5-minute Plant-Powered Salad

For the last of our no-bake recipes, we wanted to show you a quick & nutrient-packed salad. I always say I can put together a salad as fast as a sandwich, so I timed this one to see my stats. Even with chopping the veggies, this delicious blend of summer veggies only took me 5 minutes to prepare. This plant-based power house salad is packed polyphenols, which may help with training-induced inflammation. It is also a great source of vitamins A, C & K, as well as the mineral potassium. It is a perfect quick lunch or dinner to support your training and recovery.

Chocolate Tofu Mousse

I can't believe this is tofu!! Another cool, quick, and easy dessert for your summer taste buds. This mousse is only 5 ingredients and I guarantee you will not taste the tofu but you will sneak in extra protein. :)

Fudgey Cashew Balls

You know that feeling after dinner when you have to chase your meal with something sweet? I am a sucker for dessert and these make the perfect after dinner or mid-afternoon delight. The best part about them? No baking involved and only 3 ingredients needed!

Magical Green Papaya Salad

I was finally able to save money and make one of my favorite Thai dishes come to life. I bring you a tasty green papaya salad. Green papaya, as used in this recipe, is unripe papaya. These dark green gems can often be found at Asian markets and sometimes even your local supermarket. Make sure that the papaya you choose is VERY firm and a dark green. The unripe papaya has a jicama texture and an incredible flavor you will have to experience for yourself!

Quinoa Fruit Salad

The most refreshing breakfast, morning/afternoon pick me up or even dessert! For this fruit salad I tried to get local fruit from my near my farmers market and whatever I had spotted on sale at the store. This is one of my personal favorite summer mason jars and the beauty in this recipe is that you can use any fruit in your jar. I challenge you to visit your local farmers market and pick up a fruit that is in season near you for you mason jar fruit salad!

Chickpea Pasta Salad

This one is great cold or hot if you pour it out onto a plate and heat it up. It’s cost effective, colorful, and quick. This pasta salad is great option for a week of meal prep! I also love using frozen vegetables because I find they are not has hard on my stomach before a workout.

Mediterranean Mason Jar Tuna Salad

The tough thing with tuna salad is sometimes the tuna flavor consumes the entire dish and all vegetables lose their flavor and take on a tuna taste. I enjoy my tuna salad when I feel it tastes multidimensional. I love a salad that offers a wide array of flavors. Packing this recipe into a jar allows me to enjoy all flavors of the dish. Another light summer recipe perfect for on the go.

Americanized Burmese Mason Jar Salad

Mason jar salads are great for on the go and maintaining good texture and flavor. Once you are ready to go shake it all up and enjoy. The base of this salad is cabbage, which is rich in phytonutrient antioxidants including Vitamin C and K, as well as a good source of b-vitamins. We hope you enjoy this light and refreshing salad that has a delicious crunch.

Vegan Cocoa Maca Recovery Smoothie

Summer is officially here, and for me this means a lot more time on long bikes and runs in the Pennsylvania heat. I am not always hungry after a long workout, but know that my body needs easily absorbed nutrients to help me recover and get me ready for the next training session. This smoothie has been a post-workout staple for a long time because of it's delicious taste, ease of preparation and guaranteed cool down effects. The maca root in this recipe lends a carmel-ly, butterscotch-y flavor and this little Peruvian adaptogen can help with athletic recovery and boost mental function. Feel free to use whatever protein you enjoy, but I like to use plant-based protein and find it mixes really well with frozen banana. Adding a handful of spinach does not change the taste at all, but is a great way to incorporate a veggie right after a workout. I hope you enjoy this staple recovery smoothie as much as I do!

Secret Ingredient Peanut Butter Banana Smoothie Bowl

Do you try to include veggies in your smoothies? I'm a big fan of adding a handful of spinach or kale in almost any smoothie, but a lot of my clients don't enjoy adding greens. I'm always looking for new and interesting ways to help my athletes add more plant food to their meals and blending them into smoothies is a very easy way to do it. This smoothie bowl recipe includes a veggie that until recently, I would have never believed was smoothy-worthy: frozen riced cauliflower. It sounds a little crazy, but the frozen cauliflower pairs really nicely with the bananas & PB in this recipe and helps to create the thick, creamy texture. Adding the protein powder makes the carbohydrate to protein ratio ideal for post-workout, but it is so yummy it can be enjoyed anytime.

