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Sweet Potatoes: Super tasty, rich in vitamins and minerals that provide energy with quality carbohydrates! I use about ยฝ 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 wonโ€™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.

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Heat a large sautรฉ 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 sautรฉ 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

Wendiโ€™s Killer Grilled Cheese

 

Ingredients

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

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

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.

ย Testimonials of Wendiโ€™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,ย Facebook,ย andย Instagramย for more nutrition information.ย 

Black Bean & Veggie Quesadilla

Ingredients

    • 2 Avocados
    • 1 Can Black Beans
    • 8oz Cheddar Cheese
    • 1 small bunch cilantro
    • 2 Jalapeรฑos
    • 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 jalapeรฑos (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 jalapeรฑo, 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.ย She is passionate about building muscle mass and fueling to have optimum energy, reduced injuries, and a positive relationship with food.ย Sydney uses an intuitive eating approach to empower individuals to understand oneโ€™s bodies for sustainable eating habits that can optimize athletic performance and improve day-to-day functioning.ย 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.ย Sydney was recently married and moved near Iowa City, Iowa. She enjoys playing with her dogs, trying new restaurants, and traveling with her husband.ย 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!

 

ย 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,ย Facebook,ย andย Instagramย for more nutrition information.ย 

Grain-Free High-Protein Egg Wrap

Ingredients per wrap:

  • 1 Egglife wrap
  • Choice of protein:
  • 3-5 cucumber slices
  • 1 handful of spinach
  • 1/4 avocado or 1 Tbsp. of hummus
  • 1 tbsp. of balsamic vinaigrette (optional)
  • 1-2 tomato slices (optional)
  • 1 diced serving of bacon or turkey bacon
  • Cracked pepper orย  Mrs. Dash Everything But the Bagel Seasoning

Instructions:

*Heat wrap in the microwave for 15-seconds.

**Spread avocado on the wrap

**Assemble other ingredients, season to taste, and roll into a burrito.

Serve with your choice of carrot sticks, asparagus, and apple slices!

Great grain-free option for those trying to increase their veggie and protein intake. A healthy plate is a colorful plate!