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.

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. 

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.  

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. 

Looking for a way to switch up the traditional salsa recipe? How about swapping strawberries for tomatoes? Strawberry season is ON and we love this healthy recipe to use for a snack or as a topping for your favorite lean protein (we suggest salmon!).

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.

Running short on time and looking for a protein-packed snack? These egg cups are the ticket! Perfect right out of the oven, and easy to reheat for a mid-morning snack when you are between workouts.

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!

Rich and creamy, this black bean dip can be whipped up in minutes. A healthy alternative to cheesy and fat-laden dips - it provides plenty of protein, fiber and iron. Bring this to your next holiday get-together. TCD recommends serving with your favorite veggies.

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.

Never count out a grain salad. You can make a big batch and have it to eat all week long. Pick and choose your favorite veggies or protein to make it to your liking. This quinoa black bean salad is an easy make-ahead meal that you can use for packed lunches or fast meals all week long. We love quinoa as it is gluten free + loaded with protein. Great athlete fuel! Add sliced avocado before serving as a bonus.