Recipe Category: Side Dish

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. 

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!

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. 

Overnight Protein Mocha Oats

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This recipe is for my chocolate, coffee, and oat lovers out there! A high-quality breakfast option to get your motor revving for a great day filled with plenty of high energy. Not only is this protein oat recipe tasty, but it is also nourishing and simple! Be sure to omit the espresso if you wish or use decaffeinated for young adults.

For kids and teens, the American Academy of Pediatrics (AAP) suggests those between the ages of 12 to 18 should not exceed caffeine intake beyond 100 mg (the equivalent of about one cup of coffee).

Feel free to pair the mocha mason jar oats with a few hard-boiled eggs for added protein. Or you can increase the whey protein serving to meet protein needs.

Ingredients:

  • 1 cup Low-fat Fair life milk
  • 1 cup whole-grain oats or Kodiak Cakes Oats
  • 1/2 scoop chocolate Quest Whey Protein Powder
  • 1.5 Tbsp. baking cocoa
  • 2 Tbsp. instant espresso powder or decafinated espresso powder
  • 1.5 Tbsp. honey

 

Add fruits, healthy fats, and additional seeds for toppings

Instructions

  1. Mix all ingredients together
  2. Cover and refrigerate all of your ingredients for 12 hours or overnight (minus the toppings- add those later)
  3. Distribute contents into mason jars and add desired toppings

 

**Serves 1-2

 

Breakfast is not the most important meal of the day because as I say, “all meals matter”! But breakfast is important to kick start the day for energy and you can do this by powering up with protein and quality carbohydrates. Be sure to check out my previous breakfast blog for other ideas on simple grab-n-go options for both young athletes and adults trying to be healthier!

 

We also have some delightful protein pancake recipes and Greek yogurt parfait options available for all.  Be sure to follow us on Instagram for other yummy recipes. If you also haven’t subscribed to our monthly newsletter take the time to do so. FREE recipes, blogs, and more are all sent right to your inbox!

In good health and God bless,

Wendi Irlbeck, MS, RDN, CISSN

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

Grain-Free High-Protein Egg Wrap

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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 or  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!

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