Welcome to SOAR's Team Recipe Page!
SOAR Super Smoothie
Fuel Factor: 10
Benefits: High Protein Value, Mega Complex Carbs, Electrolytes -Vitamins -Minerals Galore, Low Fat
Preparation: Easy
Ingredients
8 Oz Plain Organic Soy Milk
2 Ripe Bananas
5 Large Frozen Strawberries
1 Lg Scoop Vanilla Whey Powder
1/4 Cup Unpressed Organic Apple Juice
2 Cups of Baby Spinach
Directions
Combine ingredients in a blender. Blend and chug.
Serves 1
Coach Sark's Turkey Chili
Fuel Factor: 10
Benefits: High Protein Value, High Complex Carb Value, Mega Vitamins and Minerals, Low Fat
Preparation: Easy
Ingredients
2 Packages Fresh Ground Turkey (about 2 lbs.)
2 Stalks Celery (chopped)
1/4 Onion (chopped)
2 Tbsp Olive Oil
1 Tbsp Salt (course, kosher)
1 Tbsp Fresh Ground Pepper
2 Tbsp Red Pepper Flakes or Cayenne Pepper
2 Large Green Bell Peppers (chopped)
2 Ripe Roma Tomatoes (chopped)
2 Jars 'Classico - Spicy Tomato and Basil' Pasta Sauce
4 Cans of Kidney Beans (16 OZ cans, drained)
Directions
1) In a hot skillet, combine olive oil, turkey, salt, pepper, celery, and onion. Cook about 10 minutes on high heat,
stirring occasionally.
2) Combine cooked turkey mixture with remaining ingredients in a crock pot and slow cook on lowest setting for
3 hours, stirring every 30 minutes until ready.
Serves 8 - 10
Argentinian Chimichurri Sauce:
Recipe courtesy Bob Blumer
Fuel Factor: 5
Benefits: High Complex Carb Value, Mega Vitamins and Minerals, Great Source Unsaturated of Fat
Preparation: Easy
Ingredients
1 cup lightly packed chopped parsley (ideally, flat leaf "Italian" parsley)
3 to 5 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon chili pepper flakes
2 tablespoons fresh oregano leaves (optional)
2 tablespoons shallot or onion, minced
3/4 cup vegetable or olive oil
3 tablespoons sherry wine vinegar, or red wine vinegar
3 tablespoons lemon juice
Directions
Combine all ingredients in a storage container and let flavors 'marry' at room temperature for at least 4 hours.
Tip: The longer it sits, the better it tastes!
Serves 2-4
SOAR Spicy Chicken Turbo Pasta
Fuel Factor: 10
Benefits: High Complex Carb Value, Mega Vitamins and Minerals, Great source of Lean Protein.
Preparation: Easy
Ingredients
1 16oz can Black Beans
1 can Spicy Chopped Tomatoes
1/4 Cup Olive Oil
4 Cups Chopped Spinach
4 large cloves garlic
1 teaspoon course kosher salt
1 teaspoon freshly ground pepper
4 tablespoons Sriracha sauce
2 Jars 'Classico - Spicy Tomato and Basil' Pasta Sauce
2 Boxes Penne Pasta
1/2 Large Red Onion - Diced
1 lb Shredded Mozzarella Cheese
2 Large Bell Peppers - Chopped
1 Large Zucchini - Julienne
2 Large Chicken Breasts - Skinless
Directions
Cook pasta and set aside. Saute chicken breasts over high heat with olive oil, garlic, salt pepper till cooked through but still tender. Let cool, dice, set aside. In a mixing bowl combine bell peppers, ricotta cheese, 3/4 pound of mozzarella, onion, spinach, zucchini, sriracha sauce, black beans (drained) - set aside. Combine pasta sauce and and diced tomatoes - set aside. Cover the bottom of a deep casserole dish with sauce. Alternate layers in following order until all ingredients used: pasta, ricotta mixture, sauce mixture. Top final layer with remaining 1/4 mozzarella cheese. Cover with foil and bake at 375 degrees for 45 minutes.
Serves 2-4
Turkey Meatloaf Muffins
Recipe courtesy Body Building.com and Coach Lauri
Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams
Ingredients:
· 2 lbs ground turkey (or chicken)
· 3 egg whites
· 1 cup quick cooking oats
· 1/2 tsp ground cumin
· 1/2 tsp dried thyme
· 2 tsp dry yellow mustard
· 2 tsp black pepper
· 2 tsp chipotle pepper spice
· 1 tsp salt
· 2 tbsp garlic powder (2 cloves minced)
· 1 small onion (finely chopped)
· 2 celery stalks (finely chopped)
Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a
racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
Serving Size:
Women: 2 muffins
Men: 4 muffins
Fuel Factor: 10
Benefits: High Protein Value, Mega Complex Carbs, Electrolytes -Vitamins -Minerals Galore, Low Fat
Preparation: Easy
Ingredients
8 Oz Plain Organic Soy Milk
2 Ripe Bananas
5 Large Frozen Strawberries
1 Lg Scoop Vanilla Whey Powder
1/4 Cup Unpressed Organic Apple Juice
2 Cups of Baby Spinach
Directions
Combine ingredients in a blender. Blend and chug.
