TACFIT Warrior Recipes

Warrior Recipes Ebook

Warrior Recipes Ebook

Brain Food Breakfast Page 1

Brain Food Breakfast This is a great way to start your day. If you are pressed for time and want a quick meal it doesnʼt get much easier than this huevos rancheros inspired breakfast.

- 2 Slices Ezekiel 4:9 Sprouted Grain Bread - 1/2 Cup Low Fat Refried Black or Pinto Beans - 2 Large Omega‐3 Organic Eggs - 1/2 Tablespoon Olive Oil - 1 Oz. Shredded Pepper Jack Cheese - 2 Tbs. Salsa - Paprika, Chili Powder, Cayenne Pepper, Garlic Powder, Onion Powder (to taste)

Spread beans on bread and sprinkle cheese on top. Place in Toaster oven bean/cheese side up and toast to your preference. Simultaneously heat olive oil in pan over medium heat and fry eggs topping with spices to taste. Assemble by placing eggs on top of toast and topping off with salsa.

Wolf’s Lean Oats Page 2

Wolfʼs Lean Oats - 1/4 Cups oat bran hot cereal (oat meal, steel cut oats, and others work too, but oat bran is high in fiber and protein) - 2 Tbs. ground raw flaxseed - 2 Tbs. raw wheat germ - 1 Tbs raw nut butter (almond, peanut, cashew) - 1 tsp raw honey or agave nectar - 1/2 Cup Whole fat organic yoghurt - Handful of seasonal berries, apple slices, or banana (dates can be good too, but use sparingly) - A dash of cinnamon

Put oats in a bowl and pour a bit of boiling water on it (depending on how thick or runny you want it). Let sit for two minutes. Mix in nut butter, honey, and cinnamon, mix well. Add in Flax, wheat germ, and yoghurt mix again. Top with fruit and enjoy!

Fried Rice Scramble Page 3

Fried Rice Scramble - 1 Cup chopped onion - 1 Cup chopped or shredded cabbage - 1/2 Cup chopped bell pepper - 1/2 Cup mushrooms - 1/2 Cup chopped celery - 1 Cup cooked brown rice (or quinoa is a great option) - 4 Eggs - 1 tsp. minced or crushed garlic - 2 tsp. Bragg liquid aminos or low sodium soy sauce - 2 Tbs. sesame seed oil - 1/2 tsp each powdered garlic, powdered onion, ginger, black pepper, chili powder, and anise

Warm sesame oil over a medium heat in a cast iron skillet (or frying pan). While pan is warming, crack eggs into a bowl and mix in seasonings, beat until fully scrambled. Add in garlic and veggies into pan (except for cabbage) and let cook for about 3-5 minutes. Add in rice, cabbage, Bragg (soy sauce), stir about and cook for another minute. Pour in seasoned, beaten eggs and scramble and cook as needed. Makes two lean, hearty servings or three small servings. Enjoy!

Mediterranean Egg Scramble Page 4

Mediterranean Egg Scramble - 4 Eggs - 1 Cup chopped onions - 1/2 Cup chopped bell peppers - 1/2 Cup chopped zucchini - 1/2 Cup chopped tomatoes - 1 Tbs. olive oil (extra virgin, first cold pressing preferred) - 1/2 cup crumbled feta cheese - 1 tsp. crushed or minced garlic - A few shakes oregano, parsley, thyme, basil, marjoram, garlic, and onion - Pinch of salt and pepper

Warm oil and garlic in a pan over a medium flame. Add in onion, peppers, and zucchini and sauté for 3-5 minutes, stirring frequently. Meanwhile, beat eggs and spices in a bowl. Add eggs to veggies, cook and scramble for another 3-5 minutes. Remove eggs from pan, garnish with tomatoes and feta cheese, and serve.Mediterranean Egg Scramble

South West Egg Scramble Page 5

South West Egg Scramble - 4 Eggs - 1 Cup chopped onions - 1/2 Cup chopped bell pepper - 1/4 Cup chopped mushroom - 1 Chili pepper or jalapeno - 1/4 Cup chopped tomato - 1 Cup cooked beans (black, pinto, red chili) - 1 Tsp crushed or minced garlic - 2 Tbs. olive oil (extra virgin, first cold pressed is preferred) - 1/2 Tsp each cumin, oregano, cayenne pepper, paprika, garlic powder, onion powder, and cilantro - Pinch of salt and pepper

Warm oil and garlic in a pan over medium heat. Add in onion, peppers, and mushrooms, stir about and cook for 3-5 minutes. Meanwhile, beat eggs and mix in seasonings in a bowl. Pour in eggs along with beans and tomatoes, cook for another 3-5 minutes. Serve and enjoy! Goes great with a couple of slices of avocado or some guacamole.

