Recipes

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.

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 "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.

This is a great TCD friendly meal that can be eaten for breakfast, lunch, or dinner. It is filling, loaded with nutrient-dense ingredients, and easy to make. This recipe includes Canadian bacon, or back bacon. It is much leaner than bacon and has a great smoky flavor that works really well with this hash. 

Frittata is the ultimate athlete food to make! It's quick easy to prepare, healthy, hard to mess up, you can use what you have on hand it's loaded with nutrients. Here is a spring-time favorite of ours featuring asparagus + mushrooms. 

.It's officially grilling season and we are here to share a healthy alternative to the beef burger: Chicken Burgers! Cooks tip: chicken burgers get a bad rap for being dry and tasteless: don't skimp on the seasonings, don't overmix don't cook your burgers too long = dry.

This refreshing summer salad is a TCD favorite combining watermelon + cucumbers with fresh herbs and tangy feta. This quick-to-prepare salad sure to be a crowd pleaser when the weather is hot you're looking to get in your fruits and veggies.

September means we are nearing the end of tomato season. What better way to use up those fresh tomatoes than making this quick, easy FRESH tomato sauce that you can store in the freezer for those cooler temps and when it's time to carbo load for your Fall endurance events.

Cold-weather root vegetables like parsnips and turnips make excellent substitutes for potatoes. When cooked, these veggies have an earthy, sweet flavor that pairs well with grilled steak or roasted chicken. Surprise your table this holiday season with a great alternative to mashed potatoes!

If you are looking for a perfect weeknight. meal, try out these stuffed peppers packed with protein: quinoa + ground turkey + black beans. Bonus: makes for a great leftover!

New Year! New Salad! Try this orange and fennel salad from The Endurance Training Diet Cookbook by @jessekropelnicki. Citrus is in season this time of year and we love the added crunch of fennel. Both are great sources of Vitamin C, as well. Bonus points if you top it with leftover shredded chicken for extra protein.