02-09-2015

Our little ebook secret… Exposed!

It’s true.

I’ve been keeping something rather important from you guys. My friend, Whitney Reist, and I have been working on a sports nutrition ebook for the past few months! We are so excited to release it verrry soon.

In order to get you as excited as we are, we wanted to let you in on this secret and show you what’s in store! So here’s a little information on what to expect from The Fueled Athlete Ebook…

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I started thinking about creating an ebook over a year ago. It seems like so many clients and athletes have the same questions, but don’t necessarily want to turn to a textbook in order to get the answers they want. They want someone to talk to, relative information and the exact answers they are looking for all in one place! This ebook combines research based information, equations and lots of realistic ideas so you can apply the numbers in real life with real food!


The chapters include:

Carbohydrates
Protein
Healthy Fat
*Discover what a carbohydrate, protein or fat is, the function of this macronutrient and how it affects your performance!
Pre-Exercise
During Exercise
Post-Exercise
*Find out the reason why certain foods are recommended at a specific window such as pre-, during or post-exercise. Discover real life solutions for meals or snacks that fit into each category!
Supplements
*Read on which ones actually have research behind them and where to find the best quality.

Whitney developed 14 brand new recipes just for the book!! The recipes include:

Chocolate Chunk Banana Bread
Apricot Vanilla Steel Cut Oatmeal
Cashew & Banana Oat Smoothie
Cherry Grape Smoothie
BBQ Chicken Flatbread
Tuscan Penne with Sausage, Kale & Cannellini Beans
Mini Breakfast Frittatas
Mediterranean Stuffed Peppers
Peanut Butter Banana Breakfast Cookies
Easy Dijon Roasted Salmon
Black bean, Cheddar & Spinach Burritos
Asian Soba Noodle Salad
Dark Chocolate PB Mousse
Easy Apple Crisp

I hope you guys look forward to seeing the ebook released in the next couple of weeks. Leave a comment below with any questions you have!

 

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02-03-2015

Thai Roasted Brussels Sprouts

Has anyone else had brussels sprouts on their mind this winter?

 

These little guys have made their way into my cooking routine pretty often in the past few months. They are really easy to prepare if you like the simple, roasted vegetable for a quick dinner. However, if you want to get creative, they can really take on many different types of cuisine!

Enjoy my latest creation… Thai Roasted Brussels Sprouts!


Ingredients

1 pound brussels sprouts, trimmed and cut in half

2 tablespoons olive oil

1/4 cup Thai Kitchen sweet red chili sauce

1/4 cup soy sauce

Sriracha sauce, to taste {if you like spicy!}

1 tablespoon fresh cilantro, chopped

1 scallion, chopped

Directions

  1. Preheat oven to 425 degrees.
  2. Toss brussels sprouts with olive oil and place in hot cast iron pan, cut side down. Cook on medium high heat until browned on the bottoms, ~ 5 minutes. Transfer to oven and cook 10 minutes or until just tender.
  3. To get deep brown color, broil for 2 more minutes.
  4. While the sprouts are cooking, mix together the sweet chili sauce, soy sauce & sriracha in a small bowl.
  5. After the sprouts are done broiling, toss them in the sauce.
  6. Sprinkle fresh herbs on top of roasted brussels sprouts and toss. Serve!

Nutrition Facts (per 1 cup): 110 calories, 3.2g fat, 15g carbohydrate, 3g fiber, 5g protein

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This is a quick and easy side dish that gives you fiber & protein!

What’s your favorite way to prepare your sprouts? I’d love some new recipes!

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12-02-2014

Chicken Enchiladas {Bites!}

As it continues to get colder here in Texas, the meal requests around here seem to be going in the direction of “warm”, “soup” or “comfort food”.

 

One of my favorite indulgences is Tex-Mex. Who doesn’t love it? My go-to order {before I knew the nutrition facts} was sour cream chicken enchiladas… Oh I am a sucker for enchiladas. They are savory, warm, cheesy and delicious.

 
I was obviously thrilled when I came across this recipe from Gimme Some Oven (if you haven’t followed this blog, check them out asap!), which always has awesome recipes. I modified the recipe to my liking but I kept her homemade enchilada sauce just the way she makes it… it’s pretty perfect as it is and SO easy.

Try out this recipe for an easy lunch or lighter dinner {add a side salad}!

Chicken Enchilada Bites

Serves: 6-8

Ingredients
24 egg roll wrappers
3.5 cups shredded rotisserie chicken
1/2 cup enchilada sauce {Gimme Some Oven}
1 cup shredded 2% Mexican cheese
2 green onions, thinly sliced
1 can black beans, drained and rinsed

Directions
Preheat oven to 350 degrees F.

Press egg roll wrappers into the cups of a greased muffin pan (regular 12 muffin pan) to form “cups”, being sure that the edges do not fold in. Bake for 10 minutes so that the bottom of the wrapper is also crispy, then remove.