Potatoes, Veggies and Eggs Page 6

Potatoes, Veggies, and Eggs This meal can be prepared as a scramble or a serving of sautéed veggies with a fried egg or two. - 1 Cup chopped potatoes (Russet, Yukon, or Purple Pelisse) - 1 Cup chopped onion - 1/2 Cup chopped bell pepper - 1/2 Cup chopped crimini mushrooms - 1/2 Cup chopped tomatoes (grape, roma, or heirloom are all excellent choices) - 4 Eggs - 1 Tbs. Olive Oil (extra virgin, first cold pressing is preferred) - 1 Tsp. Crushed garlic - Pinch of salt and a few turns of the pepper mill - A few shakes of oregano, cumin, cayenne pepper, onion powder, and garlic powder

Warm oil in pan over a medium heat, add crushed garlic and potatoes. Stir about until evenly distributed and stir occasionally. After about 5-8 minutes, add onion, bell peppers, mushrooms, and season the veggies with a bit of salt, pepper, garlic, and onion powder. Cook for another 3-5 minutes, mixing occasionally. Now, you can take out the veggies to eat from there, and fry up the eggs on the side with the cumin, oregano, and cayenne pepper. Or, you can mix the remaining spices with the eggs in a bowl and pour them over the veggies in the pan and cook it up scramble style. Garnish with chopped tomatoes. Makes two large servings or three moderate servings. Enjoy!

Bean, Quinoa and Veggie Soup Page 7

Bean, Quinoa, and Veggie Soup This really does end up with the consistency of a chili than a soup, so call it whatever you want. - 1 1/2 Cups both dried pinto and black beans (3 cups total, or about three cans for those not wanting to cook beans) - 4 Cups low sodium vegetable broth (I like Trader Joes) - 1 1/2 Cups chopped onion - 1 Cup chopped bell pepper - 1 Cup chopped carrots - 3/4 Cup chopped celery - 3/4 Cup chopped tomatoes - 1 1/2 Cups cooked quinoa - 1 Tsp. each garlic powder, onion powder, cumin, oregano, basil, thyme, rosemary, and ginger - 2 Tsp. lemon juice - 10 Turns of the pepper mill - A few dashes of salt and cayenne pepper Rinse and soak beans overnight (about 6-8 hours). Rinse again and cook for about 1.5 hours. Cook 1 cup of dry quinoa in two cups of water while beans are cooking (about 15 minutes, let set afterward). Once beans are done, drain and add in the vegetable broth and veggies and stir. Add in quinoa (put extra quinoa away in a storage container and refrigerate once cool for use in whatever dishes you want later), spices, and lemon juice and simmer over a low heat for 30- 45 minutes, stirring occasionally. Makes a very large serving that can be refrigerated and enjoyed all week long. Adding a fried egg or two is always a boon as well.

