Page 40 - Demo

40 || FITNESS MAGAZINE || SEPTEMBER 2015 MFM: We see some pretty amazing food recipes appear on your Facebook page. What is your best post training recipe that you would bet the farm on when it comes to muscle recovery? And if you have picture of it we%u2019d love to use it.SH: My Seafood and Spaghetti Squash is the easiest thing in the world to make, and it is as good for recovery as it is satisfying to eat. Here is the recipe:Bake a spaghetti squash in the oven at 425 degrees for about an hour. While it is cooking, separately, prepare all of the seafood, saving the shellfish for last. I pan sear the cod in a pat of butter and tossed in some cherry tomatoes at the end, removing from heat when they burst. I grill the squid after tossing them in a little olive oil and salt. To make the broth, brown some chopped shallots in a little butter in your soup pan, and pour in 1/2 cup of white wine when they are just beginning to turn brown. Add about a cup of clam broth (I used an 8 oz. bottle of Bar Harbor brand), turn up the heat and when that is boiling, put in the shellfish (I used a pound of mussels), and put on the lid. Steam until the shells are open (about 90 seconds). Let cool just long enough so you can remove the shells, and put the meat back in the broth. When the spaghetti squash is finished cooking and cool enough to handle, scoop out (with a fork) about one cup of the strands and place them in the broth. Add the grilled squid (I cut mine into bitesized pieces after they were cooked). At this point, you can add some finely chopped herbs if you have them. Some days I use only parsley. Squeeze in the juice of 1/2 lemon. Sprinkle all this with salt, ground pepper and red pepper flakes (optional). Place the piece of cod on top of all of this and pour in the tomatoes and any other cooking juices which remain in the saut%u00e9 pan. With everything now in the one pan (the same one used to steam the mussels), put the lid back on and bring it all slowly back to a boil. If you think you want more liquid, add another cup/bottle of clam broth. This allows the flavors to meld at the same time as it brings all of the ingredients to the same temperature, but not long enough to cook them (much) more. And that%u2019s it. Since I made just a single serving, it was really easy for me to pour/slide it all into a big soup bowl without breaking up the cod fillet. To make more servings, just multiply everything accordingly, and try to keep the one cup clumps of spaghetti squash distinct because once you start stirring up the squash, it can get broken and mushy fast.