Athletes: Meatless Meals for the Win!

For many people, the term "meatless meals" makes them cringe while they imagine a block of tofu slapped between two pieces of bread. But going "meatless" doesn't have to mean sacrificing on flavor. Read on to get some great ideas to make meatless cooking delicious.

FUELING soups and chowders for the winter season

There is nothing like a warm bowl of soup on a cold winter day. Here is a collection of recipes from across the internet. These soups and chowders are not only delicious but performance-enhancing too.

What makes a good soup?...A source of protein, complex carbohydrate and a bit of healthy fat too - plus don't forget lots of veggies! I have noted any healthy modifications to a recipe below each recipe link. Stay warm!

White Bean Chicken & Chili - Giada De Laurentiis
http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-and-chicken-chili-recipe/index.html

This soup is loaded with inflammation-fighting fat, lean protein and antioxidants. Love! Yes I know it has a lot of ingredients, but that is where you get the flavor. I recommend you cut out the added salt (you'll get enough in the broth). If you are a spicy wimp like me, cut out the red pepper flakes as well. Pair with a salad and a piece of fruit and you have a yummy meal.

Tasty treat recipes for the holidays that *gasp* are smart choices too!

Who says that desserts can’t offer good nutrition? The trick is to  make desserts that actually provide some nutritional benefit other than being low in calories, fat or sugar. Here are some sweet ideas that can be brought to any holiday gathering while also providing some performance-enhancing benefits!

*Disclaimer: While better optoins, these treats should still be consumed in moderation

Peanut Butter Mousse  

With the only ingredients being tofu, peanut butter, and confectioners sugar it doesn’t seem like there’s much too it. However, it provides 10g of protein from the tofu and peanut butter, only 17g of carbohydrate, and 13g of the healthy fat. *Don't be scared by the tofu - you won't even taste it!

Add some zing to winter eating with these EASY recipes!

Although it is officially March, around the Midwest, it still pretty much feels like winter: cloudy, cold, windy and - yes - snow. While we are SO close to spring, this is about the time I start getting pretty tired of my winter cooking recipes. They taste boring; I need a change. So, here are some great recipes I have incorporated into my cooking this last week that have brightened my days. They have a warm weather feel without going summer too soon. You know what I mean?

Pickled onions top pork tacos. Yum!

Pickled Onions
If you don't like onions, don't scroll on! I hate onions. Seriously. But, these are not your regular onions. These onions are tangy, zesty and a bit sweet. You can add these to just about anything you want: tacos, nachos, rice and beans, salads, hamburgers, etc. So, give them a try. They will add a nice pop of flavor. Check out the simple recipe here.

5 recipes every athlete should try this summer

As the weather warms, some athletes begin competitive season, while others hit off-season training. Either way, warmer weather calls for a solid nutrition base to help the body stay hydrated and fueled. Here are five lighter recipes that will keep you cool (and well-fueled) this summer.

Avocado Smoothie
Instead of the usual fruit, try a new smoothie using avocado instead! A refreshing drink bursting with omega-3 fatty acids to help those training muscles recover. If you do not drink cow's milk, replace with soy milk to make sure you still get a source of protein.

A collection of holiday nutrition advice to get you to January 1st

Like perhaps many of you, I follow a variety of blogs - many of which are food, nutrition and fitness based. Instead of re-inventing the wheel, I decided to provide a few great posts I have seen over the last few days. I am hoping this will give you some great advice all in one place. Happy reading and Happy Holidays!

Delicious & Healthy Recipes from 2015

Looking for something to serve that you won't feel guilty about? These are some great dishes that make my mouth water just reading the recipes.

Low-Fat Egg Nog Recipes

Love egg nog (like me), but don't love the calories that come with it? Check out this blog for some easy recipes to lighten up this favorite holiday drink.

Christmas Brunch Recipe!

I mainly like this post for the first recipe listed - healthy, fast and delicious! Check it out for an easy option while you are busy focusing on Christmas dinner prep.

11 Tips to Stay Fit this Holiday Season

While food choices make a huge difference, making sure you get up and move contributes to a successful holiday season as well. I love this post because it provides practical and creative tips to work in some fitness in between all of the eating and conversing. Check it out!

