Cover and
chill 1 hour. Serve over salad greens.
Calories: 200 per serving
©Storm Force Fitness 2009
Chicken and Chutney Bites
Makes 2 servings
200 grams chopped mango
200 grams chopped tomatoes
1 tablespoon chopped jalapeno peppers
1/4 teaspoon sea salt
2 teaspoons water
2 skinless, boneless chicken breast halves
1/4 teaspoon lemon pepper
1 cup cooked brown rice
In a small sauce pan, mix the mango, tomatoes, jalapeno, salt and water. Bring to a simmer and
cover. Cook for 10 to 15 minutes until softened; stirring frequently.
Preheat oven to 220 degrees C.
Cut each chicken breast into 6 cubes. Sprinkle with seasoning. Mix the chutney and salsa
together and pour over chicken. Toss to coat. Place in a shallow baking dish a cook for 15 to 20
minutes or until the chicken is cooked through. Serve warm over rice.
Calories: 235 per serving
©Storm Force Fitness 2009
Fig and Brown Rice Pilaf
Makes 4 servings
75 ml water
500 ml all natural, low sodium chicken stock
175 grams uncooked brown rice
1 tablespoon olive oil
75 grams finely chopped onion
50 grams finely chopped celery
150 grams chopped figs
3/4 teaspoon dried thyme
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
1/4 teaspoon paprika
Bring water and stock to a boil in a medium saucepan. Add the brown rice; cover, reduce heat,
and simmer for 15 minutes or until rice is tender. Drain any excess liquid.
Heat the olive oil in a large nonstick skillet over medium high heat. Add onion and celery; sauté
for 5 minutes or until tender. Stir in the rice, figs, thyme, salt, pepper, and paprika. Remove from
heat, and keep warm until ready to serve.
Calories: 314 per serving
©Storm Force Fitness 2009
Chicken Couscous Paella
Makes 4 servings
175 grams uncooked whole grain couscous
1 tablespoon olive oil
1/2 bunch asparagus, sliced on the bias
125 grams frozen peas
50 grams diced red onion
175 grams shredded cooked chicken breast
3 tablespoons finely chopped fresh cilantro
3 tablespoons finely chopped fresh parsley
125 ml low sodium chicken stock
2 tablespoons fresh lime juice
2 tablespoons finely chopped seeded jalapeño peppers
1/4 teaspoon sea salt 1/4 teaspoon black pepper
250 grams watercress
Cook the couscous according to package instructions. Heat the oil in a nonstick sauté pan over
medium high heat. Add asparagus, peas, and onion; sauté 4 minutes. Add asparagus mixture,
chicken, cilantro, and parsley to the couscous.
Combine stock and next 4 ingredients. Pour over bulgur mixture; toss to coat. Arrange
watercress on each of 4 plates; top with couscous mixture.
Calories: 246 per serving
***Important: This meal contains wheat so avoid it if wheat intolerant***
©Storm Force Fitness 2009
Chicken Pad Thai Lettuce Wraps
Makes 6 servings (2 wraps per serving)
125 ml all natural peanut butter
1/2 teaspoon sea salt
2 tablespoons water
2 teaspoons fresh lime juice
1/8 teaspoon red pepper flakes
2 tablespoons chopped fresh ginger
500 grams skinless, boneless chicken breast halves
12 romaine lettuce leaves
100 grams carrot, cut into matchstick-sized pieces
100 grams jicama, cut into matchstick-sized pieces
100 grams cucumber, cut into matchstick-sized pieces
50 grams fresh bean sprouts 50 grams shredded red cabbage
Combine first 6 ingredients in a small sauté pan over medium heat; stir constantly with a whisk
until melted and warmed through. Set aside.
Heat a large nonstick sauté pan over medium-high heat. Add chicken; cook 5 minutes on each
side or until done. Cut the chicken into thin slices. Cut off the raised portion of the main vein of
each lettuce leaf. Divide chicken evenly among lettuce leaves; top with carrot, jicama, cucumber,
bean sprouts, and cabbage, dividing evenly. Roll up, secure with a toothpick, and serve with the
peanut dipping sauce.
Calories: 285 per serving
©Storm Force Fitness 2009
Gazpacho
Makes 4 servings
500 grams Roma tomatoes, chopped
125 grams diced green peppers
125 grams diced cucumbers
4 garlic cloves, crushed
120 ml white vinegar
250 ml olive oil
Salt and pepper
Combine all the ingredients; cover, refrigerate, and marinate overnight. Purée the marinated
ingredients in a blender, working in batches if necessary. Strain through a fine-mesh sieve.
Adjust seasoning with salt and pepper. Chill the soup thoroughly before serving.
Calories: 200 per serving
©Storm Force Fitness 2009
Green Lentil Salad
Makes 5 servings
1 onion, sliced
340 grams green lentils, rinsed and sorted
1 garlic clove, minced
2 shallots, minced
1 tablespoon ground mustard seeds
20 ml cider vinegar
Salt and pepper
50 ml olive oil
Chopped parsley, for garnish
Place the onion in a medium pot with the lentils and garlic. Cover with cold water. Cover the pot
and bring to a boil over medium heat. Reduce the heat to low and simmer for 25 to 35 minutes
until the lentils are tender, but still intact. The cooking liquid should be absorbed when the lentils
are cooked. Discard the onion and garlic. Toss the warm lentils with the shallots.
Combine the mustard, vinegar, salt, and pepper. Gradually whisk in the oil. Adjust seasoning
with salt and pepper, if necessary. Add the dressing to the warm lentils and shallots. Mix well.
Garnish with the parsley.
Calories: 245 per serving
©Storm Force Fitness 2009
Poached Breast of Chicken with Tarragon Sauce
Makes 4 servings
2 tablespoons olive oil
4 (125 gram) boneless skinless chicken breasts
Sea salt and pepper
300 ml all natural, low sodium chicken stock
1 dried bay leaf
1/2 teaspoon dried thyme
1/2 teaspoon dried tarragon
Heat the oil in a large sauté pan. Season the chicken breasts with salt and pepper, and arrange
them in one layer in the pan. Add the stock, bay leaf, thyme and dried tarragon. Cover the
chicken and bring the liquid to a simmer, reduce the heat to low and let simmer, covered.
Continue to poach until cooked through, about 20 minutes. Serve with steamed vegetables.
Calories: 200 per serving
©Storm Force Fitness 2009
Balsamic Watercress and Pear Salad
Makes 2 servings
30 ml sunflower oil
30 ml balsamic vinegar
2 shallots, minced
Juice of 1 orange
Sea salt and pepper
250 grams watercress
2 ripe pears, diced
2 stalks sliced celery
25 grams chopped walnuts, toasted
Combine the oil, vinegar, shallots, orange juice, salt, and pepper in a bowl and whisk until
combined. Add the watercress, pears, and celery to the bowl and toss until evenly coated with the
vinaigrette. Garnish with the walnuts and serve immediately.
Calories: 125 per serving
©Storm Force Fitness 2009
Stir-Fried Asparagus with Shiitake Mushrooms
Makes 2 servings
15 ml olive oil
15 ml sesame oil
2 teaspoons chopped garlic
1 tablespoon chopped fresh ginger
500 grams asparagus, washed and sliced
180 grams shiitake mushrooms, sliced
75 grams mixed beans
Crushed red chilies, to taste
Heat the oils in a large sauté pan over high heat. Add the garlic and ginger, and sauté for a few
seconds. Add the asparagus and mushrooms and cook an additional 2 minutes. Add the mixed
beans and crushed red chilies and continue to cook until the asparagus is nearly tender,
approximately 3 minutes more.
Calories: 280 per serving
©Storm Force Fitness 2009
Red Snapper Veracruz
Makes 2 servings
3 tablespoons fresh lemon juice
1 clove garlic, minced
1 teaspoon paprika
2 (175 gram) fillets of red snapper
1 orange pepper, chopped up
10 cherry tomatoes, halved
2 green onions, chopped
Sea salt and pepper
Preheat oven to 220 degrees C.
Mix lemon, garlic and smoked paprika in a small bowl. Place snapper fillets in a shallow baking
dish and coat with lemon mixture. Sprinkle peppers, tomatoes, onions over top of the snapper.
Season with salt and pepper and cover with foil. Bake for approximately 15 minutes, until the
fish is white and flaky. Can be served warm or cold.
Calories: 176 per serving
©Storm Force Fitness 2009
Butternut Squash and Pomegranate Salad
Makes 4 servings
4 cups of butternut squash, peeled, seeded and roughly chopped into small cubes
1 tablespoon olive oil
2 teaspoons fresh chopped rosemary
1/2 tsp dried crushed red pepper
Sea salt to taste
For the dressing:
Juice of 2 oranges
1 tablespoon fresh lemon juice
1 1/2 tablespoons olive oil
250 grams watercress
1/3 cup walnuts, toasted, coarsely chopped 200 grams pomegranate seeds
Preheat oven to 220 degrees C.
Toss butternut squash, olive oil, rosemary, and crushed red pepper on large rimmed baking sheet.
Sprinkle with salt. Roast for 15 minutes. Stir and bake for an additional 5 to 10 minutes, until
browned and tender.
While the squash is baking, whisk the orange juice, lemon juice, and oil together. Set aside.
When you are ready to assemble the salad, combine the lettuce, pomegranate seeds, and walnuts
and lightly toss in the dressing. Spoon warm or room temperature squash over the top of the
salad and enjoy.
