Blog Archives - ATP

PB Dark Chocolate Chip NRG Bites

4/17/2019

Energy bites are a fast, convenient and DELICOUS way to get calories and nutrients in while on the go. Famous amongst the many college athletes I’ve worked with, energy bites tend to satisfy sweet tooth cravings while packed with healthy fats, complex carbohydrates and protein to support pre-/post-training needs.
Requiring less than 5min to make, these energy packed treats will keep in the refrigerator for a week or can even be stored in the freezer for longer.
With the ingredients already in my home, I created peanut butter dark chocolate chip NRG bites. Sooo Goooooood.

Incorporating chia seeds and ground flaxseed, these energy bites contain a good source of omega-3 fatty acids. Omega-3’s should be considered a super hero within the food world; playing a key role in supporting brain & nerve function, joint & tissue health, inflammation, cardiovascular & pulmonary health, immunity, and the endocrine system (e.g. metabolism, reproductive system, and sleep).

I’m a huge advocate for healthy eating that is both enjoyable and sustainable. I always say, if it doesn’t taste good, then don’t eat it! When someone hears “healthy” they immediately think bland, dry, yuck. But that isn’t the case! Healthy eating can be so incredibly delicious - both in color and in flavor. It’s learning how to prepare and properly season foods. I think you’ll be surprised just how delicious this particular recipe is!

No-Bake Peanut Butter Chocolate Chip NRG Bites
Serving Size: 1 energy bite (makes 18 1” balls)
Prep-Time: 5min

Nutrition Facts:
104 Calories, 5.5g Fat, 1g Sat Fat, 0mg Cholesterol, 50mg Sodium, 12g Carbohydrate, 2g Fiber, 7g Sugar, 0g Added Sugars, 3g Protein

Healthy Regards,
Jessica G. Anderson, MS, RD, LD, ACSM EP-C
#FuelForTheGOLD

Ingredients:

1 cup oats
1/2 cup peanut butter, raw trader joes no salt
1/4 cup mini chocolate chips
1/4 cup ground flaxseed, bob’s redmill
1Tbsp chia seeds
1/3 cup agave nectar
1tsp vanilla bean paste
dash of salt, to taste

Directions:
1. Mix all ingredients until evenly mixed throughout.
2. Using a utensil, scoop out a portion of the batter and form into 1” balls.
3. Keep in an air-tight container and store in the refrigerator (will keep for 1 week) OR in the freezer (for up to 3 months).

Grilled Shrimp & Basil Pesto Linguini

4/17/2019

Oodles of Noodles! Who doesn’t love a hearty plate of pasta?

Especially for the college student and those on a budget, pasta is cost-friendly, stores well and makes plenty!
Considering the high caloric requirements of the athlete - energy needed for both daily life & high training loads - pasta is a great way to get in the calories without the extra BULK. Purchasing whole wheat pasta provides additional nutrients, including fiber that promotes sustained energy, digestion, and fullness (aka. satiety). Nowadays, there are protein pastas as well that may be best suited for the vegetarian/plant-based athlete - such as Chickpea Pasta, Lentil Pasta, Edamame Pasta, etc.
The simplicity of pasta allows for creative freedom. No recipe required, you can literally throw together an amazing pasta dish of your own with the foods stored in the refrigerator and kitchen cabinet.

This past weekend I whipped up my very own pasta creation: Grilled Shrimp with Basil Pesto Linguini. MmmmMmmm YUM. Throwing some leftover ingredients from previous creations, my parents say this particular dish belongs on a 5-star menu and just may be the best pasta dish they’ve ever had. They’ve been talking about it for days lol.
See for yourself and let me know what you think!

Grilled Shrimp with Basil Pesto Linguini
Yields 8
Prep-Time: 20-30min
Cook Time: 30-35min
Total Time: ~45min to 1hr

Ingredients:

1 pound shrimp, grilled (season peper/salt)
1/2 box whole wheat linguini
1 contain pesto + 1/4 another container (4oz container)
1 jar grilled artichokes, sliced finely
3 cloves garlic, minced
1/3 jar sun-dried tomatoes
2 small onions, sliced finely
6 handfuls of spinach, sautéed in olive oil cooking spray
salt and pepper, to taste

Healthy Regards,
Jessica G. Anderson MS, RD, LD, ACSM EP-C
#FuelForTheGOLD

Instructions:

