Castle Fitness & Nutrition

09/08/2021

Ready for a unique Mediterranean Dish?? I've got you covered this week with a Greek Chicken Burger Recipe! This recipe is loaded with veggies, providing your body with essential vitamins and minerals, including high amounts of PROTEIN, potassium, vitamin A, vitamin C and Iron.

For a lower carb option, you could replace the potato wedges with a side salad or cauliflower rice (even more veggies!). You cold also replace the AP flour with almond flour. The almond flour makes it denser, but still delicious.

These burgers would also make for great meatballs! Just form them into smaller balls instead of a burger shape before cooking. If using as meatballs, you may try them in a grain bowl or pasta dish.

Please like and share this post with your friends/family! Also, we are continuing to try and build this page, to provide you with exciting new content. If you haven't already, please give our page a like, so you never miss a recipe!

We have some brand new offerings and content coming your way in the near future, so be on the lookout! Stay safe and have a great week everyone.

-Jonathan

29/07/2021

Ever wanted to dip your toes into Creole cuisine? Look no further than this Shrimp Burger Recipe! It is the perfect balance of creamy, crispy, tart and spicy, giving you that hallmark complex flavor found in Creole dishes.

I included a Sweet Potato Fries recipe to this post that pairs well with the Shrimp Burgers. I have personally tested and re-tested different methods of preparing sweet potato fries, and this recipe gives you the crispiness that is often lacking when using sweet potatoes. As noted in the "Notes" section, I would recommend soaking them for at least an hour (if time allows), which removes some of that starch that can hinder the crispy exterior from forming. Not completely necessary, but makes them even crispier.

Like and share this recipe with your friends to inspire some culinary exploration! Also, here is the link to sign-up for our weekly newsletter. https://mailchi.mp/2828a5bfc582/basic?fbclid=IwAR2eulNfPjjE_IA69Z5foe4ViBKduK98aQEYO5Dx_T4_1VZ3v8YZMWC7otg

Have a great week everyone!

-Jonathan

20/07/2021

You know what day it is?? TACO TUESDAY!! This is a recent recipe I made that turned out delicious, and I figured I would share it with all of you! I would highly recommend serving this with the attached "Chipotle Lime Ranch", as well as slices of onion and avocado. This is a great weeknight dish that I am sure will become a part of your regular rotation! Have a great week everyone!

P.S. Here is the link to sign-up for our email list for anyone that is interested! Just as a refresher, this weekly newsletter will consist of in-depth health/nutrition content, lifestyle tips, exercise videos, as well as access to any new promotions we have running currently. The link is https://mailchi.mp/2828a5bfc582/basic.

-Jonathan

14/07/2021

12/07/2021

This is easily one of my favorite Hummus recipes, or dips in general for that matter! It combines several ingredients you would never think could go together, such as roasted carrots, tahini, and lentils (among others). If you have some extra time on a Saturday/Sunday, do yourself a favor and make this Hummus! It is perfect as a dip (veggies or pita/tortilla chips), or as a sandwich spread.

Thanks for taking the time to read this. If you found it helpful or interesting, please like and share this post with your friends! Also, Castle Fitness & Nutrition is starting a Weekly Newsletter, where you will have access to even more healthy/unique recipes, health optimization info, video exercise demonstrations, as well as any new promotions we currently have running. If you are interested in that, please click the link below. Have a great week!

Jonathan Cordon
Founder of Castle Fitness & Nutrition

https://mailchi.mp/2828a5bfc582/basic

01/07/2021

The Fourth of July is right around the corner, and you don't have a side dish to bring to the party. If that is you, or you just want a creative appetizer for any cookout, keep reading!

This recipe is a new take on the Chicago Dog, taking a classic and turning it into a smaller, handheld cup. If you want to impress your friends and family this weekend, consider making these!

Healthier option: Replace the pizza crust with a whole-grain option, or even a veggie option such as cauliflower.

If you found this post useful/interesting, please give it a like and share with your friends and family. Have a great weekend!

24/06/2021

**FREE meal plan today!**

Good Afternoon!

With the summer heat upon us, many people have been asking us about how to avoid muscle cramps, as well as improve hydration.

The answer is: ELECTROLYTES!

Electrolytes also have the added benefit of improving heart health, digestion, the immune system, blood pressure and sleep!

We decided to post an AMAZING 5-Day meal plan designed to drastically increase your daily intake of electrolytes. This meal plan includes:

1. 5 days of Electrolyte Boosting meals (breakfast, lunch, dinner and snacks)
2. An itemized grocery list
3. A prep guide for saving you time in the kitchen
4. A complete nutritional breakdown of each meal
5. Access to our weekly newsletter, detailing new healthy recipes we recommend, health/fitness tips and tricks, as well as any new promotions we have going on!

Access to the meal plan is in the link below. Have a great weekend!

