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SPORTS NUTRITION DIET (JUICE RECIPES)
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Make sure you wash all fruits and vegetables with clean water. Filtered is best.
Get creative with your juice, mix and match any of the below recipes. Enjoy!
Basic Carrot
• 5 Large Carrots (tops cut off, but keep the skin – do not peel)
• 2 Celery Stalks with leaves
Maui Carrot Delight
• 4 Large Carrots (tops cut off, but keep the skin – do not peel)
• 1 Apple (put the entire apple in your juicer, seeds and all)
• 1 Cucumber (whole)
Hawaii Juice Supreme
• 2 Large Carrots (tops cut off, but keep the skin – do not peel)
• 1 Apple (put the entire apple in your juicer, seeds and all)
• 1 Cucumber (Whole)
• 1 Red Beet (Cut off the top leafy part)
• 2 Celery Stalks with leaves
Watermelon Sensation
• 1⁄2 a Medium sized Watermelon (Remove Rind and cut into small pieces)
• 1 inch piece of Ginger
Rainforest Sunrise
• 2 Cucumbers
• 2 Celery Stalks
• 2 Large Carrots
• 2 Apples
• 1 Inch Piece of Ginger
Amazon Eye Opener
• 2 Large Carrots
• 2 Apples
• 2 Red Beets
• 2 Celery Stalks
• 1 Inch Piece of Ginger
The Ultimate Flush Drink – (Warn Loved Ones Before Consuming This Drink 
• 1 Large Carrot
• 1 Red Beet
• 2 Celery Stalks
• 1 Apple
• 1⁄2 Bunch of Kale
• 1 Inch Piece of Ginger & 1-3 Cloves of Garlic
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SPORTS NUTRITION DIET (SMOOTHIE RECIPES)
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Sports Nutrition Diet Smoothie #1
1/2 a cup of frozen strawberries
1⁄2 cup of frozen blueberries
1 tablespoon of Amazon Herb Power Shake
1 tablespoon of green powder
1 date or a little agave
Fill with almond milk, blend and enjoy
Sports Nutrition Diet Smoothie #2
1 cup of coconut milk
3 tablespoons of chopped dates
3 tablespoons of almond butter
1⁄2 teaspoon of vanilla extract
A pinch of salt
Fill with a little ice, blend and enjoy
Sports Nutrition Diet Smoothie #3
1 cup of almond milk
1⁄2 cup of frozen strawberries
1⁄4 cup of dates
1⁄2 teaspoon vanilla
A pinch of salt
Sports Nutrition Diet Smoothie #4
1 cup of Brazil nut or almond milk
3 black figs
3 table spoons of chopped dates
2 heaping tablespoons of cacao powder or cacao nibs
1⁄2 teaspoon vanilla
A pinch of salt
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SPORTS NUTRITION DIET (FOOD RECIPES)
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Oatmeal
Ingredients-
Organic oatmeal
Almond milk
Walnuts
Stevia or Agave
Bring 1 cup of unsweetened Almond milk to a boil, and stir in 1⁄2 cup of oats slowly.
Turn heat down to low and stir occasionally for around 5 minutes. Add a small handful
of walnuts and sweeten with stevia or xylitol.
Morning Kasha
Prep Time: 5 minutes
Yield: 1 serving
Ingredients:
1 cup cooked kasha
1 apple, diced
2 tablespoons almond or cashew butter
1 teaspoon cinnamon
Stevia to taste
Directions:
1. Combine warm kasha and apple in a breakfast bowl.
2. In a separate bowl mix nut butter with 2 tablespoons of water.
3. Blend with fork until creamy like a sauce. If needed, add a bit more water, but
mixture should not be too runny.
4. Pour over kasha and apples, sprinkle with cinnamon and drizzle with maple syrup.
Variations:
Make kasha the night before for a dinner dish and remove some to use for breakfast the
next day. Kasha keeps well with a splash of olive oil in the refrigerator for 3-4 days.
Broccoli Rabe
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
1 bunch broccoli rabe
2 cloves garlic
2 tablespoons olive oil
2 tablespoons water
pinch of sea salt
Directions:
1. Wash broccoli rabe and cut stems into 1-2 inch pieces.
2. Warm oil in pan and add garlic; sauté for a few minutes.
3. Add broccoli rabe and sea salt, then sauté for about 3 minutes.
4. Add water, cover and allow to steam for about 2 minutes. Check for desired
tenderness.
5. If needed add a bit more water and allow to steam for a few more minutes.
Collards with Dill and Parsley
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
1 bunch collard greens
1 cup fresh chopped dill
1 cup fresh chopped parsley
2 tablespoons olive oil
1 teaspoon black pepper
pinch of sea salt
Directions:
1. Wash collards, cut stems off and chop into small pieces and put aside. Stack
leaves and roll them up, as you would a sushi roll, then slice from the end to create long
strips.
