Ask A Connecticut Expert: Top Workout Recipes

April 17, 2013 9:00 AM

When asked what foods she recommends to prepare for, fuel and recover from a good workout day, Chef Kashia Cave of My City Kitchen in Meriden was quick to answer: a smoothie, some home-made trail mix and a well-rounded supper of Cornish hen, mashed potatoes and steamed vegetables. Chef Kashia is more than just a chef; she has made it her life’s mission to teach children not only how to eat healthy, but also how to chose and prepare foods that are good for them and their families. In addition to running her business and teaching cooking classes for children, Chef Kashia is, among many other things, the sponsor and organizer of the Plant a Seed Culinary Extravaganza Fundraiser to promote children’s health and wellness. Noted Chef Tim Cipriano, a judge from Food Network’s “Chopped,” who was named by the White House as a “Champion of Change” for his work as director of food services for the Guildford Public Schools, was the keynote speaker at Chef Kashia’s 2nd Annual extravaganza, held April 6.

Chef Kashia Cave
My City Kitchen
384 Pratt St.
Meriden, CT 06459
(203) 630-2870

Although fully trained as a chef at both the Lincoln Culinary Institute of Connecticut and at the Italian Culinary Institute for Foreigners, Chef Kashia draws her inspiration from the simple skills and common sense she learned in her family kitchen in Trinidad. For a good day of healthy eating before and after working out, she recommends starting with a smoothie, snacking on some trail mix and finishing up with a nice Cornish hen (complete with mashed potatoes and steamed vegetables). The trail mix recipe is from the café she runs at the Calvary Life Family Worship Center.

Heavenly Delight Trail Mix


  • 1 1/2 whole oats
  • 1/2 cup wheat flour (Substitute Almond Flour)
  • 1 tbsp cinnamon
  • 1 cup raw sugar
  • 1 tsp salt
  • 1 1/2 cup agave
  • 3 tbsp almond oil
  • 1/4 cup of each almonds, pecans, walnuts and raisins (optional)


  1. Mix agave salt and cinnamon and the oil together then coat the nuts.
  2. In a bowl mix dry ingredients (except the raisins) mix together until it binds together like clusters.
  3. Spread on a baking sheet, and then bake for 350 degrees for 15 minutes turning twice.
  4. Once it’s done add the raisins to the hot mixture to create a delicious trail mix snack.

Peach and Orange Smoothie


  • ½ cup soy milk
  • ½ cup yogurt
  • ½ cup orange juice
  • 1 cup peach slices
  • 6 cubes ice


  1. Pour the milk, yogurt, and orange juice into a blender and mix for 10 seconds.
  2. Add peach slices and ice and blend until smooth.
  3. Pour into a glass and garnish with orange zest.

Berry Good Smoothie


  • ¼ cup raspberries
  • ¼ cup blueberries
  • ¼ strawberries
  • 1 ¼ cup orange juice
  • 2 tbsp tofu
  • 6 cubes ice


  1. Pour the milk, tofu and all of the berries into a blender and mix for 20 seconds.
  2. Add ice and blend until smooth.
  3. Pour into a glass and garnish with strawberry.

Related: Local LowCal: Top Low-Calorie Menus In Connecticut

Tropical Blend Smoothie


  • 1 cup mango juice
  • ½ bananas
  • ¼ cup pineapple
  • ¼ cup papaya
  • 1 cup orange juice
  • 6 cubes ice
  • Tiny paper umbrella


  1. Pour mango juice, orange juice, ice and all the fruit into a blender and mix for 30 seconds.
  2. Pour into a glass and garnish with crushed pineapple (and a little umbrella).

Organic Cornish Hens With Mashed Potatoes And Steamed Veggies


  • 1 Cornish hen
  • 1 pack of fresh poultry mix herb (thyme, rosemary, sage and oregano)
  • 3 tbsp olive oil
  • ½ cup lemon Juice
  • ¼ tsp paprika
  • Dash of Salt and pepper
  • 1 head of broccoli
  • 1 pack of carrots
  • 1lb sweet potatoes skin on
  • 1/8 cup of heavy cream
  • 2 tbsp butter
  • ¼ cup mozzarella cheese
  • Dash of Salt and pepper

Directions for the Cornish Hen:

  1.  Pre-heat oven to 400 degrees.
  2. On a cutting board cut the chicken in half along the breast bone.
  3. In a baking dish sprinkle lemon juice over the chicken; season with salt, pepper and paprika.
  4. Chop and add the fresh herbs and 1 tbsp of extra virgin olive oil over the chicken.
  5. Cook Cornish Hen in the oven for 35minutes until golden brown or the internal temperature of the hen reaches 165 degrees.
  6. Remove from the oven and let it rest for 5 minutes before serving.

For the Mashed Potatoes (start after the hen is in the oven):

  1. Wash and cut potatoes in medium dice.
  2. Place cut potatoes in a pot and bring to a boil for 15 minutes.
  3. Drain, and then add to a mixing bowl.
  4. Add the cream, cheese and butter to the potato, and mix for a smooth texture.

For the Steamed Vegetables:

  1. In a small pot bring 3 cups of water to a boil.
  2. Add the veggies and cook for 3 minutes, drain and set aside for service. Sprinkle with a dash of pepper and salt.

 Related: Spring Fever In CT: Delicious Springtime Salad Recipes

Mark G. McLaughlin is a professional and prolific writer with a proven publishing record in a wide variety of fields. An historian, novelist, freelance journalist, ghost-writer, book reviewer, magazine editor, web and magazine columnist, Mark has more than 30 years of experience. His work can be found at

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