Our columnist Angela Gracie prepared this easy and healthy recipe to inspire you in her amazing competition.

The winner recipes will be published on GRACIEMAG and their authors will win Exclusive Giveaways like Helio Gracie Gi, Royce Gracie T-Shirt and a GRACIEMAG subscription.

Don’t waste time and let’s go to create your recipe based on Gracie Diet!

Open Face Baked Egg Sandwich

INGREDIENTS:

2 slices Whole wheat bread

1/2 tbsp Softened butter

2 Eggs

12 Spinach leaves

2 slices Gouda cheese

1 medium Portobello mushroom

2 pinches Himalayan salt

HOW TO PREPARE:

1. Preheat oven 325°f (165°C/140°C fan forced)

2. Using the softened butter, spread on both slices of bread.

3. Without breaking the bread, gently use the back of a spoon to

press the center of each of the bread slices to create a bowl,

careful not to touch the crust.

4. Crack an egg onto the middle of each slice of bread.

5. Add a pinch of salt to the top of each egg.

6. Cover each egg with 6 spinach leaves.

7. Add cheese to the top.

8. Slice the mushroom and lay on the top of the cheese.

9. Place on a baking dish and bake for 15 minutes.

ANGELA’S TIP:

Mash 1/2 an Avocado and spread on top.

You can also replace the Gouda cheese for Monterey Jack.

Two eggs contain about 12.6 grams of protein 6.3 grams in one egg along with 13 other vitamins and minerals.

Portobello mushrooms also have about 2 grams of protein in the cap of the mushroom.

This open face baked egg sandwich is great for breakfast, lunch or dinner.

If you don’t have yet the Angela Gracie cookbook, click in this image ⇒

Exotic hearts of palm and mango salad. Photo: Carol Gracie

Need a creative and healthy appetizer idea for your Thanksgiving dinner? So, you have to try this exquisite hearts of palm and mango salad with damask jelly, cheese curb and a touch of basil created by a Brazilian Chef from Teju-acu Hotel & Restaurant in Fernando de Noronha, Pernambuco. Get the recipe below:

Ingredients:

4 hearts of palm

1 mango

2 tablespoons of damask jelly

100g of cheese curbs

Basil leafs to taste

Method:

Slice the hearts of palm and put it on a plate. Cut the mango in little square pieces and place it on top of ½ (half) of the hearts of palm already sliced. Crab a small coffee spoon to scope the damask jelly and cover the other ½ (half) of the hearts of palm slices. Heat up the cheese curb until it acquires a soft and smooth texture, and then use the same coffee spoon to also place the cheese curb on top and between the hearts of palm slices in the plate. Sprinkle basil leafs to taste and enjoy!

The classic Gracie Diet Acai

The acai, fruit that is found in large quantity in Pará, north of Brazil, is already known worldwide for its energizing properties. It is a traditional meal for Jiu-Jitsu athletes and other sportsmen. In a bowl, juice, ice cream or jellies are some of the ways people consume this fruit nowadays. But the question that GRACIEMAG brings you today is: How do you prepare your acai at home?

The form most commonly found in restaurants, markets and juice stores in Brazil and here in the U.S. is a combination of acai pulp mixed sometimes with some other fruit (bananas, strawberries, etc.) and guarana syrup, which is made from a Brazilian berry found in the amazon, or honey. Now, how about trying the classic Gracie Diet Acai and, once and for all, review your concepts about this fruit’s flavor?

Following the diet compiled by Carlos Gracie, the guarana syrup does not enter the recipe, since it’s something processed and rich in sugars. Instead, just use dates. And to give a little more flavor to the acai bowl, how about a few apples? Check out the recipe below:

Ingredients:

2 sweet apples

12 dates

250ml pure Acai (unsweetened)

Preparation:

Pass the apples in the juicer to separate the juice. Instead of water, mix apple juice with the acai pulp, already crushed. Then add the dates, already pitted, and beat everything in a blender.

Now just enjoy your Gracie Diet Acai and good training!

Mint, Pear and Chamomile Tea

Chamomile is a popular Herb used for centuries in medicine because of its health and nutritional benefits. According to the book 100 Foods To Stay Young – Everyday foods to combat the aging process, from inside and out by Charlotte Watts –  Chamomile Tea is known as a soothing sleep aid. It also supports good digestion and immunity through lowering the stress levels that contribute to premature aging. Contains antioxidants for a youthful heart and skin, plus anti-inflammatory and cholesterol-lowering properties that help to prevent age-related diseases. Between all these health benefits of drinking Chamomile tea, the most important for BJJ athletes and practitioners could be its mild sedative effects.

In addition to physical conditioning and clean eating, sleep plays a major role in athletic performance and competitive results. The quality and amount of sleep provides energy to both the brain and body. If sleep is cut short, the body doesn’t have time to repair and release hormones.

According to Sleepfoundation.org, Sleep deprivation increases levels of stress hormone, cortisol. It has also been seen to decrease production of glycogen and carbohydrates that are stored for energy use during physical activity.  Thus, it means that athletes that don’t get enough sleep have more chances of experiencing fatigue, low energy, poor focus and slower recovery post-workout.

The body needs rest and recovery to perform at the highest level. According to Sportsmedicine.about.com, It is the alternation of adaptation and recovery that takes the athlete to a higher level of fitness. High-level athletes need to realize that the greater the training intensity and effort, the greater the need for planned recovery.

