Tag Archives: turkey

Ideas for every meal today!

ImageI’ve mentioned it before, one of the top excuses for eating crappy food is a lack of time (aka poor planning). But did you realize that just like you can pick out your outfit for the upcoming day, you can also prepare your breakfast so that something healthy is waiting for you as you head out the door in the morning? You can… and you should! Here is a healthy idea for every meal of the day!

Breakfast: OVERNIGHT OATS

To make basic overnight oats mix 1/2 C oats with 1/2 C milk or yogurt. Then choose whatever add-ins you’d like. Try any kind of fruit (fresh or dried), cinnamon, vanilla, flax/ chia seeds, or nuts. I sprinkled goji berries on mine! Refrigerate overnight, and in the morning you can grab your healthy breakfast in a hurry.

IMG_0704Lunch: TURKEY-AVO SANDWICH/WRAP w/GREEK YOGURT SPREAD

I used my favorite Ezekiel bread, piled with spinach, turkey, & sliced avocado. I used a thin layer of plain nonfat greek yogurt on each slice of bread as a healthy spread.

Image (1)Dinner: QUINOA, KALE, CORN & BEET SALAD

Begin by rinsing quinoa in a fine strainer under cold water. In a saucepan, cook 1/2 C of quinoa with 1 C water. Bring to a boil then simmer until seeds become translucent and begin to spiral. 1/2 C dry will make about 2 C cooked. For this recipe I used Simple Truth Organic Quinoa, which can be found in the health food aisle of Kroger. Combine 1.5 C chopped kale, 1/2 C corn, 3/4 C peeled and sliced beets, and 1 C quinoa in a medium bowl.

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Nothing like a good BURGER!

Anyone who knows me well will tell you there are a few foods that I have an absolute weakness for, particularly peanut butter… and BURGERS:) Unfortunately, depending on the burger, it can be a pretty saturated fat laden and calorific indulgence. The good news? It doesn’t have to be!

After taking some time off post track season, I am beginning to slowly work back up to running a moderate amount of mileage, and with that comes the kind of hunger only an athlete can identify with. One of my favorite things about summer is spending time outdoors on warm summer nights. Cooking a delicious and healthy meal then dining in the fresh air post run= a wonderfully simple pleasure in life.

This week after a particularly satisfying trail run over hills, I made fruit salad, oven baked asparagus spears, and turkey burgers.

Turkey Burgers (makes 4 burgers)  photo (3)

  •  1 lb 93% lean ground turkey
  • 1 tsp salt
  • 1 tbsp spicy brown mustard

Combine turkey, salt, and mustard in a bowl, form into patties, and let sit in the refrigerator for at least 30 minutes. Cook patties 8-10 minutes on each side at 375 degrees. Careful not to overcook because turkey burgers will be lighter in color than beef and can dry out quickly. I used whole wheat sandwich thins as a lighter bun option. I combined 1 mashed avocado, a dash of hot sauce, and fresh cilantro from the garden for a fresh and flavorful spread. Arugula’s peppery flavor complemented the mustard in the burgers and added texture.

Fruit Salad

  • 2 peachesphoto (2)
  • ¾ C blueberries
  • ½ C dried cranberries
  • ½ C pecans
  • juice from ½ a lime

It can be hard for athletes who are trying to eat healthy, but also run high mileage, to get enough calories. Adding calorie dense dried fruit and nuts to a fruit salad like this one, can help ensure that both nutrient and energy needs are met, leading to better recovery and performance.

Asparagus

Squeeze juice from ½ a lime, lightly salt, and pepper. Bake 15 min