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Competition Diet: Spicing Up Tilapia, White Asparagus and Green Beans

Competition Diet: Spicing Up Tilapia, White Asparagus and Green Beans


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So you're in the last two weeks of competition prep, and you are so over eating the same thing everyday. Believe me, I can relate! I am now 7 days out from my next competition and I came up with a way to add a little kick to a common competition prep dish. Hey, whatever it takes to stay the course, right?

Sauteed Tilapia, Ginger White Asparagus, and Green Beans

Black Pepper
Garlic (Minced in water or fresh)
1 tsp of Olivio Coconut Spread or Extra Virgin Coconut Oil
PAM Olive Oil Cooking Spray
Ginger (grounded or grated)
4-6 oz pieces of Tilapia
Small bundle of White Asparagus
Green Beans (fresh or frozen)
Red Onion

White Asparagus-
Start by boiling a cup of water in a medium-sized pot. Cut off the bottoms of the white asparagus and place them into the boiling water for about 10 minutes or until it starts to soften up. In the meantime, spray the PAM Olive Oil into a non-stick pan and sautee the red onions and garlic. Once the white asparagus has softened up, drain the water and add it to the onion and garlic mixture. Then add half a teaspoon of ginger or to taste. (You could add the ginger before putting in the white asparagus, but I prefer adding it after to ensure that it really gets the flavor.) Put the mixture in a container to free up the pan....

Coconut Rosemary Sauteed Tilapia-
Add a teaspoon of Coconut Spread (or Extra Virgin Coconut Oil) in the same non-stick pan (or use a different one, up to you! :) ). Dry off tilapia in paper towels before placing in the pan. Once in the pan, sprinkle a pinch of rosemary and black pepper on the tilapia and let it brown on each side. Then add a very small amount of water, prick holes into the tilapia with a fork and cover the pan. You want to let it simmer on medium to low heat for about 10 minutes to make sure it cooks all the way through.

Garlic Green Beans-
This one is the easiest! Boil water in the same pot used for the white asparagus and add the green beans. Let it cook (covered) on medium to high heat for approximately 8 minutes or less. Pour out the water from the pot, but leave the green beans on medium heat for about a minute to dry them out a bit. Add minced garlic, toss it together and that's it!

It's quick if you multitask and it's still within the range of your diet. You're just giving it a little extra kick.

Reason behind my ingredient choices: A lot of competitors use almonds or peanut butter to get their essential fatty acids- I am allergic to both and my fats have been really low. So, I use a teaspoon of Olivio Coconut Spread and it's been really helpful. I used ginger because I've been having digestive issues and the ginger soothes my stomach. And the rosemary...well, I just wanted something different. I've never used it before and thought it make the whole experience more exciting. It worked for me, and I hope it works for you too!

Nutrition Facts for Olivio Coconut Spread
OR you can visit the Olivio website ( and look it up under "Spreadables"

Author: Keri Walters

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