Calories: 215 per serving
©Storm Force Fitness 2009
Turkey and Zucchini Skillet
Makes 2 servings
1 teaspoon olive oil
3 cloves of garlic, minced 1/2 onion, sliced
250 grams lean minced turkey
4 medium zucchini, chopped
3 tomatoes, chopped
1 tablespoon dried oregano
Sea salt and pepper
Heat a large nonstick skillet over medium high heat and add the oil. Once the olive oil is hot, stir
in the garlic and onions; cook 5 minutes until translucent. Add the turkey and cook 5 minutes
more. Add the zucchini, tomatoes, oregano, and a pinch of salt and pepper. Cover and cook 5
minutes more, until the turkey is cooked through and the vegetables are tender.
Calories: 220 per serving
©Storm Force Fitness 2009
Spinach and Bison Meatballs
Makes 4 servings
500 grams minced bison
6 cloves garlic, minced
1 onion, minced
50 grams rolled oats
2 egg whites
1 teaspoon nutmeg
250 grams spinach, wilted
Sea salt and pepper, to taste
In a large bowl, combine bison, garlic, onion, oats, egg whites, nutmeg, spinach, salt and pepper.
Mix well. Roll the mixture into individual balls, about 2 tablespoons each.
Heat large nonstick sauté pan over medium high heat and add the oil. Once the oil is warm, add
the meatballs in batches, being sure not to crowd the pan. Brown for three to four minutes on
each side, then add the tomatoes and chicken stock. Bring to a boil and turn the heat to low,
cover and simmer for 10 minutes, until the meatballs are cooked through. Serve with beans or
over spaghetti squash.
Calories: 355 per serving
©Storm Force Fitness 2009
Swiss Chard with Peppers and Garbanzos
Makes 2 servings
1 tablespoon olive oil
1/2 onion, sliced
3 cloves garlic, chopped
2 bell peppers, sliced
1 tablespoon ground cumin
1 teaspoon smoked paprika 1 large bunch of Swiss chard, stemmed and sliced
75 ml all natural, low sodium vegetable broth
1 (450 gram) can of garbanzo beans, rinsed and drained
Sea salt and pepper to taste
Heat the olive oil in a medium sauce pan over medium high heat. Once the oil is hot, add the
onions and sauté 3 to 4 minutes. Next add the peppers and garlic. Cook 5 minutes more, then
add in the cumin and paprika. Stir well. Add the greens and broth. Cover and cook until the
greens are wilted. Stir in the garbanzo beans, season to taste with salt and pepper, serve.
Calories: 295 per serving
©Storm Force Fitness 2009
Chicken Piccata
Makes 4 servings
500 grams boneless, skinless, chicken breasts, pounded until thin
Sea salt and pepper
2 tablespoons olive oil, divided
1 shallot, diced
125 ml all natural, low sodium chicken stock
75 ml fresh lemon juice
30 grams caper berries
1/2 bunch parsley, chopped
1 tablespoon olive oil
Season chicken on both sides with salt and pepper. In a large nonstick sauté pan over medium
high heat, warm 1 tablespoon of the olive oil. Add the chicken and cook for three to four
minutes on each side, or until lightly browned. Remove the chicken and set aside.
Reduce the heat to low, and add the shallots. Cook for 1 minute, then add the in the stock, lemon
juice, and capers. Once bubbles start to form, stir in the remaining oil. Return the chicken to the
pan, warm through, and top with parsley. Serve warm.
Calories: 275 per serving
©Storm Force Fitness 2009
Triple Herb Parsnip Salad
Makes 4 servings
1 kg parsnips, peeled and cubed
1 bunch of asparagus, stemmed chopped
125 grams frozen green peas
2 cloves of garlic, minced
Zest and juice from one lemon
Sea salt, to taste
1 1/2 tablespoon olive oil
3 tablespoons each of dill, tarragon, and parsley
1 tablespoon mustard seeds
Steam parsnips for about 10 minutes until fork tender. Place in a large bowl and then steam the
peas and asparagus until crisp-tender. Add to the bowl with the parsnips. Stir in garlic, lemon
juice, and a pinch of salt. Combine well. Fold in the olive oil, fresh herbs, mustard seed and
lemon zest, serve warm or at room temperature.
Calories: 236 per serving
©Storm Force Fitness 2009
Quick Deviled Egg
Makes 1 serving
1 hard-boiled egg
2 tablespoons all natural chicken or vegetable stock
1 teaspoon ground mustard seed
1 tablespoon fresh chives, diced
Dash of sea salt and black pepper
Paprika
Cut hard-boiled egg in half and gently scoop yolk into bowl. Mix the stock, mustard, chives and
salt/pepper with yolk. Spoon the yolk mixture back into the egg white. Garnish with a sprinkle of
paprika.
Calories: 90 per serving
©Storm Force Fitness 2009
Evening Recipes
Quinoa Stuffed Poblano Chilies
Make 4 servings (Serving Size: 2 stuffed halves)
4 (12 cm) poblano chili peppers
375 ml water
175 grams uncooked quinoa
1 teaspoon olive oil
150 grams chopped green bell pepper
150 grams chopped red bell pepper
150 grams chopped onion
2 teaspoons jalapeno pepper, seeded and minced
2 garlic cloves, minced
2 tablespoons unsalted pumpkin seeds
25 grams minced green onions
1 tablespoon minced fresh cilantro
©Storm Force Fitness 2009
1 tablespoon lime juice
Sea salt and pepper
5 large tomatoes, skinned and pureed
Preheat oven to 175 degrees C.
Cut the chilies in half lengthwise; remove stems and seeds. Set aside. Combine water and quinoa
in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 13 minutes or until liquid
is absorbed. Set aside.
Place a large nonstick sauté pan over medium-high heat until hot, add the oil. Add bell peppers,
onion, jalapeño pepper, and garlic; sauté 2 minutes. Add pumpkin seeds and sauté 2 minutes.
Remove from heat; stir in quinoa, green onions, cilantro, and lime juice. Season to taste with sea
salt and pepper Spoon 1/3 cup quinoa mixture into each chili half.
Pour the tomato juice into a large baking dish and place stuffed chilies in the dish. Cover and
bake for 20 minutes. Spoon tomato juice over chilies, serve warm.
Calories: 320 per serving
©Storm Force Fitness 2009
Beef and Green Onion Stir Fry
Makes 4 servings
1 1/2 bunches green onions
500 grams lean top round steak
3 tablespoons chopped fresh ginger
2 tablespoons olive oil
1 teaspoon sesame oil
1 medium red bell pepper, thinly sliced
250 ml all natural, low sodium beef broth
2 tablespoons white vinegar
1/4 teaspoon crushed red pepper
Sea salt and pepper
Thoroughly wash green onions. Remove root ends and tips of onions; cut into 5-cm pieces. Place
pieces in a large bowl. Cut steak across the grain into thin slices and add to green onions in bowl.
Sprinkle with the ginger and mix.
In a large sauté pan over high heat, add the oils. Sauté beef mixture and red bell pepper, in 2
batches, until beef reaches desired doneness and bell pepper is crisp-tender. Whisk together beef
broth, vinegar, and red pepper flakes. Add to beef mixture in skillet, and bring to a boil. Cook for
2 minutes, serve. Add salt and pepper to taste.
Calories: 390 per serving
©Storm Force Fitness 2009
Swordfish with Mint Caper Sauce
Makes 4 servings
For the sauce:
3 tablespoons olive oil
75 ml fresh lemon juice
1 tablespoon chopped fresh mint
1 1/2 teaspoons capers, drained
1/4 teaspoon garlic
Sea salt and pepper
For the fish:
1 teaspoon paprika
1/2 teaspoon ground coriander
1/4 teaspoon sea salt
1/4 teaspoon ground ginger
1/4 teaspoon ground cumin 1/4 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
4 (175 gram) swordfish steaks
To prepare sauce, combine the first 5 ingredients in a small sauté pan and bring to a simmer.
Cook for 2 minutes, season to taste with salt and pepper, set aside.
To prepare fish, heat a nonstick grill pan over medium-high heat. Combine paprika and next 6
ingredients; sprinkle over both sides of fish. Lightly coat both sides of fish with cooking spray;
add fish to pan. Cook 4 minutes on each side or until fish flakes easily when tested with a fork or
until desired degree of doneness. Serve with the sauce. Garnish with mint sprigs, if desired.
Calories: 222 per serving
©Storm Force Fitness 2009
Fennel-Infused Mussels
Makes 2 servings
2 teaspoons olive oil
2 small bulbs fennel, coarsely chopped
1 teaspoon fennel seeds
2 garlic cloves, minced
175 ml all natural, low sodium fish stock
125 ml water
3 tablespoons fresh lemon juice
1/2 teaspoon sea salt
2 (450 gram) cans diced tomatoes, liquid reserved
1 kg fresh mussels, scrubbed and debearded
Heat the oil in a large pot over medium-high heat. Add fennel, fennel seeds, and garlic; sauté 3
minutes. Stir in water, juice, salt, and tomatoes; bring to a boil. Reduce heat, and simmer 7-8
minutes. Add mussels; cover and cook 6 minutes or until shells open. Remove from heat; discard
any unopened shells.