Serves 1
Coach Sark's Turkey Chili
Fuel Factor: 10
Benefits: High Protein Value, High Complex Carb Value, Mega Vitamins and Minerals, Low Fat
Preparation: Easy
Ingredients
2 Packages Fresh Ground Turkey (about 2 lbs.)
2 Stalks Celery (chopped)
1/4 Onion (chopped)
2 Tbsp Olive Oil
1 Tbsp Salt (course, kosher)
1 Tbsp Fresh Ground Pepper
2 Tbsp Red Pepper Flakes or Cayenne Pepper
2 Large Green Bell Peppers (chopped)
2 Ripe Roma Tomatoes (chopped)
2 Jars 'Classico - Spicy Tomato and Basil' Pasta Sauce
4 Cans of Kidney Beans (16 OZ cans, drained)
Directions
1) In a hot skillet, combine olive oil, turkey, salt, pepper, celery, and onion. Cook about 10 minutes on high heat,
stirring occasionally.
2) Combine cooked turkey mixture with remaining ingredients in a crock pot and slow cook on lowest setting for
3 hours, stirring every 30 minutes until ready.
Serves 8 - 10
Argentinian Chimichurri Sauce:
Recipe courtesy Bob Blumer
Fuel Factor: 5
Benefits: High Complex Carb Value, Mega Vitamins and Minerals, Great Source Unsaturated of Fat
Preparation: Easy
Ingredients
1 cup lightly packed chopped parsley (ideally, flat leaf "Italian" parsley)
3 to 5 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon chili pepper flakes
2 tablespoons fresh oregano leaves (optional)
2 tablespoons shallot or onion, minced
3/4 cup vegetable or olive oil
3 tablespoons sherry wine vinegar, or red wine vinegar
3 tablespoons lemon juice
Directions
Combine all ingredients in a storage container and let flavors 'marry' at room temperature for at least 4 hours.
Tip: The longer it sits, the better it tastes!
Serves 2-4
SOAR Spicy Chicken Turbo Pasta
Fuel Factor: 10
Benefits: High Complex Carb Value, Mega Vitamins and Minerals, Great source of Lean Protein.
Preparation: Easy
Ingredients
1 16oz can Black Beans
1 can Spicy Chopped Tomatoes
1/4 Cup Olive Oil
4 Cups Chopped Spinach
4 large cloves garlic
1 teaspoon course kosher salt
1 teaspoon freshly ground pepper
4 tablespoons Sriracha sauce
2 Jars 'Classico - Spicy Tomato and Basil' Pasta Sauce
2 Boxes Penne Pasta
1/2 Large Red Onion - Diced
1 lb Shredded Mozzarella Cheese
2 Large Bell Peppers - Chopped
1 Large Zucchini - Julienne
2 Large Chicken Breasts - Skinless
Directions
Cook pasta and set aside. Saute chicken breasts over high heat with olive oil, garlic, salt pepper till cooked through but still tender. Let cool, dice, set aside. In a mixing bowl combine bell peppers, ricotta cheese, 3/4 pound of mozzarella, onion, spinach, zucchini, sriracha sauce, black beans (drained) - set aside. Combine pasta sauce and and diced tomatoes - set aside. Cover the bottom of a deep casserole dish with sauce. Alternate layers in following order until all ingredients used: pasta, ricotta mixture, sauce mixture. Top final layer with remaining 1/4 mozzarella cheese. Cover with foil and bake at 375 degrees for 45 minutes.
Serves 2-4
Turkey Meatloaf Muffins
Recipe courtesy Body Building.com and Coach Lauri
Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams
Ingredients:
· 2 lbs ground turkey (or chicken)
· 3 egg whites
· 1 cup quick cooking oats
· 1/2 tsp ground cumin
· 1/2 tsp dried thyme
· 2 tsp dry yellow mustard
· 2 tsp black pepper
· 2 tsp chipotle pepper spice
· 1 tsp salt
· 2 tbsp garlic powder (2 cloves minced)
· 1 small onion (finely chopped)
· 2 celery stalks (finely chopped)
Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a
racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
Serving Size:
Women: 2 muffins
Men: 4 muffins