Recipe Category: Breakfast

Easter Egg Fruit Cookies

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Easter Fruit Cookies

Ingredients

  • 1/4 cup softened butter

  • 3/4 cup Swerve sweetener

  • 1 teaspoon almond extract

  • 2 whole eggs

  • 2 cups almond flour

Cream cheese will serve as frosting and add your favorite fruit! *I highly recommend adding a little mixed berry jam before adding the cream cheese to the cookie for extra fruity flavor!

Instructions

  1. Preheat the oven to 350 F.
  2. Using a hand mixer or stand mixer, beat together Swerve and butter until creamy (about 2 minutes). Then add the eggs one at a time and mix until smooth.
  3. Add almond extract.
  4. Add in almond flour slowly and mix until well incorporated.
  5. Scoop out the cookie batter onto a sheet pan into 15-20 cookies. (you can use Easter Egg cookie cutters)
  6. Bake for 15-18 minutes until the bottom is browned and the edges are crispy.

 

Raspberry Chocolate Almond Bark

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Ingredients:

  • 1 cup slivered almonds
  • 1.5 cups Greek yogurt (non-fat)
  • 1.5 cup raspberries
  • 1 oz dried strawberries
  • 1 tbsp honey
  • Pinch of sea salt
  • 1 tbsp chia seeds (optional)
  • 1 cup of white or dark chocolate

Instructions:

  • Add Greek yogurt into a bowl + 1/2 cup crushed almonds or almond slivers (Set aside remainder for topping)
  • Crush 4 oz of raspberries with a cup or mash with a fork to reduce into specs as pictured. Add dried strawberries to the mixture.
  • Melt chocolate in the microwave then add into the mixture (you can also choose to set aside more choc/choc chips to sprinkle on top)
  • Add in chia, and honey and mix until well combined with yogurt + fruit.
  • Spread the yogurt mixture on a baking sheet evenly.
  • Sprinkle sea salt + remaining raspberries + crushed almond slivers on the yogurt spread.
  • Place the baking sheet in the freezer for 2 hours or until it’s fully frozen. **Cut into 12 even bark bite servings using a pizza cutter or knife.

Nutrition per serving:

Roughly 128 calories | 7g fat | 12 g carbs |6 g protein

 

Download the recipe card HERE

Avocado Egg Boat Bowl

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Ingredients

  • 4 Eggs
  • Chives
  • Cayenne pepper
  • 1/2 teaspoon sea salt
  • Lemon zest

Directions

  1. Preheat oven to 420 degrees
  2. Cut avocados in half, remove the pit and place avocado halves on a sheet pan fit for roasting.
  3. Crack the eggs into the avocado space where you removed the pit.
  4. Roast for roughly 20-minutes. Remove from oven and season with chives, cayenne, and sea salt. Zest of lemon over the top as well as the salad to be served with olive oil or vinaigrette of choice.
  5.  Serve with a salad or lean protein and mixed greens. My suggestion: (Chickpea, quinoa, spinach, radish, cabbage, edamame, diced peppers, sliced Roma tomato,  feta cheese, 2 oz of grilled chicken or flank steak with grated black pepper)

The recipe serves two!

Make sure to always power up your day with protein and produce at the very least along with plenty of quality carbohydrates to support good energy levels, and fight the risk of disease!

Looking for quick meals and snacks for your young athlete or busy lifestyle? Check out one of our popular, “no cooking required” blogs for athletes!” Wendi also provides several gems in our most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.

In good health and wellness,

Wendi Irlbeck, MS, RDN, LD, CISSN

Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services and on-site nutrition counseling. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.

 Testimonials of Wendi’s expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow Wendi on Twitter, Facebook, and Instagram for more nutrition information. 

Spinach Protein Pancakes

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Ingredients:

  • 1 Cups Kodiak Cake Pancake Mix
  • 1 Cups Fairlife (skim or low-fat)
  • 2 whole eggs
  • 2 Cups spinach (blended or shredded via food processor)
  • 1 Scoop Vanilla Whey Protein Powder (recommend Bipro)
  • 2 Tbsp. PB2 Powder or Nut’s n More powdered nut butter replacement (use code 143 NWW for 15% off)
  • 1 Tbsp almond flour
  • 1 teaspoon baking soda

Instructions:

  • Mix all ingredients together and whisk thoroughly or blend in a blender
  • Preheat the skillet and spray with desired cooking spray.
  • Pour pancake mix to desired 3-4 inches in diameter.

**Recipe yields 10 small pancakes

 

🍠𝐒𝐖𝐄𝐄𝐓 𝐏𝐎𝐓𝐀𝐓𝐎 𝐇𝐀𝐒𝐇🍳

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 𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:

Sweet Potatoes: Super tasty, rich in vitamins and minerals that provide energy with quality carbohydrates! I use about ½ cup to 1 cup diced depending upon if I want leftovers or not.