Sportsmedicine.about.com says that chronic lack of sleep can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis. Studies link sleep deprivation with decreased aerobic endurance. Glucose and glycogen (stored glucose) are the main sources of energy for athletes. Being able to store glucose in muscle and the liver is particularly important for endurance athletes. Those who are sleep deprived may experience slower storage of glycogen, which prevents storage of the fuel an athlete needs for endurance events beyond 90 minutes. Elevated levels of cortisol may interfere with tissue repair and growth. Over time, this could prevent an athlete from responding to heavy training and lead to overtraining and injury.

Whether you’re a top Jiu Jitsu athlete or simply practices it for self-defense, or just to have fun and exercise, getting the proper amount of sleep is necessary to good fitness and good health. Drinking chamomile tea will help you relieve insomnia, sleep better, reduce anxiety, easy stress and boost your immune system. Busy work routines also leaves us feeling increasingly anxious, worried, and maybe upset so GRACIEMAG recommends you to experience a soothing mug of Chamomile tea at bedtime to find the relaxing benefits of this healing herb.

Try out these two flavorful Chamomile tea recipes and have a perfect nigh of sleep!

Mint, Pear and Chamomile Tea

Ingredients:

Mint Leaves, extra to serve

10 g Coles Pear Halves in Juice

2 Chamomile Tea Bags

2 cups Water

Method:

Blend pears and a little juice from tin, and measure out 1½ cups of pear juice. Place a pot on medium heat and add the mint leaves, teabags, 1½ cups pear juice and water. Bring to a simmer. Take the tea off the heat and allow it to cool. Strain the tea, and pour into a jug. When serving, add extra mint.

Chamomile Tea with Orange Peel

Ingredients:

1 tsp. dried or 2 tsp. fresh chamomile flowers

1piece fresh organic orange rind (no pith)

1 tsp. good-quality organic honey

Method:

Put the chamomile flowers and orange rind in an individual teapot. Pour over boiling water and stir. Let steep for 5 minutes. Pour through a strainer into a serving mug and stir in the honey. Drink hot, or chill in the refrigerator and drink cold with ice.

Sources:

100 Foods to Stay Young – Everyday foods to combat the aging process, from inside and out by Charlotte Watts

http://www.theteatalk.com/chamomile-tea-benefits.html

http://sportsmedicine.about.com/cs/conditioning/a/aa062800a.htm

http://sleepfoundation.org/sleep-news/sleep-athletic-performance-and-recovery

http://recipes.coles.com.au/recipes/1189/soothing-mint-pear-chamomile-tea/

Goat Cheese Stuffed Dates

Naturally delicious, dates are one of the most popular fruits packed with an impressive list of essential nutrients, vitamins and minerals that makes it an overall well-being nutriment, as well as a great energy snack to Jiu Jitsu practitioners, athletes, and active people looking for a healthier lifestyle.

Fresh dates compose of soft, easily digestible skin and simple sugars like fructose and dextrose. When eaten, they replenish energy and revitalize the body instantly. For these qualities, they are being used as a recovery food in the Jiu Jitsu community for many years.

High in potassium, copper, manganese, iron, magnesium and fiber, the fruit prevents LDL cholesterol absorption and helps controlling heart rate and blood pressure, besides its anti-inflammatory benefits. They, thus, offer protection against stroke and coronary heart diseases.

Good source of vitamin B6, vitamin A and K, niacin, pantothenic acid, riboflavin, phenols, and calcium, dates exhibit significant antioxidant activity. They also reduce blood triglyceride levels, which elevated levels are a risk factor to heart disease. These vitamins act to help body metabolize carbohydrates, protein, and fats. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting, and nerve impulse conduction.

In this recipe below, GRACIEMAG recommends joining the sweet taste of fresh dates with the salty taste of goat cheese and walnuts to create an interesting flavor to your dish. The goat cheese and the nuts will add more protein to balance your meal. You can have this delightful dish as a post workout snack or serve it as a healthy dessert to please friends and family.

Goat Cheese Stuffed Dates:

Serving size: 6 dates
 Makes 4 servings

Total time: 10 minutes

Ingredients

24 small pitted dates (6 per person, 160 grams total; if using large dates, use 4 per person)

4oz soft goat cheese, softened for just a few seconds in the oven or microwave (start with 10 seconds)

4 teaspoons honey


24 walnut pieces

Directions

Make a lengthwise slit in each date, and then use a small teaspoon to fill with cheese. Place a walnut piece on top, and lightly press. Drizzle with honey. Serve immediately, or refrigerate until ready to serve. Remove from fridge 30 minutes before serving to allow cheese to soften. Enjoy!

References:

SUPERFOODS – The healthiest Foods on The Planet by Tonia Reinhard

www.nutrition-and-you.com/dates.html

http://naturalsociety.com/health-benefits-of-dates-7-reasons-eat-date-fruit/

If you think the Gracie Diet is a very restrictive eating routine just for athletes, you are mistaken. Appreciating the choice of food, combined to the right blend of ingredients to compose a proper recipe, you will find that a huge range of possibilities arise in creating a healthy and tasty meal.

Today, we teach how to prepare a simple and delicious carrot soufflé for you to indulge without guilt. Now, you can add this delightful recipe to your Gracie diet’s cooking book.

Ingredients:

4 medium carrots

1/2 cup of cream cheese light or Vegan cream cheese

2 egg whites

Preparation:

Wash the carrots under running water, cut into cubes for cooking. Once cooked, take half of the carrots and blend into a puree with two tablespoons of cream cheese light to turn it into a carrot cream.

Take the other half of the carrots and mix it with the carrot cream that has been beaten. Take the two egg whites, beat it, and then mix everything. Put the mix into a casserole dish, bake for 20min and it is ready.

So, dear reader, what you think of this recipe? Comment!