Hybrid Athlete Food Blog

Garlic Mashed Cauliflower

Posted by Lacey Byrd on

Garlic Mashed Cauliflower

Ready in 20 minutes
Serves 4  people
Per Serving: 
Calories: 191
Protein: 6
Carbohydrates: 10
Fat: 15
Ingredients
  • 1 large cauliflower chopped into small florets
  • 3 ounces low fat cream cheese
  • 2 tablespoons salted butter
  • 1 1/2 teaspoon minced garlic sauteed if you aren't buying it already prepared
  • 1 tablespoon fresh rosemary chopped into small pieces, optional
Preparation
  1. First, boil a pot of water and cut up the cauliflower into small florets.
  2. Then place the cauliflower into the boiling water and let it cook for about 8-10 minutes.
  3. Once the cauliflower gets soft, drain it from the water.
  4. Place the cauliflower into a blender, along with the cream cheese, butter, garlic, and rosemary. Then pulse until it becomes smooth and creamy

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Garlic Mashed Cauliflower

Posted by Lacey Byrd on

Garlic Mashed Cauliflower

Ready in 20 minutes
Serves 4  people
Per Serving: 
Calories: 191
Protein: 6
Carbohydrates: 10
Fat: 15
Ingredients
  • 1 large cauliflower chopped into small florets
  • 3 ounces low fat cream cheese
  • 2 tablespoons salted butter
  • 1 1/2 teaspoon minced garlic sauteed if you aren't buying it already prepared
  • 1 tablespoon fresh rosemary chopped into small pieces, optional
Preparation
  1. First, boil a pot of water and cut up the cauliflower into small florets.
  2. Then place the cauliflower into the boiling water and let it cook for about 8-10 minutes.
  3. Once the cauliflower gets soft, drain it from the water.
  4. Place the cauliflower into a blender, along with the cream cheese, butter, garlic, and rosemary. Then pulse until it becomes smooth and creamy

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Wild Mushroom Gravy

Posted by Lacey Byrd on

Mushroom Gravy

Ready in 30 minutes
Serves 8 people
Per Serving:
Calories: 47
Carbohydrates: 5g
Protein: 1g
Fat: 2g
Ingredients
  • 1 tbsp olive oil
  • ½ cup chopped onion
  • 1 tsp dried thyme
  • ¼ tsp salt
  • 8 oz oyster mushrooms sliced
  • ¼ cup dry sherry
  • 3 cups mushroom stock or vegetable broth
  • 1 ½ tbsp all-purpose flour
  • 2 tbsp water
  • 2 tbsp butter or vegan margarine
  • ⅛ tsp black pepper
Preparation
  1. Heat oil in skillet over medium-high heat. Add onion and saute 1 minute. Add thyme, salt, and mushrooms and saute about 8 minutes, or until mushrooms are browned. Add sherry and cook until liquid evaporates. Stir in broth.
  2. Bring to a boil and cook until gravy is reduced to about 2 cups (about 14 minutes).
  3. Whisk together flour and water in a small bowl. Add mixture to skillet; return to boil. Reduce heat to low and simmer until slightly thickened, about 2 minutes.
  4. Remove from heat; stir in butter 1 tablespoon at a time and pepper.

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Wild Mushroom Gravy

Posted by Lacey Byrd on

Mushroom Gravy

Ready in 30 minutes
Serves 8 people
Per Serving:
Calories: 47
Carbohydrates: 5g
Protein: 1g
Fat: 2g
Ingredients
  • 1 tbsp olive oil
  • ½ cup chopped onion
  • 1 tsp dried thyme
  • ¼ tsp salt
  • 8 oz oyster mushrooms sliced
  • ¼ cup dry sherry
  • 3 cups mushroom stock or vegetable broth
  • 1 ½ tbsp all-purpose flour
  • 2 tbsp water
  • 2 tbsp butter or vegan margarine
  • ⅛ tsp black pepper
Preparation
  1. Heat oil in skillet over medium-high heat. Add onion and saute 1 minute. Add thyme, salt, and mushrooms and saute about 8 minutes, or until mushrooms are browned. Add sherry and cook until liquid evaporates. Stir in broth.
  2. Bring to a boil and cook until gravy is reduced to about 2 cups (about 14 minutes).
  3. Whisk together flour and water in a small bowl. Add mixture to skillet; return to boil. Reduce heat to low and simmer until slightly thickened, about 2 minutes.
  4. Remove from heat; stir in butter 1 tablespoon at a time and pepper.

