Recipe Category: Dinner

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. 

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. 

Cinnamon Honey Double Baked Chickpeas

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DYK, chickpeas and black beans are a legume? Chickpeas provide a great source of fiber, B vitamins, potassium, magnesium, folate and provide 4% of your total daily iron recommendations! If you are focusing on integrating more fiber in your diet or reducing your meat intake but want to keep protein up this recipe is for you!

Ingredients:

  • 2 15-oz. cans of chickpea beans (garbanzo beans)
    • Be sure to reach for the sodium-free or low-sodium and rinse in a strainer before use.
  • 1 tablespoon olive oil
  • 2 teaspoon of cinnamon
  • 1.5 teaspoon of honey
  • 1 teaspoon of sea salt
  • 1 teaspoon of cracked black pepper (optional)-weird I know but it’s actually delicious!

Instructions

  1. Pre-heat oven to 400 degrees F.
  2.  Drain chickpeas (garbanzo beans) and pour into a strainer. Be sure to rinse them thoroughly under cold water until the film is removed.
    1. Place chickpeas on a paper towel to dry.
  3. In a medium mixing bowl, whisk together ALL ingredients. Add the rinsed and dry chickpeas to the bowl and stir until the chickpeas are evenly saturated in the bowl’s contents.
  4. Spread the chickpeas onto the large baking sheet using tinfoil or parchment paper.
  5. Bake for 25-min and then add to a heated skillet on low heat for 5-8 minutes with a little cooking spray or olive oil in the pan.
    1. This is optional if you wish to not double bake in the skillet keep the chickpeas in the oven for a full 40-minutes.
    2. I like to experiment in the kitchen and roasting things twice or adding foods to a skillet adds another element of flavor. Feel free to skip if you wish.
  6.  Place hot, roasted chickpeas in a small bowl and sprinkle additional sea salt or crack pepper with an additional 0.5 teaspoon of honey (optional).
  7. Spread chickpeas back out on a baking sheet and allow to dry.

  8. For best taste, enjoy the day of or store in a sealed container at room temperature. This recipe can easily be tripled to accommodate large gatherings or because you’ll eat them immediately upon baking.

     

When you make these please snap a photo and tag me on social media using the tagline #Eattherainbow #Haveaplant and #Nutritionwithwendi .

We will be sure to share it and send you a little something special!

God bless and enjoy this delicious recipe. It pairs well with literally ANYTHING. You can enjoy these chickpeas as a snack, add to salads, use as a topping for pizzas, add as a garnish to soups, or even as a topping on hummus. Or my personal favorite, mash, and use chickpeas as a spread on whole-grain wraps and pitas! Great swap for dressings.

 

Be sure to follow us on Instagram for other yummy recipes.

In good health,

Wendi Irlbeck, MS, RDN, CISSN

Sweet Potato Chips

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For those looking to satisfy a salty yet savory craving, this is a recipe for you! Please give my sweet potato chips a try as a great side dish, appetizer, or afternoon snack! Be sure to pair with high-quality protein like string cheese, hard-boiled eggs, or deli turkey slices.

Ingredients:

  • 2 medium or large sweet potatos
  • 3 tablespoons olive oil
  • 1-2 minced garlic cloves
  • 1-2 tsp. fresh or dried thyme
  • 1-2 tsp. oregano
  • Salt and cracked black pepper or coarsely ground black pepper

Instructions

  1. Pre-heat oven to 425  degrees and line a large baking sheet with tinfoil or parchment paper.
  2. Slice the sweet potatoes very thin into rounds or small wedges. (1/8-inch slices).
  3. In a medium bowl, mix the sweet potato slices with olive oil until fully saturated. Add the seasoning and mix well! You can also use a Tupperware container with a cap to mix the ingredients sufficiently. Be sure to check the Tupperware container’s cap is tightly sealed and shake!
  4. Uncap and arrange the slices on the baking sheet without overlapping the potatoes.
  5. Bake for 20-30 minutes, flipping the potatoes halfway through. Bake until golden brown or crisp to desired texture.  Let the slices cool to room temperature!

 

**Serves 3-4 people

When you make these please snap a photo and tag me on social media using the tagline #Eattherainbow #Haveaplant #Nutritionwithwendi and I will be sure to share it and send you a little something special!

God bless and enjoy this delicious recipe. It pairs well with literally ANYTHING! If I had to make a suggestion I would say steak, chicken, or fish. Be sure to follow us on Instagram for other yummy recipes.

In good health,

Wendi Irlbeck, MS, RDN, CISSN

Turkey Taco Lettuce Wraps!

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Ingredients:

  • 2 16 oz. Jars of Newman’s salsa
  • 2 medium red onions
  • 1 cup of canned pumpkin pure
  • 10 cup, Spinach
  • 2 tbsp (6 g), Cumin
  • 1 cup chopped, White Onion
  • 2.50 Tbsp, Feta crumbled
  • 4 cups broccoli
  • 1 cup low-sodium garbanzo beans
  • 1 cup low-sodium black beans
  • 1 cup low-sodium pinto beans
  • 2 cups, Romaine Lettuce
  • 20 Asparagus spears
  • 10 oz, Whole Mushrooms
  • 1 cup Roma tomatoes or cherry tomatoes
  • 1 lbs of 93 or 99% lean ground turkey or use 93% lean Laura’s Beef if you wish

Instructions:

*Dice up all veggies, beans, seasoning, and add salsa to the saucepan.

*Cook ground turkey with onion, garlic, and thyme seasoning to desired 165 degrees.

*Mix in the veggies with the ground turkey and salsa in a giant skillet and heat for 5-min.

*Peel lettuce wraps and add a cup serving of the taco mix to the wrap and sprinkle with feta cheese.

Slow Cooker Salmon

Salmon Slow Cooker

INGREDIENTS

  • 1 cedar plank
  • 1 1/2-pound salmon fillet
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1-2 sliced lemons
  • 1 tablespoon grainy mustard
  • 2 tablespoons Agave
  • 1 tablespoon butter
  • 1 teaspoon finely minced fresh parsley

PREPARATION

  1. Cut the plank to fit the slow cooker. Using tongs to hold the plank, char the plank for 1-2 minutes on both sides over an open flame.
  2. Be sure to soak the plank for 90 min or overnight.
  3. Place plank inside the slow cooker.
  4. Season salmon with salt and pepper on both sides and place on top of the slow cooker
  5. Place lemons on top of salmon. Cook on low for 2 hours.
  6. Discard lemon. Slow-cooked salmon will always have some white protein on the surface, which is perfectly fine.

In a glass bowl, combine the mustard, agave syrup, butter, and melt. Pour the tasty glaze over the salmon.

Garnish with parsley and enjoy!