Your Nutrition Coach,

RDKate

Picture source

Holiday sweets that work to your nutrition and athletic advantage

Who says that desserts can’t be good for you? The trick is to  make desserts that actually provide some nutritional benefit other than being low in calories, fat or sugar. Here are some sweet ideas that can be brought to any holiday gathering while also providing some performance-enhancing benefits!

*Disclaimer: While healthy, these treats should still be consumed in moderation

Peanut Butter Mousse  

With the only ingredients being tofu, peanut butter, and confectioners sugar it doesn’t seem like there’s much too it. However, it provides 10g of protein from the tofu and peanut butter, only 17g of carbohydrate, and 13g of the healthy fat.

Chocolate Pudding

This recipe combines several ingredients that athletes commonly turn to for proper fueling. It gets its creaminess from avocados, which contain omega 3 fatty acids, shown to have antioxidant properties and decrease inflammation. The cinnamon and the dark cocoa are not only the flavor enhancers, but are sources of antioxidants that can be beneficial for recovery. Bananas are another main ingredient and also an athlete staple when it comes to getting a good source carbs and fiber.

The rest of the ingredients provide great protein: egg white, Greek yogurt, peanut butter, and whey protein powder. The dessert alone provides 24g of protein and 8g of fat, only 1g being saturated.

*Leave out the protein powder unless this is your main/only source of protein for the meal or snack. Remember, 25-30g of protein is the max you want at one sitting.

Crunchy Peanut Butter Thins

Crunchiness is not the only thing that sets this recipe apart from the others. While it contains the typical “healthy dessert ingredients” (peanut butter, rolled oats, whole wheat flour, dark chocolate, cinnamon, etc.) offering the usual benefits of antioxidants, fiber, and protein, this recipe also has wheat germ and chia seeds. Wheat germ contains many B vitamins, necessary for metabolism, and vitamin E another essential nutrient with many uses in the body. Chia seeds are another nutrient dense food, known namely for it’s omega 3 fatty acids. These more unique ingredients make this dessert a great treat option!

 

Quick Baked Pears

This recipe is fast, easy and doesn’t require many ingredients. The gist of it is a piece of fruit covered with granola, cinnamon, and dried cranberries all with their own positive qualities including 4g of fiber, vitamins, minerals, and antioxidants. Not to mention that pears are in season and can make a beautiful holiday dessert.

*Try baking them in the oven 

Dark Chocolate Covered Berries

Melt dark chocolate and then dip, coat, or cover berries with it. I recommend berries such as blueberries, strawberries, raspberries, and even pomegranate seeds. These berries are packed with antioxidants and anti-inflammatory power...not to mention the extra antioxidants from the dark chocolate.

 .....Not a bad way to indulge in holiday treats while also providing beneficial nutrients to the body and promoting your physical activity!

 

 

Be Extraordinary,

 

 

RDKate

Start your winter fueling with performance-enhancing soups!

Now that you know all the nutritional benefits of soup for athletes (see last week's blog if you missed it), here are some recipes to try for winter fueling!

Vegetarian Chili

Ingredients:

2 Tbsp olive oil

½ onion diced

½ green pepper diced

4 cloves

5 Tbsp Chili powder

3 Tbsp cumin

Diced tomatoes (24 oz can) not drained

3 cans of various beans drained (black, Kidney, garbanzo, etc)

2 cups of broth (any kind) *may add more or less depending on thickness preference

2 small zucchini or ½ medium butternut squash diced

Your favorite fall drinks HEALTHIFIED!

Fall is my favorite season of the year. Crisp, clear air, crunching leaves, football tailgating. Partaking in cooler-weather activities often includes a tasty beverage. So, here are a few of those popular fall sips with a healthy spin.

1. Pumpkin Spice Coffee
Pumpkin Spice coffee is a common favorite in the fall. Instead heading over to Dunkin for the Pumpkin coffee pumped with sugar and cream, why not make your own black coffee with pumpkin spice brewed into it? Didn't know you could do this? Here's how: Measure your favorite (unflavored) coffee into the filter per usual. Sprinkle Pumpkin Pie Spice over top of the grounds. You will want to use VERY little here. I use a light dusting (probably less than 1/8 teaspoon) per 12 ounces of coffee I brew. Set the coffee to brew and there you go! You will brew your very own pumpkin spice-flavored coffee.