Calories: 303 per serving
©Storm Force Fitness 2009
Pan Grilled Tuna
Makes 4 servings
2 teaspoons sesame oil
4 (175 gram) fresh tuna steaks
Sea salt and pepper
Place a large nonstick sauté pan over high heat. When pan is hot, add the sesame oil. Season the
tuna steaks on both sides with salt and pepper. Sear the tuna, turning once, until browned on the
surface and red in the center, or medium rare, 4 to 5 minutes total. Serve with steamed
vegetables.
Calories: 290 per serving
©Storm Force Fitness 2009
White Bean Chicken Chili
Makes 4 servings
1 teaspoon olive oil
2 tablespoons chopped Serrano peppers
1 teaspoon ground cumin
1 medium onion, chopped
500 grams minced chicken
1 (450 gram) can small white beans, rinsed and drained
250 ml all natural, low sodium chicken stock
250 grams sweet corn
Chili powder
Sea salt and pepper
In a medium soup pot over medium heat, add the oil and stir in the peppers, cumin, onion, and
chicken until the meat is cooked through, about 8 minutes. Add beans, stock, and corn. Stir just
until hot, 1 to 2 minutes. Ladle into wide bowls. Sprinkle with chili powder and season with salt
and pepper to taste.
Calories: 375 per serving
©Storm Force Fitness 2009
Flank Steak with Tomato Relish
Makes 4 servings
For the steak:
1 teaspoon whole black peppercorns
1 teaspoon cumin seeds
2 whole cloves
1 tablespoon chopped chipotle chili pepper
2 tablespoons cider vinegar
1 tablespoon fresh thyme leaves
3/4 teaspoon sea salt
1 garlic clove, peeled
500 grams lean flank steak
For the relish:
250 grams fresh sweet corn kernels
1 large tomato, chopped and seeded
100 grams chopped roasted red bell peppers
2 tablespoons cider vinegar
1 tablespoon olive oil
3/4 teaspoon sea salt
©Storm Force Fitness 2009
To prepare steak, cook the first 3 ingredients in a small nonstick skillet over medium heat for 45
seconds or until toasted. Place the peppercorn mixture in a food processor; pulse until finely
ground. Add the pepper, vinegar, and the next 3 ingredients; process until smooth. Combine
vinegar mixture and steak in a large zip-top plastic bag; seal and marinate in refrigerator 24
hours. Remove from bag; discard marinade.
Preheat grill to high heat.
Cook the steak 4 to 5 minutes on each side for medium. Cover and let sit 10 minutes before
slicing. To prepare the relish, heat a large nonstick skillet over medium-high heat. Add corn;
sauté 5 minutes or until lightly browned. Remove from heat; stir in tomato and remaining
ingredients. Serve warm with steak.
Calories: 350 per serving
©Storm Force Fitness 2009
Adobo Beef
Makes 6 servings
250 ml fresh lime juice
2 teaspoons black pepper
2 teaspoons dried oregano
2 teaspoons ground cumin
1 1/2 teaspoons sea salt
6 garlic cloves, crushed
1 kg beef tenderloin
1 1/2 teaspoons olive oil 2 tablespoons coarsely chopped fresh cilantro
2 tablespoons finely chopped green onions
Combine first 6 ingredients in a large baking dish. Trim fat from the beef. Place tenderloin in
dish, turning to coat; cover and marinate in refrigerator 1 hour, turning pork occasionally.
Heat grill to high.
Remove beef from dish; discard marinade. Brush with oil. Place on the grill and cook 25
minutes, turning once, or until thermometer cooked to desired doneness. Cut into slices and
sprinkle with cilantro and green onions.
Calories per serving: 258
©Storm Force Fitness 2009
Almond Crusted Salmon
Makes 4 servings
50 grams slivered almonds
1 tablespoon whole coriander seeds, plus 2 teaspoons
1 tablespoon cumin seeds
1 tablespoon sesame seeds
1/4 teaspoon dried thyme
1 teaspoon coarse sea salt, divided
1/2 teaspoon freshly ground black pepper
4 (175 gram) center-cut, skin-on salmon fillets
1 egg white
2 teaspoons olive oil
In a skillet over medium-high heat, toast almonds, stirring constantly, until golden brown, about
3 minutes. Let cool, then chop finely and transfer to a bowl.
In the same skillet, toast coriander and cumin seeds until fragrant, about 2 minutes, stirring once
or twice. Let cool, then grind coarsely in a food processor. Toast and grind sesame seeds the
same way. Add ground spices and sesame seeds to almonds along with thyme, 3/4 tsp. salt, and
pepper. Mix to combine.
Brush skinless side of fillets with egg white, then season with the remaining salt. Coat with the
almond-spice mixture, pressing slightly so it adheres to fish.
Turn all burners to high and close lid. When the temperature inside the grill reaches 200 degrees
C, place a sheet of foil on the grill and spray with cooking spray, let sit 2 minutes.
Brush salmon skins with oil and set the filets skin side down. Cover grill and cook fish until skin
is light brown and crisp, about 10 to 15 minutes. Use a spatula to remove the fish from the foil
and serve warm with your favorite vegetables.
Calories: 396 per serving
©Storm Force Fitness 2009
Bouillabaisse
Makes 4 servings
2 teaspoons olive oil, divided
150 grams finely chopped onion
150 grams finely chopped fennel bulb
3 tablespoons finely chopped shallots
1/2 teaspoon chopped fresh thyme
2 garlic cloves, minced
500 ml water
1 tomato, peeled and pureed
250 ml all natural, low sodium fish stock
350 grams sweet potato, peeled and cubed
1 (350 gram) fennel bulb, cut into 8 wedges
4 (175 gram) salmon fillets
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Heat 1 teaspoon oil in a large stock pot over medium heat. Add onion and next 4 ingredients;
cook 7 minutes or until tender, stirring frequently. Stir in water, tomato, and fish stock; bring to a
boil. Reduce heat, and simmer 45 minutes.
Strain mixture through a sieve over a bowl; discard solids. Return mixture to pan; bring to a boil.
Add potato; cook 10 minutes. Add fennel; cook 4 minutes. Remove from heat, and keep warm.
Heat 1 teaspoon oil in a separate nonstick sauté pan over medium-high heat. Sprinkle fish with
salt and pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when
tested with a fork. Pour the soup into serving bowls and place the salmon on top.
Calories: 371 per serving
©Storm Force Fitness 2009
Marinated Sea Bass
Makes 4 servings
2 tablespoons minced fresh cilantro
1 tablespoon minced fresh ginger
Juice of 1 orange
2 garlic cloves, minced
4 (75 gram) striped bass fillets
Combine first 4 ingredients in a large zip-top plastic bag; add fish to bag. Seal and marinate in
refrigerator 10 minutes, turning once. Remove fish from bag, and reserve marinade.
Heat a large nonstick sauté pan over medium-high heat. Add fish to pan; cook 4 minutes on each
side or until fish flakes easily when tested with a fork. Remove fish from pan. Add marinade to
pan; bring to a boil. Cook 30 seconds; serve with fish. Serve with brown rice or steamed
vegetables.
Calories: 185 per serving
©Storm Force Fitness 2009
Greek Garlic Chicken
Makes 8 servings
8 chicken leg pieces (thighs and drumsticks attached)
30 grams minced garlic
125 ml lemon juice
75 ml olive oil
2 1/2 tablespoons dried oregano
2 tablespoons coarse ground pepper
1 tablespoon sea salt
2 tablespoons chopped parsley
2 tablespoons chopped kalamata olives
Preheat oven to 190 degrees C.
Trim any fat from the chicken and remove the skin. Place in a large baking dish. In a bowl, mix
minced garlic, lemon juice, olive oil, oregano, pepper, and salt. Smear garlic mixture evenly over
chicken, and then arrange legs, cut side down, in a single layer.
Bake until cooked through, about 1 1/2 hours, basting every 30 minutes. Transfer to a serving
platter and garnish with parsley and olives.
Calories: 400 per serving
©Storm Force Fitness 2009
Baked Sole Hobo Packs
Makes 4 servings
1 tablespoon cider vinegar
1 teaspoon fresh minced ginger
1 teaspoon sesame oil
4 (175 gram) catfish fillets
4 green onions, sliced
1/2 red bell pepper, chopped
1/2 cucumber, finely chopped
Preheat oven to 220 degrees C.
Combine vinegar, ginger, and sesame oil, stirring well. Cut 4 (27 cm) squares of aluminum foil;
place a fish fillet in center of each square. Spoon the green onions, bell pepper, and cucumber
evenly over each fillet, then drizzle the vinegar mixture evenly over the vegetables. Fold foil
over fillets to make packets, and seal edges tightly.
Place fish packets on a baking sheet and cook for 12 minutes. Serve with brown rice or fruit.
Calories: 151 per serving
©Storm Force Fitness 2009
Lemon Pepper Flounder
Makes 4 servings
2 tablespoons grated lemon zest
1 tablespoon olive oil
1 1/4 teaspoons coarse black pepper
1/2 teaspoon sea salt
2 garlic cloves, minced
4 (175 gram) flounder fillets
Lemon wedges
Preheat oven to 210 degrees C.
Combine first 5 ingredients. Place fillets on a nonstick baking sheet coated. Rub garlic mixture
evenly over fillets. Bake for 8 minutes or until fish flakes easily when tested with a fork. Serve
with lemon wedges, if desired. Serve with wholegrain couscous or steamed vegetables.