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Stuffed Butternut Squash

Posted by Lacey Byrd on

Stuffed Butternut Squash

 

Ready in  60 minutes
Serves 4 people
Per Serving: 
Calories: 311
Protein: 15
Carbohydrates: 36 
Fat: 13
Ingredients
  • 1/4 cup uncooked wild rice
  • 1/4 cup uncooked brown basmati rice
  • 1 ½  cups water or vegetable stock
  • Pinch of sea salt
  • 1 large butternut squash
  • 2 tablespoons plus 1/2 teaspoon extra virgin olive oil
  • 2 shallots, chopped
  • 3 garlic cloves, minced
  • 1 celery stalk, finely chopped
  • 8 ounces tempeh
  • 2 tablespoons lemon juice
  • 2 tablespoons maple syrup
  • Pinch of red pepper flakes
  • 2 tablespoons chopped fresh flat-leaf parsley
  • Seeds from 1/2 pomegranate
Preparation
  1. Preheat the oven to 425°F. Line 2 baking sheets with parchment paper.
  2. Place the wild and basmati rice in pot or rice cooker with water or stock and a pinch of sea salt. Bring to boil, reduce the heat and simmer covered until the liquid is absorbed (about 45 minutes). Remove from the heat and set aside.
  3. Cut the squash lengthwise so that you have one piece that is more than half (about two-thirds) and the other about one-third. Scoop out and discard seeds, and rub the larger piece with 1⁄2 teaspoon of olive oil. Place flesh-side down on the prepared baking sheet. Peel the other piece and cut it into 1⁄2-inch cubes. Place the cubes in a bowl, toss with 1 tablespoon of olive oil and spread in a single layer on the second baking sheet. Roast both for 35 minutes, or until tender. Remove from the oven and set aside.
  4. In a cast iron skillet over medium heat, sauté the shallots and garlic in the remaining 1 tablespoon of olive oil until soft (about 2 minutes). Add the celery and sauté for 2 minutes longer. Crumble the tempeh and add it to the pan. In a bowl, combine the lemon juice and maple syrup and pour over the tempeh. Fold to combine and continue sautéing to heat through.
  5. Fluff the grain and add it to the tempeh mixture. Fold in the pepper flakes, cubed squash and parsley. Scoop out the roasted squash leaving 1⁄2-inch of squash plus the shell. Fill the squash with the stuffing, allowing it to overflow generously. Top with pomegranate seeds, slice into 4 equal portions, and serve

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Stuffed Butternut Squash

Posted by Lacey Byrd on

Stuffed Butternut Squash

 

