Recipes

Coming soon...

A riff off of traditional potato soup, this lightened-up version contains light coconut milk for creaminess, garbanzo beans for protein, and a head of roasted cauliflower to replace some of the starchy potatoes.  

Inspired by the Ultimate Paleo Guide, this Core Diet approved snack or side dish is sure to be a hit!

This is a fantastic, nutrient-rich soup – perfect for those chilly November days! It's difficult to find ways to consume kale, and this soup makes it easy, and tasty. We also love this recipe as it is pretty large and can be stored for the week to enjoy as lunch or dinner.

This Fall-inspired smoothie is delicious; made with a handful of seasonal ingredients and naturally sweetened with bananas dates.

You don't need to have pasta to enjoy meatballs! Sub out the ground beef for lean chicken or turkey and skip the pasta. Perfect for a snack, great as a meal paired with Zoodles makes great leftovers.

We asked our team of dietitians what dish they’ll be making for Thanksgiving dinner. Here is what TCD RD Beth Peterson enjoys. This festive Fall-inspired grain dish is TCD friendly ✅ and full of veggies; a healthier take on the traditional Thanksgiving stuffing! It is also gluten free (just in case!).

We asked TCD team what healthy dish they'll be making this holiday season, and pro triathlete Linsey Corbin love this healthy, easy-to-make soup.

We love these whole wheat pumpkin pancakes before completing a holiday workout.

Looking for a festive holiday treat? We asked our team of dietitians what dish they’ll be making this holiday. Here is what TCD RD Anne Rollins enjoys.

We asked the TCD team what dish they’ll be making this holiday season and Chrissie Kropelnicki loves this healthy appetizer for holiday parties

We asked TCD team what they will be making this holiday season and last up.... RD @kamck14 says her go-to are these balsamic roasted brussel sprouts. 

From the Endurance Training Diet Cookbook by Jesse Kropelnicki, this week's recipe is a crowd favorite: salmon patties! Canned salmon is relatively inexpensive and a great source of omega-3 fatty acids. It is also perfect for making burgers or patties, as it is already cooked and ready to use. Bonus tip: look for "wild-caught" on the label to avoid additives found in farmed salmon.

This is a great smoothie to have after a workout, for breakfast-on-the-go or if you are craving a sweet treat. It’s packed with protein, beets (hello, heart-healthy nitrates!), berries, and our favorite: chocolate - but a healthy version. The other great thing about this smoothie, is it makes enough for x2. So share with a friend, or drink x1 and save the other in a mason jar with a tight fitting lid for post-workout the next day.

This is a "heart healthy" pasta. Think: whole grains, walnuts and leafy greens. Great for the night before your long workout or in a post workout window.  This meal will be a huge "hit" of nutrients known to ease oxidative stress, lower cholesterol, lower blood pressure and lower risk of heart disease.  

Cooking food in parchment is a classic, healthy technique that yields flavorful results. This may seem fussy, but trust us, it's quite easy and makes for a delicious weeknight meal. No parchment? Feel free to use aluminum foil. 

We have something GREEN + healthy + easy to make to add to your menu this week: KALE PESTO! The perfect way to sneak in extra green veggies, this sauce is a great addition to: roasted veggies, pastas, rice, eggs, served on crackers or top off your favorite protein. Bonus: store this sauce in the fridge for up to a week for dinner-in-a-hurry.

One of our favorite TCD go-to's is Spaghetti Squash. Spaghetti squash is a nutritious vegetable that offers lots of vitamins, minerals and antioxidants. It is also high in fiber and low in calories. The best part is, this squash offers a really fun, spaghetti-like texture and built-in bowl shape. It's super versatile in the kitchen and can pair well with salt pepper, any kind of tomato sauces, pesto, parmesan, or serve with your favorite toppings for a "bowl" type dinner.  

March is National Nutrition Month this year the theme is: Personalize Your Plate. Personalizing your plate is all about realizing there is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes. Check out this great Mediterranean Grain Bowl recipe from TCD RD Leslie MacManus to get you started.