Roasted Beets with Goat Cheese • 1 bunch of beets (they are usually sold 2-3 beets in a bunch) • olive oil • sea salt • pepper
heat oven to 350 degrees. Cut beet greens about one inch from top of beets. Cut beets in half. place in a 9x9 glass baking dish. Drizzle with olive oil. Sprinkle generously with sea salt and pepper. Cook for 45-50 minutes (until tender when poked with a fork). Allow to cool for 5-10 minutes. Cut off the beet skin and cut beets into bite sized pieces. Crumble goat cheese on top. refrigerate leftovers and enjoy for up to four days.
healthy eating doesn’t have to be time consuming. With a little time management, you can help your athletes see the ease with which they can prioritize solid nutritional choices. These are a few of my favorite recipes.
Baked Chicken • 2 lbs chicken • butter • seasoned salt • garlic pepper • dried herbs (favorites are sage and thyme)
heat oven to 350 degrees. place chicken in a 9x9 glass baking dish. place a small pat of butter on each piece of chicken. Salt, pepper and season to taste. If you use bone-in meat, cook for 45 minutes. If you use boneless meat, check at 35 minutes. refrigerate leftovers and enjoy for up to four days.
Baked Salmon • 1 lb salmon • butter • garlic • dill
heat oven to 350 degrees. place salmon in aluminum foil. rub with minced garlic. place a pat of butter on salmon and sprinkle with dill. fold foil to enclose salmon. Cook for 35-40 minutes. refrigerate leftovers and enjoy for up to two days. (This doesn’t last as long, so consider cooking half the volume.)
Roasted Sweet Potatoes • 2 sweet potatoes • olive oil • sea salt • pepper • rosemary
heat oven to 350 degrees. Scrub sweet potatoes to clean and then cut them into half-inch rounds. place in a 9x13 glass baking dish. Drizzle with olive oil and make sure both sides are coated. Sprinkle generously with sea salt, pepper and rosemary. Cook for 20 minutes, then pull out and flip rounds to other side. Cook for another 20 minutes. refrigerate leftovers and enjoy for up to four days.
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Steamed Asparagus with Maple Mustard Glaze • 1 bunch of asparagus • 1 tsp minced garlic • 2 tbsp maple syrup • 1 tbsp olive oil • 1 tbsp mustard • Balsamic vinegar (to taste)
fill Dutch oven or non-stick frying pan with one inch of water and garlic. Bring to a boil. place asparagus in boiling water, reduce heat to medium, and cook for five minutes. In a separate bowl, mix remaining ingredients. Drizzle over asparagus. refrigerate leftovers and enjoy for up to three days.
Cranberry Almond Quinoa • quinoa • Craisins • sliced almonds • sage
Cook quinoa according to package directions. When you pour quinoa into boiling water, also add one-half cup of Craisins and two teaspoons of sage to simmer with the quinoa. prior to serving, stir in one-half cup to one cup of sliced almonds. refrigerate leftovers and enjoy for up to four days.
Joanna Berentsen is a USA Triathlon Level I Certified Coach and a RRCA certified running coach. She is also a marathon and triathlon coach with Team in Training, currently training 50 athletes for Ironman Arizona in November. Joanna understands the importance of nutrition; at the beginning of her journey into a healthy lifestyle, Joanna weighed over 200 pounds (she loved to eat Burger King for dinner …at least four times a week). When she started to get serious about training, she paid close attention to the needs of her body. Spinach salads, proteins and natural carbs are all currently part of her diet.
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