TJ’s 17 Bean and Barley Veggie Soup Page 8

TJʼs 17 Bean and Barley Veggie Soup This is a slightly varied take on the recipe that is right on the side of the bag itself. Mine has a little more veggies, no canned tomatoes, and specific spices (not “Italian seasoning”) - 1 Bag (16 Oz) Trader Joeʼs 17 Bean and Barley mix - 2 (32 Oz. boxes) TJʼs Low sodium veggie broth - 1 1/2 Cups chopped onion - 1 1/2 Cups chopped carrots - 1 1/2 Cups chopped celery - 1 1/2 Cups chopped bell peppers - 1 1/2 Cups chopped tomatoes (I used grape this last time, but roma or heirloom will do just fine) - 1 tsp. Crushed garlic - 2 Tbs. Olive oil (Extra virgin, first cold pressing is preferred) - 1 tsp Dried basil, Marjoram, Oregano, Thyme, Rosemary, Cumin, Garlic powder, Onion powder -Few turns of the pepper mill Soak beans overnight in a large pot of water, rinse, and then drain. Pour in four cups of TJʼs veggie broth into pot with the beans. Start cooking over a medium heat. In a separate pan, combine olive oil, garlic, and veggies and cook until soft (six to ten minutes). Combine this mixture and remaining ingredients into the bean pot and cover with the rest of the broth. Simmer over a low heat for 1.5-2 hours, stirring occasionally and checking liquid levels. Add water as needed. Few turns of the pepper mill and you should be good to go! Makes a good size batch and will store in the fridge all week long. Tastes great with a fried egg or two as well! Sorry, I loves me some eggs.

Vegetarian Split Pea Soup Page 9

Vegetarian Split Pea Soup - 2 1/2 Cups split peas - 10 Cups water - 2 Cups chopped onion (I like using half red, half yellow) - 1 1/2 Cups chopped carrots - 1 1/2 Cups chopped celery - 2 tsp minced or crushed garlic - 2 tsp. marjoram - 1 tsp. each parsley, garlic powder, onion powder - 1/2 tsp. each salt and pepper

Rinse and soak split peas. Let soak for 6-8 hours. Bring split peas to a boil in 10 cups of water, reduce to a low heat and let cook for 1.5-2 hours. Once cooked, toss in vegetables and spices, stir occasionally and let cook over a low heat for 40-60 minutes, adding a small amount of water if needed.

Greek Salad Page 10

Greek Salad - 2 Small red onions

- 1 Large sweet pepper - 3 Small Persian (or English) cucumbers - 3 cups cooked chickpeas (garbanzo beans) or 1 can - 1 1/2 cups shredded cabbage - 1 Medium roma tomato (6 or 8 heirlooms will work well too) - 6 oz. Crumbled feta cheese - 1 tsp. minced or crushed garlic - 1 tsp. each –Oregano, Marjoram, Basil, Thyme (or Lemon Thyme) - 2 Oz. Olive oil (Preferably extra-virgin, first cold pressed) - 2 Oz. Red wine vinegar - 1 Oz. Lemon juice - A few turns of the pepper mill

Chop veggies and tomato and combine in large mixing bowl. Add in cabbage, chickpeas, feta, and garlic. Mix well. Add olive oil, lemon juice, red wine vinegar, and spices, mix well again. Give a few turns of the pepper mill, mix one last time, and let sit in fridge for at least an hour (tastes much better after sitting)

Sprouted Grain Turkey Wrap Page 11

Sprouted Grain Turkey Wrap Although quick and easy this wrap will definitely fill you up while offering the benefits of a high fiber meal full of leafy greens and quality protein. Meals like this increase the alkalinity of your body which is one strategy to prevent cancer.

- 1 Ezekiel 4:9 Sprouted Grain Tortilla - 6 Ounces Lean Turkey Breast Meat - 2 Tablespoons Hummus - 1 Cup Baby Spinach - 1/4 Cup Shredded Red Cabbage - 1 Oz. Grated Pepper Jack Cheese

Lay tortilla flat and spread hummus. Add turkey, spinach, cabbage, cheese. Wrap like a burrito and enjoy.

Chicken Curry and Lentils Page 12

Chicken Curry and Lentils - 1 Diced Chicken breast - 1 Cup dry lentils (or 1 can) - 1 Cup chopped onion - 1 Cup chopped bell peppers - 1 Cup chopped mushrooms - 1 Cup spinach - 1 Cup coconut milk (or regular milk) - 1 Tbs. olive oil - 3 Tsp. curry powder - 1 Tsp. minced or crushed garlic - 1 Tsp. cumin, garlic powder, onion powder, coriander, turmeric, paprika, - A pinch of salt and pepper

Rinse and cook lentils for anywhere between 20- 50 minutes (depending on type and age of bean) only adding a touch of salt once the beans are done cooking(or just use a can of beans). Over a medium heat, brown chicken in a large pot with the garlic and olive oil for about 5-7 minutes. Add in veggies( except the spinach) and cook for another few minutes . Add in coconut milk and spices, stir about, and let simmer for 20-30 minutes. Add in spinach the last 5 minutes of simmer. Enjoy with a half cup of brown rice or quinoa.