Calories: 105 per serving
©Storm Force Fitness 2009
Balsamic Grilled Filets
Makes 4 servings
3 tablespoons olive oil
3 tablespoons balsamic vinegar
2 tablespoons mustard seeds
1 teaspoon sea salt
1/2 teaspoon freshly ground pepper
4 (150 gram) filet mignon steaks, 1 inch thick
4 small red onions, halved
4 plum tomatoes, halved
Mix together the oil, vinegar, mustard seeds, salt, and pepper in a large, shallow dish. Place
steaks in marinade and turn to coat. Cover with plastic wrap and refrigerate 30 minutes or
overnight.
Heat the grill to medium-high heat. Lightly brush onion and tomato halves with oil. Place onions
on grill, cut side down, and grill 10 minutes with the lid down. Turn and cook 5 minutes more;
transfer to a plate and keep warm.
Place steaks on grill and cook, without turning, 4 minutes with the lid down. Turn steaks and
place tomatoes, cut side down, on grill. Cook steak and tomatoes, with lid down, 4 minutes.
Transfer steak to plates along with the onions and tomatoes.
Calories: 225 per serving
©Storm Force Fitness 2009
Grilled Oysters with Ginger Sauce
Makes 4 servings
1/2 cup white vinegar
1/4 cup fresh lime juice
1 1/2 tablespoons minced shallots
2 teaspoons chopped fresh ginger
1 teaspoon freshly ground pepper
36 fresh oysters, in their shells
Whisk together the first 5 ingredients in a small bowl. Set aside.
Scrub oysters with a stiff brush under running water. Insert an oyster knife into the hinged edge
of each oyster; twist knife handle back and forth until top shell is loose. Slide oyster knife along
the bottom of the top shell to detach muscle. Remove and discard top shell, keeping the oyster in
the deeper bottom shell. Spoon approximately 1 teaspoon sauce over each oyster.
Grill uncovered, over high heat 1 to 2 minutes or until sauce boils. Remove oysters from grill
with tongs, being careful not to spill sauce. Serve immediately.
Calories: 369 per serving
©Storm Force Fitness 2009
Beef and Couscous Stew
Makes 8 servings
1 kg beef stew meat, trimmed and cubed
2 teaspoons olive oil
3 medium leeks, chopped
250 grams chopped carrot
4 garlic cloves, minced
1 1/2 liters water
1 1/2 teaspoons sea salt
1 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
4 bay leaves
350 ml all natural, low sodium beef broth
200 grams uncooked whole grain couscous
Heat a large stock pot over medium-high heat. Add half of beef; cook 5 minutes, browning on all
sides. Remove from pan. Repeat procedure with remaining beef. Add the oil, leek, carrot, and
garlic; sauté 4 minutes or until lightly browned. Return beef to pan. Add water and next 5
ingredients; bring to a boil. Cover, reduce heat, and simmer 1 hour. Add couscous; cook 30
minutes or until beef and couscous are tender. Discard bay leaves.
Calories: 308 per serving
***Important: This meal contains wheat so avoid it if wheat intolerant***
©Storm Force Fitness 2009
Blackened Snapper
Makes 6 servings
250 ml olive oil
125 ml fresh lemon juice
2 tablespoons dried thyme
2 tablespoons dried basil
1 1/2 tablespoons coarsely ground black pepper
2 teaspoon dried crushed red pepper
1 teaspoon sea salt
6 (175 gram) red snapper fillets, skinned
Chopped parsley
Lemon wedges
Melt oil in medium saucepan over low heat. Stir in lemon juice through sea salt. Cook over low
heat for 10 minutes; pour into shallow dish. Dip fillets into olive oil mixture, coating thoroughly.
Place fillets on platter; cover and chill at least 1 hour.
Heat a large cast-iron skillet over high heat until a drop of water sizzles in the pan. Add 2 fillets,
and cook 2 minutes on each side or until fish flakes with a fork. Keep cooked fillets warm.
Repeat procedure with remaining fillets. Garnish with parsley and serve with lemon wedges.
Calories: 295 per serving
©Storm Force Fitness 2009
Boiled Lobster
Makes 4 servings
4 liters water
2 tablespoons sea salt
4 (350 gram) live lobsters
Combine water and salt in a very large stock pot; bring to a boil. Plunge lobsters headfirst into
boiling water, and return water to a boil. Cover, reduce heat, and simmer 10 minutes. Drain and
cool slightly.
Place each lobster on its back, twist the body and tail shell apart, and cut the body shell open
using kitchen shears. Remove liver and coral roe. Remove meat from tail shell. Remove
intestinal vein that runs from the stomach to tip of the tail. Return tail meat to shell. Crack claws
using a seafood or nut cracker. Serve with steamed vegetables.
Calories: 400 per serving
©Storm Force Fitness 2009
Brick Grilled Quail
Makes 4 servings
8 quail
75 ml lemon juice
10 grams chopped parsley
3 tablespoons olive oil
3 tablespoons minced garlic
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 teaspoon coarse ground pepper
1/2 teaspoon red pepper flakes
1/2 teaspoon sea salt
With poultry shears or kitchen scissors, cut along one side of backbone on each bird, cutting
back completely in two. Rinse birds well and pat dry. Pull birds open and set skin side up on a
flat surface; with your hand, press birds to flatten.
In a large baking dish, mix lemon juice, parsley, olive oil, garlic, basil, oregano, pepper, chili
flakes, and 1/2 teaspoon salt. Rub mixture all over birds. Place in dish, overlapping and stacking
as needed. Cover and chill at least 30 minutes or up to 1 day.
Preheat grill to medium.
Place birds, skin side down and side by side, on the grill. Place a large baking sheet on top of the
quail and place 4 to 5 bricks on the baking sheet. Cover grill and cook until skin is well browned
about 12 to 15 minutes. Remove weighted pan and, with a wide spatula, turn birds over. Cover
grill and cook without weighted pan until meat at thigh bones are no longer pink, 2 to 5 minutes
more.
Calories: 419 per serving
©Storm Force Fitness 2009
Broiled Salmon Burgers
Makes 5 servings
3 large eggs, lightly beaten
3 tablespoons lemon juice
2 tablespoons minced shallots
2 tablespoons mustard seeds
1 garlic clove, minced
5 (125 gram) skinless salmon fillets, ground
Sea salt and ground pepper
Preheat broiler to high.
Combine all ingredients and mix well. Season to taste with salt and pepper. Form into 5 patties,
and place on a baking sheet. Broil for 5 to7 minutes on each side or until the burgers are just
cooked through.
Calories: 295 per serving
©Storm Force Fitness 2009
Stewed Chicken
Makes 4 servings
2 teaspoons olive oil
4 (125 gram) skinless boneless chicken breast halves
1 liter all natural, low sodium chicken stock
1/4 teaspoon sea salt
1/8 teaspoon crushed red pepper
1 (450 gram) can spicy stewed tomatoes, undrained and chopped
2 garlic cloves, crushed
300 grams sliced okra
200 grams uncooked brown rice
Heat oil in a large nonstick sauté pan over medium-high heat until hot. Add chicken; cook 2
minutes on each side. Add stock, salt, pepper, tomatoes, and garlic; cover, reduce heat, and
simmer 8 minutes or until chicken is done. Add okra; simmer, covered, 3 minutes.
Stir in the brown rice and simmer until rice is cooked, about 25 minutes.
Calories: 326 per serving
©Storm Force Fitness 2009
Chestnut and Sage Stuffed Chicken
Makes 8 servings
2 whole roasting chickens
100 grams coarsely chopped chestnuts
1 teaspoon dried rubbed sage
2 garlic cloves, minced
Juice of one orange
4 zucchini, chopped
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon sea salt
Lemon juice
Preheat oven to 190 degrees C.
Rinse the chickens and pat dry. Set aside.
Combine the chestnuts and next and next 6 ingredients; stir well. Divide the mixture and put into
the cavity of the chickens. Tie the legs together with kitchen twine. Sprinkle the chickens with
salt and pepper and drizzle with lemon juice. Place in a baking dish and cook for 1 hour.
Increase the temperature to 220 degrees C and continue to cook for 20 minutes, until golden
brown and the juices run clear.
Calories: 200 per serving
©Storm Force Fitness 2009
Chicken and Pinto Bean Burritos
Makes 6 servings
1 (450 gram) can pinto beans, rinsed and drained
75 ml water
4 (125 gram) chicken breasts, cooked and shredded
1/4 teaspoon salt
1/4 teaspoon cumin
1/4 teaspoon chili powder
6 large leaves red leaf lettuce
1 tomato, chopped
6 tablespoons chopped black olives
Combine beans and water in a medium skillet and mash lightly with back of a fork. Place pan
over medium high heat; stir in the chicken, salt, cumin and chili powder. Cook 3 minutes, stirring
occasionally, or until thoroughly heated.
Spread about 1/2 cup chicken mixture down the center of each lettuce leaf; top each with tomato
and olives. Wrap, secure with a wooden pick and serve warm.
Calories: 270 per serving
©Storm Force Fitness 2009
Meatball Soup
Makes 8 servings
For the meatballs:
50 grams diced onion
1 tablespoon chopped garlic
1 tablespoon chopped fresh parsley
1 teaspoon onion powder
1 teaspoon black pepper
1/2 teaspoon salt
1 kg lean minced beef
3 large eggs
For the soup:
750 ml water
1 liter all natural, low sodium beef stock
100 grams chopped celery
30 grams chopped green onions
1 (500 gram) package frozen mixed vegetables
©Storm Force Fitness 2009
1 cup uncooked whole grain couscous
Chopped parsley, for garnish
Preheat oven to 220 degrees C.
