AJ Baucco Coaching


Recipes for Triathletes

Candied Pecans

Posted by Angie Dye
Tags: Vegetarian,Gluten Free,Dairy Free

These are a classic in my house at the holidays. They are very easy to make to enjoy as a festive holiday snack or salad topping. They also make excellent homemade gifts. If you are concerned about the added sugar, there are several recipes out there that use monk fruit and other zero calorie sweeteners. I tried them and did not find them nearly as satisfying as the real thing.

Nice Christmas Mice

Posted by Angie Dye
Tags: Vegetarian,Gluten Free

This is a Christmas classic in my family. The adults love them and the kids are so excited to eat the "mice." These are great one to make with the kids, a spouse or friends! The trick to making nice mice is putting your baking pan or surface of choice in the freezer before you begin the preparation process. Keep the mice in the freezer until serving.

Santa Beards

Posted by Angie Dye
Tags: Vegetarian,Gluten Free

These sweet and salty treats are easy to make and free of gluten for friends and family who need gluten-free treats! Gluten-free or not, I encourage you to try a gluten-free pretzel. They have a fantastic crunch to them. Enjoy this crunchy, sweet and salty, pepperminty holiday-themed snack.

Pumpkin Hummus

Posted by Angie Dye
Tags: Vegetarian,Gluten Free,Dairy Free

I love spreading this hummus on quesadillas for extra protein and dipping my veggies in this fall-themed hummus. For a lazy version, buy your favorite store made hummus and mix in pureed pumpkin. Although I must confess, homemade hummus is tastier!

Chocolate Chunk Banana Bread: GF

Posted by Angie Dye
Tags: Gluten Free

This ooey-gooey masterpiece is my favorite out of the fridge with a cup of milk or a cup of tea. Substitute a plant-based milk, like soymilk, to make this treat one that even your vegan friends can enjoy. Oh, and the dark chocolate chunks make this recipe.

Chipotle Mayo in Under Two Minutes

Posted by Angie Dye
Tags: Gluten Free,Dairy Free

Mayo, the magical condiment that adds a creamy flavor to just about any dish. Many people like mayonnaise on their sandwiches or burgers, I even like to add mine to chicken salad, egg salad, coleslaw, and tuna salad. This homemade mayo is five ingredients and tastes even better than the store-bought stuff that usually contains 10 plus ingredients. Mayonnaise can be tricky for some to make, so be sure to follow the recipe carefully as the emulsion takes place before your eyes. Homemade mayo lasts in the fridge for 4-5 days.

Chocolate Tofu Mousse

Posted by Angie Dye
Tags: Vegan,Vegetarian,Gluten Free,Dairy Free

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

Posted by Angie Dye
Tags: Vegan,Vegetarian,Gluten Free,Dairy Free,Paleo

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!

Vegan Cocoa Maca Recovery Smoothie

Posted by Angie Dye
Tags: Vegan,Vegetarian,Gluten Free,Dairy Free

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

Posted by Angie Dye
Tags: Vegetarian

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

Posted by Angie Dye
Tags: Vegan,Vegetarian,Gluten Free,Dairy Free

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

Posted by Angie Dye
Tags: Vegan,Vegetarian,Gluten Free,Dairy Free

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

Posted by Angie Dye
Tags: Vegetarian,Gluten Free,Dairy Free

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

1-Minute Baucco Biscuit

Posted by Angie Dye
Tags: Vegetarian,Gluten Free

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 and Savory Snack Mix

Posted by Angie Dye
Tags: Vegan,Vegetarian,Gluten Free,Dairy Free

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!

Cauliflower Rice

Posted by Felicia Meyer
Tags: Vegan,Vegetarian,Gluten Free,Dairy Free,Paleo

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!

No Bake Energy Bites

Posted by Thomas Esmont

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

Zucchini Fritters

Posted by Felicia Meyer
Tags: Vegetarian

A yummy way to eat vegetables! ;)

Garlic Parmesan Zucchini & Tomato Bake

Posted by Felicia Meyer
Tags: Gluten Free

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

Pineapple Guacamole

Posted by Felicia Meyer
Tags: Gluten Free

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

Sweet Potato Hash Brown Patties

Posted by Felicia Meyer

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

Baked Parmesan Zucchini Crisps

Posted by Felicia Meyer

One of AJ's favorites!

Greek Yogurt Guacamole

Posted by Felicia Meyer
Tags: Gluten Free,Paleo

Healthiest version of Guacamole you will ever taste!