Online Recipe Guide Rhys Dowden DISCLAIMER You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. The Online Nutrition Guide by Operator Edge offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on the following material and all subsequent information as a substitute or replacement for professional medical advice, diagnosis, treatment, or rehabilitation. The information distributed and promoted is meant to supplement, not replace, proper exercise training. By engaging in this program, you acknowledge that it is your sole responsibility to consult with your physician regarding both your medical fitness to engage in this exercise program and any medical or physical conditions which might arise during the course of your exercise program. If you have any concerns or questions about your health, you agree to consult with a physician or other health-care professional. You further agree to not disregard, avoid or delay obtaining medical or health related advice from your health-care professional in connection with information or suggestions provided. The use of any information provided, distributed, and promoted is to be used solely at your own risk. Please discuss all nutritional changes with your physician or a registered dietician. Don’t perform any exercise without proper instruction. Always perform a warm-up prior to performing any type of physical activity. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately and arrange to be seen and evaluated by a physician. Developments in medical research may impact the health, fitness and nutritional advice that is promoted and distributed. No guarantee can be given that the advice promoted and distributed will always include the most recent findings or developments with respect to that particular subject. All exercise poses possible risk of injury or death, depending upon your underlying medical condition. We advise everyone to take full responsibility for their safety and know their limits. Do not take risks beyond your level of experience, expertise, training and fitness level. Don’t perform any exercise unless you have been shown the proper technique by a certified fitness professional (personal trainer or certified strength and conditioning specialist). By enrolling in the program, you agree to consult your physician or other health care professional before starting this health and fitness program. Copyright All rights reserved. No part of the material may be reproduced in Australia or in any other country by any process, electronic or otherwise, in any material form or transmitted to any other person or stored electronically in any form without the prior written permission of Operator Edge, except as permitted by the Copyright Act 1969. ©2016 Copyright Operator Edge Sydney, NSW 2009 First published 2016 Published by Operator Edge Sydney, NSW 2009 Australia Email: rhys@operatoredge.com Internet: www.operatoredge.com 2 Rhys Dowden Rhys grew up in various places in Queensland, with the majority of his childhood spent on the Sunshine Coast. He enlisted in the Army at the age of 18 and served in the Royal Australian Armoured Corps for 4 and ½ years before discharging. Rhys worked at Australia Zoo on Steve Irwin’s security detail for 6 months before taking work in Iraq as a contractor for 2 years. He then re-enlisted in the Army and passed the Commando Selection and Training Course in 2008. Rhys completed 2 tours to Afghanistan with the 2nd Commando Regiment, one as an Operator and one as a Sniper, before discharging in 2013 with a total of 10 years service. As Owner of Operator Edge, Rhys’ extensive military and fitness experience along with many years of martial arts enables him to provide a thorough level of mental conditioning, military, self-defence and strength and conditioning training. 3 BREAKFAST Operator Edge Ultimate Commando Omelette Ingredients 3 slices of ham Eggs – 3 for men or 2 for women 3 egg whites ½ cup avocado, sliced 2 asparagus stalks 5 cherry tomatoes ADD sweet potato for extra carbs Cooking Instructions Heat ham in a pan over medium/high heat. Remove from pan when done. Beat eggs and egg whites together and pour into pan. When eggs are cooked firmly enough to flip, place ham, asparagus and tomatoes on one half of the cooked eggs. Flip open side of eggs over to cover the ham. Let cook for 2-3 minutes, then flip omelette. Serve with avocado. 4 BREAKFAST Operator Edge Peanut Butter and Banana Pancakes Ingredients Makes 2 servings (4 pancakes). We recommend eating one serving and saving one serving as a snack. 