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!
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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!
Directions:
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
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:
Nutrient Timing:
Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C #FuelForTheGOLD
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
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:
Healthy Regards,
Jessica G. Anderson, MS, RD, LD, ACSM EP-C #FuelForTheGOLD
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
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
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
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:
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 |
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February 2021
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