Recipe Category: Dinner

Chocolate Banana Bites

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Ingredients

  • 2.5 ripe bananas
  • 1/2 cup natural peanut or almond butter *I used Nuts ‘n More Nut butter.
    • Use my code 143 NWW for 15% off. (Use the nut butter of your choice)
  • 3/4 cup dark chocolate chips
  • 3 teaspoons coconut oil

Directions

-Peel and slice bananas into rounds about 1/2 inch thick.

-Line a baking sheet with parchment paper.

-Place about 1/2 teaspoon of peanut butter on a banana slice and top with another banana slice to make a little banana peanut butter sandwich.

-Repeat until all banana slices are used and you have about 20 bites.

-Place bites on two parchment-lined baking sheets and place in the freezer to harden for about 45 minutes

-Once banana bites have been in the freezer for over an hour, melt your chocolate by adding chocolate and coconut oil to a glass bowl.

-Heat for 1-2 minutes until chocolate is completely melted.

-Once the chocolate is melted, remove one sheet pan of your frozen banana bites from the freezer.

-Dip each frozen banana bite into the melted chocolate using a fork until each bite is fully coated.

-Place chocolate-covered bites back on the parchment-lined platter.

-Place back in the freezer to harden up, grab your second platter, and continue until all the bites have been dipped.

-Let both platters of chocolate-covered bites harden in the freezer for about 20 minutes.

-Transfer the bites into a freezer-safe storage container for future consumption for up to 2 months.

-Let thaw for 3-5 minutes before eating!

Makes roughly 20 banana bites

Nutrition facts for 1 bite in a batch of roughly 20 bites: 100 kcal 6 g fat 10 g carbs 3 g protein

 

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. 

Mashed Cauliflower

NWW Mashed Cauliflower

Ingredients

  • 1 large cauliflower head or 5-6 cups of cauliflower florets.
  • Remove the stems
  • 1 tsp extra virgin olive oil
  • 3 garlic cloves minced
  • 2 tbsp grass fed butter or ghee
  • 2 tbsp cream cheese
  • 1 tsp salt to taste

Directions for Cauliflower Prep

  1. Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it.
  2. Bring the water to a boil.
  3. Place the cauliflower florets into the steamer basket and fit on top of the pan.
  4. Cover the pan with a lid.
  5. Reduce water to a simmer and cook, covered, for 10 to 15 minutes, until cauliflower is very soft and mushy.

Directions for Mashed Cauliflower

  1. Heat olive oil in a small skillet over medium heat.
  2. Add the minced garlic and saute for 90 seconds
  3. Place the cooked cauliflower, sauteed garlic, butter, cream cheese, and salt into a food processor or blender.
  4. Puree for 2 minutes until completely smooth.
  5. Drizzle some melted butter on top if you’d like.

The recipe serves two!

Incorporating vegetables into your diet ensures your body gets the micronutrients it needs! Remember to eat the rainbow.

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. 

Eggplant Chicken Parmesan

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Ingredients:

  • 1 eggplant diced into small cubes
  • 2 cups Rao’s marinara sauce
  • 1/2 teaspoon salt and thyme
  • 4 roughly 6 oz boneless skinless chicken breasts
  • 1 large egg
  • 1 cup King Pork panko or panko of choice
  • 4-6 oz of thinly sliced mozzarella
  • 1/4 cup chopped basil
  • 2 cups spinach

Making the eggplant Parmesan:

  • Eggplant: Peel and dice one small eggplant into 1/4-inch cubes.
  • Marinara: Use good-quality marinara *I like Rao’s
  • Salt and thyme to season the chicken four small boneless, skinless 4-6 oz chicken breasts
  • Egg: Beat one whole egg
  • Panko: Use Pork King Good or your choice of panko
  • Cheese: Thinly slice six ounces of fresh mozzarella
  • Basil: Chop fresh basil. Yes, fresh is best
  • Spinach: Add spinach (more is always better)

Making the Chicken Eggplant Parmesan

  • Prep the Chicken: Pound the chicken to even thickness and season with salt and thyme.
  • Dredge the Chicken: Put the panko and egg in large shallow bowls. Dip the chicken in the egg, letting the excess drip off. Next, dip it into the breadcrumbs.
  • Eggplant Marinara: Meanwhile, heat the tomato sauce over medium heat in a large deep skillet. Once it simmers, add the eggplant, and cook for 5 to 6 minutes until it’s soft. Add in spinach.

