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Jam Packed with 16 Delicious Recipes that are firehouse tested and approved! Only $10!

Nutrition resources are a dime a dozen and to be honest it comes down to simple discipline with the choices you make.  Easy to say really hard to do for most of us.  Combining solid nutrition choices with a firefighter specific fitness regiment will guarantee your success on the fireground.  Most of us firefighters know what is a good food choice but sometimes it’s very easy to grab what is quick and easy.  Sleep deprivation, busy shifts, and lack of planning all play a huge part in the nutritional choices we make.  Firefighter Craftsmanship brought in a heavy hitter in the realm of firefighter nutrition for a great guest blog post for your benefit.  Introducing Firefighter Dan Rush who runs the blog This is Daddy King.

Dan is a firefighter in Ft. Collins Colorado, a travel and fitness aficionado, and an all around good dude.  We’re happy to have him join us on FFC and think you are going to get some awesome recipe ideas for the station!   Take it away Dan! 

Firefighter Nutrition Doesn’t Have to be Hard or Expensive Even at the Firehouse

If you ask just about any firefighter out there “How do you like your job?”, you’re most likely to get an answer similar to, “Best job in the world.” It’s no secret that the majority of us love what we do for a living. Working in the diverse demographic in Fort Collins, a banner day could yield anything from a structure fire, a swift water rescue, a technical rope rescue, an extrication accident, challenging medicals, and if you’re really lucky…a bear rescue. With the vast variety of disciplines we train on, it makes each and every day something different and exciting. And those who work in the profession, along with those that have attended, know that we also love our “family” dinner time. With shifts of 24 and even 48 hours long, firefighters create a family-like bond. This bond is strengthened by the tradition of eating dinner together, as a “family”. It’s no secret that we eat well…and a lot. Sometimes too much. With all the amazing meals, it can be hard to “throw in the towel”. 

Staying healthy is pivotal in a career like firefighting. It can be physically and mentally demanding at times, with long hours and the potential of little to no sleep. Add in a busy home life, with kids, and potentially a side job, and you are suddenly overloaded. This is much easier to handle early in your career, when you are young, full of energy, and free of injury. A decade or two into later, this can take it’s toll. You can end up overweight and overstressed, with chronic pain and lethargy. Staying physically and mentally fit, with proper exercise, mobility, and rest are key to longevity. So is nutrition. In fact, I believe without proper nutrition, all of the aforementioned can suffer creating a cascade of other health issues. Cardiac complications is the number one killer of firefighters, with cancer on the rise. How do we combat this? With nutrition, exercise, and recovery. Some may even need mediations supplemented with nutrition and exercise depending on predisposing conditions, family history, etc. You notice I use the word Nutrition, not Diet. The true definition of “diet”, is simply, the kinds of food that a person, animal, or community habitually eats. However, unfortunately in today’s society, is it more tied to a specific program, or “being on a diet plan”, which can create animosity and kickback. Most “diet plans” come with restrictive rules and are not devised for long term use. Unless you have food allergies, or very specific goals in mind, restrictive eating is generally not sustainable. I’ve been asked many times, “What is the best diet to follow”. The best diet is one that works for the individual. Sure there are plenty of success stories behind Paleo, Atkins, Keto, Mediterranean,….I could keep going. If you are engaged in one of these diets, you have to ask yourself the question, “How’s this working for me?” Are you following a specific program, then “falling off the wagon” on the weekends. Are you restricting, then binging, then feeling guilty about it? Are you feeling miserable, but trying to force yourself to eat a certain way because it works great for someone else you know? If so, it’s probably not working for you. So what does work?

It’s pretty simple. In general, eat a variety of whole, minimally processed foods. Prioritize lean sources of protein, a mix of nutrient dense carbohydrates, and healthy fats. Basically, eat REAL food. Enjoy treats and processed foods on occasion, being mindful on quality and quantity. No one is saying to stop eating C shift’s ice cream. No one is saying to refuse the treats that are brought by the station by the community and local businesses…..Christmas cookies anyone?? Moderation is key. It helps if other crew members are on board with similar healthy food choices. Working and living with a diverse group of people, can bring a variety of dietary choices, needs, and potential allergies. Be flexible and open minded. Offer to be a part of menu ideas, the shopping, even the cooking. Respect others nutritional needs, likes, and dislikes. Be creative with your menus including a variety of foods and a variety of ethnicities.

You can do all this without breaking the bank. I’ve heard so many times that it’s SO expensive to eat healthy. I’m here to tell you otherwise. If you want all organic meats, fruits and veggies, then yes, you may be spending a little more, though you can still eat well relatively cheap. One of the easiest ways to keep prices down is the shop what’s on sale. Look through the local ads, or online at what’s on sale before you go shop. Eat vegetables and fruits in season to keep prices down. Heck, even check out the bargain bins for some cheap tasty finds since you’ll be cooking it that same day. I know taco salad is a solid go-to, but don’t be afraid to branch out a little and get creative. Below are a few recipe ideas that are suitable to feed 3-4 firefighters. These are filling and nutritious, and can all come in under $20 for the meal.

Whole Roasted Chicken & Veggies

Ingredients:

• 1 whole chicken (3-5 lbs)

• several sprigs of Rosemary

• Thyme

• Salt

• Pepper

• Veggies of choice ( I use about 2 sweet potatoes, 2 heads of broccoli, 3-4 carrots)

• Olive Oil

• Garlic ( several cloves)

Directions:

Preheat oven to 400 degrees

1. Rinse chicken and pat dry. Spatchcock if desired

2. Sprinkle the outside with thyme, salt, and pepper

3. Stuff the rosemary sprigs and slices of garlic cloves under the skin over several parts of the chicken.

4. Cut all the veggies as desired and put them into a bowl. ( I cube the sweet potatoes, chop the broccoli, and cut the carrots on a bias about 1/2 inch thick.