Ready in  60 minutes
Serves 4 people
Per Serving: 
Calories: 311
Protein: 15
Carbohydrates: 36 
Fat: 13
Ingredients
  • 1/4 cup uncooked wild rice
  • 1/4 cup uncooked brown basmati rice
  • 1 ½  cups water or vegetable stock
  • Pinch of sea salt
  • 1 large butternut squash
  • 2 tablespoons plus 1/2 teaspoon extra virgin olive oil
  • 2 shallots, chopped
  • 3 garlic cloves, minced
  • 1 celery stalk, finely chopped
  • 8 ounces tempeh
  • 2 tablespoons lemon juice
  • 2 tablespoons maple syrup
  • Pinch of red pepper flakes
  • 2 tablespoons chopped fresh flat-leaf parsley
  • Seeds from 1/2 pomegranate
Preparation
  1. Preheat the oven to 425°F. Line 2 baking sheets with parchment paper.
  2. Place the wild and basmati rice in pot or rice cooker with water or stock and a pinch of sea salt. Bring to boil, reduce the heat and simmer covered until the liquid is absorbed (about 45 minutes). Remove from the heat and set aside.
  3. Cut the squash lengthwise so that you have one piece that is more than half (about two-thirds) and the other about one-third. Scoop out and discard seeds, and rub the larger piece with 1⁄2 teaspoon of olive oil. Place flesh-side down on the prepared baking sheet. Peel the other piece and cut it into 1⁄2-inch cubes. Place the cubes in a bowl, toss with 1 tablespoon of olive oil and spread in a single layer on the second baking sheet. Roast both for 35 minutes, or until tender. Remove from the oven and set aside.
  4. In a cast iron skillet over medium heat, sauté the shallots and garlic in the remaining 1 tablespoon of olive oil until soft (about 2 minutes). Add the celery and sauté for 2 minutes longer. Crumble the tempeh and add it to the pan. In a bowl, combine the lemon juice and maple syrup and pour over the tempeh. Fold to combine and continue sautéing to heat through.
  5. Fluff the grain and add it to the tempeh mixture. Fold in the pepper flakes, cubed squash and parsley. Scoop out the roasted squash leaving 1⁄2-inch of squash plus the shell. Fill the squash with the stuffing, allowing it to overflow generously. Top with pomegranate seeds, slice into 4 equal portions, and serve

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Pumpkin Pie Muffins

Posted by Lacey Byrd on

Pumpkin Pie Muffins

Ready in 30 minutes
Serves 12 people
Per Serving: 
Calories: 75
Protein: .5
Carbohydrates: 14
Fat: 2
Ingredients
For the cupcakes
  • 1 can pumpkin or 1 1/2 cups pumpkin puree
  • 2 very ripe bananas
  • 1/2 cup coconut sugar
  • 1 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt
For the whip topping
  • 1 can full fat coconut milk
  • 2 T maple syrup
  • 1 tsp vanilla beans
Preparation
  1. Preheat oven to 350.
  2. In a food processor , combine all the cupcake ingredients and blend until smooth. You may need to scrape down the sides a few times.
  3. Spoon the mixture into lined muffin pans . I used silicone liners for mine. They don't stick like paper liners can.
  4. Bake for 20-25 minutes.
  5. Let these cool completely before removing from the muffin liners. Since they are soft like pumpkin pie, I highly recommend putting these in the fridge after baking. It should firm them up more.
  6. To make the whip topping, open up your can of coconut milk that has been in the fridge overnight. Scoop the fatty white part off and place in a mixing bowl with the vanilla and maple syrup. Use the whipping attachment and whip the coconut into a cream. Scoop a little on top of each muffin. Enjoy!!

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Pumpkin Pie Muffins

Posted by Lacey Byrd on

Pumpkin Pie Muffins

Ready in 30 minutes
Serves 12 people
Per Serving: 
Calories: 75
Protein: .5
Carbohydrates: 14
Fat: 2
Ingredients
For the cupcakes
  • 1 can pumpkin or 1 1/2 cups pumpkin puree
  • 2 very ripe bananas
  • 1/2 cup coconut sugar
  • 1 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt
For the whip topping
  • 1 can full fat coconut milk
  • 2 T maple syrup
  • 1 tsp vanilla beans
Preparation
  1. Preheat oven to 350.
  2. In a food processor , combine all the cupcake ingredients and blend until smooth. You may need to scrape down the sides a few times.
  3. Spoon the mixture into lined muffin pans . I used silicone liners for mine. They don't stick like paper liners can.
  4. Bake for 20-25 minutes.
  5. Let these cool completely before removing from the muffin liners. Since they are soft like pumpkin pie, I highly recommend putting these in the fridge after baking. It should firm them up more.
  6. To make the whip topping, open up your can of coconut milk that has been in the fridge overnight. Scoop the fatty white part off and place in a mixing bowl with the vanilla and maple syrup. Use the whipping attachment and whip the coconut into a cream. Scoop a little on top of each muffin. Enjoy!!