2. Warm oil in a pan with black pepper, and add stems, sautéing for a few minutes.
3. Add collard greens and sea salt, then sauté for about 3 minutes.
4. Add water, cover and allow to steam for about 3-4 minutes, then remove from
heat.
5. Add chopped dill and parsley, toss well and allow to sit uncovered for a few
minutes, then serve.
Jumped Greens
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
1 bunch kale
1 medium-size yellow onion, diced
1 clove garlic, minced
1/2 tablespoon fresh ginger, minced
2 tablespoons olive oil
sea salt
Directions:
1. Wash kale, cut stems off and chop into small pieces and put aside. Cut or tear
leaves into small pieces.
2. Warm oil in pan, add ginger, garlic, and salt to taste. Sauté for one minute.
3. Add onion, sauté for a few more minutes.
4. Add kale, stir well and then add a splash of water. Cover and allow to cook for 2-3
minutes.
5. Check for desired tenderness and serve.
Sautéed Broccoli
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
1 bunch broccoli
1/2 cup grated carrot
1/4 cup toasted sesame seeds
1 tablespoon olive oil
sea salt and freshly ground black pepper
Directions:
1. Wash broccoli, cut off and peel the outside of the stalk, slice into pieces and put
aside.
2. Cut the florets into bite-size pieces.
3. Warm oil in a pan, add stalk pieces; sauté for a few minutes.
4. Add broccoli florets, then sauté for about 2 minutes.
5. Add 3 tablespoons of water and grated carrots. Cover and allow to steam for about
3-4 minutes and remove from heat.
6. Add toasted sesame seeds, sea salt and black pepper. Serve.
Walnut Quinoa
Prep Time: 5 minutes
Cooking Time: 20 minutes
Yield: 4 servings
Ingredients:
1 1/2 cups dry-roasted quinoa
1/2 cup chopped toasted walnuts
2 1/2 cups veggie broth
2 tablespoons flat leaf parsley, chopped
1 tablespoon extra virgin olive oil
Directions:
1. Rinse quinoa in a fine mesh strainer.
2. Combine broth, oil and quinoa, bring to a boil.
3. Cover and lower heat to low, cooking for 12 minutes.
4. Remove from heat and let stand for 5 minutes.
5. Fluff with a fork and toss in, parsley and toasted walnuts.
Variations:
Slice zested oranges and serve them after dinner.
Curried Millet
Prep Time: 5 minutes
Cooking Time: 20 minutes
Yield: 4 servings
Ingredients:
1 cup dry-roasted millet
1/2 cup crushed cashews
3 tablespoons pumpkin seeds
1 teaspoon curry powder
1 teaspoon grated ginger
1 teaspoon sea salt
2 cups stock or water
Directions:
1. Boil the stock or water in a pot.
2. Add all the ingredients, bring to a boil, reduce heat to low and simmer for 20-25
minutes, until all the liquid is absorbed.
3. Fluff with a fork and serve warm.
Ginger Broiled Salmon
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
4 4-ounce wild salmon fillets
2 teaspoons fresh grated ginger
1 tablespoon coconut oil
1/4 cup water
Directions:
1. Mix the oil, water, and ginger.
2. Place the fish in a baking dish and marinate in sauce for 30 minutes.
3. Preheat broiler, then broil fish skin side down for 6-8 minutes, depending on how
you like your salmon cooked.
4. Baste once or twice while broiling.
5. Serve, using the remaining marinade as sauce.
Tuna Steaks with a Cucumber Dill Salsa
Prep Time: 10 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
4 tuna steaks
half a large cucumber
1 cup purple kale, finely chopped
2 tablespoons fresh dill, chopped
3 tablespoons olive oil
salt and black pepper
Directions:
1. Scoop out the seeds of the halved cucumber. Then dice and mix with the dill and
kale.
2. Heat a skillet over medium-high heat. Rub a bit of oil on tuna steaks and cook for
2-3 minutes on each side. Time will vary due to thickness and preference. Most enjoy
tuna medium-rare, leaving it pink in the middle.
3. Place tuna steaks on plates and top with cucumber salsa.
4. Keep skillet over heat and add oil, and a pinch of salt and ground pepper to taste.
Let sizzle for a few seconds and then drizzle over fish with salsa.
5. Serve immediately.
Coconut Adzuki Beans
Prep Time: 10 minutes
Cooking Time: 40 minutes
Yield: 4-6 servings
Ingredients:
1 cup dried adzuki beans
1 3-inch piece of kombu
1 pound butternut squash, peeled and diced
1 can coconut milk
1 hot pepper
2 purple onions, finely diced
1 clove garlic, minced
2 tablespoons of olive oil
Directions:
1. Cover the adzuki beans in plenty of water with the kombu and bring to a boil;
simmer uncovered for 30
minutes or until soft.