5. Mix 1-2 tablespoons, salt, pepper, and 1 minced clove of garlic with the veggies and pour them into a large pyrex baking dish.

6. Place cookie rack over the top and place the chicken on the rack.

7. Roast in the oven for about 1 hr 15 min (4lb chicken) or until the juices run clear from the thigh. (check on it at 1 hour depending on the size of chicken)

8. Let rest 5-10 minutes before serving. Mix the veggies around in the pan with the chicken juices before serving. Enjoy!!

Grilled Salmon & Rice

Ingredients:

• Salmon filet of choice

• 1/2 lemon

• Seasonings of choice (check out my recipe for Salmon Rub)

Directions:

1. Heat grill to 400-405 degrees.

2. Lay salmon filet on a sheet of tin foil large enough that you can enclose the whole filet skin side down.

3. Squeeze the juice of the lemon over the meat of the fish, then generously sprinkle on the rub.

4. Enclose the fish completely with the foil. This helps create a steaming effect. Place on the grill skin side down.

5. Cook time depends on the size of fish and your preferred doneness. For medium rare on a 2-3 lb filet can take anywhere from 8-12 minutes. Flake the fish away with a fork and take it off the grill when it’s cooked to your liking. Let it rest in it’s foil for a few minutes prior to serving.

*Pair with some cilantro/lime Jasmine rice and roasted or steamed asparagus*

500 Degree Roast Pork Tenderloin

Ingredients:

• 2lb Pork Tenderloin

• 5-6 Red Potatoes

• 1-2 Broccoli heads

• Olive Oil

• Seasonings of choice ( I use Rosemary, Thyme, Salt, Pepper, Garlic)

Directions:

1. Preheat oven to 500 degrees.

2. Wash potatoes and microwave them for 3-4 minutes until slightly softened. Then cut into quarter wedges and toss with olive oil, salt, pepper, rosemary, and thyme.

3. Wash broccoli and cut into florets and toss in olive oil, salt, pepper.

4. Heat a large cast iron skillet on medium high

5. Season tenderloin with olive oil, rosemary, thyme, salt, pepper, and minced garlic. Sear 2 min on each side in the cast iron.

6. Arrange the tenderloin in the middle of the pan. Arrange the broccoli on one side, potatoes on the other with the skin side down.

7. Slide the whole pan in the oven and roast for approximately 20 minutes or until the tenderloin is 145 degrees in the center.

8. Remove from oven, move the roast to a board and cover with foil to rest for 10 minutes. If you need to continue to cook the potatoes or broccoli, put it back in while the roast rests.

*Pre-cooking the potatoes in the microwave is needed to get them crispy in oven. If you skip this step, expect to have some undercooked potatoes. The broccoli is meant to be “al dente”

Sweet Potato Peanut Stew

Ingredients:

• olive oil

• 2 inches of ginger root finely chopped

• 3 garlic cloves

• 1 tsp ground coriander

• 1 tsp cumin

• 1 tsp tumeric

• 1 15 oz can of diced tomatoes

• 3 cups vegetable, beef, or chicken broth

• 2 sweet potatoes peeled and cubed

• 8 oz of frozen spinach

• 1/4 cup peanut butter

• 1-2 jalapeños sliced

• cilantro (garnish)

• 1.5-2 lbs turkey or chicken breast roasted and shredded (optional)

  *I usually add shredded chicken or turkey breast to the stew for added protein*

  *If using an instant pot, follow the above directions, only you can sauté directly in the pot, then add the following ingredients. Secure lid, select Manual setting and cooking time for 6 minutes. After cooking, move lid to “venting” for pressure release. Add the remaining ingredients as described above*

Fire House Stuffed Peppers

Ingredients:

• 2 cloves garlic

• 1 lb beef or bison

• 1 lb ground turkey

• 1 Tbsp cumin

• 2 tsp parsley

• 1 tsp paprika

• 1 tsp salt

• 1/2 tsp black pepper

• 1 (14.5oz) can diced tomatoes

• 1 (4oz) can diced chiles

• 1/2 can sliced black olives

• 1/2 c quinoa

• 1 block queso fresca

• 3 large bell peppers (halved and seeded)

Directions:

1. Preheat oven to 350 degrees.

2. Cook quinoa in separate pot according to directions.

3. In a large skillet, heat 1 tsp olive oil over medium heat and sauté the garlic until fragrant.

4. Add the beef/bison, ground turkey, cumin, paprika, parsley, salt, pepper. Cook until meat is browned.

5. Stir in can of tomatoes and chiles and simmer for 5 minutes

6. Remove from heat and add in the olives, crumbled queso fresca (your desired amount), and quinoa. Mix thoroughly.

7. Using a spoon, scoop the mixture into the hollowed out peppers and arrange in a baking dish. (There will be extra filling leftover) Top with additional crumbled queso fresca.

8. Bake for 20-30 minutes.

9. Server as is, or with guacamole an or salsa.

Thanks to Dan and This is Daddy King for this awesome lineup of delicious grub!  Let us know what you think and if you have any awesome firehouse standby recipes.  We’d love to try them out!

Want even more awesome recipes for the firehouse? Check out our new ebook “Cooking At The Firehouse” for 16 flavor packed meals that will take the stress out of cooking for the crew!