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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Spaghetti Squash Pesto Lasagna

Posted by Lacey Byrd on

Spaghetti Squash Pesto Lasagna

Ready in 90 minutes
Serves 6 people
Per Serving: 
Calories: 254
Protein: 18g
Carbohydrates: 30g
Fat: 8g
Ingredients
  • 1 medium spaghetti squash about 3 pounds
  • 8 ounces sliced mushrooms1 clove garlic minced
  • 1 1/2 cups low-fat spaghetti sauce packaged or homemade
  • 1 cup spinach optional
  • salt and freshly ground black pepper to taste
FILLING
  • 2 cloves garlic peeled
  • 1 14-ounce package extra-firm tofu not silken
  • 1 cup fresh basil packed
  • 2 tablespoons nutritional yeast
  • 1 teaspoon salt if you use
  • 1/8 teaspoon cayenne pepper optional
CHEESE SAUCE
  • 1 cup plain sugar-free non-dairy milk
  • 1/4 cup nutritional yeast 
  • 1/4 cup raw cashews about 1 ounce (optional, but very good)
  • 2 tablespoons potato starch or cornstarch
  • 1 tablespoon lemon juice
  • 1/2–3/4 teaspoon salt if you use
  • 1/2 teaspoon dry mustard
Preparation
Instructions
  1. Cook the spaghetti squash. You can bake it, microwave it, or do as I did and pressure cook it. To pressure cook, cut the squash in half and scoop out the seeds. Place a steamer basket in your pressure cooker, add 1 cup of water, and place the squash halves in the basket. Seal pressure cooker and cook at high pressure for 8 minutes. Release pressure, uncover, and allow the squash to cool until you can handle it comfortably.
  2. Using a fork, scrape out the strands of “spaghetti.” It may take a little effort and going “against the grain.” Put the squash strands into a colander set over a large bowl and set aside. (You can cook the spaghetti squash ahead of time as long as you drain it well before using.)
  3. Heat a medium-sized sauce pan. Add the mushrooms and 1 clove chopped garlic, along with 1 tablespoon of water. Stir and cover tightly. Cook, stirring every 60 seconds, until the mushrooms soften and exude their juices, about 3 minutes. Uncover and cook until most of the liquid evaporates. Season lightly with salt and pepper, if you like, and set aside.
Filling
  1. Make the filling: Start your food processor and drop in the 2 cloves of peeled garlic. Process until finely chopped. Add the remaining filling ingredients and process until smooth, stopping to scrape down the sides of the bowl if necessary. Set aside.
Cheese Sauce
  1. Make the cheese sauce: Place all sauce ingredients into a blender and blend until completely smooth.
Assemble the Lasagna
  1. Preheat oven to 375F. Lightly oil a 2 1/2 to 3 quart oblong casserole dish. (Mine is 9.5 X 6.5 X 3 inches deep.) If you don't want to use oil, try lining the dish with parchment paper.
  2. Spoon about 1/4 cup of the spaghetti sauce into the bottom of the dish, just enough to coat the bottom. Spread half of the spaghetti squash over the sauce, and sprinkle with salt and pepper if you like. Drop the filling over the squash by large spoonfuls and then spread it out evenly. Arrange the mushrooms over the filling, followed by the spinach, if you’re using it. Pour half of the cheese sauce over the spinach and mushrooms. Add the remaining squash, smoothing it into an even layer. Pour the remaining spaghetti sauce over the top.
  3. Bake for 15 minutes. Then carefully, starting in the center of the pan, pour the remaining cheese sauce over the top, being careful not to splash the sauce onto the hot pan. Return to the oven and cook until the lasagna is bubbling all around the edges, about 30-40 more minutes. Remove from oven and allow to stand for at least 15 minutes–the sauce will thicken and the lasagna will be less watery the longer it stands. Serve warm.

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Spaghetti Squash Pesto Lasagna