To prepare meatballs, combine the first 8 ingredients in a bowl; shape mixture into 24 (5 cm)
meatballs. Place meatballs on a baking sheet and cook 20 minutes, or until done.
To prepare soup, bring water and stock to a boil in a soup pot. Add celery, onions, and frozen
vegetables; cook 10 minutes or until vegetables are tender. Add couscous; cook 8 minutes or
until done. Add meatballs; cook 2 minutes or until thoroughly heated. Season to taste with sea
salt and pepper. Place 3 meatballs in each of 8 bowls; divide soup among bowls. Sprinkle evenly
with parsley.
Calories: 302 per serving
©Storm Force Fitness 2009
Venison with Green Apple Salsa
Makes 4 servings
1 tart green apple, diced
1/2 large red onion, diced
1 red bell pepper, diced
1/2 bunch cilantro, chopped
Juice of 2 oranges
75 ml cider vinegar
1/4 teaspoon chipotle chili powder
4 (175 gram) venison steaks
1 tablespoon olive oil
Sea salt and pepper
To make salsa, in a medium bowl, mix apple, onion, bell pepper, cilantro, orange juice, vinegar,
and chili powder. Cover and chill.
Preheat grill to medium high.
Rub the venison with olive oil, salt and pepper. Cook covered about 6 minutes per side until
medium. Serve topped with the chilled salsa.
Calories: 220 per serving
©Storm Force Fitness 2009
Ancho Roasted Cod
Makes 4 servings
1 kg fresh cod fillets
1 teaspoon ancho chili powder
1/2 teaspoon dried oregano
1/2 teaspoon sea salt
2 tablespoons olive oil
1/4 teaspoon ground cumin
Juice of 1 lime
Preheat oven to 220 degrees C.
Lightly coat a roasting pan with vegetable cooking spray. Arrange the cod fillets skin-side
down. Sprinkle with the chili powder, oregano, and salt. Roast 5 to 7 minutes or until the cod is
just opaque and flakes when tested with a fork.
Meanwhile, heat the oil in a small sauté pan over medium-low heat. Add the cumin and lime
juice and continue to cook, 1 minute longer. Drizzle over the cod and serve with steamed
vegetables.
Calories: 200 per serving
©Storm Force Fitness 2009
Seared Salmon with Sweet Pepper Salsa
Makes 4 servings
For the salsa:
75 grams diced red onion
50 grams diced yellow bell pepper
50 grams diced red bell pepper
50 grams diced plum tomato
2 tablespoons chopped fresh cilantro
1 tablespoon minced seeded jalapeno pepper
1 tablespoon fresh lemon juice
2 teaspoons cider vinegar
1/4 teaspoon ground cumin
1/8 teaspoon sea salt
1/8 teaspoon ground coriander
1/8 teaspoon ground red pepper flakes
For the salmon:
2 teaspoons olive oil
4 (175 gram) salmon fillets
©Storm Force Fitness 2009
To make the salsa, combine the first 12 ingredients in a bowl; stir well. Let stand at least 30
minutes, stirring occasionally.
For the salmon, rub the olive oil evenly over the filets and season with salt and pepper. Heat a
nonstick sauté pan over medium-high heat. Add fillets; cook 4 minutes on each side or until fish
flakes easily when tested with a fork. Serve with salsa.
Calories: 315 per serving
©Storm Force Fitness 2009
Chilled Lobster and Asparagus
Makes 4 servings
2 liters water
2 tablespoons sea salt
2 (500 gram) live lobsters
250 grams fresh asparagus
75 ml olive oil
1 1/2 tablespoons fresh lemon juice
1 tablespoon white vinegar
1 shallot, minced
1/2 teaspoon chopped fresh tarragon
1/2 teaspoon chopped fresh parsley
1/8 teaspoon sea salt
1/8 teaspoon freshly ground pepper
1 small head Bibb lettuce
Bring the water and 2 tablespoons salt to a boil in a large stock pot. Plunge lobsters, head first,
into boiling water; return to a boil. Cover, reduce heat, and simmer 10 minutes; drain and cool.
Remove meat from claws and tails. Chill lobster meat.
Cook asparagus in boiling water to cover 3 minutes or until crisp-tender; drain. Plunge into ice
water to stop the cooking process; drain and pat dry. Set aside. Combine olive oil and next 7
ingredients in a jar; cover tightly, and shake vigorously. Arrange lettuce leaves, lobster, and
asparagus on plates and drizzle with dressing.
Calories: 394 per serving
©Storm Force Fitness 2009
Clams and Mussels in Black Bean Sauce
Makes 4 servings
2 dozen littleneck clams
2 dozen large mussels, debearded
200 grams cooked black beans, coarsely chopped
75 ml cider vinegar
5 green onions, thinly sliced
4 garlic cloves, minced
2 tablespoons finely minced ginger
1 tablespoon sesame oil
Scrub clams and mussel shells well with a brush. Discard opened or cracked clams and mussels.
Combine black beans and vinegar, set aside. In a large stock pot, sauté the onions, garlic, and
ginger and sesame oil over medium high heat for 2 minutes. Add clams, mussels and bean
mixture. Bring to a boil; cover and cook 7 minutes or until shells open, stirring once.
Immediately remove opened clams and mussels with a slotted spoon. Continue cooking
remaining clams and mussels for 2 minutes; others may open. Discard any unopened shells.
Bring pan juices to a boil; cook over medium heat for 3 to 4 minutes. Transfer to a bowl, add the
mussels and clams, toss, and serve warm.
Calories: 275 per serving
©Storm Force Fitness 2009
Artichoke and Tomato Sauté
Makes 4 servings
75 ml olive oil
25 grams minced shallots
2 cloves garlic, minced
200 grams zucchini, thinly sliced
250 grams diced tomatoes
6 artichoke bottoms, quartered
Sea salt and pepper
Heat the olive oil in a sauté pan over medium heat; add the shallots and garlic, and cook until
aromatic, about 2 minutes. Add the zucchini, and continue to sauté until the zucchini wilts and
becomes tender, 5 to 6 minutes. Add the tomato and artichokes and continue to cook, stirring as
necessary, about 3 to 4 minutes more. Season to taste with salt and pepper.
Calories: 215 per serving
©Storm Force Fitness 2009
Pomegranate Grilled Beef Tenderloin
Makes 6 servings
1 1/2 kg beef tenderloin
100 grams pomegranate seeds, plus more for garnish
75 ml balsamic vinegar
1 tablespoon olive oil
Sea salt and pepper
Blot the tenderloin dry with paper towels. Place the pomegranate seeds, vinegar and oil in a zip-
top bag and add the tenderloin. Seal and refrigerate for at least 2 and up to 12 hours.
Preheat a gas grill to medium-high heat. Remove the tenderloin from the marinade and pour the
marinade in a sauce pan. Add 125 ml water and simmer over high heat until it reduces by half,
reserve.
Brush the tenderloin with additional olive oil and season with salt and pepper. Grill for 30
minutes, until medium. Let rest for 10 minutes covered, slice, and then serve with the reserved
pomegranate sauce.
Calories: 395 per serving
©Storm Force Fitness 2009
Scrod with Shallots and Tomatoes
Makes 4 servings
4 (175 gram) scrod fillets
1/2 teaspoon sea salt
1/4 teaspoon pepper
1 teaspoon olive oil
3 shallots, minced
75 ml water
75 ml all natural, low sodium fish stock
50 grams chopped tomatoes
25 grams capers, drained and rinsed
Lemon wedges
Season the scrod with the salt and pepper. In a large sauté pan, warm the oil over medium heat.
Sprinkle the bottom evenly with the shallots and place the scrod on top. Add the water and stock.
Bring the liquid to a simmer and cover.
Transfer the entire pan to a 180 degree C oven. Continue to cook for about 10 to 12 minutes or
until the flesh is opaque and gives under slight pressure. Keep warm until ready to serve.
In a medium sauce pan, mix the tomatoes and capers. Warm through and season to taste with
salt and pepper. Serve over the fish and garnished with lemon wedges.
Calories: 200 per serving
©Storm Force Fitness 2009
Grilled Shrimp with Basil
Makes 2 servings
500 grams medium shrimp
120 ml all natural, low sodium fish stock
60 ml white vinegar
2 teaspoons dried thyme
50 grams minced onion
1 tablespoon cumin
150 ml olive oil
2 teaspoons dried basil
2 garlic cloves, chopped
1 bunch fresh basil leaves, torn
Sea salt and pepper
Combine all the ingredients except the fresh basil in a stainless steel bowl. Marinate for 30
minutes. Remove the shrimp from the marinade and drain them well.
Heat a large nonstick skillet over medium high heat. Add the shrimp and cook until pink, about
5 minutes. Add the basil, cook 1 minute more. Season to taste with salt and pepper. Serve
warm.
Calories: 202 per serving
©Storm Force Fitness 2009
Jerked Game Hens
Makes 4 servings
50 grams chopped onions
25 grams chopped green onions
75 ml olive oil
25 ml cider vinegar
1 teaspoon allspice
1 teaspoon dried thyme
1/2 teaspoon cinnamon
1 teaspoon sea salt
1 teaspoon ground cloves
4 (250 gram) game hens, butterflied
Coarse sea salt
Combine the first 9 ingredients in a blender and purée to form a smooth, thick paste. Using
gloves, rub the jerk seasoning onto both sides of the game hens. Refrigerate and marinate
©Storm Force Fitness 2009
overnight.