2 eggs 2 tbsp natural peanut butter 1 tbsp Greek yoghurt ¾ punnet blueberries ½ banana (optional) Cooking Instructions Combine eggs, peanut butter and banana and whisk until smooth. Lightly grease a pan with coconut oil and heat over med/low heat. Pour the mixture into the pan and cook until golden brown on both sides. Serve with fresh Greek yoghurt, blueberries or banana. ½ tsp coconut oil 5 BREAKFAST Operator Edge Salmon Scramble Ingredients Coconut oil Eggs – 4 for men or 2 for women Sliced smoked salmon – 3 for men or 2 for women ¼ avocado, sliced ADD 1 cup quinoa for extra carbs ¼ fresh lemon Salt and pepper Cooking Instructions Heat pan lightly and grease with coconut oil. Add eggs and continue to stir until they begin to harden. Turn off the heat. Add the smoked salmon to the eggs and stir together. Remove from pan. Add sliced avocado, lemon, salt and pepper and serve. For quinoa, boil on stove or use microwave oven and add it as a side dish. 6 BREAKFAST Operator Edge Banana, Walnut and Quinoa Porridge Ingredients 1 small banana 1 cup unsweetened almond milk 1 cup water 1½ cups quinoa ¼ cup walnuts ¼ cup blueberries 1 tsp natural peanut butter 1 tsp stevia Cooking Instructions Place a cup of water in a pan and boil. Add quinoa and cover with lid. Lower heat and let simmer for 8-10 minutes. Turn heat off and let quinoa sit for 8-10 minutes. Add quinoa to bowl with almond milk and top with the chopped banana, walnuts, blueberries and peanut butter. Flavour with stevia and cinnamon. Leave out stevia if you want it less sweet. Sprinkle of cinnamon 7 BREAKFAST Operator Edge Eggs and Porridge Ingredients 1½ cups oats Water 1 tsp stevia ½ tsp cinnamon ¼ cup mixed seeds Cooking Instructions Add oats to microwave safe bowl. Add water to cover oats and cook on high for 1 minute, then stir. Continue to cook in 30 second bouts until smooth. Add stevia, cinnamon, seeds and blueberries to serve. ¼ cup blueberries 8 BREAKFAST Operator Edge Cottage Cheese and Sweet Potato Omelette Ingredients Cooking Instructions 2 stripes prosciutto chopped Lightly grease pan with coconut oil. 2-3 eggs ¼ cup egg whites Mix all eggs, prosciutto, avocado, brocolinni and goats cheese in a bowl and then pour into pan. Half avocado Cook eggs until are no longer runny. 2 tbsp goats cheese Serve with salt and pepper and a squeeze of fresh lime. Handful brocolinni 9 BREAKFAST Operator Edge Banana Oats Pancakes Ingredients 2 bananas Cooking Instructions 2 eggs Combine bananas, eggs, baking powder and oats and blend. ½ cup oats Grease a pan with coconut oil and add mixture. ½ tsp baking powder Cook until golden brown. 5 strawberries Serve with strawberries and maple syrup. 10 BREAKFAST Operator Edge Tuna Scramble Ingredients Cooking Instructions 2 eggs Whisk eggs in bowl. 185g tin of tuna in oil Grease pan with coconut oil. 4 chopped chillies Add eggs, tuna, chillies and avocado in pan and cook until eggs are not runny. 1 fresh lime Salt and pepper Half avocado Serve with salt and pepper and a squeeze of fresh lime. 11 BREAKFAST Operator Edge Vanilla Almond and Raspberry Porridge Ingredients ¼ almond milk ¼ coconut milk 1 cup oats Handful raspberries Handful crushed almonds Cooking Instructions Place oats and water into a bowl and soak for 10 minutes. Soak overnight to make it extra creamy. Combine all ingredients into saucepan and cook on stove until creamy. Add in more milk as needed. Tsp pure vanilla extract 12 BREAKFAST Operator Edge Granola Ingredients Cooking Instructions 2 cups oats Mix all ingredients in a bowl. 2 cups almonds Pre-heat over to 120°C. 2 tbs chia seeds Spread mixture on tray. 1 tbs cinnamon 4 tbs coconut oil Bake 20-25 minutes in oven until golden brown, turning halfway. 3 tbs maple syrup Remove and stand to cool. 1 cup coconut flakes Serve with greek yoghurt, strawberries and blueberries. ¼ cup pipits 2 tbs sesame seeds 13 LUNCH Operator Edge Asian Chicken and Rice Ingredients Coconut oil 1½ cups chicken, cut into cubes 1½ cups brown or basmati rice 1½ cups frozen peas, carrot and corn 1 tbsp reduced salt soy sauce 1 tsp coconut oil ½ garlic clove Small piece fresh ginger, finely grated ¼ tsp wasabi Salt and pepper Cooking Instructions Heat pan to medium heat and grease with coconut oil. Add chicken and cook till white but still soft. Cook rice until soft or use instant packages. Cook frozen vegetables in microwave for required time. Transfer all to a large bowl. Add soy sauce, coconut oil, garlic, ginger and wasabi in a jug and whisk until well combined. Season with salt and pepper. Pour dressing over rice and chicken. Toss gently to combine. 