Saturday, June 7, 2014

SUMMER PICNIC GUIDE!

Trade the dining room table for the picnic blanket with these healthy summertime recipes!
Now that the weather is getting nicer, why not take in the scenery while enjoying a monster post-workout feast? No longer do you have to choose between dem gains and dat sun! When the outdoors calls your name, go on and answer. Get your guns some sun while you feast on these muscle-building recipes that come alongside an added dose of Vitamin D.
FITMENCOOK EPIC PICNIC RECIPES
MEAL 1: ARUGULA, WATERMELON, FETA 

AND KIND BAR SALAD

Every good meal should be kicked off with salad. Salad brings color and nutrients to the table and whets your palate for dishes to come. With that said, salads don't have to be wimpy! This power-packed salad is good enough to be a standalone dish.
One of my new favorite ways to spice up salads is to add crushed KIND Strong & Kind bars to the mix. 
The all-natural ingredients and whole nuts and grains make for a fantastic topping, and the bars are an easy ingredient to boost the content of healthy fats and protein, like croutons with added nutritional value.
Plus, funky flavors like honey mustard create a flavor explosion in your mouth. Toss them with fresh summer fruit like watermelon, add some feta cheese, and you create a salad that's sure to be a hit!

Ingredients
  • 5 cups arugula
  • 3 KIND Strong & Kind bars
  • 3 cups chopped watermelon
  • 1/3 cup crumbled feta cheese
Directions
  1. Break your favorite Strong & Kind bar into pieces. You can do this one of two ways: get them cold in the fridge, slip them into a Ziploc bag, and hammer them, or simply break the bar into pieces using your hands. Set your "croutons" aside.
  2. Dice watermelon into cube-sized pieces.
  3. Pack for a picnic: Place the individual ingredients in separate compartments and assemble each salad individually to avoid making the arugula soggy.
We understand that not every salad is going to be divided evenly—after all, sometimes you're looking to chow down on more greens and sometimes you're all about the main course. I recommend that each individual salad should contain roughly 1 cup arugula, 1/2 Strong & Kind bar, 1/3 cup diced watermelon, and 1 tbsp feta cheese. The nutrition facts below are based off these amounts.
NUTRITION FACTS
Serving Size (1 salad)Recipe yields 2-5 servings
Amount per serving
Calories 171
Total Fat11 g
Total Carbs14 g
Protein9 g
MEAL 2: SPICY TEX-MEX LIME CHICKEN KABOBS
Add a little Tex-Mex flair to the barbecue with this easy chicken kabob recipe that's sure to impress. Just make sure you have enough on hand—these highly addictive skewers are sure to leave your guests coming back for more.

Ingredients
  • 30 oz chicken breast (raw)
  • Fresh chopped cilantro
  • Fresh limes
  • Wooden skewers
Seasonings
  • 3 tbsp Tapatio sauce
  • 1 tbsp cumin
  • 1 tbsp paprika
  • 1/2 tbsp ground pepper
  • 2 tsp cayenne pepper
Directions
  1. Slice raw chicken breasts horizontally into 2-3 oz pieces.
  2. In a sealable bag, add chicken breast and seasonings. Release the air from the bag, re-seal, and shake, ensuring all the chicken pieces are thoroughly covered in the sauce. Marinate in the refrigerator for at least two hours (or overnight, if desired).
  3. Place wooden skewers in water for at least 30 minutes. This will prevent them from burning in case you're cooking the chicken on the grill or in the oven.
  4. Remove the chicken pieces from the bag and skewer them with the wooden sticks.
  5. For cooking on a stovetop grill or with a skillet, set the fire on medium heat and lightly spray your pan with coconut oil. Wait for the pan to heat before adding the chicken skewers.
  6. Add the chicken skewers to the pan and cook, rotating them so all sides are cooked evenly with noticeable grill marks. Don't cover them while they cook.
  7. Remove the cooked skewers from the grill. Sprinkle with lime juice and freshly chopped cilantro. Serve immediately.
NUTRITION FACTS
Serving Size (2 skewers)Yields 5 servings
Amount per serving
Calories 180
Total Fat2 g
Total Carbs0 g
Protein39 g

TWEET THIS ARTICLE: Pack up that protein and head outside with these #healthy #picnic recipes.

MEAL 3: FULLY LOADED SWEET POTATO SALAD

Being from Texas, me showing up to a picnic or cookout without some form of potato salad is like showing up to the gym without headphones—it's a necessary tool to get you in the proper mood. Here's my #FitMenCook take on a Southern classic that will leave your taste buds screaming and your muscles pumped. Seriously: You'll grow after eating this.

