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)
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
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.
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.
Prep time: 10 mins | Cook time: 60 mins | Total time: 1 hour 10 mins
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
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)
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*
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!
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
Mix all ingredients & chill to set. Makes 20 bars. Cut 5 rows & 4 columns in 8x11 pan. Individually wrap and freeze.
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
**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
I scream! You scream! We ALL scream for ice cream!!
Can you hear the jingle from the ice cream truck? Summertime is coming and that means its time for sweet and delicious frozen treats! But, of course, we athletes do like to keep things healthy - for the most part :-) So, here are three easy-peasy and totally delicious "ice-cream" recipes. All you need is a blender and a freezer!
Hazelnut Dark Chocolate
(approx. 12 ½-cup servings)
Peanut Butter and Honey
(approx. 8 ½-cup servings)
Avocado Toasted Coconut
(approx. 8 ½-cup servings)
Couple of notes:
You'll put ice cream mixture in small bread pans or muffin tins to freeze. Scoop out like regular ice cream -- or heck, dig your spoon right in!
If you can't do dairy: You can replace chocolate milk with chocolate unsweetened almond milk. And replace yogurt with regular unsweetened almond milk.
If you want to cut fat and calories: You can replace regular coconut milk with the same amount of low fat coconut milk or unsweetened almond milk. Lower fat options will end up less creamy and more icy.
It IS possible to eat real food while working out!
Try this homemade "gu" recipe inspired by Run Fast Eat Slow for your next long run/ride:
•1/2-3/4 c cooked sweet potato
•1/2 c dates, no pits
•2 T nut butter
•1 t chia seeds
•1/2 t cinnamon
•1/4 t sea salt
•Optional 1-2 T cocoa powder or 1/2 to 1 T fresh grated ginger
•Water as needed for desired consistency
Blend all in food processor and eat from a reusable pouch such as @rei Coghlan’s squeeze pack (6 oz).
On a long run, I take a few squeezes every 40-60 min, more frequently as I go longer, always sipping water as I eat.
You can freeze extra in the tubes and defrost in the fridge the night before you run.
Steelhead Coaching stole the show on this one!! We can't wait to try it out!
Do you eat the same way on days you train or workout super hard or long and days you rest and take it easy?
Sure, you want to always keep the quality of your diet primo but should you eat more or less depending on how active you are or focus on different foods?
Probably, yes. Make sure you give your body the fuel it needs to work hard and recover after tough sessions, this might mean more calories and more energy-dense carbohydrates. On rest and recovery days focus on filling up on nutrient rich foods like fruits and veggies and lean proteins to restore and get strong!
You may notice you feel EXTRA hungry on rest days. That's legit! Remember to hydrate as well as you would on training days. Feed your hunger but try not to over-do it with ALL the snacks. Eat well-rounded healthy meals and give your body what it needs to get ready for tomorrow. Here's a fave recovery day meal of mine from EatingWell magazine. NOTE to lazy cooks like me: I use Annie's "Green Goddess Dressing" instead of making my own.
Reach out with any questions on how to adjust your nutrition plan to your training plan :-)
Roasted Salmon with Smoky Chickpeas and Greens
Thanks to Steelhead Coaching for this awesome recipe! Be sure to check them out!
If you know me - you know how much I LOVE pizza. There's a tradition amongst my crew to gather the evening before events for what we call simply "pre-race pizza". Occasionally, this also becomes post-race pizza. And because I can't always wait for these special occasions I'm often whipping up these easy pita pies whenever I feel like it! No race needed. Super fast to prepare, perfect for quick lunches and they are darn good anytime! Try this...
Grab yourself some whole grain pitas, they come in various sizes so you can go small for snacks and bigger for main meals.
Decide what toppings you're in mood for today. Some of my favorite combos are...
Margarita: mozzerella cheese, sliced tomatoes, italian herbs and fresh basil.
Country style: thin sliced salami, roasted red peppers, feta and spinach
Fancy pants: sliced pears, blue cheese and bacon crumbles
Olive bar: sometimes I'll fill a tub of goodies from the olive bar at the grocery, sliced it all up, top with shredded cheese and call it YUM!
You can cook these in the oven at about 400 degrees for 6-8 minutes or use a toaster over or even a grill. Easy peasy! Give it a try and share your pita-pizza ideas!
From Remy Maguire, USA Triathlon and Precision Nutrition certified coach. Reach out to Remy for a free 15-minute nutrition planning consult or to learn more about her coaching services.