Posted by Lacey Byrd on

Spaghetti Squash Pesto Lasagna

Ready in 90 minutes
Serves 6 people
Per Serving: 
Calories: 254
Protein: 18g
Carbohydrates: 30g
Fat: 8g
Ingredients
  • 1 medium spaghetti squash about 3 pounds
  • 8 ounces sliced mushrooms1 clove garlic minced
  • 1 1/2 cups low-fat spaghetti sauce packaged or homemade
  • 1 cup spinach optional
  • salt and freshly ground black pepper to taste
FILLING
  • 2 cloves garlic peeled
  • 1 14-ounce package extra-firm tofu not silken
  • 1 cup fresh basil packed
  • 2 tablespoons nutritional yeast
  • 1 teaspoon salt if you use
  • 1/8 teaspoon cayenne pepper optional
CHEESE SAUCE
  • 1 cup plain sugar-free non-dairy milk
  • 1/4 cup nutritional yeast 
  • 1/4 cup raw cashews about 1 ounce (optional, but very good)
  • 2 tablespoons potato starch or cornstarch
  • 1 tablespoon lemon juice
  • 1/2–3/4 teaspoon salt if you use
  • 1/2 teaspoon dry mustard
Preparation
Instructions
  1. Cook the spaghetti squash. You can bake it, microwave it, or do as I did and pressure cook it. To pressure cook, cut the squash in half and scoop out the seeds. Place a steamer basket in your pressure cooker, add 1 cup of water, and place the squash halves in the basket. Seal pressure cooker and cook at high pressure for 8 minutes. Release pressure, uncover, and allow the squash to cool until you can handle it comfortably.
  2. Using a fork, scrape out the strands of “spaghetti.” It may take a little effort and going “against the grain.” Put the squash strands into a colander set over a large bowl and set aside. (You can cook the spaghetti squash ahead of time as long as you drain it well before using.)
  3. Heat a medium-sized sauce pan. Add the mushrooms and 1 clove chopped garlic, along with 1 tablespoon of water. Stir and cover tightly. Cook, stirring every 60 seconds, until the mushrooms soften and exude their juices, about 3 minutes. Uncover and cook until most of the liquid evaporates. Season lightly with salt and pepper, if you like, and set aside.
Filling
  1. Make the filling: Start your food processor and drop in the 2 cloves of peeled garlic. Process until finely chopped. Add the remaining filling ingredients and process until smooth, stopping to scrape down the sides of the bowl if necessary. Set aside.
Cheese Sauce
  1. Make the cheese sauce: Place all sauce ingredients into a blender and blend until completely smooth.
Assemble the Lasagna
  1. Preheat oven to 375F. Lightly oil a 2 1/2 to 3 quart oblong casserole dish. (Mine is 9.5 X 6.5 X 3 inches deep.) If you don't want to use oil, try lining the dish with parchment paper.
  2. Spoon about 1/4 cup of the spaghetti sauce into the bottom of the dish, just enough to coat the bottom. Spread half of the spaghetti squash over the sauce, and sprinkle with salt and pepper if you like. Drop the filling over the squash by large spoonfuls and then spread it out evenly. Arrange the mushrooms over the filling, followed by the spinach, if you’re using it. Pour half of the cheese sauce over the spinach and mushrooms. Add the remaining squash, smoothing it into an even layer. Pour the remaining spaghetti sauce over the top.
  3. Bake for 15 minutes. Then carefully, starting in the center of the pan, pour the remaining cheese sauce over the top, being careful not to splash the sauce onto the hot pan. Return to the oven and cook until the lasagna is bubbling all around the edges, about 30-40 more minutes. Remove from oven and allow to stand for at least 15 minutes–the sauce will thicken and the lasagna will be less watery the longer it stands. Serve warm.

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Bacon and Brussel Sprouts

Posted by Lacey Byrd on

 

 

Bacon and Brussel Sprouts
Ready in 45 minutes
Serves 6 people
Per Serving: 
Calories: 161
Protein: 6g
Carbohydrates: 12g
Fat: 11g
Ingredients
  • 1 1/2 pounds Brussels sprouts washed and dried
  • 5 slices (120 g) diced turkey bacon or pancetta
  • 1/4 cup good olive oil
  • 4 cloves garlic crushed or finely chopped
  • 1 teaspoon salt
  • 1/2 teaspoon cracked black pepper
  • 2 tablespoons balsamic glaze or more to serve
Preparation
  1. Preheat the oven to 425°F (220°C). Lightly grease a large baking pan with nonstick cooking oil spray or a light coating of oil. Set aside.
  2. Trim the ends of sprouts and cut in half lengthwise.
  3. Arrange brussels sprouts, any loose leaves, bacon and garlic on the pan. Drizzle with olive oil. Season with salt and pepper. Toss well and spread mixture out in a single layer.
  4. Roast sprouts, turning once through cooking, until tender with charred edges. The bacon will be cooked and crispy (about for 25-30 minutes).
  5. Toss with the balsamic vinegar. Adjust taste with extra salt and pepper, if needed.
  6. Serve immediately

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Bacon and Brussel Sprouts

Posted by Lacey Byrd on

 

 

Bacon and Brussel Sprouts
Ready in 45 minutes
Serves 6 people
Per Serving: 
Calories: 161
Protein: 6g
Carbohydrates: 12g
Fat: 11g
Ingredients
  • 1 1/2 pounds Brussels sprouts washed and dried
  • 5 slices (120 g) diced turkey bacon or pancetta
  • 1/4 cup good olive oil
  • 4 cloves garlic crushed or finely chopped
  • 1 teaspoon salt
  • 1/2 teaspoon cracked black pepper
  • 2 tablespoons balsamic glaze or more to serve
Preparation
  1. Preheat the oven to 425°F (220°C). Lightly grease a large baking pan with nonstick cooking oil spray or a light coating of oil. Set aside.
  2. Trim the ends of sprouts and cut in half lengthwise.
  3. Arrange brussels sprouts, any loose leaves, bacon and garlic on the pan. Drizzle with olive oil. Season with salt and pepper. Toss well and spread mixture out in a single layer.
  4. Roast sprouts, turning once through cooking, until tender with charred edges. The bacon will be cooked and crispy (about for 25-30 minutes).
  5. Toss with the balsamic vinegar. Adjust taste with extra salt and pepper, if needed.
  6. Serve immediately

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