Make enchilada sauce while the wrappers bake and get crispy.

Stir together chicken, enchilada sauce and black beans in a mixing bowl until combined. Portion the chicken evenly into the baked wonton cups until they are full. Sprinkle with a pinch of shredded cheese. Bake for an additional 5 minutes, or until the cheese is melted and the chicken is heated through. Remove and garnish with sliced green onions.

Makes 24 Chicken Enchilada Bites.

Enchilada Bites Edited-1

Nutrition Facts {1 Chicken Enchilada Bite}: 120 calories, 2g fat, 15g carbohydrate
1.5g fiber, 10g protein

 

*3-4 Bites makes a meal depending on body weight & nutrition goals

 3 Bites: 360 calories, 6g fat, 45g carbohydrate, 4.5g fiber, 30g protein

 

Please comment with links to your favorite comfort food recipes… healthified!

 

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10-24-2014

Sweet Potato Breakfast Cups

“I just don’t have time for breakfast”

I can’t even tell you how many times I’ve heard this comment…

Seriously?

Breakfast gets your metabolism going by giving you the fuel you need first thing in the morning.

Whether you’re heading to class or an early workout, the brain and the muscle both use carbohydrate for energy! This doesn’t mean you need to load up on carbs first thing, but carbs will be used more efficiently in the morning and throughout the day. For someone trying to lean out, aim to consume your carbs in the morning and early afternoon while skipping out towards the evening meal or snack. The body actually uses protein to recover during the night while you sleep, so make that evening meal focused on protein with a small portion of carbohydrate.

Breakfast eaters are shown to eat less throughout the entire day.

Protein is best absorbed by eating small amounts (20-30g) throughout the day… start with breakfast!

Now… I know you don’t have time to make breakfast in the morning. I’ve heard it from so many of you. How about making it ahead of time? Here’s the perfect make-ahead recipe for a sweet & savory breakfast on-the-go.

Sweet Potato Breakfast Cups

Ingredients
1 bag sweet potato tater tots (I used Alexia brand)
1 package turkey breakfast sausage roll (I used JENNIE-O brand)
6 eggs
1-2 tbsp olive oil

Directions
1. Preheat oven to 400 degrees.
2. Make sure your sweet potato tots are thawed and ready to go. Using a muffin pan, Place 4-5 tots in each muffin tin mashing them to make a crust (use the back of a spoon).

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3. Divide the turkey sausage into 12 pieces and place in the middle of each muffin tin. I cooked mine just a little before placing but have also tried it raw (works well both ways!).

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4. Cook the tots/sausage for 10 minutes.
5. While those are cooking, beat your eggs. Remove cups from oven and pour eggs over the top, dividing egg mixture evenly.
6. Lower oven temp to 350 degrees. Bake for 15 more minutes or until eggs are set.
7. Eat warm or cold! Store in airtight container or ziplock bag for 1 week.

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Nutrition Facts (1 cup): 150 calories, 8g fat, 12g carb, 2g fiber, 11g protein

1 cup is perfect for a pre-workout snack or 2 cups makes an easy breakfast on-the-go! Add a snack size ziplock of fruit for a higher carbohydrate meal.

No more excuses!

 

Sweet Potato Breakfast Cups
 
Prep time
Cook time
Total time
 
Sweet Potato Breakfast Cups
Author:
Recipe type: Breakfast
Serves: 6
Ingredients
  • 1 bag sweet potato tater tots (I used Alexia brand)
  • 1 package turkey breakfast sausage roll (I used JENNIE-O brand)
  • 6 eggs
  • 1-2 tbsp olive oil
Instructions
  1. Preheat oven to 400 degrees.
  2. Make sure your sweet potato tots are thawed and ready to go. Using a muffin pan, Place 4-5 tots in each muffin tin mashing them to make a crust (use the back of a spoon).
  3. Divide the turkey sausage into 12 pieces and place in the middle of each muffin tin. I cooked mine just a little before placing but have also tried it raw (works well both ways!).
  4. Cook the tots/sausage for 10 minutes.
  5. While those are cooking, beat your eggs. Remove cups from oven and pour eggs over the top, dividing egg mixture evenly.
  6. Lower oven temp to 350 degrees. Bake for 15 more minutes or until eggs are set.
  7. Eat warm or cold! Store in airtight container or ziplock bag for 1 week.
  8. Nutrition Facts (1 cup): 150 calories, 8g fat, 12g carb, 2g fiber, 11g protein
Nutrition Information
Serving size: 1 Calories: 150 Fat: 8g Carbohydrates: 12g Fiber: 2g Protein: 11g
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10-01-2014

Eggplant Parmesan {Gluten-Free}

I’ve recently been trying out a gluten-free diet and really feel like it’s working for me. Another new addition to my daily diet has been fresh food from Urban Acres! I started buying a weekly produce share from a famers co-op when I lived in North Carolina. Ever since moving back to Texas I have been missing my weekly batch of fresh fruits & vegetables.

