This cold grain salad is yummy, refreshing, and perfect for a summer BBQ. You probably already have all of the ingredients in your kitchen!

For the dressing:
juice of one lemon
1 teaspoon mustard as an emulsifier
1/2 cup olive oil
1 garlic clove minced fine
1/4 cup fresh parsley
1/4 teaspoon salt (more to taste)
1–2 teaspoons honey

For the salad:
1/2  bunch kale (finely chopped, without stems, to yield about 1 1/2 cups)
1 tomato chopped
2 carrots grated
1/2 cup red cabbage
1 small cucumber
I /4 cup dried cranberries
1 chicken breast cooked (I used some leftover grilled chicken)
1 1/2 cups cooked and cooled brown rice (or millet, quinoa, wheat berries, or spelt berries)

Directions:
1. Shake up the dressing ingredients in a large jar. 
2. Dice and chop all the veggies and chicken.
3. Add veggies, chicken and grains to the dressing jar
4. Shake it all up.
5. Garnish with 1/4 cup chopped almonds and an avocado 
6. Enjoy!

Thanks to T3 Coaching for this recipe!

While this peanut butter toast is super simple, it is extremely delicious, has low sugar, is super digestible, and hits all the nutrition zones to fuel your morning. 

Ingredients

• 2 slices of your favorite bread, toasted to your liking. I used Big River Pugliese, normally I use a couple slices of Dave's whole grain bread.
• 2 tablespoons peanut butter, one tablespoon for each slice. My favorite is Earth Balance, it has flax seeds in it for a some ALA Omega 3s, and it is sweetened with agave.
  • Allergic to peanuts? Almond butter works great too.
• Blueberries are just starting to ripen in Oregon and they are delicious! You can get fresh PNW blueberries at many locations:  farmers market, Market of Choice, even Freddy's!
• Add a banana or add some fresh dark cherries when they come into season!

Directions

• Smear nut butter onto toast
• Plop berries, cherries, and/or bananas on the toast
• Enjoy the delicious breakfast toast!

Thanks to Coach Taz of T3 Coaching for the recipe!

These potatoes stuffed with smoked salmon is a great choice for dinner when you don’t want to spend a lot of time in the kitchen. My sports nutritionist who we have partnered up with, gave me this recipe to try and its delicious and healthy. To save time, make the potatoes up to a day ahead, refrigerate, and reheat in the microwave. This meal is loaded with carbohydrates, protein, and potassium, making it an excellent choice for post-workout recovery.
 
 
Serves: 2
Prep time: 10 mins | Cook time: 60 mins | Total time: ​1 hour 10 mins
Ingredients

• 2 large Yukon Gold potatoes (or 4 medium-sized potatoes)
• 1 tablespoon organic canola oil, olive oil, or melted butter
• 4 ounces smoked salmon, cut into smaller pieces
• 3 tablespoons nonfat plain Greek yogurt
• 3 scallions, rinsed and chopped

 
Instructions

1. Preheat oven to 425 degrees.
2. Wash and dry potatoes. Place on a cutting board and line up another cutting board behind them so that it touches the potatoes. Slice almost all the way down, using the extra cutting board to prevent you from slicing all the way through. Make slices about ¼-inch apart.
3. Place potatoes on a baking sheet or glass baking dish. Brush a little of the oil or butter onto the area beneath them and then brush the tops.
4. Bake in the oven for 30 minutes and brush the tops, which should be starting to open up a bit, with more oil or butter.
5. Continue to bake for another 15-30 minutes, until soft when pierced. Brush with oil once again once during the remainder of baking or at the end.
6. If saving potatoes for later, let cool and then transfer to an airtight glass container and store in the refrigerator. Reheat in the microwave when ready to serve.
7. When ready to serve, stuff the smoked salmon between the potato slivers as pictured. Top with Greek yogurt and scallions. Enjoy!

Thanks to Rogue Tri Performance for this delicious recipe!

This is one of my favorite recipes since I am a huge taco fan. You can pre-make everything (except cauliflower) so all you have to do is warm all the ingredients up while the cauliflower is cooking and you will have a great lunch in no time.

Servings: makes 5-6 tacos

Ingredients:
2 cups cauliflower florets 1 & 1⁄2 Tbsp olive oil
1⁄2 tsp garlic powder
1⁄2 tsp paprika
1⁄4 tsp black pepper
1⁄2 cup Frank’s Red Hot Buffalo Wings Sauce
2 stalks celery, finely diced
2 large carrots, finely diced
6 small flour tortillas (corn for gluten-free)

Directions:
Creamy Avocado Sauce*
1 small ripe avocado
1⁄2 cup chopped cilantro
Juice from 2 limes
1/3 cup olive oil
1/4 tsp salt & black pepper
To make the creamy avocado sauce, add all ingredients to a food
processor/blender. Add water too thin it to your desired consistency. Add additional lime juice, cilantro, or salt based on taste preference.
*Use Ranch Dressing if you prefer something faster*


