Tips, information, and recipes from sports dietitian and author Molly Morgan.
Mexican Quinoa Salad with Jalapeno Vinaigrette
Serving up falafel with whole grain pita bread, veggies (e.g. lettuce, tomato, kalamata olives, cucumber), feta cheese, and tzatziki sauce!
Making your own tzatziki sauce is easy and tastes even better if you can make it up ahead of time, at least the night before! It will allow the flavors to come together better, although if you are short on time you can make it with the falafel, the flavors will just be a little less intense.
Falfel (Photo Source: iStock)
Falafel with Homemade Tzatzki Sauce
Serves 6
Ingredients - Falafal:
1 can (15-ounces) chickpeas (rinsed and drained)
1/3 cup fresh parsley, chopped
4 teaspoons garlic, minced (about 4 cloves)
2 tablespoons tahini (sesame seed paste)
2 medium shallots
2 teaspoon cumin
1/4 teaspoon sea salt
1/4 teaspoon black pepper (plus more to taste)
1/4 teaspoon coriander
1/4 cups all-purpose flour
1/4 cup olive oil (for cooking)
Ingredients - Tzatziki Sauce
1 cup plain Greek yogurt
1/2 cup shredded cucumber (pressed to remove water)
1 teaspoon garlic, minced (about 1 clove)
1 tablespoon lemon juice
1 tablespoon fresh dill, chopped
1/2 teaspoon sea salt
1/2 teaspoon pepper
Directions:
1. In a food processor add: chickpeas, parsley, shallot, garlic, tahini, cumin, salt, pepper, and coriander. Pulse to blend and scrape down the mixture as needed. The dough should be crumbly.
2. Add flour 1 tablespoon at a time (you may not need the full 1/4 cup), until the mixture is somewhat firm and you can shape into a ball.
3. Transfer the dough to a bowl, cover, and refrigerate for at least 1 hour (or more).
4. After the falafel dough is chilled, scoop about 2 tablespoons worth of the mixture and gently form into patties (makes about 12).
5. In a skillet, heat 1 tablespoon of olive oil over medium heat. Working in batches, add 3 - 4 of the patties cook for about 2 - 3 minutes on each side until lightly browned and crispy. Remove from skillet and then repeat for the remaining falafel patties.
6. In a small mixing bowl, combine all of the tzatziki sauce ingredients. Stir to combine, cover, and refrigerate..
Serving suggestion: Serve falafel with pita bread, chopped veggies, kalamata olives, and homemade tzatzki sauce.
Sweet Potato Black Bean Burger
Sweet Potato Black Bean Burger with Home-made Pickled Red Onion
Serves 12
Ingredients:
2 large sweet potatoes, peeled, boiled, and mashed
1 can (14.5 oz) black beans, drained and rinsed
1 1/2 cups white or brown rice, cooked
1/2 cup ground pecans
1/2 cup scallions, diced
2 teaspoons ground cumin
1 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon brown sugar
2 ounces cheddar cheese, shredded
Directions:
1. Preheat the oven to 400 degrees Fahrenheit.
2. Add the black beans to a large mixing bowl and mash. Then add remaining ingredients and mix well.
3. Use 1/3 cup of the burger mixture to hand-form patties. Place patties on a parchment lined baking sheet.
4. Bake for 35 to 40 minutes, flipping carefully halfway through.
Serving suggestion: Serve on mini rolls topped with sliced tomato and pickled red onions (See Pickled Red Onion recipe below)! Other topping ideas: sliced avocado, lettuce, fried egg, cheese, Dijon mustard, etc.
Nutrition Facts (per burger): 125 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 5 milligrams cholesterol, 180 milligrams sodium, 16 grams carbohydrates, 3 grams fiber, 3 grams sugar, 4 grams protein
Serves 12
Ingredients:
1 red onion, sliced
1/2 cup white vinegar
1 tablespoon sugar
1 1/2 teaspoons salt
1/4 teaspoon cracked black pepper
Directions:
1. In a small sauce pan combine the vinegar, sugar, salt, and pepper. Whisk to combine and bring the mixture to a boil.
2. Place the sliced onion in a glass container and top with the boiling mixture. Cover and refrigerate. Let the onions marinade for at least 20 - 30 minutes.
