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The Source Fitness Cafe!

The reason I wanted to have a cooking section is because I think healthy eating is one of the most important aspects for optimum health. It only makes sense, food is our body's fuel as gasoline is fuel for an automobile?

The reason I wanted to have a cooking section is because I think healthy eating is one of the most important aspects for optimum health. It only makes sense, food is our body's fuel as gasoline is fuel for an automobile…with that analogy in mind picture yourself pulling up to a gas station and having the choice between regular or super premium fuel. Regular gasoline is usually used to fuel old clunkers- and that's why they run so rough. When all in all performance counts, super premium fuel is always the right choice. Remember your body is your vehicle and it deserves to be treated with the best life has to offer. The next meal you plan, envision your body as the best and fill your tank with the best fuel possible.

Another reason I created this section was to provide quick, easy meals that have flavor and are simple for people on the go. I spent so many years fat and living in that mind set- that diet and healthy meant- "Deprivation." What I hope to accomplish is to not only provide you with a variety of healthy low cal foods but, to educate you on the happiness that can be experienced when you realize that eating does not have to be experienced by depriving yourself but, by choosing healthy substitutions that are quick, simple meals for people on the go.

Beef with Snow Peas and Water Chestnuts

  • 8 ounces flank steak, cut crosswise into thin strips
  • 2 tablespoons Canola Oil / corn starch
  • 1 package (8 ounces) frozen snow peas, thawed
  • 1/2 cup water chestnuts, drained and sliced
  • 1/4 cup sherry
  • 1/4 cup Light Sodium soy sauce
  • 1/4 cup spring water
  • 1 pack of sweet-n-low or 1 tablespoon of natural honey
  1. In 1-quart Farberware Mixing Bowl, mix beef and 1 tablespoon of corn starch.
  2. In Farberware Electric wok, add oil. Set heat control dial at 350°F. When light goes out, add beef and stir-fry until cooked about 2 minutes.
  3. Stir in snow peas and water chestnuts, stir-fry about 1 minute.
  4. In cup, mix together sherry, soy sauce, water, honey or sweet-n-low and remaining 1 tablespoon corn starch.
  5. Add to wok, stirring constantly until mixture boils 1 minute.

Beef with Snow Peas and Water Chestnuts PDF (111 KB)

Sirloin Stir Fry

  1. 1 bag of frozen Vegetables (preferably one that has brown rice and vegetables-usual) if not stir-fry variety.
  2. Pour contents of frozen rice and vegetables into a large frying pan at medium heat and cover for 15 minutes.
  3. Take a lean pound of Top Sirloin Steak and trim all the fat away.
  4. Cut the remainder of lean steak into one inch by one inch cubes.
  5. Put steak into a non-stick fry on medium heat, and cover. Do not coat the pan with oil-the fat from the meat will act as oil and coat the pan. naturally.
  6. Let the meat cook for about 8-10 minutes you will see all the liquid fat that has accumulated on the bottom of the pan (you will be surprised as to how much fat is actually there.
  7. Next go over to the sink and drain the fat from the pan (make sure your sink is running hot water to fat doesn't solidify in the drain.
  8. By now your rice and vegetables should almost be done. Add the rinsed meat to your vegetables. Add spices (I like a mix of salt free blended spices) you can also add some low sodium teriyaki sauce mixture. Cook for another 3-5 minutes and serve.
  9. This is an easy, simple meal that you can make quickly. It has a perfect blend of Proteins, carbohydrates and vegetables for fiber and nutrients.

    Sirloin Stir Fry PDF (112 KB)

    My Special Protein Pancakes

    • 1 scoop protein
    • 1/3 cup Oatmeal
    • Sprinkle of cinnamon
    • Butter Buds
    • 3 packages of sweet-n-low
    • 1/2 carton of egg whites
    • Cozy cottage Sugar Free Syrup
    1. Combine all ingredients except syrup, spray Pam on pan on medium fire, pour mixed ingredients into pan.
    2. Let cook until brown on each side. Take from stove and sprinkle more Butter buds over top of pancake and coat with syrup. Enjoy!
    3. My Special Protein Pancakes PDF (109 KB)

      Chicken Fricasse Cuban-Style

      • 1 3lb. chicken (boneless skinless breasts)
      • 2 1/2 cups water
      • 1/4 tsp. saffron
      • 1/4 cup extra virgin olive oil
      • 1 large onion, chopped
      • 2 tsp. all spice and pepper, or to taste
      • 1 bell pepper, chopped
      • 1 tsp. black pepper
      • 1 bay leaf
      • 3 cloves garlic
      • 1 whole lemon, juiced
      • 1 tsp. cumin
      • 1 8oz can tomato sauce
      • 1 lb. red potatoes, peeled and quartered
      • 1 small can sweet peas, drained
      • 1/4 cup dry or white cooking wine
      • 1/4 cup capers, optional
      • 1 cup raisins
      • 1/4 cup green olives
      1. Cut the chicken into bite-size pieces.
      2. Add garlic, lemon juice, onion, bell pepper, bay leaf, cumin, saffron, black pepper, and water.
      3. Cook over medium flame for about 20 minutes.
      4. Add potatoes and cook until they are done (about 15 minutes). Add raisins, capers, cooking wine (white), olive oil, tomato sauce, and olives.
      5. Cook for about 5 more minutes.
      6. Finally, add the drained sweet peas and serve with rice and a salad.

      Chicken Fricasse Cuban-Style PDF (110 KB)

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