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Apple Rose Pastries

Posted by Lacey Byrd on

Apple Rose Pastries

Ready in 40 minutes
Serves 6 people
Per Serving:
Calories: 114
Protein: 2
Carbohydrate: 58
Fat: 3
Ingredients
  • 1 Large Apple (or 2 smaller apples)
  • 1 Sheet of Puff Pastry, thawed
  • 1/2 Lemon - Juice
  • 2 tablespoon Apple Butter
  • Cinnamon and Ground Gloves (sprinkle to taste)
Preparation
  1. Slice your apple in half and then carefully cut the core out without breaking the apple. You want to keep the half of the apple in tact.
  2. Slice your half apple pieces into thin strips of apple.
  3. Place those apple slices in a microwavable bowl of water with juice of half a lemon. Microwave the apples for 4 minutes to soften. Then, drain the water out of the bowl.
  4. Roll out your thawed puff pastry sheet slightly on a floured surface. Cut into 6 even long strips.
  5. Spread a thin layer of apple butter onto each strip.
  6. Starting on one end, place the apple strips onto the top half of the puff pastry strip, slightly staking the slices on top of each other as you work your way down. You want a little of the apple popping off the top of the pastry strip. When you get to the end, leave a little empty space on the pastry strip.

    WARNING - the apple slices will be a little warm.
  7. Sprinkle with a little cinnamon and ground cloves to taste.

    NOTE: You could substitute nutmeg for cloves if you prefer.
  8. Fold over the bottom half of the pastry strip on top of the apple slices.
  9. Start at the side you started with and start rolling. When you get to the end, take the little bit of extra puff pastry and rub/press it into the outside of the pastry rose to create a slight seal.
  10. Spray your muffin pan with a non-stick spray and then add your pastry rose. 
  11. Bake at 375 for 30 minutes.
  12. Remove from pan and let cool on rack.

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Apple Rose Pastries

Posted by Lacey Byrd on

Apple Rose Pastries

Ready in 40 minutes
Serves 6 people
Per Serving:
Calories: 114
Protein: 2
Carbohydrate: 58
Fat: 3
Ingredients
  • 1 Large Apple (or 2 smaller apples)
  • 1 Sheet of Puff Pastry, thawed
  • 1/2 Lemon - Juice
  • 2 tablespoon Apple Butter
  • Cinnamon and Ground Gloves (sprinkle to taste)
Preparation
  1. Slice your apple in half and then carefully cut the core out without breaking the apple. You want to keep the half of the apple in tact.
  2. Slice your half apple pieces into thin strips of apple.
  3. Place those apple slices in a microwavable bowl of water with juice of half a lemon. Microwave the apples for 4 minutes to soften. Then, drain the water out of the bowl.
  4. Roll out your thawed puff pastry sheet slightly on a floured surface. Cut into 6 even long strips.
  5. Spread a thin layer of apple butter onto each strip.
  6. Starting on one end, place the apple strips onto the top half of the puff pastry strip, slightly staking the slices on top of each other as you work your way down. You want a little of the apple popping off the top of the pastry strip. When you get to the end, leave a little empty space on the pastry strip.

    WARNING - the apple slices will be a little warm.
  7. Sprinkle with a little cinnamon and ground cloves to taste.

    NOTE: You could substitute nutmeg for cloves if you prefer.
  8. Fold over the bottom half of the pastry strip on top of the apple slices.
  9. Start at the side you started with and start rolling. When you get to the end, take the little bit of extra puff pastry and rub/press it into the outside of the pastry rose to create a slight seal.
  10. Spray your muffin pan with a non-stick spray and then add your pastry rose. 
  11. Bake at 375 for 30 minutes.
  12. Remove from pan and let cool on rack.

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