Fend off Holiday Weight Gain with a New Strategy: Recovery Meals

Posted on Dec 12, 2011 by kate

If you’re like many people I work with, December is apt to be your heaviest social month of the year, with more than a few diet hurdles: a litany of eating and drinking obligations, zero time to exercise, and a food routine that finds you hitting the leftover cheese dip or cookie dough from your fridge at 11 p.m. because you figure you’ve already blown your diet and can start again tomorrow. Or next week. Or heck, maybe in the New Year.

But there’s an effective strategy you can use that can help you stay sane, energized and healthy during this party marathon, one that doesn’t require skipping out on everything you love most about the holidays (which for me, is all those wonderful foods that only grace tables one month a year). It’s a trick I use with my own family and clients, too. My secret? Plan for “recovery” meals on your nights off from all the merrymaking.

As performance experts Jim Loehr and Tony Schwartz (authors of the Power of Full Engagement) have demonstrated in their research at the renown Human Performance Institute https://www.hpinstitute.com), building in mini-recoveries throughout the day to recharge and refresh is key to sustaining high performance, focus and energy levels.

In my experience, the same holds true for your eating; Think of a recovery meal as a refreshing counterpoint to the oodles of carby/creamy concoctions, meat-heavy dinners, alcohol laden socializing and the omnipresent cookie and dessert trays. Recovery meals help your body catch up with all that rich food, reset your intentions to eat well, and bring your diet back into balance to ensure you feel and perform at your best; after all, isn’t the end goal not just to survive, but to thrive during this time? The right foods on your nights off from all the revelry can help you do just that.

Reboot Your System with Recovery Meals 

“Recovery Meals” contain nourishing foods that are easy to find, can story easily in your fridge or freezer, and are simple to make. They also deliver a hefty jolt of fruits and vegetables, boast heart healthy fats, and don’t contain lots of refined carbohydrates (save those for the party circuit!). Here are 3 recovery meal ideas I love and use in my family, that I hope you will too.

 

Recovery Meal #1:  Grilled Barramundi with Hass Avocado salsa

Serves: 6

Six, 6 oz. Barramundi fillets (each should be 2 to 3 inches wide)

kosher salt and freshly ground black pepper

2 tsp olive oil

1 firm ripe Hass avocado, peeled, seeded and cut into 1/2 “ dice

Juice of 1/2 lime

1 red bell pepper, diced

2 sweet, seedless oranges such as navel, peel and pith removed, diced

1 scallion, diced

Salt and pepper

(Optional: For more heat, add 1 small red jalapeño pepper, seeded and minced)

Preparation:

Preheat grill to high: Be sure grate is clean, then brush lightly with a brush dipped in vegetable oil.

Prepare the barramundi: Sprinkle the barramundi filets with the salt and pepper, then rub with the olive oil.

Prepare the salsa: In a medium bowl combine the Hass avocado through scallion and toss gently to combine (and optional jalapeno). Add salt and pepper to taste.

Place the barramundi on the grill over direct high heat, flesh side down.

Grill for three minutes, then gently work a spatula under the barramundi and flip skin side down.

Grill for three more minutes, or until the barramundi is just opaque in the thickest part (It is OK to let it cook longer on this side if you prefer, the skin will protect the fish from burning).

Once it is done, gently work a spatula under the barramundi and move to a platter. Top with salsa and serve.

 

Recovery Meal #2:  Southwest Black Bean and Quinoa Soup

Serves:  8-10

This one comes from my friend Chris McLaws, an amazing caterer who owns Good Earth Catering in Park City, Utah. In fact, it’s so good I served it to Dr. Oz on The Dr. Oz Show (www.doctoroz.com) last year, and he loved it! Make it on Sunday, and you’ll have leftovers you can savor all week, for insanely delicious and healthy food to bring you back to center.

16 c. Water

3 c. uncooked quinoa

5 cubes "Not Chick'n" vegan or vegetarian bouillon

3 T. or 1 package low sodium, all natural taco seasoning  

1 red onion, diced

2 carrots, peeled and diced

8 cloves garlic, minced

1 T. turmeric

1 T. cumin

1 Bay Leaf

1 (28 oz.) can of green enchilada sauce

1 can of green chilies

2 15 oz. cans kidney beans, drained and rinsed

2 15 oz. cans black beans, drained and rinsed

2 c. frozen corn

Preparation:

Combine the following ingredients in a large pot and bring to a boil.

Reduce heat and simmer, partially covered, until carrots are tender, about 15 minutes.

For garnish: freshly chopped cilantro, Hass Avocado slices, scallions, freshly squeezed limes.

 

Recovery Meal #3:  Barramundi with Tomato and Wine Sauce

Serves: 6-8

Ingredients

2 pounds Australis Barramundi fillets, thawed

1 medium onion, minced

2 cloves garlic, minced

2 tablespoons, olive oil

1 tablespoon dried basil

1 tablespoon dried oregano

1/4 cup white wine

15.5 oz can peeled, diced tomatoes (or fresh, about a cup)

2 tablespoons corn starch mixed with 1/4 cup cold water

Salt and white pepper to taste

Non-stick canola cooking spray

Preparation:

Preheat oven to 350 degrees

Sauté onion and garlic in olive oil until onion is translucent

Add white wine, basil and oregano. Simmer for 1 minute.

Add diced tomatoes with juice. Simmer for 2 to 3 minutes.

Season to taste with salt and white pepper.

Stir in corn starch mixture to thicken slightly.

Place fillets on lightly greased baking pan and cover with tomato mixture.

Bake at 350° about 10 -15 minutes, or until barramundi flakes easily.

 

What are your favorite recovery meals? Or other favorite seasonal recipes for barramundi? I’d love to hear from you!

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