Here’s a recipe from the Posse for a delicious salad!
Roasted Veggie Kale Salad
Peel the garlic cloves and throw it altogether. Enjoy! 🤠
This recipe comes to you courtesy of Remy Maguire (@remyrideson), nutrition consultant at BITW partner, Steelhead Coaching.
Soup-er Simple! Chilly winter rides are best followed by homemade nutritious soups! Soups are the perfect way to thaw out and refuel your body quickly with loads of vitamins, minerals, and a balance of macro-nutrients. Instead of opening a can loaded with sodium and mushy vegetables, whip up your own version with whatever you've got on hand. No recipe required!
Sauté onion and garlic in olive oil. Add well-chopped veggies like peppers, cabbage, potato, squash, cauliflower. Add tender veggies like broccolini or spinach last.
Ratios? 4 cups of veggies for 4-6 servings of soup. Add rotisserie chicken or cooked turkey sausage for a protein punch. Use low sodium boxed broth, covering your meat and veggies by about an inch. Bump up the fiber by adding grains, beans, or pastas (1/2-1 cup). Simmer for 10-20 minutes to help the flavors expand. Add a pop of flavor with pesto, chili paste, lime or spices like cumin, cayenne, cinnamon and paprika. Slurp and enjoy!
For more information about Remy or any of the coaches at Steelhead, visit www.steeleadcoaching.com
Here’s some good nutrition advice from Best in the West partner Steelhead PDX nutrition coach Remy Maguire with a quick tasty recipe to follow🤠
Should you switch up your nutrition plan for the winter? Probably. But how? Coach’s favorite answer: It depends! Now is the perfect time to reflect on last season and consider what changes you want to make to improve your nutrition for next year. Do you need to lean out and lose body fat? While your training load is down, keep carbohydrates lower too and fill up on less calorie-dense but super-nutritious fruits and veggies.
Want to gain some muscle to be more powerful? Be sure to fuel up after your strength sessions with a protein-rich meal or snack.
Weary of sticking to a strict diet while in-season? Take a break over the holidays and enjoy your favorite treats!
For a protein-rich, energy-dense breakfast good for any season, try this recipe! You can reach Remy at email@example.com
Grab-and-Go Yogurt Parfait.
1/2 cup Greek yogurt
drizzle of honey
1/4 cup frozen blueberries
1/2 cup oats or low-carb granola
Handful of nuts
Add chia seeds or hemp seeds for an even greater protein punch.
Mix this together the night before, grab it on your way to your workout or leave it in the car and eat it on the way home.
As endurance athletes, we burn a lot of calories. Living in the real world, we also don’t always have time to make elaborate meals and often need some quick nutritious calories on the go! These chocolate chip banana bread muffins are easy to make, quick, vegan, and packed full of good endurance fuel to replenish your energy after workouts. Check out this recipe:
Quick Banana Bread Chocolate Chip Muffins
4 medium-large ripe or over ripe bananas
1.5 cups whole wheat flour
1/2 cup coconut oil, melted
1/2 cup brown sugar
1 teaspoon vanilla extract
1/4 teaspoon cinnamon powder (optional)
2-3 pinches nutmeg powder (optional)
1.5 teaspoon baking powder
1/2 teaspoon baking soda
1 cup dark semisweet baking chocolate chips (optional)
1. Preheat oven to 355F
2. Mash bananas well (We find it’s easiest to do this with your hands)
3. Combine flour, baking soda, baking powder, cinnamon, and nutmeg in a medium bowl.
4. Combine melted coconut oil, brown sugar, and vanilla in a large bowl.
5. Combine the flour mixture into the coconut oil mixture, one half at a time.
6. Add the mashed bananas and chocolate chips.
7. Grease a muffin tin or a rectangular cake pan (we prefer muffins!) with canola or coconut oil.
8. Spoon the mixture into the muffin tin, or the baking pan.
9. Bake for 30-40 minutes, or until a toothpick inserted into the bread comes out clean.
We partnered with coach Ramón at Vámonos Coaching for the month of April. Here is his first recipe:
As athletes we sometimes have to be in boogie mode outside of training and raceday. Don’t let nutrition hold you back! Consider preparing quinoa next time you’re in the kitchen. It is simple to make, super nutritious, and serves as a versatile food to mix/pair with other foods. (*quinoa can be found in many bulk sections..Market of Choice, WinCo, Fred Meyer, etc.) Over the next four weeks I’ll be throwing quinoa recipes your way. Here’s one for starters!
Broccoli Quinoa Bowl
What you need:
1 cup quinoa
2 cups vegetable stock
1 cup chopped up broccoli
2 teaspoons minced garlic
2 teaspoons olive oil
1. In a medium saucepan, bring 2 cups vegetable stock to a boil. Stir in the quinoa and reduce heat to low. Cover and simmer for 20 minutes.
2. While quinoa is cooking, heat olive oil in a skillet over medium heat. Add broccoli, garlic, and maybe something else you’d like to mix in. Stir for a minute, then cover and steam over medium heat for 5-7 minutes.
3. Stir the vegetable mixture into the cooked quinoa. Finish with optional spices/toppings of your choice.
Enjoy & store the leftovers!