-Jonathan Cordon
Founder of Castle Fitness & Nutrition

https://mailchi.mp/fd75d384eb89/electrolyte-boosting-program

I am SO HAPPY you decided to take this first step towards lifelong health and wellness! This meal plan focuses on ingredients that are high in Potassium, Magnesium, Fiber and Omega-3 Fatty Acids, all of which improve heart health, promote sleep, and strengthen your immune system! 

07/06/2021

Struggling to eat breakfast in the mornings due to lack of time or motivation? Then this Breakfast Casserole is the perfect recipe for you! It is low-carb and is loaded with nutrients such as protein, potassium and vitamin A.

On a lazy Sunday afternoon, prepare this fairly hands-off recipe to have breakfast all week (and then some)! For those with larger appetites, you may decrease the servings to 8. Otherwise, just keep it at 12. Also, as it states in the notes, avocado slices and toast go super well here!

Store this in the refrigerator for 4-5 days in a sealed container. This Casserole will also freeze beautifully!

Pro Tip: Freeze portions in individual serving sizes, then defrost in the refrigerator overnight for a simple reheat and eat meal the next morning!

Thanks for taking the time to check out this post. If you found it beneficial, feel free to like and share, so that others may benefit as well! Have a great week!

01/06/2021

Happy June Everyone!

Attached is a recipe that I made last night. It was one of the best meals I have made in some time, and it was so easy! Be prepared to have your mind blown, and never eat boring, canned tuna salads again! Let us know in the comments if you plan on making this recipe, and if you have any questions. Also, share this recipe with anyone you think could benefit.

Have a great week everyone!

25/05/2021

Memorial Day is right around the corner, and it seems like the warm weather is finally here to stay! With the warm weather, everyone needs a go-to grill recipe that wows the entire family. Look no further than this Chipotle Salmon and Smashed Potatoes dish!

This recipe is not only delicious, but nutritious as well. It is high in Omega-3 Fats, Protein, Potassium, as well as Vitamins B6 and B12! For an additional boost in nutrients, you could serve this alongside some grilled veggies (think Zucchini, Broccoli, Asparagus, etc.), or a side salad.

If you give this recipe a try this weekend, please let us know how it turned out! Also, like and/or share this post if you found it helpful in any way. Thanks, and have a great week!

16/05/2021

I don't know about you, but I love a hot bowl of soup on a rainy day. Living here in Oklahoma, I will have several opportunities to accomplish this over the next week, which inspired me to make this post.

Attached is one of my favorite soup recipes of all-time! It is simple to make, full of flavor, and is quite nutritious. It is high in Protein, Vitamin A, Calcium and Iron. The soup is great on its own, but if you can afford the extra calories/carbohydrates, a slice of Sourdough Bread takes this to another level!

Please like/share this post if you found it beneficial, and have a great week! :)

06/05/2021

This week, we are bringing you a quickie recipe, great for those days where you just don't want to spend much time in the kitchen. This "Shrimp Puttanesca" is high in protein, fiber, omega-3 fatty acids, potassium, and iron. As noted under "Additional Toppings", chili flakes really amp up this dish!

Also, don't let the fact that this dish has anchovies throw you off. The anchovies (whether you use whole or paste) add something called an Umami flavor, which is synonymous with savory. Umami is one of the five basic tastes, along with sweet, sour, salty and bitter. Umami is essential to any dish, adding complexity and balancing out the rest of the flavors!

Let us know if you try this recipe! Also, please like and share this post if you found it helpful or beneficial in any way. That helps us reach more people just like you! 😃

29/04/2021

Two quick recipes for this week's recipe post, including a Guacamole recipe and a Tzatziki recipe! Here are some additional notes on each recipe:

TZATZIKI
-This is a high-protein dip/spread applicable in many culinary situations! You can use it as a dip for veggies and chips/crackers. You could also use it as a spread for a sandwich or a wrap.

-Tzatziki is also high in Calcium and Vitamin A.

GUACAMOLE
-This dip/spread is a significant source of Omega-3 Fatty Acids, and low in saturated fats.

-Guacamole is also a significant source of Potassium, Fiber and Vitamin A.

-Serve Guacamole with veggies, crackers/chips, or use as a spread (similar to the Tzatziki).

I personally love keeping these around in the fridge for quick and easy ways to improve a dish! These two dishes are also hits at parties!

Let us know if you try either of these two recipes. Also, feel free to like this post and share with your friends/family!

20/04/2021

Good Morning!

This week's recipe is one that one of my clients says was "one of the best meals he's ever made". This is coming from someone that has made Fish Chowders all of his life (he's 86). This Chowder is high in Vitamin B6, Vitamin B12, Vitamin A, as well as protein. I would definitely consider adding this to your recipe arsenal this week. I have a feeling it will become part of your regular rotation!

Please give this post a like, and share it with your friend/family if you found it beneficial. Have a great week!

15/04/2021

Hello Everyone!