Unthaw shrimp and season with salt and pepper, to taste
Cook linguini as stated on pasta box, drain with a colander and place back in pot on stove top
In a large frying pan, using olive oil cooking spray, sauté spinach until wilted yet still vibrant green in color and place to the side
In a large frying pan, using olive oil cooking spray, sauté onion and garlic until the onion is slightly transparent. Add in the sliced grilled artichokes and sun-dried tomatoes, stirring frequently. Season with salt and pepper, to taste.
Placing spinach back in with the other veggies, add half of the linguini to the frying pan with the veggies and mix well. Then pour the entire pan of ingredients into the pot with the rest of the pasta and mix until well coated.
Pour the basil pesto into the pasta and stir until all evenly coated. Season with salt and pepper, to taste.
Grill shrimp as stated on packaging - until opaque and pink in color (internal temp of 145F).
Add in the shrimp to the pasta and enjoy!

Eggplant Pizza Bites

4/15/2019

To all my Pizza Lovers...

Whether it's a late night snack or a side-dish to a meal, these little eggplant pizza bites provide the deliciousness of pizza without the excess calories, sodium, cholesterol and saturated fat found in a typical pizza.

If you're not a huge fan of veggies, I highly encourage you to try cooking with eggplant. It's subtle flavor and soft texture tends to receive a positive response! Keep the dark purple exterior of the eggplant on with cooking as it offers an assortment of micronutrients, including anthocyanins (antioxidants - flavonoids), that helps improve immunity against illness and injury.

Eggplant Pizza Bites
Prep Time: 5min
Bake Time: ~10-12min
Total Time: 15-20min

Yields ~6

Ingredients:

1 Eggplant, Sliced into 1/4" circles
2Tbsp Olive Oil
3/4 Cup Pizza Sauce or Sauce of Choice
1Tbsp Garlic Spread Seasoning (or concoction of garlic powder, onion powder, oregano)
1/2 Cup Grated Parmesan Cheese
1/4tsp Salt

Directions:

Pre-Heat oven to 420F and place aluminum foil on a baking sheet
Place sliced eggplant on sheet. In the following order, layer the eggplant: drizzle olive oil, sprinkle garlic spread seasoning, spread pizza sauce (leaving a little room around the edges), sprinkle grated parmesan and then lightly season with salt to taste.
Bake in the oven for about 10-12min or until the eggplant is cooked through.
1. Optional: At the end of baking, I broiled my pizza bites for about 60 seconds give the pizza bites a little more browning. :)
Enjoy!

Nutrition Facts per Serving:
111 Calories, 7g Fat, 2g Saturated Fat, 7mg Cholesterol, 146mg Sodium, 7g Carbohydrate, 3g Fiber, 3g Sugar, 0g Added Sugars, 4.5g Protein

Healthy Regards,
Jessica G. Anderson, MS, RD, LD, ACSM EP-C
#FuelForTheGOLD

5min Avocado Toast

4/13/2019

Avocado toast has gained heightened popularity within the past couple of years. If you follow NBA star Matthew Dellavedova on social media, Delly seems to have avocado toast + a black cup of coffee every morning.

Considering the nutritional value of this simplistic dish, I can see why Delly chooses to do so!

Adding an egg to your avocado toast provides 6g of high quality protein for muscle maintenance, growth & development and repair/recovery. Eggs also contain an essential nutrient called choline. Naturally present in some foods, choline plays a vital role in metabolism, memory, brain and nervous system function, and muscle control.

Avocado toast is a great choice when chosen to be used as a meal (having 2 slices and adding on some healthful sides), a snack and as a post-workout!

Avocado toast can be made either savory or sweet! The options are endless so let your creative juices flow! But if you'd like to give my creation a try, here's what you'll need:

Ingredients & Instructions:

1-2 Slices Whole Wheat Bread - Toasted (I used Seedlicious bread with probiotics)
1/4 of a Medium Avocado mashed on both
1 Egg pan-fried in olive oil cooking spray on low-medium heat (I love using a runnier yolk on the toast)
1-2 Slices Tomato
2 cups raw spinach sautéed in olive oil cooking spray on stove-top
Lightly season with salt and pepper
Cholulua hot-sauce drizzled on top

Nutrient Timing:

3-4 hours Pre-Game/Workout
Post-Game/Workout

Healthy Regards,
Jessica G. Anderson, MS, RD, LD, ACSM EP-C
#FuelForTheGOLD

Joy Bauer's Very Chocolate Muffins

4/12/2019

Have you ever gotten a craving for something sweet; trying to grab for "healthier" options to satisfy it but can't seem to kick the craving?