Matcha Pick Me Up

What is matcha? It is a caffeinated, powdered form of green tea that can be added to smoothies, milk, or other recipes for consumption. This particular smoothie recipe is great for a morning or early afternoon pick me up. If you like the taste of green tea, this smoothie recipe will surely please you. It is similar to a Starbucks green tea frappuccino or green tea ice cream, but this recipe is packed with more nutrients and less sugar. This makes it less heavy and more refreshing before a workout. Add less milk if you would like to make this a thick smoothie bowl today.

Black Cherry Recovery

Did you train hard or race this weekend? If so, the ingredients in this smoothie bowl might be exactly what you need. Several studies have shown that tart cherries may be beneficial for recovery. Check out this link to read more about the potential benefits of tart cherries: https://www.todaysdietitian.com/newarchives/1115p8.shtml. Not only are they potentially beneficial for recovery but they are also tasty! This smoothie bowl will make for a great dessert post workout. If you are a lover of Cherry Garcia ice cream you will surely love this summer recovery smoothie bowl. :) #tartcherryrecovery

Watermelon Steaks

With summer and warmer weather quickly approaching us here is a fresh power plate that we surely surprise your family and friends.

Mex Tofu Dip

On the weekends that I am home I tend to do more snacking all day then meal eating so I thought I would share one of my favorite snack power plates with you. I’m not a tofu fan by itself but throw it into a dip with some fresh herbs and I love it! Share this protein packed dip with your family and friends and I doubt they will guess the secret ingredient: Tofu! One block of tofu = 20-25g of protein!

The Best Salad Ever

This week we are bringing you The Best Salad Ever and with that a reminder that salad does not have to be boring! This meatless meal is perfect for spring and summer time, and a favorite that I often bring to potlucks and summer BBQ's. The combination of a unique grain like black rice adds to the color, texture, and light flavor of this salad.

Rainbow Salmon Plate

Sometimes we become so consumed with the newest fad diet or what we need to eat to perform faster that we forget the basics. This rainbow salmon plate will surely bring you back to simple, tasty food. With this recipe, I did my best to buy local produce so paired with my salmon is the beautiful locally grown Okinawa sweet potato, big island baby cucumbers, and locally grown cherry tomatoes. A locally sourced and colorful balanced plate. Sometimes the best way to come up with a meal is to add color and ensure you have a carb, fat, and protein source on your plate. Simple is easy and tasty too! This is one of my personal favorite lunches, I love cold salmon.

Hemp Heart Power Salad

Spring is here and fresh and lighter lunches are starting to be really appealing. I keep ingredients on hand for salads that I can assemble faster than a sandwich. Triple washed greens, pre-cooked beets, peppery radishes and colorful peppers are some of my favorite spring veggies. Both spinach and beets are fantastic foods for athletes because they are both high in nitrates, which are converted to nitric oxide in our bodies and help with blood flow and blood pressure, optimizing stamina in our workouts. Another secret ingredient in this salad is hemp hearts, which provide plant-based omega-3 fats, fiber and protein, along with a delicious nutty taste.

Zucchini Chocolate-Chip Muffins

Yes, zucchini and chocolate all in one muffin. Some days I forget to get enough vegetables (oops), these muffins are perfect for sneaking in more green into your diet. I must admit, the dark chocolate really takes these muffins to a whole new level of tasty. Two of these muffins makes for a great pre-morning run snack or even dessert! I brought these for an office party snack and they were devoured with minutes, I can not wait for you to taste them.

1-Minute Baucco Biscuit

Craving a biscuit to go with your dinner? Or perhaps a quick snack after your workout while you put together your dinner? This 1-minute biscuit is for you! Add all ingredients into a jar and microwave. Then BOOM, you have a warm gluten-free biscuit. This recipe uses almond flour which also helps up the protein in the biscuit. This is a great carb and protein snack for after practice. Top it with peanut butter and apple butter or your choice of jelly. I also love to top mine with honey, cinnamon, and bananas. Fuel-up Baucco Squad!

Sweet Potato Pancakes

2 ingredient pancakes that work!

Banana Macnut Muffins

Last week I visited Hawai'i island and I was given a private tour of a 4,000-acre macadamia nut orchard where I learned that most Macadamia nuts are hand-picked. This is pretty incredible considering roughly 50 million pounds of macadamia nuts are hand-picked from Hawai'i each year. Knowing this gives me a greater appreciation for this creamy and flavorful nut. Enjoy this recipe! I like to make these muffins for breakfast, but if you want them for dessert be sure to add chocolate chips. :)

Instant Pot Veggie Coconut Curry

I love this protein and vitamin-packed curry! It's incredibly easy, quick, and makes for great leftovers. I like to enjoy over basmati rice or over romaine lettuce. This dish is rich in flavor and adds a fiber boost to your day. Watch the video for my step by step version. :)

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 :)