3 Quick and Healthy Recipes You Will Love

It has been a few weeks since I sent out new recipes. Here are a few of my current favorites that I use to fuel myself on a weekly basis. Quick, easy and healthy...what more can you ask for?!

Sweet Potato Fries
1. Preheat oven to 400 degrees.
2. Slice 4 medium sweet potatoes in desired shape (medallions, fries, etc.)
3. Place potato slices in gallon-size bag with 2 tbsp canola oil. Shake until all slices covered.
4. Spread potato slices onto baking sheet covered in aluminum foil (for easy cleaning).
5. Season as desired with pepper, salt, paprika, chili powder, cinnamon...whatever sounds good!
6. Bake for 15-20 minutes or until soft.

Serves 4

Homemade Almond Cranberry Granola
1. Preheat oven to 350 degrees.
2. Mix the following in a large bowl: 4 cups old-fashioned oats, 2 cups coarsely chopped almonds (unsalted), 2 tbsp cinnamon, 1/3 cup honey and 1/2 cup canola oil.
3. Spread mixture onto baking sheet covered in aluminum foil (for easy cleaning).
4. Cook for 35-40 minutes or until golden. During cooking, stir every 10 minutes (I just set the timer for 10 minutes at a time).
5. Pull baking sheet out of oven and top with 1 1/2 cups dried cranberries and 1.5 cups shredded coconut. Allow entire mixture to cool. Stir and store in air-tight container.

***The best part about this recipe is that you can vary the nuts and dried fruit to your liking, but maintain its deliciousness! I love this granola mixed with bran flakes and non-fat milk for cereal in the morning or placed on top of non-fat, plain Greek yogurt - yum!

Spinach and Mushroom Quiche
1. Preheat oven to 350 degrees.
2. Saute 1 cup mushrooms, 1 cup chopped spinach and 1 medium onion (diced) in 2 tbsp canola oil until onions clear and mushrooms soft. Set aside.
3. In a large bowl, beat together: 1 cup non-fat milk, 3 eggs + 1 egg white, 1 cup low-fat shredded Swiss cheese, 1/4 teaspoon pepper, 1/2 teaspoon garlic powder and 1/4 teaspoon thyme.
4. Combine two mixtures and pour into a prepared pie shell (I go easy and just use a frozen pie shell, but you could get fancy and make your own shell from scratch).
5. Bake 50-60 minutes or until egg is set in the middle. Allow to cool 10 minutes before slicing.

***This is even better the next day (if you can make it last that long). I eat this for breakfast, lunch or dinner - it's so easy to make!

Be Extraordinary,


RDKate


Picture source: https://www.flickr.com/photos/notahipster/

3 Dinners Ready in 30 minutes or less

Quick, healthy dinners that taste good too? Yes, it's true. As my family has dinner "in" 97% of the time (pretty scientific, eh?), I feel compelled to share some of our favorite quick recipes with you all. So here they are.....three dinners ready is thirty minutes max....but really less than that.

Chicken Fried Rice with Veggies
Source: All You Magazine...with some modifications
Serves: 4

Ingredients:
1 12-oz skinless, boneless chicken breast half, chopped
2 Tbsp. low-sodium soy sauce
2 tsp. canola oil + 1/4 cup canola oil
1 small chopped onion
1 10-oz. package frozen mixed veggies, thawed
4 cups cooked brown rice
3 large eggs
Salt and pepper to taste

Recipes! Warm soups and chowders for the cold weather

There is nothing like a warm bowl of soup on a cold winter day. Because many of us across the United States are experiencing record low temperatures, I though the perfect article this week should bring some warmth....to your belly. Here are a collection of recipes from across the World Wide Web. Soups and chowders that are not only delicious but performance-enhancing too.

What makes a good soup? A source of protein, complex carbohydrate and a bit of healthy fat too - plus don't forget lots of veggies! Note any modifications to the recipes listed below each recipe link. Stay warm!

White Bean Chicken & Chili - Giada De Laurentiis
http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-and-chicken-chili-recipe/index.html

This soup is loaded with inflammation-fighting fat, lean protein and antioxidants. Love! Yes I know it has a lot of ingredients, but that is where you get the flavor. I recommend you cut out the added salt (you'll get enough in the broth). If you are a spicy wimp like me, cut out the red pepper flakes as well. Pair with a salad and a piece of fruit and you have a yummy meal.