Let’s be honest: Starting a new nutrition plan, for whatever fitness goal we are trying to achieve, can be daunting. Worse yet, sticking to that plan, whether it be the right plan or not, is even more difficult. This is where Castle Nutrition can help! We will not only develop an individualized path to nutritional success for you, we will also be with you every step of the way along your journey to improved health and well-being! Below, you will find the specifics to working with a Castle Nutrition Coach:

INITIAL GOAL-SETTING SESSION (Approx. 30 minutes)
o Your Coach will help you establish your SMART goals and,
based on the information uncovered, will develop a nutrition
protocol that will ensure success.
o Your Coach will also uncover any potential nutrient
deficiencies you may have. Identifying and correcting any
nutrient deficiencies should always be the first approach to
any new program.

WEEKLY MEAL PLANNING
o You will receive an individualized meal plan every Saturday for
that upcoming week. In the plan, you will find:
 An itemized grocery list for all meals that week.
 A daily nutrition breakdown, highlighting your Macro-
AND Micronutrients for that week.
 Recipes for every meal that week, which includes in-
depth directions; a nutritional breakdown for that meal;
all ingredients used (as well as proportions); and any
other notes for that meal (storage suggestions,
alternative ingredients, additional toppings, etc.)

UNLIMITED EMAIL & PHONE SUPPORT
o You will be able to reach your Coach by phone or email. Feel
free to call between the hours of 9AM and 5PM, Monday
through Friday. We will respond to any calls and messages
outside of this timeframe the following business day. Please
allow up to 24 hours for email responses.

BI-WEEKLY ZOOM SESSIONS
o Twice per month, you will meet with your Coach via Zoom (or
by phone if more convenient) to discuss progress towards
goal(s), as well as any obstacles you are facing with the plan.
Common obstacles include lack of adherence to the plan, and
weight-loss hitting a plateau. Being open about these
obstacles will allow your Coach to adjust the program, if
necessary. We do not use cookie-cutter programs, so
adjustments will need to happen eventually.

One of our clients by the name of Clay lost 20lbs in his first 3 months of the program! Being 86 years old, this body transformation was life changing. It allows Clay to sleep through the night; have much less muscle and joint pain; as well as an increased confidence in the kitchen, which has translated to other areas of his life!

You may be thinking to yourself, “This all sounds wonderful, but I imagine this is going to cost me an arm and a leg.” Well, you are in luck because we have a promotion right now where you would only be paying $240 per month, which comes out to $8 per day. That is a savings of $40 per month! This promotion ends soon, so act fast!

Please reach out to the email or phone number below if you are ready to change your life! Also, we would deeply appreciate it if you could like this post, as well as share it with any friends and family. You never know whose life you could change with just one click. 😊

Phone: 405-831-9837
Email: jcordon@castlefn.com

06/04/2021

Hello everyone! I hope you all had a great Easter with your friends/family. For me, I did A LOT of recipe experimentation yesterday, including sauces, side dishes and main courses. One meal that stood out was this Chicken Quesadilla recipe (attached). What took this dish over the top for me was the cooking of my own refried beans, rather than using canned! Doing this decreases any sodium and preservatives you may find in canned products. Here are a few additional notes on the recipe:

1. I used a rotisserie chicken for simplicity. You can easily swap for your own cooked chicken breast (shredded). If you go this route, I would marinade the chicken first, giving it some additional flavor.

2. I used poblanos because they give a nice peppery and smoky flavor to the dish. I know that these can be hard to find sometimes, so you can easily swap any other kind of pepper.

3. Also, for the peppers, you could also pan-fry them in a separate skillet with a little olive/avocado oil. You would still want to either cut them into strips, or dice them.

Do yourself a favor and give this recipe a try sometime this week. It is a simple weeknight dinner that the whole family will love! I believe this will be a meal that becomes a part of your weekly rotation! Please like and share this post with any friends/family that need an easy dinner idea. Have a great rest of your week, and I will talk to you again soon! :)

29/03/2021

Have you been tasked with cooking the ham for Easter Sunday this weekend, and you need an easy recipe that will still impress? Then this post is for you! The attached recipe includes a delicious "Sherry-Apricot Glaze", which will lend a nice sweetness to this dish. If you follow this recipe, you are sure to get one of the juiciest hams you've tasted, while allowing for minimal hands-on time in the kitchen! If you end up trying this recipe on Sunday, please let us know how it turns out! Also, please like and share this post if you found it helpful. Happy Easter! 😄

14/03/2021

Happy March Everyone!

Spring is right around the corner, and so is St. Patrick's Day. Along with reminding you to avoid the Leprechaun's pinches by wearing green, we are bringing you a classic Irish side recipe called "Colcannon"!

Colcannon is your classic mashed potatoes with the addition of lots of veggies. To keep with Irish tradition, you could serve this alongside corned beef. You could also serve this alongside any other meat, such as steak or roasted pork, and it would work just as well!

Let us know your favorite St. Patty's Day recipes/traditions in the comments below. Also, feel free to like and share this recipe with your friends and family! Have a great week, and we will talk to you soon! :)