14 LUNCH Operator Edge Satay Chicken and Vegetables Ingredients 1½ cups chicken breast, sliced 1 tbsp peanut butter 1 cup broccoli 1 cup capsicum ADD 1 cup brown rice for extra carbs 1 tsp coconut oil Cooking Instructions Heat pan to medium heat and add coconut oil to grease. Add sliced chicken breast and cook till white and still soft. Add chopped capsicum and broccoli to pan. Cook lightly then add peanut butter. Simmer for a few minutes and remove from heat. Serve on its own or with brown rice for extra carbs. 15 LUNCH Operator Edge Tuna Rice and Vegetables Ingredients Cooking Instructions Tinned tuna in spring water – 185g for men or 85g for women Add all ingredients to a bowl and mix. Add lemon juice and salt and pepper to flavour. ½ cucumber Cook rice on high in microwave for 60 seconds. 5 cherry tomatoes ¼ red onion Salt and pepper 1 tsp lemon juice ADD 1 cup brown rice for extra carbs 16 LUNCH Operator Edge Chicken and Rice Ingredients 500g chicken thighs Cooking Instructions 800ml coconut milk Combine chicken thighs with water, fish sauce, ginger and garlic into saucepan and bring to boil. 2 tbs fish sauce Reduce heat and simmer for 10-15 minutes. ¼ garlic glove Set aside to cool. ½ tbs ginger Cook rice until soft. 250m water Shred chicken. 1 cup rice Place chicken on rice and serve with fresh chilli and coriander. 17 LUNCH Operator Edge Crispy Chicken Strips and Chips Ingredients 2 chicken breasts 2 eggs ½ cup rice flour 1 cup rice breadcrumbs salt and pepper 1 large sweet potato 4 tbs coconut oil Cooking Instructions Cut chicken into strips. Whisk eggs in bowl. Coat strips in rice flour, egg and rice breadcrumbs. Fry in pan coated in coconut oil until golden brown. Meanwhile… Cut sweat potato into strips. Combine in bowl with oil and salt and pepper. Spread on baking tray. Cook in oven on 200°C for 20 minutes, turning halfway. 18 LUNCH Operator Edge Tuna and Egg Salad Ingredients Cooking Instructions Handful of rocket and spinach Poach or fry egg. 85g tin of tuna in oil Meanwhile... 1 egg Toasted papitas Cut sweet potato into small chunks and roast in oven on 200°C until soft. Sprinkle sesame seeds Combine all ingredients in bowl and serve. Drizzle mayonnaise 1 sweet potato 19 DINNER Operator Edge Mexican Mince Lettuce Tacos Ingredients 2 large lettuce leaves 1½ cups lean beef mince 1 medium chopped tomato ½ smashed avocado Cooking Instructions Heat fry pan to medium heat. Add mince meat and cook until it turns brown. Add Mexican spice mix, stir through and cook for a further few minutes until cooked. ½ cup grated carrot Put lettuce leaves on a plate. Add mince, tomato, carrot and avocado. Mexican mixed spices Add salt, pepper and lime to taste. Salt and pepper Lime to flavour 20 DINNER Operator Edge Crumbed Salmon and Green Salad Ingredients Cooking Instructions Coconut oil Preheat oven to 180°C. Salmon steak – 180g for men or 150g for women Add almonds, cashews, pepper and salt to blender. Blend until still in small pieces (not smooth). ½ cup almonds ½ cup cashews 1 tsp black pepper ¼ tsp salt 1 cup broccoli ½ cup green beans ½ cup snow peas ADD 1 cup basmati rice for extra carbs Heat fry pan to medium heat and add coconut oil. Add salmon steak and sear both sides. Add nut mixture to top of salmon and put the fry pan and salmon in the oven for 10 minutes. Boil water in a saucepan and add all green vegetables. Simmer for a few minutes. Serve salmon with vegetables and rice (if adding carbs). 21 DINNER Operator Edge Naked Burger Ingredients 1 lean beef pattie 1 cup spinach 1 slice tomato Eggs – 2 for men or 1 for women ½ avocado, sliced Sprinkle dukkah Salt and pepper Cooking Instructions Pre heat pan to medium heat. Add lean beef pattie and cook until no longer pink on the inside. Remove the pattie and add egg to pan. Fry till white and remove. Then add spinach to low heat in pan and cook for a few minutes only. Add spinach to plate. Top with beef pattie, tomato, egg and avocado. Sprinkle with dukkah and salt and pepper to flavour. 22 DINNER Operator Edge Zucchini Spaghetti Bolognaise Ingredients 1 tsp coconut oil 1½ cups lean minced beef ½ garlic clove ½ onion Mixed herbs Salt and pepper 1 cup bolognaise sauce 1 large zucchini Cooking Instructions Heat coconut oil in a pan to medium heat. Add onion and garlic, cooking till clear. Add minced beef and cook till brown. Sprinkle mixed herbs and salt and pepper. Add bolognaise sauce, lower heat and allow to simmer for 10 minutes. Peel zucchini into thin strips. Steam for a few minutes till soft. Place cooked zucchini into a bowl and top with bolognaise mixture. 