Garam Masala Chickpea, Lentil and Veggies Page 13

Garam Masala Chickpea, Lentil, and Veggies - 2 Cups dry chickpeas (or two cans) - 1 Cup dry lentils (or one can) - 2 Cups chopped bell peppers - 2 Cups chopped onions - 2 Handfuls spinach and arugula mix - 1 Can (14 oz.) coconut milk - 1 tsp. crushed or minced garlic - 2 tsp. Garam masala powder - 1 1/2 tsp. cumin - 1 tsp each curry powder, coriander, turmeric, garlic powder - 1 tsp lemon juice

Rinse and soak chickpeas for 6-8 hours. Rinse again and cook for 1.5-2 hours. While chickpeas cook, rinse and cook lentils for 25-40 minutes. Once done, combine both in large pot, add coconut milk, veggies, spices, lemon juice, and garlic. Stir and cook over a low flame for 30-50 minutes, stirring occasionally. During last 5 minutes of cooking, throw in greens and stir. Enjoy on its own, or with a half cup of brown rice or quinoa. A fried egg or two is always a boon.

Curried Coconut Chickpeas with Spinach Page 14

Curried Coconut Chickpeas with Spinach - 1 Lbs. Bag of chickpeas (garbanzo beans, about 2.25 cups) or 1.5 cans - 1 Cup chopped onions - 1/2 Cup chopped bell pepper - 1/2 Cup chopped tomatoes - 2 Good sized handfuls of spinach - 1 Can coconut milk (14 oz.) - 1 tsp Crushed garlic - 1/2 tsp Both garlic powder and salt - 1 tsp. Each turmeric, curry powder, onion powder, coriander, and cumin - 2 tsp. Lemon juice

Rinse, drain, and soak chickpeas in 8 cups of water over night (6-8 hours). Drain beans, refill with 8 cups of water and bring to a boil. Simmer for about 1.5-2 hours. Once cooked, drain once again; add in coconut milk, crushed garlic, onions, peppers, and tomatoes. Add in spices and lemon juice, mix well. Add 4-6 cups of water, bring to a boil, and let simmer for about 20-30 minutes, stirring occasionally. Add spinach during last five minutes of cooking, mix well. Let sit for about half an hour and enjoy by itself or with about half a cup of cooked brown rice. Feel free to add a touch of black pepper, chili powder, cayenne pepper, or paprika to give it a kick. Makes a good sized batch of about 6 good sized servings.

Curry Burgers Page 15

Curry Burgers - 1 Lbs. ground beef - 1/2 Cup finely chopped onion - 1/4 Cup finely chopped bell pepper - 1/4 Cup finely chopped mushroom - 1 tsp. minced or crushed garlic - 1 Egg, beaten - 1 tsp curry powder - 1/2 Tsp each cumin, turmeric, coriander, garlic powder, onion powder, (chili powder if a touch of spice is desired) - 1/2 Tsp. lemon juice - Pinch of salt and pepper - 2 Tbs. coconut oil (olive oil will do) Dressed with- Whole wheat hamburger buns - Spinach and arugula mixture - Tomato slice - Hummus Thoroughly mix beef, egg, veggies, spices, garlic, and lemon juice in a bowl. Make six patties out of it. Heat up oil in a pan over a medium-high heat. Cook patties for 3-5 minutes per side, only flipping once. Remove from pan, put on bun, add a dollop of hummus for a condiment, put on tomato and greens, and enjoy!

