Healthy Eggplant Tempura

Spartan Recipe of the Day: Healthy Eggplant Tempura

Why eat eggplant?

30 minutes
10-11 slices
63 calories per slice
Vegan, Gluten-free optional


1 large eggplant
3/4 cup flour mix (gluten free optional)
1 cup water
2 tablespoons curry powder
3 tablespoons hemp seeds
1 tablespoon coconut oil
1 teaspoons of sea salt
1 teaspoon of lemon pepper


1. Preheat oven to 400F.
2. Slice the eggplant in 10-11 thin slices, then lay on a cutting board and sprinkle some sea salt on every slice. Let sit for 10-15 minutes.
3. Mix water, flour, and spices with a wisk to a medium thick texture.
4. Dip eggplant into mix one at a time and coat thoroughly.
5. In a preheated pan, melt coconut oil. Place eggplant slices in the pan and then bake for 10 minutes.

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Coconut Cake

60 minutes
10 servings
98 calories per serving
Gluten Free

Cake Ingredients

3/4 cup cane sugar – 315 cal
5 tablespoons virgin coconut oil – 625 cal
1 cup millet flour – 444 cal
1 cup chick pea flour – 356 cal
1 egg – 70 cal
1/4 cup egg white – 29 cal
3 tablespoons coconut flour – 60 cal
2 tablespoons raw quinoa seeds – 34 cal
1 teaspoon of sea salt
1 cup coconut milk beverage – 45 cal
1 tablespoon vanilla extracts – 15 cal
1 tablespoon lemon zests
1 lemon juiced
1 tablespoon of baking powder – 10 cal

Icing Ingredients

2 tablespoons virgin coconut oil – 250 cal
1/4 cup coconut milk beverage – 18 cal
2 cups dried coconut shred – 1050 cal
1/4 cup cane sugar – 60 cal
1/4 cup 70% or more dark chocolate to melt – 168 cal


1. Preheat oven to 350F.
2. Beat the eggs, egg whites, coconut oil, sugar, vanilla lemon juice and zests together.
3. Add coconut milk and then flours, seeds, and baking powder.
4. Pour the mixture into a greased cake pan.
5. Place in the over for 35-45 minutes, or until done.

Icing Preparation

1. Melt the coconut oil and mix with dried coconut and sugar.
2. Melt dark chocolate and spread on top followed immediately by the coconut mix.
3. Let the cake cool down for 1-2 hours.



Apple and Ginger Pumpkin Soup

by Rose Marie Jarry, Elite Spartan Racer and Seasoned Chef

25 minutes
8 servings
98 calories per serving
Gluten Free, Vegan


2 cups organic cooked pumpkin – 92 cal
2 cups organic potatoes – 346 cal
5 cups organic vegetable broth – 75 cal
1 organic onion – 28 cal
1 organic apple – 116 cal
1 tbs organic fresh grated ginger roots – 110 cal
1 tbs organic coconut oil -125 cal


1.  Combine all ingredients together in a big pot, reserving the coconut oil on the side.
2.  Once everything is cooked through, add coconut oil and serve.

Nutritional Fact

A review of several studies has concluded that ginger is just as effective as vitamin B6 in the treatment of morning sickness.


Mexican Rice and Beans with Squash Sauce

by Rose Marie Jarry, Elite Spartan Racer and Seasoned Chef


45 minutes
8 servings
307 calories per serving
Gluten Free, Vegan



2 cups cooked pumplin or orange squash – 98 cal
3 tablespoons of tomoato paste – 37 cal
750ml vegetable broth – 45 cal
1 tablespoon chili paste – 15 cal
2 tablespoons paprika
3 garlic cloves – 6 cal
1 tablespoon organic coconut oil – 120 cal
salt and pepper
3 cups finely chopped kale – 99 cal
4 cups organic cooked adzuki beans – 1176
4 cups brown rice – 864


1. In a medium pot cook pumpkin and tomato paste.
2. Add garlic, water, spices, and simmer for 5 minutes on medium heat.
3. Blend everything together into a smooth texture.
4. When the mixture is still warm, add coconut oil and chopped kale into the sauce.
5. Cook beans to desired texture or use cooked beans.
6. Cook rice
7. Serve rice on bottom of the plate, add beans and pour on the sauce.

Nutritional Fact

Paprika is said to be extraordinarily high in vitamin C and is thought to contain up to nine times as much vitamin C as a tomato. The sun-dried organic paprika has higher vitamin C content versus the processed ones. Aside from Vitamin C, paprika is also said to be rich in carotenoids which are red and yellow pigments found in vegetables and herbs that impart health benefits.


Exotic Guacamole

by Rose Marie Jarry, Elite Spartan Racer and Season Chef


Gluten free
Preparation time: 30 minutes
4 servings
327 Calories per serving


2 big sweet potatoes – 320 cal
1 table spoons of organic coconut oil – 125 cal
2 ripe avocados – 644 cal
1 lemon, juice – 5 cal
1/2 cup of Organic cucumber – 8 cal
1/2 cup organic papaya 27 cal
1/2 cup of red onions – 22 cal
1 tea spoon of red curry paste – 10 cal
1 table sppon of organic soy sauce, gluten free
50g of light goat cheese


Preheat oven at 375 degrees. Slice the sweet potatoes in tiny pieces and place on an oily cookie sheet ready for the oven. Cook for 25- 30 minutes at 375F.
While it’s cooking, slice all the others ingredients except the goat cheese in the smallest pieces you can and put into a bowl. Add the avocado and squash them with the other ingredients to create the guacamole texture.

