New Growth Nutrition- April Nutrition

With all the new life that spring brings its alway nice to take a look at the food we eat in order to grow ourselves. Nutrition is an important part of any athletes growth and development. Without proper eating habits one will find that they will not get the fitness results they hope for.

Nutrition is the third pillar in the Iron-Warrior System at Ironside Medieval Combat. With that in mind for the month of April we will be sharing some recipes and a bit of the knowledge we have learned and follow on our own path as athletes.

First up we have a Polynesian dish

Lemon Chicken.


2 lbs chicken breast, cubbed

1 Tbs grated ginger

1 tsp grated lime peel

1 tsp grated orange peel

1 Tbs lime juice

1 Tbs Lemon Juice

2 green onions

1 clove garlic, minced

2 Tbs olive oil

1 cup chicken broth

1 Tbs soy sauce

1 lemon, thinly sliced

2 Tbs cornstarch

1 cup cubbed mango

1/2 tsp sugar

1/2 tsp cinnamon


Sauté the chicken, ginger root, lime peel, orange peel, lime juice, lemon juice, onions, and garlic in the olive oil until the chicken is white.

Add the chicken broth, soy sauce, and lemon. Stir and simmer for 15 min.

Mix the cornstarch with 3 Tbs of water and mix until smooth. Add this to the chicken a little bit at a time stirring constantly

Mix in Mango, cinnamon, and sugar.

Simmer until mango is warm and sauce is thick.

This is good served over rice or by itself.

When I made this I omitted the mango, cinnamon, and sugar, this gives you a nice dish with a bold citrus flavor.

Recipe is from “A Kitchen Witch’s Cookbook” by Patricia Telesco

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