23 DINNER Operator Edge Mexican Mince Stuffed Sweet Potato Ingredients 500g lean beef mince 1 large sweet potato 1 tin crushed tomatoes 1 red onion 1 capsicum Tsp ground cumin Tbs sweet paprika Tsp ground crushed chilli Cooking Instructions Cover sweet potato in foil and roast in oven on 200°C. Grease pan with coconut oil. Add and cook onion until soft. Add spices and meat and cook until brown. Add capsicum and tomatoes. Simmer for 20 minutes. Add fresh coriander. Cut sweet potato long ways and stuff with mince. Top with sour cream and avocado. Salt and pepper Dollop sour cream ½ smash avocado 24 DINNER Operator Edge Roast Chicken Ingredients 1 uncooked chicken Cooking Instructions 1 lemon Cut lemon and insert into chicken along with thyme. Coat chicken with oil and salt and pepper. Salt and pepper Put breast side up in oven dish. Olive oil Chuck in chunks of sweet potato and capsicum. 4-5 sprigs thyme Cook on 180°C for 1½ hours or until chicken is golden crispy. 1 sweet potato 1 capsicum 25 DINNER Operator Edge Zucchini Pesto Chicken Pasta Ingredients 500g chicken breast 2 zucchini handfuls fresh basil 1 handful fresh parsley 1 handful toasted pinenuts 1 handful toasted macadamias Cooking Instructions Put basil, parsley, pine nuts, macadamias, lemon, olive oil, fresh chill and salt and pepper into a food pressor and blend until smooth. Fry chicken in pan until brown. Peel zucchini into thin spaghetti like strips and add to chicken and cook until soft. ½ squeezed lemon Place chicken, zucchini strips and pesto into bowl and mix. ½ cup olive oil Serve. ½ tsp fresh chilli Salt and pepper 2 zucchini Optional: 3 tbs goats cheese 26 SNACK Operator Edge Toasted Haloumi Wraps Ingredients Cooking Instructions Quantity of haloumi Cook haloumi in sandwich press until brown. 2 strips of prosciutto Wrap in prosciutto and serve. 27 SNACK Operator Edge Chocolate Soldier Ingredients Cooking Instructions 1 banana Add all ingredients to blender, serve chilled. ¼ cup oats Add ice as optional. 1 cup coconut milk 2 tbs cacao 2 fresh dates 1 scoop protein powder optional 28 SNACK Operator Edge Mean Green Ingredients Cooking Instructions 1 banana Add all ingredients to blender, serve chilled. 1 kiwi fruit Add ice as optional. Bunch spinach 1 cup coconut water 1 cup coconut milk Handful almonds Scoop protein powder Squeeze of lemon 2 fresh dates 29 SNACK Operator Edge Mango and Raspberry Picquet Ingredients Cooking Instructions 1 mango Add all ingredients to blender, serve chilled. 1 cup coconut water Add ice as optional. ¼ cup coconut milk Handful raspberries Scoop protein powder optional 30 SNACK Operator Edge Berry Barnes Ingredients Cooking Instructions 1 banana Add all ingredients to blender, serve chilled. Handful of blueberries Add ice as optional. Handful of raspberries Handful of strawberries 1 cup coconut water ¼ cup coconut milk Scoop protein powder 31 SMOOTHIE Operator Edge Green Beret Ingredients Cooking Instructions 1 scoop ASN HP100 vanilla protein powder Combine all ingredients into a blender. ¼ cup plain Greek yoghurt ½ bunch spinach Blend for 20 to 30 seconds, or until desired consistency is achieved. 1 apple Serve chilled. ¼ cup frozen mango 1 cup ice/water 32 SMOOTHIE Operator Edge Chocolate Warrior Ingredients Cooking Instructions 1 scoop ASN HP100 chocolate protein powder Combine all ingredients into a blender. ¼ small avocado 1 banana Blend for 20 to 30 seconds, or until desired consistency is achieved. 1 cup water/ice Serve chilled. 33 SMOOTHIE Operator Edge Mango Protein Shake Ingredients Cooking Instructions 1 scoop ASN HP100 banana protein powder Combine all ingredients into a blender. 200ml coconut water 200ml water Blend for 20 to 30 seconds, or until desired consistency is achieved. ½ cup frozen mango Serve chilled. 34 SMOOTHIE Operator Edge Berry Shake Ingredients Cooking Instructions 1 scoop ASN HP100 vanilla protein powder Combine all ingredients into a blender. 3 dried dates ¼ avocado Blend for 20 to 30 seconds, or until desired consistency is achieved. 300ml water Serve chilled. 200ml coconut water ½ cup blueberries ½ cup kale 35 SMOOTHIE Operator Edge Monkey Protein Shake Ingredients Cooking Instructions 1 scoop ASN HP100 banana protein powder Combine all ingredients into a blender. 200ml coconut water 300ml water Blend for 20 to 30 seconds, or until desired consistency is achieved. 1 medium banana Serve chilled. 36 www.operatoredge.com