Onions: Choose yellow or white onions for more antioxidants and sweetness! 1/2- 3/4 cup chopped.

Green Bell Pepper: You could use any color, but I love green bell pepper to add more crunch. You are welcome to use any type of bell pepper. The more color the better!

Kale + Spinach: Kale won’t wilt as much as spinach, and it will offer some additional crunch and fiber! Cumin, Garlic Powder, and Rosemary:

You can use any Mrs. Dash salt-free seasoning as well as fresh ingredients of your choice.

Eggs: I use 2 eggs, but you could easily add up to 3 or fewer depending on your protein needs.

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬

Heat a large sauté pan on medium heat with a drop of olive oil or avocado cooking spray (see former post on cooking oils).

Add the diced onion and red bell pepper to the pan and sauté for one minute to soften. Add the diced sweet potato and spices to the pan.

Cook the sweet potato for 10-12 minutes, stirring often. (To save time I recommend cooking the sweet potato beforehand).

Place a lid on the pan for the last 5 minutes to soften the sweet potato until fork tender.

Add the kale and spinach and stir for an additional 1-2 minutes or until the kale is wilted.

Crack each egg into the skillet and cook until the eggs are done to your liking. You can add a lid to the pan to cook the eggs through faster.

Remove the breakfast hash from the heat. Season with your desired seasonings or @mrsdashrecipes ! NWW tip: Pair this tasty meal with a whole-grain slice of toast.

I highly recommend @daveskillerbread or Ezekiel toast + 1-2 Tbsp of mashed, 1/2 cup of blueberries, and a glass of water !!

A balanced meal of protein, fats, and carbs = balanced blood sugar which controls our focus, concentration, fatigue, appetite, and more!

Chunky Monkey (Weight Gain Focused Smoothie)

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  • WEIGHT GAIN SMOOTHIE/serving: 900 kcal 96g carbs 33g of fat 61g of protein I recommend having 1/2 in the am & 1/2 in the afternoon or evening!
  • An easy and tasty way to kcal to gain GOOD lean mass properly. Share with someone trying to gain weight.
  • Featured is one of our young male soccer players who has a goal to increase his lean mass as well as gain weight using whole foods!

Instructions:

  • Combine all ingredients in a blender and portion out accordingly.

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter. Highly recommend using these energy bites between meetings as a snack or on the go!

Nuts ‘N More has powdered nut butter, peanut butter, or almond butter available in snack packs for busy student-athletes or work travel.

I highly recommend pairing a snack pack of peanut butter with an apple or a serving of carrot sticks.

🍎Apple cinnamon peanut butter protein muffins 🤤

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✨Simple instructions with super 🍎ingredients 💪
Ingredients:
📍3/4 cup almond or coconut flour
📍2/3 cup whole wheat flour
📍1 cup of vanilla Bi-Pro whey protein powder
📍1.5 tsp baking powder
📍1 tsp sea salt
📍1 cup plain whole fat Greek yogurt
📍2 whole egg
📍1 cup applesauce
📍3/4 cup Swerve Brown sugar replacement
📍2 tsp vanilla
📍1/2 cup Nutsnmore apple crisp PB (use discount code 143NWW for 15% off)
📍1 cup finely chopped apples
Instructions:
1️⃣Preheat oven to 400 degrees. Line a muffin tin with liners or use non-stick spray.
2️⃣In a large bowl combine flour, protein powder, baking powder, and salt.
3️⃣In a medium-sized bowl whisk together Greek yogurt, egg, applesauce, brown sugar, and vanilla.
4️⃣Add wet ingredients to the flour mixture and mix until just combined.
5️⃣Place sliced apples in a small bowl and coat with reserved 1 tbsp flour.
6️⃣Gently mash apples into the batter.
7️⃣Fill the prepared muffin tin, nearly filling each muffin to the top.
8️⃣This should make 12-18 or so muffins, depending on the size of your muffin tin.
9️⃣Bake muffins at 400 for 18-20 minutes until golden brown and a toothpick inserted comes out clean.
🔟Allow cooling fully before enjoying! Store in an airtight container for up to 1 week or freeze for up to 4 months.

 

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter. Highly recommend using these energy bites between meetings as a snack or on the go!

Nuts ‘N More has powdered nut butter, peanut butter, or almond butter available in snack packs for busy student-athletes or work travel.