Yes, that was me this past week!

In the past, I've failed to create indulgent desserts that are made from healthful ingredients. Typically, I tell my clients to just enjoy dessert and to jump back on the nutrient-dense health train upon eating.

But the other day, I came across Joy Bauer's (media based dietitian's) Very Chocolate Muffins - made from whole wheat flour, egg whites and unsweetened applesauce. Having tried and LOVED previous recipes by her, I was excited to give this recipe a try.

Sharing the dark chocolate muffins with my grandparents, a coworker, a client of mine and my parents, the consensus is they are absolutely delicious! One muffin containing 140 calories, these delicious treats provide 4.5g protein and 3.5g of fiber!

Go ahead and give her recipe a try: https://joybauer.com/healthy-recipes/aydens-very-chocolate-muffins/

Healthy Regards,
Jessica G. Anderson, MS, RD, LD, ACSM EP-C
#FuelForTheGOLD

Chermoula & Honey Salmon

4/10/2019

Many are intimidated by the seafood section of the grocery store; uncertain as to what to buy and how to prepare it. Although, seafood is actually rather simple to prepare and does not require much time!

Seafood has distinct flavors and there are certain seasonings and marinades that you can create that are harmonious in flavor and make for a delicious meal!

Chermoula is a popular seafood seasoning, famous to Algerian, Libyan, Moroccan and Tunisian cuisine. Chermoula is composed of garlic, cumin, coriander, lemon juice, oil and salt. It can be found as both a marinade or relish.

The other evening, I made Chermoula & Honey Pan Seared Salmon on the stovetop. With as little as 7 ingredients, I had a yummy meal in 15minutes:

Yields: 4
Prep Time: 5min
Cook Time: about 8-10min

Ingredients:
1 12oz Salmon Fillet
1 Tbsp Chermoula Seasoning
1/8tsp Ground Salt
1 Large Garlic Clove, minced
1Tbsp Honey
1/4 cup Pinot Grigio (or white wine of choice)
1tsp Olive Oil

Instructions:

Take the Chermoula seasoning, salt and minced garlic and evenly season the top of the salmon fillet over a clean cutting board or baking sheet.
Heating a medium-sized skillet, drizzle the olive oil onto the skillet set on low-medium heat.
Once the skillet has been heated, place the salmon in the skillet, drizzling the honey over the salmon (i heated the honey slightly in the microwave to make it more fluid to make it easier to work with).
Pour the white wine into the pan and allow to cook for an additional 2min. Then cover the skillet with its lid and allow the salmon to cook evenly until it is evenly cooked through - *flakey to touch with a fork.
Enjoy! I paired the salmon with a veggie quinoa, mixed greens and some cherry tomatoes. So good!

Healthy Regards,
Jessica G. Anderson, MS, RD, LD, ACSM EP-C
#FuelForTheGOLD

Eggplant Parmesan Fries

4/9/2019

I love using eggplant in the kitchen. It's smooth & soft texture and subtle flavor make it a highly versatile veggie. The use of different seasonings and cooking methods make for a delicious addition to any meal.

The deep purple exterior of the eggplant is rich in anthocyanins - flavonoids with protective properties.

Low in calorie, eggplants are a great source of dietary fiber, vitamin B6 (cell metabolism), vitamin C (immunity), potassium, and magnesium (nerve & muscle function; immunity; cell metabolism).

The other day, while watching the Today Show, I observed as Media Dietitian, Joy Bauer, shared her Eggplant Parmesan Fries recipe.

Requiring little ingredients yet appearing as they packed a flavorful punch, I was intrigued to try out her recipe. Considering how getting in all recommended vegetable servings per day can seem extremely tasking and/or unsatisfying....I wanted to try this recipe out and report back to you all!