2. In a separate pot, stir fry onions, garlic and squash for 3-5 minutes.
3. Add coconut milk, whole pepper and drained adzuki beans. Then cover and cook
for 20 minutes.
4. Remove the hot pepper before serving.
Hummus
Prep Time: 5-10 minutes
Cooking Time: 0 minutes
Yield: 3 cups
Ingredients:
2 cups cooked chickpeas
1-3 cloves garlic
3 tablespoons tahini
1/2 teaspoon sea salt
2 tablespoons olive oil (optional)
2 tablespoons lemon juice
1/2 cup or more spring water, use chickpea water
Directions:
1. Place all ingredients in a blender or food mill and purée until creamy.
2. Add more garlic, tahini or lemon juice to taste.
3. Serve with pita bread, crackers or crudités.
Variations:
Use as a spread for healthy sandwiches and add sprouts, lettuce, tomato or any other fresh
vegetables.
Add fresh parsley to the blender for a lighter flavor
Baked Stuffed Bell Peppers
Prep Time: 10 minutes
Cooking Time: 30 minutes
Yield: 4 servings
Ingredients:
2 cups cooked grain (brown rice, quinoa, millet)
2/3 cup crushed almonds or walnuts
1 onion, finely chopped
1-2 cloves garlic, finely minced
4 celery stalks, finely chopped
4 bell peppers (green, red, or yellow)
1/2 cup parsley, chopped
2 teaspoons olive oil or ghee
salt to taste
Directions:
1. Sauté onion and garlic with oil for 1 minute.
2. Add celery and sauté for 3 minutes.
3. Mix with remaining ingredients, except peppers and crushed nuts.
4. Preheat oven to 350 degrees.
5. Cut off tops of peppers and scoop out insides.
6. Steam peppers until slightly tender.
7. Fill each with stuffing and top with crushed nuts.
8. Place in casserole dish with 1/8 inch water, bake in oven for 30 minutes and serve.
Note:
Adapted from Healing with Whole Foods: Asian Tradition and Modern Nutrition, by
Paul Pitchford.
Portobello Steaks
Prep Time: 5 minutes
Cooking Time: 30 minutes
Yield: 4 servings
Ingredients:
4 portobello mushrooms
3 teaspoons oregano
2 tablespoons olive oil
salt and pepper to taste
Directions:
1. Preheat oven to 350 degrees.
2. Cut off mushroom stems and wash both tops and stems.
3. Mix oil, oregano and in a dish.
4. Put mushroom tops and stems in a baking dish with an edge. Pour oil mixture over
mushrooms and bake for 30 minutes. Serve.
Green Lentil Soup
Prep Time: 10 minutes
Cooking Time: 45 minutes
Yield: 5 servings
Ingredients:
1 cup green lentils
1 medium onion, diced
1 carrot, diced
1 stalk celery, finely chopped
4 cups spring water or vegetable stock
1 bay leaf
1/2 teaspoon sea salt
1 tablespoon chopped parsley
1 tablespoon olive oil
1 teaspoon basil
1 teaspoon rosemary
squeeze of lemon
Directions:
1. Spread lentils on a flat surface and pick out any stones, then wash and drain them.
2. In a soup pot, warm the oil over medium heat.
3. Add onion and cook 5 minutes or until translucent.
4. Add carrot and celery and continue to sauté 3-5 minutes.
5. Spread lentils on top.
6. Add water and herbs. Bring to a boil, reduce the heat to low, cover and simmer for
45 minutes or until
lentils are tender.
7. Add chopped parsley, salt, and a squeeze of lemon juice
8. Simmer another 2 minutes and serve.
Variations:
Add a small piece of kombu, rinsed.
Simple Broccoli Soup
Prep Time: 5 minutes
Cooking Time: 20 minutes
Yield: 4 servings
Ingredients:
2 bunches broccoli
2 large white sweet potatoes
2 cloves garlic, diced
1 red pepper, diced
2 Braggs
Directions:
1. Cut off the florets of the broccoli so that you have almost no portion of the stalk
and place in a separate bowl.
2. Cut the stalks of the broccoli and the sweet potato into small pieces.
3. Place in a medium pot and fill with water just until the veggies are covered and
bring to a boil.
4. Cook until soft, about 10-12 minutes.
5. Remove broccoli and potato from the water and blend in blender.
6. Slowly add the water from the pot to your blender until you get a good soup
consistency.
7. Add garlic and Braggs, and blend.
8. Place soup back in the pot, add broccoli florets and red pepper.
9. Leave on low heat for 5-10 minutes. Serve hot with a little fresh ground pepper.