Preheat the grill to 220 degrees C. Season each hen with coarse sea salt. Cook, presentation side
down, for 12 minutes. Reduce the heat, turn the hens over, and cook for another 12 minutes or
until an internal temperature of 82 degrees C is reached. Serve immediately.
Calories: 400 per serving
©Storm Force Fitness 2009
Lamb Satay
Makes 4 servings (Serving Size: 3 skewers)
1 kg lamb leg meat, boned and trimmed
Marinade:
60 ml olive oil
2 tablespoons chopped lemongrass
1 tablespoon chopped garlic
1 teaspoon red pepper flakes
1 tablespoon curry powder
Juice of 2 oranges
1 tablespoon chopped ginger
Fresh cilantro
Lime wedges
Cucumber slices
Cut the lamb into (60-gram) strips approximately 10-centimeters long. Lightly pound the strips
with a mallet. Thread the strips onto 15-centimeter bamboo skewers that have been soaked in
©Storm Force Fitness 2009
water.
To make the marinade, combine the first 7 marinade ingredients in the bowl of a food processor
and puree until smooth. Brush the meat with the marinade and allow skewers to marinate for 1
hour. Grill the skewers over high heat for 2 minutes. Serve warm garnished with cilantro, lime
wedges, and cucumber slices.
Calories: 356 per serving
©Storm Force Fitness 2009
Roasted Butternut Bisque
Makes 2 servings
500 grams butternut squash, peeled and cubed
2 tablespoons olive oil, plus 1 teaspoon
1/4 teaspoon sea salt
1/4 teaspoon pepper
2 tablespoons finely chopped shallots
1 garlic clove, finely chopped
500 ml all natural, low sodium vegetable stock
1 tablespoon chopped fresh flat-leaf parsley
Preheat oven to 190 degrees C.
Place squash in large baking dish and toss in 2 tablespoons of the olive oil. Sprinkle squash with
salt and pepper; toss well. Bake for 30 minutes or until tender.
Add 1 teaspoon olive oil to a medium soup pot. Add shallots and garlic to pan; cook 3 minutes,
stirring occasionally. Add squash and broth to pan; bring to a boil, and cook 2 minutes. Stir in
stock. Reduce heat, and cook 2 minutes, stirring constantly. Place one-third of squash mixture in
a blender and blend until smooth. Pour into a large bowl. Repeat procedure with remaining
squash mixture. Sprinkle with parsley and season to taste with salt and pepper.
Calories: 208 per serving
©Storm Force Fitness 2009
Roasted Bison Loin
Makes 8 servings
1 tablespoon sunflower oil
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon sea salt
1/2 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
1/4 teaspoon garlic powder
1/4 teaspoon celery seeds
1 kg bison tenderloin
1 tablespoon fresh lime juice
Combine first 8 ingredients in a small bowl. Place bison on a dish; drizzle with the lime juice.
Rub spice mixture over bison. Cover and refrigerate 1 hour.
Preheat oven to 210 degrees C.
Let bison stand at room temperature 15 minutes. Secure bison at 5-cm intervals with twine and
place in a small roasting pan coated with cooking spray. Bake for 30 to 40 minutes, until it
reaches desired doneness. Remove from oven; and let stand 20 minutes before slicing.
Calories: 144 per serving
©Storm Force Fitness 2009
Potato and Parsnip Bake
Makes 4 servings
1 teaspoon chili powder
2 teaspoons mustard seeds
1 teaspoon coriander seeds
1/2 teaspoon ground cumin
1/4 teaspoon garam masala (optional)
1 tablespoon olive oil
1/2 teaspoon sea salt
750 grams sweet potatoes, sliced
350 grams parsnips, peeled and sliced
2 tablespoons chopped fresh cilantro
Preheat oven to 220 degrees C.
Combine chili powder, mustard seeds, and coriander seeds in a small nonstick skillet over
medium-high heat. Cover and cook 2 minutes or until seeds begin to pop, shaking pan
occasionally. Remove from heat; let stand, covered, 1 minute. Stir in cumin and garam masala.
Combine spice mixture, olive oil, and next 3 ingredients in a roasting pan coated with cooking
spray; toss to coat. Bake for 20 minutes or until vegetables are tender, turning vegetables after 10
minutes. Sprinkle vegetable mixture with cilantro; toss.
Calories: 252 per serving
©Storm Force Fitness 2009
Roasted Cauliflower Soup
Makes 4 servings
1 whole garlic head
1 kg cauliflower florets
2 tablespoons olive oil, divided
150 grams thinly sliced onion
500 ml all natural, low sodium vegetable stock
500 ml all natural, low sodium chicken stock
2 fresh thyme sprigs
1 1/2 tablespoons sesame oil 1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Chopped fresh parsley, for garnish
Preheat oven to 210 degrees C.
Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap in foil.
Arrange cauliflower in a single layer on a nonstick baking sheet and drizzle with 1 tablespoon of
the olive oil. Add garlic to pan. Bake garlic and cauliflower for 35 minutes or until golden
brown, turning cauliflower after 20 minutes. Cool 10 minutes. Separate garlic cloves; squeeze to
extract garlic pulp, reserve. Discard skins.
©Storm Force Fitness 2009
Heat the remaining olive oil in a large soup pot over medium-high heat. Add onion to pan; sauté
7 minutes or until tender, stirring frequently. Add stocks and thyme sprigs; bring to a simmer.
Cook 10 minutes, stirring occasionally.
Discard thyme sprigs. Stir in reserved garlic pulp and cauliflower. Place half of the mixture in a
blender and blend until smooth. Pour into a large bowl. Repeat procedure with remaining soup
mixture. Stir in sesame oil, salt, and pepper. Ladle soup into bowls and top with chopped parsley.
Calories: 260 per serving
©Storm Force Fitness 2009
Spicy Sweet Bottomless Shrimp Tostadas
Makes 2 servings
1 avocado, thinly sliced
100 grams black beans, warmed
1 pound raw shrimp, shells removed
2 tablespoons chopped jalapeno
1/2 papaya, peeled and pureed
1/2 tomato, chopped
Salt and pepper
Layer 3 to 4 avocado slices on each plate and set aside. Top the avocado with equal amounts of
beans. Mix the shrimp, jalapeno, papaya puree, and tomato. Season to taste with salt and pepper.
Spread the shrimp evenly onto a baking sheet and place under the broiler for about 3-4 minutes
per side, until bubbly. Pile the shrimp on top of the beans and serve.
Calories: 300 per serving
©Storm Force Fitness 2009
Grilled Chicken with Avocado Salsa
Makes 6 servings
750 grams boneless, skinless chicken breasts
Sea salt and pepper
3 avocados, cubed
1 tablespoon fresh lemon juice
2 tomatoes, chopped
3 green onions, sliced
Chopped fresh cilantro
Sprinkle the chicken with salt and pepper, and cook on a grill or in a grill pan until cooked
through. In a medium bowl, mix the avocado, lemon juice, tomato and onion. Slice the chicken
breasts and serve topped with salsa. Garnish with cilantro.
Calories: 210 per serving
©Storm Force Fitness 2009
Crab Margarita Salads
Makes 2 servings
Coarse sea salt
1 lime
2 margarita glasses
2 avocados, thinly sliced
1/2 teaspoon cumin
1/2 teaspoon chili powder
1 large tomato, diced
500 grams lump crabmeat
2 tablespoons lime juice
Pour the salt onto a dinner plate. Slice the lime into four wedges, and rub one wedge around the
rim of each of the margarita glasses. Twist each glass rim in the salt, causing the salt to stick to
the lime juice.
Mix the cumin and chili powder together in a small bowl. Fill the bottom of one glass with 3
avocado slices, then sprinkle 1/4 teaspoon the seasoning blend onto the avocado. On top of the
avocado, spread 1/4 of the diced tomatoes. Spread approximately 1/4 of the crabmeat on top of
the tomatoes and sprinkle with 1 teaspoon of lime juice. Create a second layer in the same glass,
repeating steps 3 and 4. Repeat in the remaining glass.
Calories: 290 per serving
©Storm Force Fitness 2009
Cashew Stuffed Trout
Makes 2 servings
1 teaspoon olive oil
90 grams finely chopped mushrooms
20 grams finely chopped shallots
2 garlic cloves, minced
125 grams cashews, chopped
3 tablespoons finely chopped cilantro
1 teaspoon sea salt, divided
1/2 teaspoon freshly ground black pepper
2 (175 gram) dressed whole trout
Lemon wedges
Preheat oven to 220 degrees C.
Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms and next 3
ingredients to pan; sauté 5 minutes or until mushrooms are tender. Remove from heat. Stir in
cilantro, and 1/2 teaspoon salt.
Sprinkle remaining 1/2 teaspoon salt and pepper evenly inside of fish. Spoon 1/2 of mushroom
mixture into each fish. Place fish on 2 nonstick baking pans. Place pans on middle and bottom
oven racks. Bake for 15 minutes. Rotate pans on racks; bake an additional 10 minutes or until
fish flakes easily with a fork or desired degree of doneness. Serve with lemon wedges.