Directions:
1. Preheat oven to 425 degrees. Prepare baking sheet by spraying with nonstick cooking spray.
2. In a large bowl, toss together cauliflower florets, olive oil, garlic powder, paprika, black pepper, and 1⁄4 cup buffalo sauce (other 1⁄4 cup will be added after baking).
3. Spread cauliflower out evenly on baking sheet and bake for 20 minutes. Flip them over after 10 minutes. For crispier cauliflower after baking for 20 minutes turn the broiler on for about 3 minutes, until they're as crispy as you'd like.
4. Heat the additional 1⁄4 cup buffalo sauce up in a microwave-safe dish for about 20-30 seconds. Toss the crispy cauliflower back in the large bowl and mix in the warmed buffalo sauce.
5. To assemble tacos, fill each tortilla with buffalo cauliflower, diced celery, and diced carrots. Drizzle the creamy avocado sauce (or ranch) and any additional Frank's Buffalo Sauce on top. 

Thank you to Rogue Tri Performance for the recipe!

These low sugar, high Omega-3 bars are perfect ride food, or just a post ride snack! No baking required! Thanks to Rogue Tri Performance for the recipe!​

Ingredients
1.5 cups Dry Oats
1 cup Enjoy Life Perky’s Crunchy Flax (or grapenuts)
1/4 ground flax
1/4 cup mini semi sweet dark chocolate chips
1 cut dried cherries
1 cup nonfat dry milk
1/4 cup agave (or honey)
1/4 cup smooth peanut butter
1/2 cup Nutella
1/4 cup chia + 1/2 cup water - let sit to make a gel for a few minutes
 
Directions
Mix all ingredients & chill to set. Makes 20 bars. Cut 5 rows & 4 columns in 8x11 pan. Individually wrap and freeze.

Nutrition Facts 
Per bar: 159 calories, 7gm fat, 1gm sat fat, 22gm CHO, 5 gm protein, 3gm fiber, 46mg sodium, 716 mg omega - 3. ​

Rogue Tri Performance knows how to spice up breakfast. Yum!
 
This is one of my favorite breakfasts to have. I sometimes add hash browns or sliced potatoes with some sourdough toast to make it complete.  It does take some time to make but if you pre-make the Hollandaise sauce and have everything else ready, you can cut the cooking time down.
 
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
 
Ingredients

1. 3 English Muffins cut in half
2. 6 slices Canadian Bacon, bacon or ham
3. 6 eggs
4. Hollandaise sauce (recipe below)

 
Instructions

1. Preheat oven to 400º F. Spray a muffin tin with nonstick cooking spray. Set aside.
2. Place bacon on a fully rimmed baking sheet (edges on all four sides) that has been topped with a wire cooling rack. Bake until the meat has browned, about 15-20 minutes.
3. Add 2 tablespoons of water to each cup of the muffin pan. Crack an egg into each individual indention, taking care not to break the yolk of the egg. Place in the oven along with the bacon the last 9-10 minutes of cooking.
4. Place English muffins on another baking sheet. Spread with butter and place in oven at the same time as adding eggs.
5. As your bacon, eggs, and muffins are baking, prepare your hollandaise sauce. Pour into a serving container.
6. To assemble Eggs Benedict, place English Muffins on each plate, top with one slice of bacon. Using a silicon spatula, gently remove a poached egg from the muffin tin, draining on a thick kitchen towel before placing on top of the bacon.
7. Drizzle with hollandaise sauce and serve warm.

 
 
 
 
**Hollandaise Sauce 5min
 
Easy Hollandaise Sauce Recipe
 
This recipe for easy blender hollandaise sauce is a quick and simple version of the classic hollandaise sauce recipe.
 
Prep Time 5 mins
Total Time 5 mins
 
Servings: 1 cup
 
Ingredients

• 3 egg yolks
• 1 tablespoon lemon juice
• 8 tablespoons salted butter
• 1 tablespoon hot water
• pinch of cayenne pepper optional

 
Instructions

1. Melt the butter in microwave or in a small pot over the stove. Allow the butter to begin to bubble, but not reach a full boil.
2. As butter is melting, add egg yolks and lemon juice into your blender. Blend at a medium to medium high setting until the egg yolk lightens to a light yellow color. This will take about 20-30 seconds.
3. Slowly drizzle the hot butter into your egg yolks while your blender is at the medium setting.
4. Add hot water as a final step in blending your hollandaise sauce.
5. If you prefer your hollandaise sauce a bit thinner, add hot water a tablespoon at a time, pulsing after each addition until the hollandaise reaches the consistency you prefer.
6. You may add more lemon juice if you prefer more lemon flavor in your hollandaise, as well.
7. Add a pinch of cayenne pepper to final hollandaise sauce (optional)