Preheat the oven to 450°F, and spray a large baking sheet with EVOO.

  • Place the breaded chicken on the pan and lightly spray it with EVOO or coconut oil
  • Bake for 20 minutes and remove it from the oven.
  • Spoon some sauce and cheese over each piece and bake for 5-7 more minutes to melt the mozzarella. Add extra spinach, garlic, and rosemary to the top

Nutrition facts:

Serves 4: Roughly 460 kcal per slice, 45 g of protein, 25 g of carbs, 20 g of fat

 

Pumpkin Protein Bread

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Ingredients:

  • 1.5 cup 100% pure pumpkin
  • 1/2 cup water
  • 2 tbsp. coconut oil
  • 1 tsp. vanilla
  • 1 tsp. baking soda
  • 3 tbsp. crushed pecans
  • 1/2 tsp ginger
  • 1 tsp cinnamon
  • 1/3 cup almond flour
  • 3 whole eggs
  • 2/3 cup vanilla protein powder
  • 2 tbsp Nuts ‘n More peanut butter *pumpkin flavor
  • 1/4 cup choc or white chips optional

Use my discount code 143 NWW for 15% off Nuts ‘n More nut butter products!

Instructions

  • Preheat your oven to 350- degrees F.
  • Whisk dry ingredients.
  • Add wet ingredients and mix until no dry clumps remain.
  • Fold in chocolate chips or other add-ins.
  • Coat a loaf pan well with oil spray or dust with flour or parchment paper.
  • Spread batter over the bottom of the pan and level with a spatula.
  • Bake in pre-heated oven for 35-45 minutes.
  • Let loaf cool cut into 8-10 squares and store in the fridge!

Nutrition facts:

172 calories, 11 g of fat, 5 g saturated fat, 172 mg sodium, total carb 11 g, fiber 3 g, and 10g of protein per serving. Makes 10 total servings.

Download other breakfast recipes for busy families here!

PB Sea Salt Protein Cookies

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Ingredients:

  • 1 cup coconut flour
  • 1/2 cup vanilla protein powder
  • 2 tbsp tapioca flour
  • 1/2 cup coconut sugar
  • 1-2 eggs
  • 1 tsp baking soda 1/2 tsp sea salt
  • 3/4 cup 100% peanut butter or Nuts ‘n More (my favorite)
  • 3 tsp vanilla 1/2 cup maple syrup or honey
  • Pinch sea salt for topping

Use my discount code 143 NWW for 15% off Nuts ‘n More nut butter products!

Instructions

  • Preheat your oven to 365 degrees
  • Add your dry ingredients to a medium mixing bowl & whisk.
  • Add wet ingredients to your dry ingredients and mix until smooth. Roll into 10-12 cookies!
  • Place on parchment paper and bake in the oven for 13-15 minutes.
  • Remove from the oven and let cool. Drizzle PB/honey & add sea salt!

 

Download other breakfast recipes for busy families here!

Avocado Quinoa Salad

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Summer Avocado- Quinoa Salad

  • 1/4 c cooked quinoa 
  • 1 avocado 
  • 1 cup raw spinach 
  • 1/2 c arugula 
  • 4 baby tomatoes 
  • 5 lemon pepper shrimp 
  • *dressing of your choice 
  • *Add grilled chicken, steak, tofu, or a protein source of choice for more protein!!

Instructions 

  1. Bring a pot of water to a boil
  2. Add dry quinoa to water. Cover pot.
  3. Set quinoa to simmer for 10-13 minutes.
  4. Add spinach, arugula, tomatoes, shrimp, and cut avocado to a bowl.
  5. Strain quinoa. Measure out 1/4 c of cooked quinoa for salad.
  6. Add quinoa to the bowl of ingredients. 
  7. Mix bowl well!
  8. Add dressing of choice and enjoy!