Greek Burgers Page 16

Greek Burgers - 1 Lbs. ground beef - 1/2 Cup finely chopped onion - 1/4 Cup finely chopped bell pepper (bonus points for sweet Italian peppers) - 1/4 Cup finely chopped zucchini - 1 tsp. crushed or minced garlic - 1 Egg, beaten - 1 tsp both oregano and cumin - 1/2 tsp each rosemary, basil, dill, thyme, anise, powdered onion, powdered garlic - 1/2 tsp both lemon juice and red wine vinegar - Pinch of salt and pepper - 2 Tbs. olive oil (extra virgin, first cold pressing is preferred) Dressed with - Whole wheat hamburger bun - Spinach and cabbage mixture - Tomato slice - 1/4 Cup crumbled feta cheese Thoroughly mix beef, egg, veggies, spices, garlic, lemon juice, and vinegar in a bowl. Make six patties out of it. Heat up oil in a pan over a medium-high heat. Cook patties for 3-5 minutes per side, only flipping once. Remove from pan, put on bun, add feta crumbles, put on tomato and greens, and enjoy! (Some tomato aioli would go great on this)

Spicy Turkey Chili Page 17

Spicy Turkey Chili This recipe is a classic John used to make all the time. Can be served in a variety of different ways: over steamed brown rice, on sprouted grain toast, with eggs…etc.

- 3 Pounds Ground Turkey - 3 Cups chopped onion - 4 tsp. minced garlic - 2 Tbs. Olive Oil (extra virgin, first cold pressing preferred) - 3 Cups dry Kidney Beans (or 3 cans) - 5 Cups chopped tomatoes - 1 1/2 Cups Your Favorite Spicy Salsa - 1/4 Cups Chili Powder - 1 teaspoon Paprika, Oregano, Cumin, Cayenne Pepper, Black Pepper - 4 Bay Leaves - 4 Cups Low Sodium vegetable broth

Rinse and soak beans for 6-8 hours. Rinse and cook beans for 1.5-2 hours.Heat olive oil in 4‐ quart pot over medium heat. Add onions and garlic and sautee until tender. Add ground turkey and brown. Add beans, tomatoes, salsa and spices. Bring to a simmer and let cook uncovered for 30 minutes.

South West Chili Page 18

South West Chili - 3 Cups mixed dry beans (1 cup pinto, 1 cup black, 1 cup black eyed peas) - 1 1/2 Cups chopped onion - 1 Cup chopped mushroom - 1 Cup chopped bell pepper - 1 Cup chopped tomatoes - 4 Cups low sodium vegetable broth (I like Trader Joeʼs) - 2 tsp crushed or minced garlic - 1tsp lemon juice - 4 tsp. chili powder - 1 tsp. each smoked paprika, cayenne pepper, cumin, turmeric, cilantro, garlic powder, and onion powder - 1/2 tsp coriander - About 10 turns of the pepper mill

Rinse and soak beans for 6-8 hours. Rinse again and cook for 1.5-2 hours. Drain and pour in 4 cups of vegetable broth, garlic, veggies, and lemon juice. Bring to a boil and lower to a simmer for 40-60 minutes, stirring occasionally. Enjoy by itself, with brown rice, quinoa, or a fried egg or two.

Vegetarian Caribbean Chili Page 19

Vegetarian Caribbean Chili - 9-10 cups cooked 3 mixed beans (red kidney, canelli, pinto, red chili or black are all good choices) or, 3 cans if you want to go that way (cooked beans are way better though) - 2 Onions (I like to mix red and yellow) - 1 Bell pepper - 1 Cup chopped tomato - 4-6 Crimini mushrooms - 1 Tbs. garlic - 1 1/2 - 2 Cups low sodium vegetable broth - 1/2 Can tomato sauce (optional) - 4 tsp. Chili powder - 1 tsp. Smoked paprika, Cinnamon, Cumin, Cilantro, Garlic powder, Onion powder, and Jamaican allspice - 10 Turns of the pepper mill - Small amount of salt (optional)

Let bean mixture soak overnight (6-8 hours). Drain, rinse, and refill with twice as much water than beans. Cook for 1-1.5 hours, or just open your three cans of beans. Cut veggies and tomatoes, add them and garlic into pot if cooked beans, over low heat. Pour in veggie broth, tomato sauce (can use more veggie broth if opting not to use tomato sauce, which I prefer anyhow), all spices and stir. Add about 10 turns of the pepper mill, stir again, and let cook for 30-50 minutes. Check and stir occasionally. Makes a good sized batch that you can refrigerate and have for a few days. Goes great with a fried egg or two as well!