I started looking around a few weeks ago at different produce pick-up companies in the area. I decided on Urban Acres because they supply fresh, organic and wholesome food from local farmers in the DFW area… BUT not only does it include fruits & vegetables that are in season, but you can also purchase chicken, beef, pork, eggs, etc in their store when you pick up your share for the week. The location for pick-up is not only close to me, but also close to a fun new area of Dallas called Trinity Groves… if you live near Dallas, go check it out {and definitely eat the Charred Okra at LUCK}!

In my past 2 produce boxes, eggplant has been the highlight. I started looking around for a unique and new recipe to test out with this plethora of eggplant I accumulated in the past two weeks. Eggplant pizza? Maybe. Sounds tasty. Roasted eggplant? Ehh, way too easy. Eggplant smoothie? Whoa… yuck. No way. Eggplant parmesan? Yes… this made me remember a delicious recipe my dad tested out a few months back from Cooks Illustrated Magazine. It was the perfect amount of toasted crunchiness with a smooth, but non-soggy eggplant inside.

What’s the main ingredient in eggplant parmesan for the breading? Yep you got it. BREAD.

Bread = gluten

Recent discovery –> gluten = probably contributes to my headaches

 

There are multiple substitutes that can be used for traditional breadcrumbs, but I didn’t want to toast anything for sake of convenience. Here’s the recipe I came up with…

Eggplant Parmesan

Prep Time: 30 minutes
Cook Time: 15 minutes
Serves: 4-6 (I had 24 slices on my baking sheet)

Ingredients
3-4 medium eggplants (I had 5-6 small eggplants from Urban Acres)
4 cups rice chex cereal, crushed into tiny pieces {so it looks like breadcrumbs}
2 tsp oregano
2 tsp thyme
2 tsp basil
2 tsp salt
1 tsp red pepper flakes
1/4 cup parmesan cheese, grated
2 eggs

Directions
1. Preheat oven to 450 degrees.

Eggplant Parm-1
2. Wash and slice eggplant (~ 1/4 inch thick). Sprinkle with salt as needed to let the eggplant “sweat” or release water for 30-45 minutes. Place the slices in the sink in a colander or on a thick stack of paper towels. Rinse & pat dry – make sure they are very dry before moving on.

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3. While eggplant is “sweating”, mix together the rich chex, spices and parmesan cheese in a bowl or large ziploc bag for breading the eggplant. Beat 2 eggs together in a bowl for dipping the eggplant.

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4. After making sure the eggplant is nice and dry, dip the slices into the egg mixture and immediately into the breading mixture.
5. Place the slices on a baking sheet coated with olive oil spray or a thin layer of olive oil.

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6. Bake at 450 degrees for 7-8 minutes, then flip them over and continue baking for 7-8 more minutes.
7. Serve with your favorite marinara sauce and noodles {or gluten-free noodles}.

Eggplant Parm-9

Nutrition {per 3 slices eggplant}: 150 calories, 3g fat, 21g carbohydrate, 4.5g fiber, 6g protein

Have a favorite or go-to eggplant parmesan recipe?? Let me know!

Eggplant Parmesan {Gluten-Free}
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Entree
Serves: 4-6 (I had 24 slices on my baking sheet)
Ingredients
  • 3-4 medium eggplants (I had 5-6 small eggplants from Urban Acres)
  • 4 cups rice chex cereal, crushed into tiny pieces {so it looks like breadcrumbs}
  • 2 tsp oregano
  • 2 tsp thyme
  • 2 tsp basil
  • 2 tsp salt
  • 1 tsp red pepper flakes
  • ¼ cup parmesan cheese, grated
  • 2 eggs
Instructions
  1. Preheat oven to 450 degrees.
  2. Wash and slice eggplant (~ ¼ inch thick). Sprinkle with salt as needed to let the eggplant “sweat” or release water for 30-45 minutes. Place the slices in the sink in a colander or on a thick stack of paper towels. Rinse & pat dry – make sure they are very dry before moving on.
  3. While eggplant is “sweating”, mix together the rich chex, spices and parmesan cheese in a bowl or large ziploc bag for breading the eggplant. Beat 2 eggs together in a bowl for dipping the eggplant.
  4. After making sure the eggplant is nice and dry, dip the slices into the egg mixture and immediately into the breading mixture.
  5. Place the slices on a baking sheet coated with olive oil spray or a thin layer of olive oil.
  6. Bake at 450 degrees for 7-8 minutes, then flip them over and continue baking for 7-8 more minutes.
  7. Serve with your favorite marinara sauce and noodles {or gluten-free noodles}.
  8. Nutrition {per 3 slices eggplant}: 150 calories, 3g fat, 21g carbohydrate, 4.5g fiber, 6g protein
Nutrition Information
Serving size: 3 slices Calories: 150 Fat: 3g Carbohydrates: 21g Fiber: 4.5g Protein: 6g
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