Performance-Enhancing Backyard BBQ Recipes

If there is one thing that is synonymous with the 4th of July, it is a backyard BBQ. How do you make your holiday celebration tasty, fun AND performance-enhancing? Here are few recipes that are exploding with all three.

1. Tandoori Chicken Kabobs
Who wants plain old chicken breast sandwiches when you have these? The best part is you can use the marinade on vegetables or tofu too!

2. Island Rice Pilaf
To me, this SCREAMS summer. I have made this more times than I care to admit...it is just too delicious. Plus it is vegan - added bonus.

Fall into Fitness: 5 Seasonal Fruits & Veggies!

Dear readers:
Today please enjoy a guest blog post by a former intern, Maggie.

Be extraordinary,

RDKate
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Love the flavors of fall foods but don’t want to derail the fitness and nutrition regimens you’ve worked so hard to maintain all summer? Autumn brings with it a new line-up of all star fruits and vegetables that are sure to keep you fueled up while looking and feeling great.  This may actually be the perfect time to reintroduce fruits and vegetables that you may have forgotten about during the summer back to your kitchen! Use autumn as an inspiration for healthy snacks and your diet will be as nutritious as the leaves are colorful!

 

 

1.      Apples. Cider mills and apple orchards that open for the season are great places to find these seasonal superstars. Whether you like a spectacularly sweet Honey Crisp apple or prefer the crunchy crisp texture of an Empire, they are all great sources of vitamin A, which is essential for vision health. Leave the peal on for extra fiber! Pair apple slices with peanut butter or spread apple butter on Tricuits.

 

2.      Pumpkin. Of course fall would not be complete without picking out the perfect pumpkin to decorate your table with or in my case opting for any food “pumpkin flavored” (pumpkin spice latte anyone?), what you may not know is that pumpkin is incredibly rich in antioxidants and vitamins. It is packed with vitamin E and beta-carotene, a precursor to vitamin A in the body. Be sure not to forget about the seeds either, ¼ cup contains nearly 50% of the daily value recommended for magnesium, known to maintain normal muscle and nerve function. Try sprinkling pumpkin seeds into yogurt as a post-work out snack.  My personal favorite pumpkin combination is adding 2 Tbsp of pumpkin puree to cooked oatmeal topped with dried cranberries and sprinkled with cinnamon for a breakfast that tastes absolutely fall-tastic!

 

3.      Winter Squash. October also begins the winter squash season, unlike its summer counterpart; the winter variety has a slightly sweeter flavor and is a great complement to cinnamon and ginger. Similar to other richly colored vegetables, squash is an excellent source of carotenes. It seems as the richer the color, the higher the concentration. It offers vitamins B1, B6 and C, along with fiber and potassium. You can’t go wrong by grilling it and including it on sandwiches or baking it along with other vegetables as a side dish.  Those following a gluten-free diet can also enjoy spaghetti squash in place of pasta.

 

4.      Sweet Potato. Do common potatoes have you less than enthused about creating a dinner side dish? Give these beta-carotene powerhouses a try.  Not only will you be getting 30% of your daily value of fiber in a single serving, but your metabolism will also get a boost from the manganese found in this vegetable. Sweet potatoes contain important antioxidant and anti-inflammatory properties and have shown to lower the potential health risk posed by oxygen radicals when passing through the digestive tract. Homemade sweet potato fries are a sure way to get any kid to eat their vegetables and a great source of carbohydrate for athletes looking to add variety to their meals during training.

 

5.      Pomegranates.  Who knew this slightly sour fruit is at its peak from August to December? A great source of vitamin C, folate and potassium, pomegranates can be enjoyed in a surprising number of delicious ways. Try adding the seeds to a salad for a sweet crunch or guzzle a glass of pomegranate juice. You will be upping your antioxidant content because of the high amount of polyphenols they contain, that protect against cardiovascular disease, cancer and osteoporosis. If you start by cutting off the blossom of the pomegranate and submerge it in cold water you can easily rub the seeds off of the skin to avoid a mess.