Nutrition Facts:

Overall: 508 calories 47 g carbs 31 g fat 15 g protein

  • Shrimp 21 kcal, 0.3 g carb, 0.3 g fat, 4.1 g protein
  • Avocado 240 kcal, 12.8 g, 22 g fat, 3 g protein
  • Quinoa 170 kcal 27 g carb, 3.5 g fat, 7 g protein
  • Spinach 10 kcal, 1.5 g carb, 0 g fat, 1 g protein
  • Arugula 2 kcal, 0.4 g carb, 0.1 g fat, 0.3 g protein
  • Tomatoes 4 kcal, 1 g carbs 0 g fat, 0.1 g protein

Dressing: 

60 kcal 4 g carbs 5 g fat 0 g protein

Apply for coaching here or book a FREE discovery call with an NWW coach and sports nutritionist to answer any questions on our coaching services!

Spicy Sweet Potato Bison Sliders

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Spicy Bison Burgers

  • 1 1/2 pounds ground bison
  • 1 clove of garlic, minced
  • 1 teaspoon hot sauce 
  • Salt and freshly ground black pepper
  • 4 strips of bacon or turkey bacon diced up
  • 1/2 onion, chopped
  • Add avocado for added healthy fat and flavor
  • 1 cup grated sharp Cheddar
  • Spinach, tomato, mushrooms, pickles, or any other desired toppings!
  • Safety: Cook burgers to a 145 °F minimum temp* 

Sweet potato buns:

  • Peel the sweet potato. Cut the potato into 1/4-1/2 inch rounds.
  • The middle of the sweet potato is best for being used as “buns” as that is where they are the widest.
  • Drizzle some olive oil on them and sprinkle on salt and pepper.
  • Heat a skillet on medium heat or use a grill (I prefer using the grill)
  • Once the oil melts add the sweet potato rounds.
  • These cook fast because they are such a lean source of protein! About 3-4 minutes on the first side and only 2-3 on the second in a skillet or cook on the grill!

As you know I grew up on wild-game and it is also an incredibly rich source of protein and overall nutrition! Something you may not know about bison…

  • Ground bison is lower in calories because it’s lower in total fat content.
  • Bison has a similar amount of protein, but a higher protein-to-fat ratio to other meats.
  • Bison has better omega 6 omegala 3 ratios, with fewer overall inflammatory omega 6s.

A serving of bison cooked from a raw, 113-gram (4-ounce) serving contains:

  • Calories: 124
  • Protein: 17 grams
  • Fat: 6 grams
  • Saturated fat: 2.5 grams
  • Iron: 13% of the Daily Value (DV)
  • Selenium: 31% of the DV
  • Vitamin B12: 68% of the DV
  • Zinc: 35% of the DV

🍠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!

Wendi’s Killer Grilled Cheese

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Wendi’s Killer Grilled Cheese

 

Ingredients

  • 2 slices of  @KillerBread
  • 3 oz. Turkey
  • Small pesto
  • 1 Handful spinach
  • 1 oz.  Swiss cheese
  • 1/2 small avocado sliced
  • Diced tomato & pepper
  • Garlic & black pepper  

Prepare in a skillet with a drop of olive oil or cooking spray! Simple, tasty, and nourishing!

One of our coaches and client’s made this recently! Click here to see the photos!

Slow Cooker Turkey and Bean Chili

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Ingredients

  • 2 tablespoon olive or coconut oil
  • 4 clove garlic, minced
  • 2 teaspoon cayenne pepper
  • 2 teaspoon sea salt
  • (2) 14.5 ounce can diced tomatoes
  • 3 tablespoon chili powder
  • 4 teaspoon dried oregano
  • 2 teaspoon ground cumin
  • 1 can pumpkin puree
  • 6 handfuls of spinach
  • 1 cup diced onions
  • 1.5 lean ground turkey (93% or 99%)
  • 1 can black beans (rinsed and drained)
  • 1 can garbanzo beans (rinsed and drained)
  • 1 can pinto beans (rinsed and drained)

Directions

  1. In a large nonstick skillet, add the oil, ground turkey, and onion. Cook meat for about 10 minutes until no longer pink. Add seasoning, garlic, pepper, beans, and cook for another few minutes.
  2. Transfer to a slow cooker pot (6-8 quarts). Stir in the remaining ingredients listed above. *Add spinach last along with pumpkin puree
  3. Cover and cook on low for a few hours or until heated to desire. Season with additional salt, cumin, and garlic.

Top with avocado slices, sour cream, or low-fat Greek yogurt as a yummy topping!

The recipe serves a family of 6-8 with leftovers you can freeze for a cold day!

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, LDN, 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.