Recipes

One of the best ways to ensure that our student-athletes are fueling their bodies with nutrient-rich foods is to help them learn to prepare meals at home. HJTEP's registered dietitian developed a variety of easy-to-prepare meals with optimal combinations of carbohydrates, proteins, healthy fats, and antioxidants to help them take training to the next level.

Morning Oat Bowl

Serves one

Ingredients

• ¼ cup quinoa
• ½ cup old-fashioned oats
• 1 cup water
• ½ cup almond milk (or any kind of milk)
• ½ banana, sliced 5-6 blackberries
• 1 tbsp. nut butter
• 1 tbsp. dried coconut
• ½ tbsp. chia seeds

Instructions

Add water and quinoa to a medium-sized pot and bring water to a boil, simmer for about four minutes. Then add oats and ¼ cup almond milk to the water and continue simmering for 3-5 minutes, until the oats are tender and most of the liquid is gone. Transfer to your favorite bowl and add nut butter, banana and blackberries. Pour in remaining almond milk and sprinkle with dried coconut and chia seeds. Enjoy!

Simple Split Pea Soup (vegetarian)

Makes three large bowls or four normal-sized bowls

Ingredients

• 1 yellow onion, chopped
• 2 celery stalks, chopped
• 2 large carrots, chopped
• 2 Yukon Gold potatoes, cubed
• 3-4 cloves garlic, minced
• 1 tsp. dried thyme
• 1 tsp. dried basil
• 1 tsp. dried parsley
• 6 cups vegetable stock (this makes a thick soup – add an additional cup for a thinner version)
• 2 cups green split peas (rinsed and picked over)
• Salt and pepper to taste

Instructions

Add all ingredients into large soup pot and bring to a simmer. Cook loosely covered for 45-60 minutes, stirring occasionally, until peas are tender and broken down. Serve hot with salt and pepper to taste.

Turkey Sweet Potato Stew

Makes three large bowls or four normal-sized bowls

Ingredients

• ½ tbsp olive or canola oil
• 1 lb ground turkey
• 2 medium sweet potatoes, chopped into small wedges (skin on, always!)
• 1 cup diced onions
• 1 cup diced celery
• 1 clove minced garlic
• 1 cup sliced mushrooms
• ¾ cup chopped red bell pepper
• 1 tbsp cumin
• ¼ cup fresh sage, chopped
• 1 can diced tomatoes
• 1 cup spinach
• ½ cup broccoli
• 1 oz. [insert cheese of your choice]
• Dash pepper

Instructions

Heat oil in large soup pot and add in raw ground turkey. Break up with wooden spoon and cook until browned. Add cumin and make sure ground turkey is coated, add sweet potatoes to pot and stir well with turkey, let cook for a few minutes. Add in sage, garlic, onions and celery. Cook until onions and celery are tender, about 5 minutes. Add in bell peppers and mushrooms, cook another few minutes. Add canned tomatoes and mix all together. Cover and let simmer for ~ 20 minutes or until sweet potatoes are tender.

Classic Meatballs and Tomato Sauce

Serves 4

Ingredients

Meatballs

• 1 lb ground turkey or beef (90-95% lean)
• 2 tbsp whole wheat bread crumbs
• 1/4 cup grated zucchini
• 1/4 cup grated carrot
• 1/3 cup chopped onion
• 2 garlic cloves, minced
• 2 tbsp fresh flat leaf parsley, minced
• 1 egg
• 1/2 tsp salt
• 1/2 tsp pepper

Sauce

• 1 tbsp olive oil
• 1 medium onion, chopped
• 4 garlic cloves, minced
• 1 28 ounce can crushed tomatoes
• 1 small can (~3 tbsp) tomato paste
• 1/3 cup chopped fresh basil
• 1/2 tsp salt
• 1 tbsp dried rosemary
• 2 tsp dried oregano

Instructions

Heat olive oil in a large sauce pan and add onions. Sautee for about three minutes, until they are a bit translucent. Add garlic. After about a minute, add in tomatoes, tomato paste, dried herbs and salt. Let simmer and add basil after about five minutes. Continue to summer and make meatballs

Combine all ingredients for meatballs and add in ground turkey. Mix and mash together thoroughly. Form into balls and cook on a skillet (sprayed with cooking spray) until browned on all sides. Then add them to the sauce and continue to simmer for about 15 minutes. Serve over whole wheat pasta of your choice and enjoy!

Black Bean Burgers

Makes six large burgers

Ingredients

• 2 cans black beans, rinsed and drained
• ½ yellow pepper, diced
• ½ yellow onion, diced
• 1 clove garlic, minced
• 1 ½ tsp cumin
• 1 tsp chili pepper flakes
• ¼ cup water mixed with 2 tsp chia seeds
• ½ cup whole wheat bread crumbs
• 2 large slices avocado
• ¼ cup salsa (any kind you like)
• 2 thin slices pepper jack cheese
• 1 corn tortilla or whole wheat burger bun

Instructions

Mash the black beans in a large bowl with a fork or potato masher until they become somewhat uniform. Mix water and chia seeds and let sit for a few minutes. This will form a gel-like consistency and can be used instead of an egg. Add peppers, onion, garlic, cumin and chili flakes to beans and mix together. Add in chia/water and mix well. Stir in bread crumbs until the mixture is uniform.

Work the mixture into 6 equally sized balls. Heat up a skillet with a little olive oil and/or cooking spray and flatten the balls into patties. Cook on each side until browned, about 3-4 minutes. While the burgers are cooking, line the tortilla or bun with pepper jack cheese. Place the finished patty on top and add avocado, salsa, lettuce and/or tomato and enjoy!

Cinnamon Roasted Brussels Sprouts with Apples, Raisins Walnuts

Serves 3-4

Ingredients

• 3 cups Brussels sprouts, cut in half
• ½ Granny Smith apple, chopped
• ¼ cup raisins
• ¼ cup chopped walnuts
• 1 tsp cinnamon
• 1-2 tsp avocado oil
• 1 oz. fresh bleu cheese or gorgonzola

Instructions

Preheat oven to 425. Add brussels sprouts and apples into 9 x 13″ baking pan and mix with avocado oil so all pieces are lightly coated. Sprinkle raisins and walnuts on top of mixture, followed by cinnamon. Roast in the oven for ~20 minutes or Brussels are tender. Toss with cheese and enjoy

Green Machine Smoothie

Serves 1

Ingredients

• 1 cup skim, almond or soy milk
• 1 cup spinach or kale (or both)
• ½ cup frozen mango chunks
• ½ cup frozen banana slices
• ½ cup plain Greek yogurt or cottage cheese

Instructions

Place all ingredients in a blender container or use a hand-held blender. Cover and blend on high speed until well-blended.

Berry Banana Smoothie

Serves 1

Ingredients

• 1 cup skim, almond or soy milk
• 1 cup spinach or kale (or both)
• ½ cup Greek yogurt or cottage cheese
• ½ cup frozen berries
• ½ cup frozen banana slices

Instructions

Place all ingredients in a blender container or use a hand-held blender. Cover and blend on high speed until well-blended.