Wednesday 101117

Nutrition WOD
Breakfast:
Vegetable and Nut Omelet
1.5 cups of pumpkin, diced
2/3 cup of eggplant, diced
1 medium tomato, diced
3-5 eggs
4 walnut halves, chopped
1 tbsp of sunflower seeds
salt and pepper (optional)

Boil diced pumpkin in a pan with water until nearly cooked. Place eggplant into the pan and continue to boil for 2-3 minutes or until pumpkin and eggplant are both cooked.

In a bowl, beat together the eggs, salt and pepper.

Heat frying pan lined with baking paper. Place the pumpkin, eggplant, tomato, walnuts, and sunflower seeds onto the baking paper and pour over the egg mixture.

When the bottom of the omelet is cooked, turn the mixture over by placing another sheet of baking paper to the side and flipping the mixture onto it, then transfer back into the heated frying pan and cook for an extra 2-3 minutes, or until browned on the bottom. Serve.

Lunch:
Mushroom and Pumpkin Salad
1/2 small butternut pumpkin, peeled, seeded, and sliced
1 large flat mushroom, sliced
1/4 cup of olive oil
3 tbsp of lemon juice
2 tbsp of ground cumin
4 cups of baby spinach leaves
1 chicken breast

Preheat grill to medium heat. Place pumpkin under or on grill and cook for 5-7 minutes, or until cooked. Place into a large salad bowl along with the spinach.

Place mushroom slices under or on grill and cook for 1-2 minutes, or until slightly tender and browned.

Add mushroom to pumpkin and spinach with olive oil, lemon juice, and cumin. Combine all ingredients well. Place sliced chicken breast over mixture and serve.

Dinner:
Fish w/ Garlic Basil Mayonnaise
2-3 servings of fish fillets
4 tbsp of mayonnaise
1 large garlic clove, crushed
1/3 cup of fresh basil, finely chopped

Preheat oven to 350 degrees. In a small bowl, mix together mayonnaise, garlic, and basil.

Place fish fillets on an oven tray lined with baking paper and coat top evenly with mayonnaise mixture. Bake fish in the oven for 15-20 minutes or until cooked. Serve with leafy green veggies.

Dessert:
Nut Balls
1 cup of almond meal
1/2 cup of hazelnut meal
1/2 cup of almond butter (or sunflower butter)
4 tbsp of honey
2 tbsp of cocoa powder
1/4 cup of shredded coconut

In a bowl, mix together almond meal, hazelnut meal, almond butter, honey, and cocoa powder.

Roll mixture into small balls and if desired, roll them in the shredded coconut.

Keep refrigerated. Makes 18-20 depending on size of balls.