With unemployment skyrocketing while many adjust to trying to ensure all mouths are fed three meals per day can cultivate much stress when grocery shopping.
. Can one build a grocery cart that meets the needs of the family both economically and nutritionally? . YES. With a little planing and prioritizing, your dollar can be stretched while stocking the pantry and nourishing your family. . See how you can implement the following guidelines into your grocery shopping routine. Consider ways in which staple food items you buy can be created into a variety of dishes... . For example, pasta can be used in Italian dishes, casseroles and soups; rice in burrito bowls, fried rice, soups and casseroles; beans in cold bean salad, homemade salsa, casseroles, dips and soups. . #FuelForTheGOLD
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DIRECTIONS
-preheat oven to 375F -prepare baking sheet, line with aluminum foil -Evenly distribute chicken tenders out on pan; add asparagus and potatoes -drizzle olive oil evenly over entire sheet -season as desired -bake for 30-35minutes, until done -take out of oven and apply an additional layer of seasoning, if desired -enjoy! #FuelForTheGOLD
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!
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 |
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February 2021
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