 

💥Peanut Butter Banana Snack Bites 💥

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Ingredients:

  • 1.5 cup Kodiak Cake protein oats
  • 2 scoops BiPro whey protein powder
  • 1 teaspoon cinnamon
  • 1 cup Nut’s N More Peanut butter
  • ¼ cup honey
  • 1.5 large, mashed banana
  • 2 teaspoon vanilla extract
  • 1 cup dark chocolate mini chocolate chips

Instructions:

  1. Mix the dry ingredients first (oats, protein powder, cinnamon, salt) together in a medium mixing bowl. Add the wet ingredients (peanut butter, honey, banana, and vanilla) and stir well with a fork or spatula. The dough will be thick!
  2. Fold in the chocolate chips. Use a spoon to scoop about 1 tablespoon of mixture and roll between your palms to form a ball. You should have a total of 24 energy bites.
  3. Refrigerate for 1-2 hours before enjoying. Store in an airtight container in the refrigerator for up to a week, or the freezer for up to 3 months.

    Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter. Highly recommend using these energy bites between meetings as a snack or on the go!

    Nuts ‘N More has powdered nut butter, peanut butter, or almond butter available in snack packs for busy student-athletes or work travel.

Be sure to follow Wendi on social media for other recipes and quick tips!

Black Bean & Veggie Quesadilla

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Ingredients

    • 2 Avocados
    • 1 Can Black Beans
    • 8oz Cheddar Cheese
    • 1 small bunch cilantro
    • 2 Jalapeños
    • 4 tortilla shells
    • 1 lime
    • 2 red bell peppers
    • 1 medium red onion
    • 4 tomatoes
    • Olive Oil
    • Black pepper, chili powder, cumin, salt

Directions

Guacamole:

  • Dice tomatoes, Avocado, Onion, 1 jalapeños (remove seeds), 1/2 onion and add to a medium bowl.
  • Add 1 small bunch worth of cilantro leaves.
  • Season with salt and pepper! Squeeze 1 lime on top. Mix all together!

Quesadilla Filling:

  • Heat up skillet. Coat bottom of skillet with 1-2 TBSP olive oil.
  • Add remaining onion 1/2, 1 jalapeño, and chop and add 2 bell pepper.
  • Season with 1/2 tsp black pepper, 1 tsp chili powder, 1 tsp cumin, 1/2 tsp salt
  • Stirring frequently, cook until vegetables have softened, 3-4 minutes
  • Drain and rinse beans and add to skillet.
  • In another pan, add tortilla and top with 2oz of cheese and quesadilla filling.

 

Beans are a great way to add fiber to your diet with 15g of fiber per cup! Meal prep the veggie fillings in bulk for a quick and easy add to you quesadilla’s. Pair this quesadilla with fruit on the side and chicken in it if you have high protein needs!

Looking for quick meals and snacks for your young athlete or busy lifestyle? Check out one of our popular, “no cooking required” blogs for athletes!” Wendi also provides several gems in our most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.

In good health and wellness,

Sydney Mink, MS, RD, LDN

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Sydney earned her MS from Illinois State University! She is passionate about sports nutrition and fueling adequately to perform at an elite level. Sydney was a First-team All-American athlete who competed at the Olympic Trials in the Discus throw. She is passionate about building muscle mass and fueling to have optimum energy, reduced injuries, and a positive relationship with food. Sydney uses an intuitive eating approach to empower individuals to understand one’s bodies for sustainable eating habits that can optimize athletic performance and improve day-to-day functioning. She played basketball, volleyball, softball, golf, and soccer and competed in track throughout her life. Sydney has experience coaching Division 1 track and field throwers. Sydney was recently married and moved near Iowa City, Iowa. She enjoys playing with her dogs, trying new restaurants, and traveling with her husband. She enjoys disputing myths about diet culture and aims to help clients find a positive relationship with food by following the gentle nutrition concept of intuitive eating.

To book a discovery call with Sydney to discuss your goals click the Booking Link!

 

 Testimonials of Nutrition with Wendi’s team expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow along on Twitter, Facebook, and Instagram for more nutrition information. 

Wendi’s No B.S. Vanilla Milk Shake

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Ingredients:

Instructions:

-Blend up all listed ingredients in a blender.

-Great snack choice between meals to satisfy any craving!

-High-quality protein snack choice after a training session or a tasty recovery snack about 1.5 hours before bed!

I made this one day by mistake after realizing I opened an Rx bar and forgot about it and decided to throw it into a blender and made my new favorite shake! It literally extinguishes ANY craving..it is also super tasty and fits any nutrition plan. My clients and athletes are raving about it. It’s a simple way to get in more flavor and taste to your day! Enjoy 🙂

**For weight gain use the entire bottle of Fairlife, 1 full banana, add additional oats to support added kcal, protein, and nutrition.

**You can also add chia or flax seeds along with spinach if you wish to increase fiber, micronutrients, and healthy fats. But this is optional!

MAKES 2 TOTAL SERVINGS!

Nutrition Facts (per 1 serving)

Calories: 317

Total fat: 11.7 g

Total carbohydrates: 25

Protein: 30 g