Spartan Thanksgiving Feast Week
This Thanksgiving try to these Spartan takes on traditional favorites. Simply changing a few key ingredients can make these classic dishes into fitness friendly supplements to your training. There is no reason to have your training and dieting plans derailed by the holiday – subscribe to the Spartan FOD and get recipes sent to your inbox daily.
Sweet corn is a gluten-free cereal, and may be used much like rice and quinoa by those with celiac disease and those wishing to maintain a gluten-free diet. In addition, corn is also a source of high quality fiber.
Spartan Roasted Corn
140 calories per serving
4 ears of corn
2 tablespoons of coconut oil
1 small onion
1 small garlic bulb
Salt and pepper
1. Soak corn (still in husks) in water for 30 minutes.
2. Pre-heat oven to 350 F.
3. Chop up garlic cloves and onion into small pieces.
4. Remove corn from husks.
5. Rub coconut oil all over each ear of corn. The easiest way is to slather it on with your fingers.
6. Put each ear of corn in a piece of foil along with 1/4 of your chopped garlic and onions.
7. Salt and pepper everything and then wrap up your corn, garlic, and onions in the foil.
8. Bake for 30 minutes at 350 F, unwrap, and serve.
Following decreased risk of urinary tract infections, increased health of the cardiovascular system is perhaps the best-researched area of the health benefits of including cranberries into your diet. The combined impact of antioxidants and anti-inflammatory phytonutrients found in cranberries help ensure that your cardio will be top notch.
Healthified Cranberry Sauce
3 cups of cranberries
1/3 cup of honey
1/4 cup of water
1/2 teaspoon of cinnamon
1/4 teaspoons of nutmeg
1. Peel orange, remove white rind, and chop into 1/2″ pieces.
2. Add cranberries, orange pieces, honey, water and spices to saucepan.
3. Bring to boil.
4. Once boiling, reduce heat to low and simmer for 25 minutes, stirring every now and then.
5. Remove from heat and pour into bowl. The sauce will thicken as it cools.
Potatoes are a great source of vitamin B6, which plays numerous roles in our nervous system, many of which involve our neurological activity. B6 is necessary for the creation of amines, a type of messaging molecule or neurotransmitter that the nervous system relies on to transmit messages from one nerve to the next. Potatoes also contain healthy doses of iron, manganese, magnesium, phosphorous, copper and potassium.
Rosemary and Garlic Mashed Potatoes
4 medium Yukon gold potatoes
2 tablespoons of organic butter
4 tablespoons of organic heavy cream
1 teaspoon of olive oil
3 cloves of fresh garlic
2 sprigs of fresh rosemary
Salt and pepper
1. Put potatoes into a saucepan. Add 1/2 teaspoon of salt. Add water until potatoes are covered. Bring to boil.
2. Reduce heat and simmer, covered, for 15-20 minutes.
3. Warm cream and melt butter together in a pan on the stove.
4. Drain water from potatoes. Put hot potatoes into a bowl.
5. Add cream and melted butter. Use potato masher or fork to mash potatoes until desired consistency.
6. Dice garlic and rosemary, then add to mashed potatoes. Mix thoroughly and serve!
Plan a wicked hard workout before sitting down to Thanksgiving dinner, for there are about 32g of protein in a 4-oz. serving of turkey, making it a solid source of essential amino acids. In fact, just one serving of turkey provides 65 percent of your recommended daily intake of protein.
Turkey is also considered a good source of vitamins B3 and B6. A serving of turkey meat has 36 percent of the daily allowance of B3 and 27 percent of your recommended intake of B6. Additionally, turkey also contains selenium, which is essential for the healthy function of the thyroid and immune system, and also plays a role in your antioxidant defense system, helping to eliminate free radicals from your body.
12 lb turkey
3 tablespoons of lemon juice
Salt and pepper
1. Preheat oven to 350°F. Rub the lemon juice, salt, and pepper on outside of the turkey.
2. Place the turkey breast side down in a shallow roasting pan. Roast un-stuffed turkey 3. for 15 minutes for each pound.
4. 45 minutes before it is done, measure the internal temperature with a thermometer. 5. When it reaches 125°F, turn the turkey and increase the oven temperature to 400°F for the remaining roasting time.
6. The turkey is cooked once its internal temperature reads 165°-170°F while the thermometer is inserted into the mid-thigh.
7. When it is done, place turkey on a large platter and let it sit for 15-20 minutes before carving to allow the juices to be redistributed and the meat to become moist throughout.
Make pumpkin a part of this holiday season and harvest for yourself the benefits of its mood enhancing amino acid tryptophan – a serotonin boosting agent that can positively affect your mood.
Pumpkin Mango Pudding
154 calories per serving
1 cup of frozen diced mango
1 cup of cooked pumpkin
2 tablespoons of chia seeds
1 tablespoon of agave syrup
1. Blend together the fruits and agave syrup.
2. Add the chia seeds, and mix well.
3. Serve immediately or refrigerate for a more jellylike texture.
When cooking desserts, reach for sweet and savory cinnamon. Seasoning a high carb food with cinnamon can help lessen its impact on your blood sugar levels. This is because cinnamon slows the rate at which the stomach empties after a meal, thus reducing a rise in blood sugar after eating.
Cinnamon Apple Crisps
6 apples, peeled
1 lemon, juiced
1 cup of almond flour
1/4 cup of coconut oil
2 tablespoons of maple syrup
1/2 teaspoon of cinnamon
Pinch of salt
1. Peel and slice the apples, then lay them into a 9 X 11 baking dish.
2. Squeeze lemon juice onto the apples to prevent browning.
3. In a bowl, mix the almond flour, coconut oil, maple syrup, cinnamon, and sea salt, 4. until it resembles a crumble.
5. Sprinkle crumble over the apples, and place in the oven at 375 degrees for 35 minutes.
6. Remove from oven, let cool, and indulge!