Ryōzanpaku Dojo    Kata, Kumite, Kobudo, Hojo Undō, Eiyō   





       Nutrition is a huge part of martial arts. It is the most essential of all, if you think about it. Everyone needs to eat. Without food, a human can only live a few weeks. Without water, a human can only live a few days. That's why at Ryōzanpaku dojo, we stress healthy eating. If you can do it, we recommend an organic, plant-based diet. It certainly isn't a requirement, though. Everyone has their own beliefs and preferences. On this page, we have gathered a few of our favorite vegetarian recipes. If you are vegan, you can substitute some of the dairy/egg choices. We encourage it, actually!

Tofu Steaks w/ Peach Pico

1 Block Extra-Firm Tofu

Non-Propellant Olive Oil Spray

Sea Salt and Black Pepper

2 Peaches, Halved and Pitted

1 Red or Orange Bell Pepper in 1/4 Slices

1/2 Cup Quartered Cherry Tomatoes

1/4 Cup Diced Red Onion

1 Small Jalapeño, Minced

1/3 Cup Basil

1 Tsp Lime Juice

How it's done

1. Slice Tofu lengthwise into 2 slabs. Extract water by pressing between two paper towels or similar.

2. Heat grill to medium-high. Spray olive oil on both sides and add desired seasoning of salt and pepper or another favorite spice!

3. Lightly spray peaches and bell pepper with oil. You may add spice here as well.

4. Grill until tender, only flipping once. Light brown grill marks are okay. Black marks are not good.

5. Dice peaches and bell peppers and place in a bowl. Add tomatoes, onions, jalapeño, basil, spices, and lime juice. Then toss.

6. Top tofu with your new peach pico.

7. Enjoy!

Approximate Macronutrients

Calories: 400 Protein: 29g Carbs: 27g Fat: 20g

Grilled Peaches w/ Greek Yogurt

3 Peaches, halved and pitted

Non-Propellant Olive Oil Spray

2 Cups or Greek Yogurt (May Substitute w/ Cashew Yogurt)

1/4 Cup of Honey (May Substitute w/ Agave)

Cinnamon Powder

How it's done

1. Heat grill to high.

2. Spray Olive Oil on both sides of peaches.

3. Grill peaches face down until light brown marks appear.

4. Mix honey and yogurt in a bowl.

5. Top peaches with yogurt/honey mixture and desired amount of cinnamon.

6. Enjoy!

Approximate Macronutrients

Calories: 230 Protein: 16g Carbs: 39g Fat: 2g

Shiitake Stir Fry

1 Cup Shiitake Mushrooms, chopped

1 Cup Broccoli, chopped

1/2 Cup Canned Organic Kidney Beans

1 Cup Red Bell Peppers, chopped

Garlic Powder

Sea Salt

How it's done

1. Add a small amount of water to non-stick pan. Then add contents.

2. Cook on stove on medium-high setting. Stirring frequently.

3. Add desired amount of garlic powder. Then stir until it is not visible.

4. Drain excess liquid and top with a pinch of Sea Salt.

5. Enjoy!

Approximate Macronutrients

Calories: 270 Protein: 14g Carbs: 57g Fat: 2g

Eggplant Rolls

1 Medium Eggplant, cut lengthwise into 1/2 thick slices

Pinch of Sea Salt

1 Cup Ricotta Cheese

1 Egg

4 Tablespoons Parmigiano-Reggiano

1 Cup Organic Marinara Sauce

How it's done

1. Preheat oven to 375 degrees

2. Place a rack over a large baking sheet.

3. Place eggplant onto rack and add salt. Set aside for 10-15 minutes to release water.

4. Bake 8-10 minutes.

5. Mix ricotta, egg, and Parmigiano-Reggiano in a bowl. Add eggplant slices and roll up tight.

6. Spread 1/4 cup of marinara in a 9x13 baking dish. Add eggplant rolls with the seam side down.

7. Top with the rest of the marinara. Bake 15-20 minutes.

8. Enjoy!

Approximate Macronutrients

Calories: 730 Protein: 50g Carbs: 63g Fat: 35g

Avocado-Cucumber Chia Dressing

1/3 Cup Olive or Coconut Oil

1 Clove Garlic, minced

3/4 Cup Cilantro, chopped

2 Avocados, seeded, diced, scooped

1 Cucumber, peeled seeded, diced

1/4 Cup Lemon Juice

1/2 Tablespoon Chia Seeds

1/2 Tablespoon Flaxseeds, ground

Sea Salt and Black Pepper

How it's done

1. Add oil and garlic to a blender. Pulse until creamy.

2. Add remaining ingredients to blender. Blend until smooth.

3. Add 1/8 of mixture to your favorite salad.

4. Enjoy!

Approximate Macronutrients

Calories: 150 Protein: 1g Carbs: 5g Fat: 15g