Off Season Recipes

Written By Kelsey Beckmann

Creamy Salmon Curry

All of the healing herbs and spices to recover you from months of training

Ingredients

  • 2 tbsp butter

  • 1 onion finely chopped

  • 3 garlic cloves crushed

  • 2 tsp fresh ginger

  • 1 tbsp Garam Masala

  • ½ tsp ground cardamom

  • ½ tsp turmeric

  • ½ tsp ground coriander

  • ½ tsp paprika

  • 1 tsp salt

  • ½ tsp black pepper

  • 1 tbsp tomato paste

  • 1 can coconut milk

  • 1 cup stock

  • (1lb) salmon fillets

  • 1 tbsp olive oil

  • 1 tsp salt

  • ½ tsp pepper

Instructions

  • Preheat the oven to 425°F

  • In a large, deep pan or pot set over medium heat, melt the butter and add the onion.

  • Cook for a few minutes until soft and translucent. Add the garlic and ginger and cook for 30 seconds.

  • Add all the spices and cook for a minute until the pan looks dry and smells aromatic.

  • Stir the tomato paste in and cook for another minute then pour in the coconut milk and stock.

  • Season the sauce with salt and pepper then reduce the heat and allow to simmer for 10 minutes until the sauce is slightly reduced. 

  • Slice the salmon fillet into the bite-size chunks and pat dry with paper towel. Place on a sheet pan lined with parchment paper.

  • Drizzle over the oil and season generously with salt and pepper. Place in a hot oven and allow to roast for 5-7 minutes until the salmon is firm but not fully cooked.

  • Remove from the oven and set aside.

  • Once the sauce has reduced slightly, add the salmon to the sauce and allow to simmer for another 5 minutes until the salmon is just cooked but still juicy.

  • Adjust seasoning and add lemon or lime juice then garnish with fresh cilantro/coriander.

  • Serve with rice, naan bread or roti.

Super Bowl

a mixture of textures that deliver a variety of nutrients that promote recovery from a long season. It’s easy to make DIY swaps (ex: sweet potatoes for squash, protein swaps, etc).

Ingredients

Butternut Squash Mixture

  • 1 tablespoon olive oil

  • 1 teaspoon chili powder

  • 1/4 teaspoon ground cinnamon

  • 3 cups cubed butternut squash, cut in to 1-inch chunks ( I bought mine pre cubed)

  • 1 cup uncooked orzo

  • 3 cups baby spinach, roughly chopped

  • 1/2 cup dried cranberries

  • 1/4 cup nuts/seeds of choice (pepitas, slithered almonds, etc)

  • 4 ounces cheese of choice (goat, seeds, crumbled

  • Protein of choice ( I did 1 lb chicken cutlets and baked with squash)

    Balsamic Vinaigrette

    • 1/4 cup balsamic vinegar

    • 3 tablespoons olive oil

    • 1 tablespoon dijon mustard

    • 2 tablespoons maple syrup

    • 2 teaspoons chopped fresh rosemary, optional

    • 1/2 teaspoon garlic powder

    • Salt and freshly ground pepper to taste

  • Instructions

    Balsamic Vinaigrette

    •Combine all of the ingredients for the vinaigrette in a jar or bowl. Shake or whisk until well combined. Set aside.

Instructions

  • Heat the oven. Preheat oven to 400°F.  In a large bowl mix the squash, 1 tablespoon olive oil, shallots, thyme, pepper and salt. Toss to coat.

  • Roast the squash. Cover ⅓ of the baking tray with parchment paper. Add the squash to the side of the tray not covered with parchment. Roast for 10 minutes.

  • Season the chicken. Brush both sides of the chicken breast with olive oil and sprinkle them with salt and pepper.

  • Cook the chicken. After 10 minutes remove the baking tray from the oven. Add the bread cubes and garlic cloves to the squash. Place the chicken on the side of the tray covered with parchment paper. Return pan to the oven and bake for an additional 25 minutes.

  • Make the sauce.. While the squash and chicken are cooking, make the sauce by combining ingredients.

  • Chop the chicken. When the chicken and squash are done cooking, remove the tray from the oven. Slice or shred the chicken into bite-sized pieces. Remove the garlic cloves from the pan and set aside.

  • Serve. Divide the squash and bread cubes between two salad-size bowls. Add half of the chicken to each bowl. Squeeze one roasted garlic clove into each bowl. Add the sauce and season with thyme, and toss to combine. Serve immediately.For more performance benefits top over rice of choice.

Slow Cooker Chicken Tortilla Soup

This is a cozy version of chicken tortilla soup that is easy, and high protein to recover muscles and micro tears from recent racing.

Ingredients

  • 1 cup diced yellow onion

  • 3 cloves garlic grated or minced

  • 1 pound boneless skinless chicken breasts

  • 2 teaspoon chili powder

  • 1 1/2 teaspoons ground cumin

  • 1/2 teaspoon ground coriander

  • 1 teaspoon kosher salt or to taste

  • Freshly ground black pepper to taste

  • 2 tablespoons chopped cilantro

  • 4 ounce can diced green chiles

  • 15 ounce can black beans drained and rinsed

  • 1 cup frozen corn

  • 15 ounces red enchilada sauce

  • 5 cups low sodium chicken broth

  • Avocado, lime wedges, cilantro, tortilla chips, cheese for toppings

Instructions

  • Instructions

  • Saute the onion and garlic with a little olive oil in a skillet on the stove for 3-4 minutes.

  • Add the onions and garlic into the slow cooker along with the remaining ingredients and cover with the lid.

  • Cook for approximately 3-4 hours on high and 5-6 hours on low. Remove the chicken from the slow cooker and shred it with two forks. Return it to the slow cooker and stir everything together. Serve the soup topped tortilla chips, cilantro, avocado slices, queso fresco or cheese of choice and lime wedges.

Kelsey Beckmann
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One Pot Fall Pasta