When your sweet potatoes chips are almost ready, place the pieces
of goat cheese on them and grill them for an extra 5 minutes. After that is done, place the chips on a plate ready to be served with your delicious guacamole.


Nutrition and Health Tips

Papaya is a delicious, sweet fruit with a bit of a mushy texture. Papaya contains papain which is an enzyme which helps digest proteins. * Fun Fact: Papain is also used as an ingredient in chewing gum! 1 Papaya contains 313% of the daily recommended dose of vitamin C! Don’t be scared to add a bit of papaya in your exotic guacamole!


Curried Eggplants with Salsa

30 minutes
2 servings
223 calories per serving
Gluten free, Vegan


1 eggplant
2 tomatoes
2 scallions
1/2 lemon, juice
1/4 cup fresh cilantro
2 tablespoons of coconut flour
1 tablespoon of curry paste
2 tablespoons of coconut oil
1 teaspoon of curry powder
Salt and pepper


Pre-heat oven to 400F.
Slice the eggplant into thin pieces. Sprinkle sea salt on them and set aside.
In a small bowl mix the coconut flour with the salt and pepper. Mix the curry paste with the coconut oil. Warm up a pan and melt the mix of oil and curry together.
Dip each slice of eggplant in water, and then right away in coconut flour on each side.
Cook them in the warm pan for 2 minutes on each side.
Place on a cookie sheet and cook in the oven for 10 minutes.
Dice the tomatoes with the scallions and cilantro.
Add the remaining spices and mix everything together.
When the eggplants are well roasted, place some salsa on them and serve right away.


Spartan Garlic Hummus

Super – Level 2 Difficulty

by Jason Jaksetic

Some people love garlic. If you are one of them, don’t limit your enjoyment of this ferociously powerful hummus. Go big. How bold you want to go is up to you! And by bold, we mean really bold. Death Race Hummus is no joke, it will awaken your senses for sure. For our hummus recipe you can use between 1 to 4 bulbs of garlic depending on your experience and garlic goals.

1 garlic bulb = Sprint Edition
2 garlic bulbs = Super Edition
3 garlic bulbs = Beast Edition
4 garlic bulbs = Death Race Edition

The Facts:
High fiber, high protein, healthy fats
1 hour
serves 4
535 calories per serving
Vegan, gluten-free

2 cups of cooked chickpeas
1-4 garlic bulbs
2 tablespoons tahini
4 tablespoons olive oil
1/4 cup warm water
1 lemon, juiced
1/4 teaspoon of salt
1/2 teaspoon cayenne pepper (optional)
1/2 teaspoon ground red pepper (optional)


Part I – Baking the Garlic

1. Preheat oven to 400 F.
2. Cut the top 1/4 inch off of the garlic bulbs, exposing the tops of the garlic cloves inside.
Pour a bit of olive oil over each bulb and then place them in a oven safe dish.
Bake garlic for 35-45 minutes, or until light browning can be seen on exposed garlic bulbs.
3. Let cool.
4. Using your fingers, squeeze the individual garlic cloves out from the bulb.

Part II – Making Hummus

1. If the cooked chickpeas came from a can, be sure to rinse them well.
2. Add all ingredients to food processor or blender. (Feel free to also just mash extremely well if you are willing to sacrifice the smoothness of your hummus).
3. Serve at room temperature.

Hummus Tips:

Hummus stores well – make it in large quantities on one day and refrigerate for use throughout the week.

Hummus can be a condiment. Use on top of sandwiches instead of mayonnaise.

Spice it up! Put hummus in a wrap and eat with your favorite hot sauce.

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Spartan Baked Garlic Bulbs

Sprint – Level 1 Difficulty

by Andrew Thomas

Baked garlic bulbs are extremely versatile because they give you garlic paste. From making hummus to using it as a spread on bread, vegetables, or meats, the baked garlic paste you get from this recipe is a powerful tool to have in your cooking arsenal.

The Facts:
High vitamin C, immune boosting, healthy fats
25 minutes
2 servings
80-160 calories per serving
Vegan, gluten-free


2 garlic bulbs
2 tablespoons of extra virgin olive oil


Preheat oven to 400 F.
1. Cut the top 1/4 inch off of the garlic bulbs, exposing the tops of the garlic cloves inside.

2. Pour a bit of olive oil over each bulb and then place them in a oven safe dish.

3. Bake garlic for 35-45 minutes, or until light browning can be seen on exposed garlic bulbs.

4. Let cool.
5. Using your fingers, squeeze the individual garlic cloves out from the bulb.

Garlic Paste Suggestions:

Put on bread, crackers, vegetables, and meats.
Put on a sandwich instead of mayonnaise.
Make Spartan Garlic Hummus.

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