Boy oh boy, are they delicious! My mom and I dipped them in marinara sauce the first evening, as Joy had recommended. Such a fantastic alternative to fried mozzarella cheese sticks. Placing the leftovers in the refrigerator, the next day I reheated a single serving in the oven - broiling them for about 1-2min on high; just enough to warm them. I then created an salad with baby mixed greens, pan seared salmon, veggie quinoa and the eggplant parmesan fries - dressing it with the Bolthouse Greek Yogurt Creamy Caesar Dressing (only 45 calories and 2.5g fat per 2Tbsp). Wonderful!

A single serving of the Eggplant Parmesan Fries is equivalent to: 140 calories, 12g protein, 6g fat, 4g sat fat, 20mg cholesterol, 12g carbohydrate, 3g dietary fiber, 3g natural sugar, 0g added sugar, and 580mg sodium

You can retrieve the recipe from Joy Bauer's official website:
https://joybauer.com/healthy-recipes/baked-eggplant-fries-with-marinara-sauce/

Healthy Regards,
Jessica G. Anderson, MS, RD, LD, ACSM EP-C
#FuelForTheGOLD

Power-Up Blueberry Vanilla Pancakes

4/8/2019

Who doesn't love a nice hearty stack of pancakes in the morning? ;)

These pancakes are packed with protein and can easily be made ahead of time and stored in the refrigerator for the week! Besides breakfast, these round little gems can be eaten as a protein-rich snack or for lunch/dinner. I don't know about you, but I LOVE breakfast food for dinner. YUMMMMY.

Requiring few ingredients, here's what you'll need:

Serves: 1
Prep Time: 5min
Cooking Time: ~5-10min

Pancake Ingredients:
1 Heaping Scoop NSF Certified for Sport Vanilla Protein Powder (*I used Garden of Life)
1 Egg, beaten
1/2tsp Baking Powder
1Tbsp Flaxseed, ground
1/4tsp Vanilla Bean Paste (*or you could use extract)
1/8tsp Cinnamon, ground
~1/4 Cup Non-Fat-1% Milk or Non-Dairy Alternative (*enough to get the consistency of pancake batter)

Toppings:
1Tbsp Blueberry Maine Stonewall Syrup
1Tbsp Almond Butter

Directions:
In a large liquid measuring cup or bowl, beat egg and add in the baking powder - stirring until evenly incorporated into the beaten egg. Then incorporate the protein powder, ground flax, vanilla bean paste, cinnamon and milk - incorporating enough milk that you get a pancake-like consistency. If you wanted, you could incorporate blueberries or chopped up fruit into your batter to give it a little surprise on the inside.

Heating up a medium-sized skillet on Low-Medium heat, spray your skillet with non-stick cooking spray. Once the skillet as heated up, use a large spoon and scoop batter onto the skillet - forming about a 4"-6" circle. Allow the batter to cook on the stovetop, watching for bubbles to form on the top. Then flip the pancake over and cook for about 20-30 seconds longer. Remove from the skillet and place the pancake on a plate. Repeat the process over until the batter is used up.

*You could use any toppings you desire. Containing less carbohydrate than usual pancakes, you could either add dry oats to your pancake batter to give them some fiber and/or incorporate fresh fruit on top! This is highly recommended for my endurance athletes, those refueling after a long practice/training session/game, and for those using this recipe as a meal. However, the recipe alone may be a good bedtime snack, 1.5-2hours before bed, for my elite athletes!

Nutrition Facts (serves 1):
415 Calories, 19g Fat, 2.5g Sat Fat, 188mg Cholesterol, 336mg Sodium, 27g Carbohydrate, 5g Fiber, 0g Added Sugar, 33g Protein

Healthy Regards,
Jessica G. Anderson, MS, RD, LD, ACSM EP-C
#FuelForTheGOLD

Build-Your-Own Nachos

4/7/2019

This past Saturday, I attended the Indians Game at Progressive Field against the Toronto Blue Jays.

Beyond enjoying the 60 degree weather, catching a free bag of Cracker Jacks during the 7th inning stretch (I was so excited haha) and the Indians winning 7 to 2, the stadium food was INCREDIBLE. Yes, most definitely something you'd want to write home about. ;)

I must say, even athletes need nutritional balance. Yes, it is so important to maintain a nutritionally dense lifestyle with training, however, you do need to enjoy and treat yourself every once in awhile. Being strict with oneself, following a very restrictive nutrition lifestyle, can lead to deprivation, uncontrollable cravings and can even effect one's health - socially, emotionally, behaviorally, physically..