Calories: 201 per serving
©Storm Force Fitness 2009
Black Eyed Pea Cassoulet
Makes 8 servings
1 tablespoon sunflower oil
4 (300 gram) chicken leg quarters, skinned
1 teaspoon sea salt, divided
1 teaspoon freshly ground black pepper, divided
150 grams finely chopped yellow onion
7 cloves garlic, chopped
100 grams mushrooms, sliced
150 grams finely chopped celery
150 grams finely chopped carrot
1 liter all natural, low sodium chicken stock
250 grams black-eyed peas, cooked
2 tablespoons chopped fresh thyme, divided
2 tablespoons chopped fresh flat-leaf parsley, divided
In a large stock pot over medium high heat, add the oil. Sprinkle chicken with 1/2 teaspoon salt
and 1/2 teaspoon pepper. Add 2 chicken legs to pan; cook 3 minutes on each side or until
browned. Remove from pan. Repeat procedure with remaining chicken. Add onion and garlic to
©Storm Force Fitness 2009
pan; sauté 3 minutes. Add remaining 1/2 teaspoon salt, remaining 1/2 teaspoon pepper,
mushrooms, celery, and carrot. Cover; reduce heat to low, and cook 20 minutes or until very
tender, stirring occasionally.
Stir in stock, peas, 1 tablespoon thyme, and 1 tablespoon parsley. Return chicken to pan; bring to
a boil. Reduce heat, and simmer 1 hour and 20 minutes or until chicken is tender, slightly
mashing beans occasionally with a fork or potato masher. Remove chicken from pan; cool
slightly. Remove meat from bones; shred. Discard bones. Return meat to pan. Simmer 20
minutes or until mixture is thick, stirring occasionally. Stir in remaining 1 tablespoon thyme and
remaining 1 tablespoon parsley.
Calories: 307 per serving
©Storm Force Fitness 2009
Roasted Brussel Sprouts and Chestnuts
Makes 4 servings
750 grams trimmed and quartered Brussels sprouts
150 grams chestnuts, halved
2 tablespoons olive oil
1/2 teaspoon sea salt
1/4 teaspoon coarsely ground black pepper
Dash of ground red pepper
Preheat oven to 220 degrees C.
Combine sprouts and chestnuts in a large bowl. Add oil, salt, and peppers; toss well to coat.
Spread in a single layer on a baking dish.
Bake for 25 minutes or until sprouts are tender, stirring after 15 minutes. Remove from oven.
Drizzle with olive oil for garnish.
Calories: 210 per serving
©Storm Force Fitness 2009
Seared Mahi Mahi
Makes 4 servings
For the succotash:
1 medium red bell pepper
50 grams finely chopped green onions
2 teaspoons chopped fresh thyme
2 teaspoons white vinegar
2 teaspoons fresh lime juice
2 teaspoons olive oil
1/4 teaspoon sea salt
1/4 teaspoon ground red pepper
2 garlic cloves, minced
100 grams tinned sweet corn
For the mahi mahi:
1 teaspoon olive oil
4 (175 gram) mahi mahi fillets
Salt and pepper
Preheat broiler to high.
To prepare succotash, cut the bell pepper in half lengthwise; discard seeds and membranes. Place
pepper halves, skin side up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or
until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and finely chop.
Combine pepper, onions, and next 7 ingredients, tossing to combine.
Add sweet corn to bell pepper mixture; toss to combine.
To prepare mahi mahi, heat 1 teaspoon oil in a large nonstick skillet over medium-high heat.
Sprinkle both sides of fish with salt and pepper. Add fish to pan; cook 4 minutes on each side or
until fish flakes easily when tested with a fork. Serve with succotash.
Calories: 379 per serving
©Storm Force Fitness 2009
Sweet Potato Pecan Burgers
Makes 6 burgers
250 grams cubed peeled sweet potato
100 grams chopped onion
2 garlic cloves
100 grams regular oats
1 1/2 teaspoons ground cumin
3/4 teaspoon sea salt
1/4 teaspoon pepper
75 grams chopped pecans, toasted
1 tablespoon olive oil, divided
Bibb lettuce leaves
Place potato in a large saucepan; cover with water and bring to a boil. Reduce heat, and simmer
15 minutes or until tender; drain. Heat a large nonstick skillet over medium-high heat. Add
chopped onion and garlic to pan; sauté 5 minutes or until tender.
Place potato, chopped onion mixture, oats, cumin, 3/4 teaspoon salt, and pepper in a food
processor; process until smooth. Place potato mixture in a large bowl; stir in nuts. Divide potato
mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty.
©Storm Force Fitness 2009
Heat 1 1/2 teaspoons oil in a nonstick sauté pan over medium-high heat. Add 3 patties to pan;
cook 4 minutes or until browned. Carefully turn patties over; cook 3 minutes or until browned.
Remove from pan; keep warm. Repeat procedure with remaining 1 1/2 teaspoons oil and 3
patties.
Calories: 376 per serving
©Storm Force Fitness 2009
Shrimp and Scallop Creviche
Makes 3 servings
3 medium tomatoes, diced
11 /2 red onion, diced
1 bunch chopped fresh cilantro
125 ml fresh lime juice
2 tablespoons chopped Serrano chili pepper
1/2 teaspoon sea salt
1/4 teaspoon pepper
250 grams medium shrimp, peeled and deveined
250 grams bay scallops
2 tomatoes, boiled, peeled and pureed
Combine first 7 ingredients in a large bowl; let stand 30 minutes. Cook shrimp and scallops in
boiling water 45 seconds. Drain and plunge shrimp and scallops into ice water; drain. Add
shrimp and scallops to onion mixture. Stir in the pureed tomato. Cover and chill 2 hours.
Calories: 270 per serving
©Storm Force Fitness 2009
Cedar Plank Salmon
Makes 4 servings
Cedar grilling plank
75 ml white vinegar
Juice of 1 orange
1 teaspoon fennel seed
4 (175 gram) salmon fillets, skinned
1/4 teaspoon sea salt
1/4 teaspoon black pepper
Soak the grilling plank overnight in water.
Combine the next 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in
refrigerator 3 hours. Preheat grill to medium-high heat. Remove fish from bag, reserving the
marinade. Pour marinade into a small saucepan; bring to a boil. Cook until reduced to 3
tablespoons (about 5 minutes).
Remove the plank from the water and pat dry. Place fish on the plank and place on the preheated
grill. Cook for 15 minutes, or until desired doneness is reached. Remove fish from grill, baste
with the reduced marinade, and sprinkle with salt and pepper.
Calories: 270 per serving
©Storm Force Fitness 2009
Snack Recipes
*** Remember these are snacks and should NOT replace a high quality meal as
detailed in the Fat Loss action Blueprint. For instance you should know that you
shouldn’t eat fruit on its own so the juices and smoothies are treats which should
be kept to a minimum!***
Black Bean Dip
Makes 16 servings
Serving Size: 2 tablespoons
450 grams cooked black beans
1 large tomato, chopped
175 grams jalapeno peppers, seeded and chopped
2 teaspoons chili powder
Combine the beans, tomatoes, peppers and chili powder in a small saucepan; bring to a boil over
medium heat, stirring occasionally. Remove from heat. Place the bean mixture in a food
processor and puree until smooth.
Enjoy dip warm or cold with fresh raw vegetables.
Calories: 35 per serving
©Storm Force Fitness 2009
Smoothies (don’t treat these as meals!)
Banana Morning Smoothie
Makes 1 serving
2 bananas, peeled, sliced and frozen
1 tablespoon lemon juice
3 cubes ice
125 ml water
Cinnamon for garnish, optional
In a blender container, combine all ingredients, except cinnamon. Blend until smooth, about 20
seconds. Pour into a glass and garnish with a sprinkle of ground cinnamon, if desired.
Calories: 160 per serving
Blackberry Mango Breakfast Shake
Makes 2 servings
200 grams frozen blackberries
1 mango, peeled and sliced
5 cubes ice 4 oranges, juiced (about 250 ml)
Combine all ingredients in a blender; process until smooth.
Calories: 188 per serving
©Storm Force Fitness 2009
Blueberry Orange Breakfast Shake
Makes 2 servings
100 grams fresh blueberries
125 ml water
2 bananas, pureed
Juice of 1 orange
5 ice cubes
Process all ingredients in a blender until smooth. Serve immediately.
Calories: 125 per serving
Oat Breakfast Smoothie
Makes 2 servings
125 ml pureed raspberries
Juice of 2 oranges (about 125 ml)
50 grams cooked oats
1/2 sliced banana
2 tablespoons chopped dates
4 ice cubes
Juice of 1 lemon
Mix all ingredients in a blender until it forms a smooth slush. Serve immediately.
Calories: 270 per serving
©Storm Force Fitness 2009
Apple Granite
Makes 1 litre
Serving Size: 300 ml
240 ml water
Juice of 2 oranges
700 ml apple puree
Mix all ingredients together and chill in the refrigerator until cold. Place in the container of an
ice cream machine and process according to the manufacturer’s instructions.
Calories: 100 per serving
©Storm Force Fitness 2009
Edamame with Ginger Sauce
(soy product so minimize how many times you eat this!)
Makes 2 servings
Serving size: 200 grams
400 grams frozen unshelled soy beans
Coarse sea salt
2 tablespoons grated peeled fresh ginger
75 ml low sodium, all natural vegetable stock
Prepare edamame according to package directions and sprinkle with sea salt. Set aside. Whisk
together remaining 3 ingredients and bring to a boil. Simmer 2 minutes, then pour over soy
beans.
