We teach high school and college athletes how to eat for health and fuel performance. We specialize in helping athletes gain lean mass the right way and dial in their nutrition around games and training with custom plans. individuals that want to improve their athletic performance, energy, mood, health, and overall quality of life.
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 with1/2 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
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 Instagramfor more nutrition information.
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.
Cover and refrigerate all of your ingredients for 12 hours or overnight (minus the toppings- add those later)
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!
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
Pre-heat oven to 400 degrees F.
Drain chickpeas (garbanzo beans) and pour into a strainer. Be sure to rinse them thoroughly under cold water until the film is removed.
Place chickpeas on a paper towel to dry.
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.
Spread the chickpeas onto the large baking sheet using tinfoil or parchment paper.
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.
This is optional if you wish to not double bake in the skillet keep the chickpeas in the oven for a full 40-minutes.
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.
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).
Spread chickpeas back out on a baking sheet and allow to dry.
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.
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
Pre-heat oven to 425 degrees and line a large baking sheet with tinfoil or parchment paper.
Slice the sweet potatoes very thin into rounds or small wedges. (1/8-inch slices).
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!
Uncap and arrange the slices on the baking sheet without overlapping the potatoes.
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.
This is a super delicious and super nutritious salad that can be enjoyed at any party, family meal or small gathering. Extremely easy to prepare and will be one of the most popular dishes at your next gathering. What is so amazing about this salad is that it is amazingly simple to assemble upon cooking the quinoa. This makes for a very fresh, light, and a savory side dish to enjoy at any gathering. So let’s get on with it!
Ingredients:
2 cups cooked quinoa
1 cup shaved almonds or grated walnuts
1 cup feta cheese
¼ cup olive oil
1 teaspoon ground cumin
3 Mixed color bell peppers
3 Minced garlic cloves
2-3 tsp. fresh thyme
2-3 tsp. oregano
2-3 tbsp. lemon juice
2 Sliced cucumbers
Salt and cracked black pepper or coarsely ground black pepper
1 can of black beans rinsed and drained
1 can of pinto or garbanzo beans
4 cups chopped spinach
2 cups of chopped cooked asparagus
2 cups of sliced cherry tomatoes
1 cup of chopped mushrooms (optional)
Dried cranberries (optional)
Instructions
Prepare your quinoa first then add the other ingredients like you would a salad in a large bowl.
You can also rinse your beans, chop the veggies, portion out the nuts and seasonings, and set them aside so you can throw in your large salad bowl once you have prepared your quinoa.
First, how to cook the perfect fluffy quinoa:
Rinse the quinoa: Pour the quinoa into a colander and rinse under running water for 30 seconds. Drain well. This can help remove any bitterness on the outside of the quinoa (caused by saponins).
Combine the rinsed quinoa and water in a large saucepan. Bring the mixture to a boil over med-high heat, then reduce the heat slightly to maintain a gentle simmer.
Cook until the quinoa has absorbed all of the water, about 15 to 20 minutes.
Special note, (smaller amounts of quinoa will be ready closer to 8-10 minutes; larger amounts between 15 to 20). Decrease the heat to maintain a gentle simmer.
Remove the pot from heat, cover, and let the quinoa steam for 5-7 minutes. This is key to wait as it will aid in fluffy and thick quinoa!
Remove the lid and fluff the quinoa with a fork. Season to taste and proceed with the salad assemble!
Now the salad!
Be sure to use a large mixing bowl to assemble all the ingredients.
Mix in your olive oil, fresh veggies, and seasonings.
Have fun with it! Personally, I rinse the beans before use and I do not cook them.
**Serves 5-6
When you make these please snap a photo and tag me on social media using the tagline #Eattherainbow #Everydayimbrusselin’ #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, make extra because you will want leftovers!
In good health and God bless,
Ingredients per wrap:
