Mixed Eggplant Pan

Eggplant can have a bad reputation for its squishy texture and unpleasant taste! Well, I'm here to tell you that 3 out of 5 of my roommates who once avoided eggplant loved and approved of this easy to make veggie bake. This bright purple vegetable is packed with potassium, vitamin C, folate, and vitamin K. Add variety into your diet by adding this baked veggie pan to your meal. This is one of my go-to recipes for sneaking in eggplant for those who dislike eggplant. When preparing the vegetable you can choose to decrease the fiber by removing some or all of the skin. I personally like to leave the skin on. Let us know what you think by tagging #Bauccoeggplant in your creation!

Quick Lemon Dill Wahoo

Here in Hawai'i Wahoo fish is also called Ono! ?Ono in Hawaiian translates to "delicious." This quick instant pot recipe was just as delicious as it was easy to prepare. I started with frozen fish and ~20-25 min later the fish was plated and ready to savor! I served my fish with a side of basmati rice and a spinach salad tossed with poppyseed dressing, grapes, lemon juice, and almonds.

3-Bean Veggie Chili

This veggie chili really does cook itself. I am not sure an easier crockpot recipe exists, and it is a winter staple in our house. It is a great way to introduce a hearty, satisfying meatless meal to even the biggest carnivore! A favorite training meal of mine is a baked sweet potato, topped with sautéed greens, a generous ladle of this chili and some avocado slices, as pictured.

Stuffed Peppers

At the beginning of every week, I like to have 1-2 cups of rice made to add to my breakfast, lunch, or dinner. This is super helpful for when I make stuffed peppers for lunch because I already have rice made to add to my recipe! I like to make my stuffed peppers with ground beef especially during hard training periods when I want to ensure I am getting enough iron. After all, iron is responsible for transferring oxygen throughout your body and beef contains the easiest to absorb version of iron.

PB&J Overnight Oats

Finally! A recipe that takes longer to eat than make. This month we are featuring grab-and-go ideas for you busy athletes and we had to feature Overnight Oats. The greatest part about this easy and nutritious breakfast is how creative you can get with each morning mix! Below is a guide, but you may substitute with your favorite milk, nut butter or fruit. You might even want to add cinnamon or cocoa powder! The possibilities are endless, post your breakfast and tag #BauccOats so we can see your creations. :)

Sweet and Savory Snack Mix

One of the most frequent questions we get as dietitians is about snack food. Many athletes feel hunger hitting around 10 AM or 2 PM. What should you do, ignore it or head to the vending machine? Hunger should be honored. If your tummy is growling it is time for a snack! Fuel your machine even if it's not meal-time. Here is a light, fun, and tasty snack that will bring you back to your childhood. Perfect for post-workout snack as well. Packed with protein and you dictate the taste. Snacks do not have to be fancy or perfect, but being prepared is way better than feeling hangry!

Eggcellent Muffins

“By failing to prepare, you are preparing to fail.” —Benjamin Franklin. This is for those of you who are tired of plain hard boiled eggs for breakfast or wasting time in the morning waiting to purchase your favorite breakfast sandwich. To make five breakfast sandwiches it cost me roughly $7.50 (in Hawaii where groceries are more expensive too!). One single breakfast sandwich on your way to work costs $3-5 and I would say that these Eggcellent Muffins are much more filling and a great balance of carb, fat, and protein! Plan ahead, save money and be creative!

Eggs & Kraut

Eggs and sauerkraut are a magical combo with a protein + probiotic boost! Plus a strip of bacon to really send this breakfast over the top. I enjoyed this breakfast after a Sunday long run, did I mention it pairs perfectly with a mimosa? Depending on where you are at in your training cycle, you may want to include more carbohydrate than I did here. I also might suggest a slice of toast or two, a cup of sweet or white potatoes or a cup of fruit to provide additional carbohydrates needed for replenishing glycogen stores and prepping for your next workout!

Prebiotic Power Bowl with Chimichurri Sauce

Having plants play an important role in your meals is a great way to improve your digestive health and help your body to recover from all of your training. In this Prebiotic Power Bowl, we show you how to incorporate prebiotics into an easy meal that works for breakfast, lunch or dinner. Almost all veggies contain prebiotics, but onions, garlic and asparagus that we use in this recipe are some of the higher dietary sources. Dandelion greens are particularly good sources, but hard to find in Central PA in the winter, so we used baby kale and spinach instead. This is a great way to use up any leftover veggies you may have on hand and top with your favorite protein for a meal that fuels your training and tastes delicious. Make a big batch of quinoa and the delicious chimichurri sauce at the beginning of the week and you have the building blocks for a restaurant-quality meal in a few minutes anytime all week.

Probiotic Kimchi Tacos

I enjoy trying new things and here in Hawai'i kimchi is becoming increasingly popular. Kimchi, also spelled kimchee, is a popular Korean dish made of fermented cabbage and radishes soaked in a red chili sauce and a combination of spices. Kimchi can be found in the refrigerated section of the grocery store, although, this probiotic filled food is also easy to make at home. The distinct flavor from the fermented cabbage and radishes give this taco recipe a delicious and exciting twist! The following recipe makes 8 tacos.

Happy Gut Greek Yogurt Parfait

After the holiday season, I rekindle my gut by being more conscious of the probiotics I consume. Weeks of holiday gatherings and family parties leads to more glasses of wine than usual, pie for breakfast and holiday treats galore. After weeks away from my normal routine my tummy tends to feel unhappy so I use January to rebuild my gut. Below is my go-to, quick and easy probiotic breakfast. I love this recipe because it satisfies my morning sweet tooth while also providing multiple food groups and protein for long-lasting satisfaction.

Turkish Red Lentil and Freekah Soup

The layering of vegetables, lentils, freekeh and spices gives this dish excellent depth. It can be made ahead of time and easily reheated. Pair with a green salad and crusty bread for a wonderfully satisfying and nutritious meatless meal.

Bang Bang Shrimp Tacos

Who doesn't love Bang Bang Shrimp Tacos?!

Avocado Pasta

Who doesn't like Avocados and Pasta? With a touch of basil and lemon juice, this pasta is a hit! Add your favorite protein or enjoy alone :)

Italian Tuna Pasta

Delicious, healthy, easily prepared dish. Modified from a recipe I found years ago in a Williams and Sonoma catalogue. My family prefers more tuna so I have upped the recipe to 2 cans and 2 lbs of fresh pasta and increased the shallots and green onions.

3 Cheese Zucchini Ravioli

This recipe seriously makes my mouth water thinking about it.... it is so flavorful that you won't even think you are eating vegetable ravioli! This has become a staple in our home. As athletes, it's important to get our veggies in and have them taste good. You definitely have to try this!

Cauliflower Rice

Rice can often leave dishes feeling heavy, it’s nice to substitute a vegetable where a starch would usually be. In addition, it’s a great way to squeeze more servings of vegetables into your day! Try it out!

Baked Eggplant Parmesan

Craving Italian but still trying to eat healthy options? Try this!

Thai Peanut Noodle Bowl

Love this dish! Tastes great warm or cold!

Homemade Zucchini Noodles

Need your veggies but you're craving pasta? Try this!

Shrimp & Sausage Skillet!

Love this cajun skillet! Can be served over rice as well!

Sweet Potato Crusted Spinach Quiche

A tasty way to change up your breakfast! Also, Gluten Free!!

Roasted Cassava (Yuca Asado)

Great for extra carbs while training heavy. • Prep Time: 10 mins • Total Time: 50 mins • Servings: 4-6

No Bake Energy Bites

The nuts and seeds can be substituted with what is available or to taste. Great for extra calories while training heavy.

Zucchini Fritters

A yummy way to eat vegetables! ;)

Spaghetti Squash with Bacon, Spinach, & Goat Cheese

Love this option as a way to feel like you're eating pasta, but getting your veggie dose instead!

Vegan Stuffing

Great warm side dish that is great as a cold slaw left-over for lunch. Altered from Alton Brown's Thanksgiving recipe. I love this with pork. I've also had success adding mushrooms to this (oyster).

Caprese Salad

Who doesn't love Caprese??

Greek Yogurt Blueberry Muffins

Perfect On-the-Go Breakfast or snack!

Crockpot Turkey Quinoa Chili with Sweet Potatoes

Best Chili EVER!!!

Grilled Peach & Blueberry Arugula Salad

A salad that is full of flavor! Great for Summer!

Greek Yogurt Chicken Salad

Tasty but healthy twist on chicken salad!

Chicken Gyros & Tzatziki Sauce

If you like Greek cuisine, this is a must!

Garlic Parmesan Zucchini & Tomato Bake

Yummy way to add some veggies into your meals! Serve as a side or a snack!

Chicken Piccata

Great chicken recipe served alone, or over some pasta!

Pineapple Guacamole

Great way to add some citrus to your guacamole! Warning: VERY addictive :)

Hummus Crusted Chicken

Who doesn't enjoy hummus?!

Mustard Balsamic Pork Chops

Pork Chops never tasted this good!!

Sweet Potato Hash Brown Patties

Serve as breakfast with an egg on top, or as a snack for fuel!

Baked Parmesan Zucchini Crisps

One of AJ's favorites!

Cucumber Salad

Looking for a way to enjoy veggies? Try this refreshing salad!

Panko Crusted Honey Mustard Salmon

The only way AJ will eat salmon!

Greek Yogurt Guacamole

Healthiest version of Guacamole you will ever taste!

Roasted Sweet Potato Salad

This roasted sweet potato salad will blow your taste buds!

Sweet Potato and Black Bean Enchiladas

Best version of vegetarian enchiladas you will experience! These can be made gluten free with corn tortillas as listed, or can be made using flour tortillas, depending on your choice :)

Mini Crustless Quiches

Need an easy 'On-The-Go' Breakfast??? These are easy to prepare and SO tasty! Also, gluten free :)