Black-eyed Pea Soup

Black-eyed peas are said to bring good luck in the New Year, but they are also a great source of protein and do wonders for blood pressure.
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Tempel Recipes: Avocado Spread

This recipe was released first on the @performance.tempel Instagram story. 


Mayo Replacement = Avocado Spread

Avocados are my favorite! I first tried the recipe I’ll be sharing with you when I began weight training for bikini competitions and it has stuck with me since. Tired of only using mustard on my sandwiches, unable to use ranch as a veggie dip, and abstaining from spreading jelly on my breakfast toast put me on the hunt for a delicious substitute. Ta-da, avocado spread walked into my life. There are plenty of other variations on the internet, but I’m going to give you my less than 5 minute avocado spread recipe:


  • food processor / blender
  • spoon



  • 1 cap full of Extra virgin olive oil
  • 2 tsp Worcestershire Sauce ( low sodium)
  • 1 medium to large ripened avocado
  • 1 1/2 tsp Soy sauce (low sodium)
  • Seasonings (dash to your taste liking)
    • basil
    • garlic & herb blend (salt free)
    • garlic powder
  • Optional
    • freshly squeezed lemon juice
      • about 2 tsp
    • hot sauce or tabasco sauce (add to your taste liking)


1.Pit your avocado

2. Slice up the avocado into smaller pieces ( Work out that wrist! and make it easier on the processor to achieve a smooth consistency)

3. Throw everything ( avocado, seasonings, sauces) into the food processor! It honestly doesn’t matter the order.

4. Blend baby blend! ( or smash and stir viciously with a spoon)

Pineapple Fried Rice with Salmon Teriyaki Recipe

Pineapple Fried Rice

  • 2 tablespoons sesame oil
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 cup frozen peas and carrots
  • ½  cup frozen corn
  • ½ cup fresh pineapple, diced
  • 2 cloves garlic, finely minced, or more to taste
  • 3 large eggs, lightly beaten
  • 4 cups cooked rice
  • 3 tablespoons low-sodium soy sauce, or more to taste
  • ½  teaspoon freshly ground black pepper, or to taste
  1. Heat sesame oil and olive oil in a large nonstick skillet or wok over medium-high heat. Add chopped onions to the skillet and cook stirring intermittently, until clear.
  2. Add peas and carrots and corn to the skillet and cook, stirring intermittently, until vegetables begin to soften, about 2 minutes. Add garlic; cook and stir for 1 minute. Add pineapples and cook for 2 additional minutes. Push vegetables and pineapples to the side of the skillet, pour eggs into the other side, and cook to scramble, stirring as necessary, 3 to 4 minutes.
  3. Drizzle evenly with soy sauce, season with salt and pepper, and stir to combine.

Teriyaki Sauce

  • 1 cup water
  • ¼  cup soy sauce
  • 5 teaspoons packed brown sugar
  • 1 tablespoon honey, or more to taste
  • ½  teaspoon ground ginger
  • ¼  teaspoon garlic powder
  • 2 tablespoons cornstarch
  • ¼  cup cold water
  1. Combine 1 cup water, soy sauce, brown sugar, honey, ginger, and garlic powder in a saucepan over medium heat. Cook until nearly heated through, about 1 minute.
  2. Mix cornstarch and 1/4 cold water together in a cup; stir until dissolved. Add to the saucepan. Cook and stir sauce until thickened, 5 to 7 minutes.

Salmon Teriyaki

  • 4 – 6 oz salmon filets 
  • 2 tablespoons olive oil
  • 1 teaspoon ground black pepper
  • ½  teaspoon garlic powder
  • ½  teaspoon onion powder
  • ½  teaspoon cayenne pepper
  • ½ teaspoon red chili flakes 
  1. Cover the filets in olive oil and season thoroughly. Cover and let marinate for no less than 30 minutes. 
  2. Heat grill to medium high heat and spray with non-stick spray. 
  3. Place filets on grill, being sure not to over crowd and cook for 5-7 minutes, or until cooked all the way through. 
  4. Drizzle  or cover cooked filets in teriyaki sauce and serve over fried rice.