That being said, during in-season training, I always encourage my athletes to aim for the 90-10 rule - getting an "A" for nutrition 90% of the time and treating oneself 10% of the time. During off-season training, depending on the athletes goals and current condition (e.g. injury), most athletes can get away with following the 80-20 rule!

It's encouraging to see that getting veggies in at a sporting event is becoming more and more doable! And in very delicious ways!

Although my friend initially poked fun at me getting a non-traditional ballpark meal - Nachos Gigante (pictured) from the Momocho stand - rather than a ballpark hotdog, he ended up being envious of my meal!

Here's what I got: homemade tortilla chips with shredded chicken breast, black beans, grilled onions, hot sauce, and a yogurt-based cilantro lime crema. Holy moly was it soooo good!

When sitting in my seat, enjoying my nachos and watching the ballgame, I was so impressed with the very apparent evolution of sporting event/stadium food. Yeah, the tortilla chips were "fried" but everything else in my nachos was relatively nutritious. I would most definitely get this again and it gave me new ideas in recommending simple nutritious and delicious meals for my college athletes.

Nachos are an easy way to clean out the fridge and, instead of using regular tortilla chips, you could easily swap out for blue corn tortilla chips, brown rice or a whole wheat tortilla - making it a burrito bowl or burrito. And consider this, Nachos don't necessarily have to follow traditional mexican cusine, it could be a fusion! If you have pineapple, beef and teriyaki sauce, you could easily make a Korean-based nacho bowl!

The options are endless! Have ideas yourself? Feel free to share!

Healthy Regards,
Jessica G. Anderson, MS, RD, LD, ACSM EP-C
#FuelForTheGOLD

Chicken & Veggie Stromboli

4/6/2019

You may be surprised, but stromboli is a pretty quick & easy way to make nutritious meals in little time!

For the athlete, using a whole wheat pizza dough, you'll have a strong combination of carbohydrate, protein and healthy fats to fuel your day and training needs. Especially for my college students, stromboli is cost-friendly and you can get a lot of your daily veggies in without the added bulk!

Shout out to my sister-in-law and her dad who introduced me to the world of stromboli and Italian cuisine!

Stromboli is a great way to use up leftover vegetables and proteins in the refrigerator. No need for a recipe, you can load up your stromboli with whatever you have! That's exactly what I did last night. ;)

But just in case you'd like to try my own creation, here's the recipe:

Ingredients:
1 unthawed, raw whole wheat pizza dough
6 cups fresh spinach, sauteed lightly in olive oil cooking spray
1/4 cup basil pesto
1/4 cup sundried tomatoes
1/2 cup artichoke hearts, sliced finely
1/2 cup sweet onion, sliced finely
5oz grilled chicken breast (cooked) or lean protein of choice
1/2 cup Parmesan cheese, finely grated
1tsp garlic & tomato seasoning *or seasonings of choice
1 raw egg, beaten
1/2 cup Pizza or Marinara Sauce - to dip

Direction:

Preheat oven to 400F
Roll out pizza dough into a nice rectangular shape (it should be thin but easy to manipulate with your hands)
Spray a baking sheet with a little olive oil cooking spray or use a non-stick pan.
With the exception to the pizza sauce, load up stromboli with rest of the ingredients - placing them in the middle, staying away from the edges to make sure you have room to fold it up.
Once everything is placed inside, take the right and left sides and fold them towards the ingredients, like a burrito. Then take the front and back sides of the dough and fold it over the ingredients, forming a cylinder shape. Once the stromboli shape is formed, carefully turn the stromboli over so the "ends" of the dough are on the bottom of the pan.
Take a sharp kitchen knife and make small slices into the top layer of the stromboli so you can see inside!
Using a basting tool, evenly smooth some of the beaten egg over the stromboli. This will give your stromboli a more appealing golden color, once cooked!
Your stromboli is ready to cook! Cook in the oven for about 25min-30min or until it is evenly golden brown.
Allow to sit for about 5-10min. Enjoy with pizza/marinara sauce to dip or sauce of liking!

Nutrition Facts (serves 6): per a single serving - about 2 slices
Calories 306, Fat 13g, Sat Fat 2.5g, Cholesterol 26.3mg, Sodium 730mg, Carbohydrate 33g, Fiber 6g, Sugar 5g, Added Sugar 0g, Protein 14.5g