Calories: 50 per serving
©Storm Force Fitness 2009
Sesame Cucumber Salad
Makes 4 servings
3 cucumbers, peeled, split and seeded
1 1/4 teaspoon sea salt
1 red bell pepper, thinly sliced
5 green onions, thinly sliced
1/2 carrot, cut into ribbons with vegetable peeler
30 grams fresh ginger, peeled and minced
60 ml white vinegar
2 teaspoons sesame oil
2 1/2 tablespoons sesame seeds, toasted
Thinly slice the cucumbers and sprinkle 1 teaspoon of the salt over them. Mix well. Allow to rest
in a bowl for 20 to 30 minutes. Rinse the cucumbers in several changes of cold water to remove
the excess salt. Squeeze them in small batches in a clean towel to extract as much liquid as
possible. Combine the cucumbers, bell pepper, green onions and carrot. In a separate bowl, mix
the ginger, vinegar, and the remaining salt. Beat in the sesame oil in a thin stream. Stir the
dressing into the cucumber mixture and chill.
To serve, place a portion of the cucumber mixture on a plate and add some of the excess juice
from the bowl. Garnish with toasted sesame seeds.
Calories: 70 per serving
©Storm Force Fitness 2009
Green Beans Nicoise
Makes 8 servings
Serving Size: 200 grams
1 kg green beans, trimmed
350 grams chopped plum tomato
75 grams minced shallots
75 ml water
100 grams chopped black olives
2 tablespoons white vinegar
75 ml olive oil
2 teaspoons ground mustard seeds
1/2 teaspoon sea salt
Place beans into a large saucepan of boiling water; cook 5 minutes. Drain and plunge beans into
ice water; drain. Combine tomato and remaining ingredients; pour the mixture over beans, and
toss to coat.
Calories: 70 per serving
©Storm Force Fitness 2009
Cranberry Bean Dip
Makes 3 cups
1 clove garlic
450 grams black eyed peas, cooked
1 1/2 tablespoon olive oil
75 ml vegetable stock
1 teaspoon fresh thyme
1 teaspoon sea salt
100 grams chopped cranberries
In a food processor, pulse garlic until finely minced. Add in peas, oil, stock, thyme, and salt and
blend until creamy. Fold in cranberries, and serve with raw vegetables.
Calories: 97 per 1/4 cup serving
©Storm Force Fitness 2009
Banana Boat
Makes 2 servings
1 banana cut in half lengthwise
2 tablespoons peanut butter
2 teaspoons acai berries, divided
10 grapes, halved and divided
1/2 tablespoon flax seed
Spread 1 tablespoon of peanut butter on each side of the banana. Top evenly with the berries and
grapes. Sprinkle with flax seed.
Calories: 176 per serving
©Storm Force Fitness 2009
Pineapple Papaya Salsa
Makes approximately 1 liter
Serving Size: 100 ml
1 1/2 tomato, cored and diced
1/3 fresh pineapple, peeled and diced
1/2 fresh papaya, peeled and diced
5 green onions, sliced
Handful of fresh cilantro, chopped
1 jalapeño, seeded and minced
1 tablespoon fresh lemon juice
1/2 teaspoon chopped garlic
Pinch sea salt
In a large bowl, combine all the ingredients and pulse in a food processor until slightly chunky.
Chill.
Calories: 85 per serving
©Storm Force Fitness 2009
Watermelon and Cherry Salad
Makes 6 servings
Serving Size: 175 grams
1/2 bunch fresh mint leaves, washed
500 ml water
1/2 cantaloupe, peeled, seeded and chopped
680 grams watermelon
450 grams fresh cherries, pitted and halved
Fresh mint sprigs, for garnish as needed
In a medium sauce pan, mix the mint, water and cantaloupe. Bring to a simmer and cook for 2
minutes. Remove from the heat and puree in a blender. Strain through a fine mesh sieve and
discard the solids. Return the liquid back to the sauce pan and reduce by half. Cool completely
in the refrigerator.
Dice the watermelon or scoop balls from it with a melon ball utensil. Combine the watermelon
with the pitted cherries in a large bowl. Pour the mint syrup over the fruit and toss gently.
Calories: 92 per serving
©Storm Force Fitness 2009
Traditional Hummus
Makes 25 servings
Serving Size: 2 tablespoons
2 (450 gram) cans no-salt-added chickpeas, rinsed and drained
2 garlic cloves, crushed
125 ml water
75 ml tahini (sesame seed paste)
3 tablespoons fresh lemon juice
2 tablespoons olive oil
3/4 teaspoon sea salt
1/4 teaspoon black pepper
1/2 teaspoon paprika
Place beans and garlic in a food processor; pulse 5 times or until chopped. Add the water and
remaining ingredients; pulse until smooth, scraping down sides as needed.
Calories: 44 per serving
©Storm Force Fitness 2009
Peanut-Strawberry Crunch
Makes 2 servings
1 apple, halved
2 tablespoons all natural peanut butter
4 strawberries, chopped
1 tablespoon chopped peanuts
With a melon ball utensil, scoop out approximately 2 tablespoons of the interior of the apple,
also removing the core. Fill with the peanut butter and top with the strawberries and peanuts.
Calories: 132 per serving
©Storm Force Fitness 2009
One-Minute Antipasti Plate
Makes 1 serving
2 olives, halved and pitted
3 slices roasted red bell pepper
2 basil leaves
1 (10 gram) slice turkey
1/2 tablespoon slivered almonds
1 teaspoon balsamic vinegar
Place the olives, bell pepper, basil and almonds in the turkey and roll to wrap the ingredients
completely in the turkey slice. Drizzle with the balsamic vinegar. Keep in refrigerator until
ready to eat.
Calories: 120 per serving
©Storm Force Fitness 2009
Almond-Stuffed Dates
Makes 4 servings
20 whole pitted dates
20 whole smoked almonds
Cut a slit into each date. Set the nuts into the dates with the nuts resting lengthwise on the dates.
It should rest half-in and half-out of the date. Store in an airtight container in the refrigerator
until ready to eat.
Calories: 125 per serving
©Storm Force Fitness 2009
Roasted Tomato Sandwich
Makes 1 serving
2 large slices tomato
2 basil leaves
3 slices cucumber
Sea salt and pepper
Preheat broiler to high. On one tomato slice, layer the basil leaves and cucumber slices. Sprinkle
with sea salt and pepper. Place the second tomato slice on top. Place on a baking sheet under
the broiler and cook until slightly charred. Flip and repeat on other side. Serve warm.
Calories: 90 per serving
©Storm Force Fitness 2009
Lemon Berry Pops
Makes 4 servings
250 grams frozen blueberries, thawed with juice
1 lemon, peeled and cut into wedges
1 banana, peeled
Puree the blueberries, the blueberry liquid, lemon and banana in a blender until smooth. Pour
into popsicle molds and freeze.
Calories: 125 per serving
©Storm Force Fitness 2009
Spiced Nut Mix
Makes about 10 servings
Serving Size: approximately 50 grams
1 large egg white
75 ml orange juice
1 tablespoon sesame seeds
4 teaspoons dried rubbed sage
3/4 teaspoon cinnamon
1/4 teaspoon cayenne
1/2 teaspoon salt
250 grams peanuts
250 grams pecan halves
Preheat oven to 150 degrees C.
In a bowl, whisk egg white until frothy; add orange juice, sesame seeds, sage, cinnamon,
cayenne, and salt. Add nuts and stir. Divide mixture between two large nonstick or parchment-
lined baking pans and spread into an even layer. Bake, stirring often with a wide spatula, until
nuts are golden and fragrant, 20 to 25 minutes. To prevent sticking, turn mixture often with
spatula as it cools. Serve warm or cool.
Calories: 275 per serving
©Storm Force Fitness 2009
Marinated Vegetable Medley
Makes 8 servings
Serving Size: 200 grams
300 grams small broccoli florets
300 grams small cauliflower florets
300 grams cherry tomatoes, halved
300 grams small mushrooms, halved
300 grams cubed zucchini
150 ml white vinegar
125 ml water
25 grams minced shallots
2 tablespoons mustard seeds, ground
1 1/2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried rosemary, crushed
1/2 teaspoon sea salt
1/4 teaspoon crushed red pepper
Combine the first 5 ingredients in a large glass dish; set aside. Combine vinegar and next 9
ingredients (vinegar through red pepper) in a jar; cover tightly, and shake vigorously. Pour over
vegetables, and toss gently to coat. Cover and marinate in refrigerator 8 hours, stirring
occasionally.
Calories: 75 per serving
©Storm Force Fitness 2009
Easy Apple Sauce
Makes 4 servings
Serving Size: 250 ml
5 large firm apples
1 teaspoon sea salt
Juice of 3 oranges
1/8 teaspoon cinnamon
Wash, core and cut apples into eighths. Do not peel. Cover wedges in cold water and mix in salt.
Let sit for 10 minutes. Drain. Put the orange juice into a blender or food processor and add
wedges slowly. Puree until chunky. Add the cinnamon and chill.
Calories: 112 per serving
©Storm Force Fitness 2009
Baked Sweet Potato Fries
Makes 2 servings
1 large sweet potato, peeled
2 teaspoons sunflower oil
Coarse sea salt
Preheat oven to 200 degrees C. Cut the potato into thin strips similar to French fries. Toss in the
oil and place on a baking sheet. Sprinkle with sea salt. Let bake 20 minutes, until slightly
golden on the outside. Let cool slightly before eating.
Calories: 75 per serving
©Storm Force Fitness 2009
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