Ingredients
  • 450 g baked sweet potato (in chunks)
  • 3 strips natural turkey bacon (uncured, nitrate free)
  • 3/4 cup 2% Greek yogurt
  • 1/2 cup black beans
  • 1/3 cup chopped kale
  • 1/2 cup cooked corn
  • 1/3 cup green onions
  • ~1 oz goat cheese
  • ~1 oz reduced-fat mozzarella
  • 1 chopped jalapeno (optional)
Seasonings
  • sea salt and pepper to taste
Directions
  1. Set oven to 350F.
  2. Cut sweet potatoes into small quarter-sized chunks and place on a baking sheet. Lightly spray with coconut oil and sprinkle with sea salt and pepper.
  3. Bake in the oven for about 25 minutes or until the chunks are soft, yet slightly firm. Remove and allow to cool for about 10 minutes on a rack.
  4. Cook turkey bacon in a skillet and then cut it into small pieces.
  5. In a large bowl, add all of the ingredients listed. Mix everything together using a spatula, and serve immediately. This dish can be served warm or cold.
NUTRITION FACTS
Serving Size (1 serving)Recipe yields 5 servings
Amount per serving
Calories 192
Total Fat4 g
Total Carbs27 g
Protein13 g
MEAL 4: AMINO VITAMIN WATER
When the outside temperature starts to creep into triple-digits, hydration is paramount. Make sure you have something to quench your thirst and wash down your four-course meal!
Kick classic water up a notch by adding your favorite aminos and fresh fruit into the mix. You'll stay hydrated while feeding your muscles with natural vitamins, minerals, and amino acids.

Ingredients
  • 64-oz Mason jar
  • 1-2 scoops flavored BCAA powder
  • 1 cup mint leaves
  • 2 -3 blood oranges
  • 2 cups blueberries
Directions
  1. Add room-temperature water to a large Mason jar or glass container. Remember to leave enough room to add fruit.
  2. Mix in your favorite BCAA powder until it's completely dissolved. If your BCAA powder tends to be sweet, add just 1 scoop so you don't overpower the fresh, natural flavors of the fruit.
  3. Slice blood oranges into horizontal pieces and add to the jar. Add in fresh blueberries and, finally, the mint. Stir with a wooden spoon
  4. Let the water sit for at least 30 minutes so it becomes infused, then add ice to the jar
  5. Serve immediately! While you can eat the fruit, I don't recommend eating it after more than 24 hours or if the water jug becomes too warm.
MEAL 5: CHOCOLATE PROTEIN CHEESECAKE DIXIE CUP POPSICLES
If there's any room left for dessert—and, believe me, you'll want there to be—whip out these chocolate cheesecake pops. You really can't go wrong with cheesecake, especially when it contains protein and chocolate. These frozen treats are perfect to help you beat the heat and cool down from working on the grill. Sit back and enjoy!

Ingredients
  • 1 1/2 scoop Labrada V60 Chocolate Ice Cream Protein Powder
  • 8 oz reduced-fat cream cheese
  • 1/3 cup almond milk
  • 1/3 cup 2% Greek yogurt
  • 1/4 cup graham cracker crumbs
  • 1/4 cup milled flax seed
  • 2 heaping tbsp coconut oil
  • 6, 3 oz Dixie cups
  • Popsicle sticks
Directions
  1. In a bowl, add graham cracker crumbs, milled flax seed, and coconut oil. Mix well until it begins to stick together. Set aside.
  2. In a food processor or blender, mix protein powder, cream cheese, almond milk, and Greek yogurt.
  3. Pour the cheesecake mixture into the individual Dixie cups, leaving about 3/4 of an inch at the top for the crust.
  4. Pack the graham cracker crumbs onto the top of the Dixie cups and pat down so it sticks to the cheesecake batter and is compact.
  5. Slide a Popsicle stick through the middle of the Dixie cup.
  6. Freeze cups for at least 5 hours. For better results, freeze overnight before your picnic.
  7. Enjoy!
NUTRITION FACTS
Serving Size (1 Popsicle)Yields 6 servings
Amount per serving
Calories 220
Total Fat16 g
Total Carbs8 g
Protein13 g
GROCERY LIST >>

MEATS/POULTRY

DAIRY

PRODUCE

FATS AND SUNDRY GOODS

  • Coconut oil
  • Carob chips or dark chocolate chips
  • Graham cracker crumbs
  • Milled flax seed (optional)
  • Tapatio hot sauce

SUPPLEMENTS

SUPPLIES

  • Paper plates and cups
  • Dinnerware
  • Wooden skewers
  • Dixie cups
  • Popsicle sticks
  • Jar or carafe for fruit infused amino vitamin water
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