Be Extraordinary,
RDKate
----------------------------------
Can you have your pancakes, burgers, fries, and eat it too? Yes, you can! You don’t have to compromise your taste buds to eat right. Fall is here, and you may have cravings for a homemade meal. Pumpkin, squash, and sweet potatoes are a great way to celebrate this season mindfully. Cure your cravings with these simple guilt-free meals. Turkey is a great warm fall food, and a delicious substitute for red meat, saving you sodium and saturated fat. If you are an athlete you know the importance of carbohydrate intake. By swapping for carb choices that are more slowly digested and utilized by your body, you will drastically improve your energy levels and performance.
Pumpkin
Protein Pancakes
Makes 3 servings (1 small pancake each)
Regular pancakes are mainly simple carbohydrate
(i.e. white flour), which can spike blood sugar and leave you feeling hungry
within an hour. Packed with complex carbohydrates and healthy fats, these pumpkin
pancakes are a quick and perfect way to start your day. Each pancake has ~15gm protein, making this a great pre-workout meal 60
minutes pre-workout.
1/3
cup oats
4
egg whites
1
egg½ 16oz can plain pumpkin
1.5 scoops Whey protein (vanilla)
2 TBSP almond milk- or milk of choice
2 tsp each Cinnamon & pumpkin spice
Toppings of choice (blueberries, nut butters, Greek yogurt or honey)
Mix ingredients into a batter and pour into heated
skillet on medium. Flip once edges are set.
There are endless variations to this pancake. Try experimenting
with an equal amount banana, cottage cheese or Greek yogurt instead of the
pumpkin.
Note: Remove the protein powder from the recipe to
enjoy 2 small pancakes pre-workout vs. only one, as this will decrease the
total grams of protein in one pancake.
Turkey
Burger and Sweet Potato fries
Makes 4 (4oz) burgers + 4 servings fries
This turkey burger with a side of sweet potato fries
makes a great recovery meal! It is packed with protein, carbohydrate, and
healthy fats to get those muscles ready for tomorrow’s workout.
5
cups spinach (shredded into small pieces) *Can also use frozen spinach, but be
sure to press out as much water as possible 1 lb lean ground turkey
1 tsp each: garlic powder, onion powder and dried basil
½ tsp each: salt & black pepper
Whole wheat or Ezekiel bread bun
Toppings of choice: tomato slices, avocado, lettuce,onion, etc.
2
medium sweet potatoes
2
TBSP olive oil Sea Salt to taste
Mix ground turkey,
spinach and spices in large bowl. Shape into 4 medium-size patties. Heat
patties in skillet on medium heat. Cook each side for 4-5 minutes or to
internal temperature of 165 degrees Fahrenheit. Top burger with tomato slices,
avocado and lettuce.
Preheat oven to 425 degrees. Cut sweet potatoes into large wedges. Toss in olive oil and sea salt to taste. Place on nonstick baking sheet. Bake for 15 minutes or until crispy. Fries serve 4.
Sweet
Spaghetti and Meatballs (serves 2-3)
If you have not tried spaghetti squash you are in
for a treat. Extremely versatile and nutrient dense, you can use spaghetti squash
as a substitute for any recipe that calls for pasta! Spaghetti squash contains
more vitamin B6, Vitamin A, potassium, and folic acid than
regular wheat pasta. This can make a great lunch or dinner!
1 medium spaghetti squash
2
Tbsp low sodium marinara red sauce
¾
lb ground turkey or ground chicken1 egg white
¼ cup low fat mozzarella cheese
½ cup bread crumbs with Italian seasonings in mix
Preheat oven to 400 degrees
Microwave squash for 5-10 minutes, or bake at 350
degrees for 30-40 minutes. Once soft, cut in half lengthwise. Remove seeds and
throw away. With a fork, scrape out spaghetti strands into a large bowl.
In a separate bowl, combine raw ground turkey, egg
white and bread crumbs. Shape into 5 small meatballs. Heat
skillet over medium heat and spray with non stick spray. Add the meatballs and
cook for 10 minutes or to an internal temperature of 165 degrees Fahrenheit
(meatballs will brown).
Kale
Chips
Nutrient dense kale is the powerhouse of
vegetables. Try this super simple recipe
next time you’re craving a crispy salty French fry. Kale chips are perfect for
a late-night snack or in between meals.
1
head Kale- washed
2
Tbsp Olive oilSea salt to sprinkle
Preheat oven to 300 degrees. Remove kale leaves from the thick stem and tear into small (~1.5 inch) pieces. Spray pan with non-stick spray. Lay kale pieces on baking sheet and drizzle with olive oil. Bake until crispy - about 15 minutes; turn leaves halfway through.
No comments:
Post a Comment