Korean BBQ Cauliflower
Serves 6
Ingredients:
2 small heads of cauliflower, chopped into florets (about 8 cups)
1 teaspoon olive oil
4 medium scallions, sliced
1 cup Korean BBQ Sauce (See below)
Korean BBQ Sauce Ingredients:
1/3 cup lite soy sauce or gluten-free
2 tablespoons ketchup
1 tablespoon brown sugar
1 tablespoon honey
2 tablespoons sugar
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 teaspoon ground ginger
1/4 teaspoon ground black pepper
1 tablespoon hot sauce
1 tablespoon Gochujang or chili paste
1 tablespoon corn starch - blended with 2 tablespoons water
Directions:
1. Preheat the oven to 425 degrees F.
2. Place the cauliflower florets on a baking tray and spray lightly with olive oil. Roast the cauliflower florets for 20 - 25 minutes, until tender and lightly browned.
3. In a small sauce pan, whisk together all of the Korean BBQ Sauce ingredients - except the corn starch. Bring the sauce to a boil then reduce heat and cook for 5 minutes more.
4. Stir 1 teaspoon of the corn starch and water mixture into the sauce and stir, allowing the sauce to thicken. Note: use more of the corn starch and water mixture if needed.
5. Heat a skillet and add the roasted cauliflower and about 3/4 of the prepare Korean BBQ Sauce. Stir to coat the cauliflower generously with the sauce.
6. Transfer the cauliflower and drizzle with remaining sauce. Top with sliced scallions and serve.
Nutrition Facts (per serving): 90 calories, 2 grams fat, 0 grams saturated fat, 0 milligrams cholesterol, 470 millgirams sodium, 17 grams carbohydrates, 4 grams fiber, 13 grams sugar, 4 grams protein
Molly Morgan has launched a new project, Fuel2Win. The idea for Fuel 2 Win has been evolving as Molly Morgan, has worked with hundreds of pro, elite, college, and youth athletes. She has found that athletes, parents, and coaches are in need of practical evidence-based sports nutrition resources to guide them on what to eat to maximize performance.
Checkout the Fuel2Win site for: downloadable handouts, tips, recipes, product suggestions, athlete interviews, answers to athletes questions, and more!
Grab this delicious Caramel Apple Cheese Ball recipe that Molly made for her client, Olum's. See the recipe video below and get a copy of the recipe: https://www.olums.com/cooking.html
Buffalo Tuna Cakes
Buffalo Tuna Cakes
Serves 4
Ingredients:
1 can (5 oz) of wild tuna
1/4 cup plain Greek yogurt or mayonnaise
1/2 sweet onion, chopped fine
1 teaspoon wing sauce*
12 whole wheat crackers, divided
black pepper
*These are mildly spicy, if you rather more spice, add more wing sauce!
Directions:
1. In a small mixing bowl combine the tuna, yogurt, onion, and wing sauce. Then crumble four of the crackers into the tuna mixture. Stir to combine.
2. Crumble the remaining crackers and place the crumbs in a small bowl. Season with cracked black pepper to taste.
3. Heat a skillet over medium heat. Take one tablespoon of the tuna mixture, dip it into the crumbled crackers. Gently form into small cakes.
4. Working in batches, place the tuna cakes into the preheated skillet. Cook for 3 - 4 minutes per side, until they are lightly browned on each side.
5. Transfer the crispy tuna cakes to a platter.
Serving suggestion: Serve with celery, carrots, and blue cheese dip.
Nutrition Facts (per serving): 100 calories, 2 grams fat, 0 grams saturated fat, 0 grams trans fat, 10 milligrams cholesterol, 200 milligrams sodium, 10 grams carbohydrates, 1 gram fiber, 3 grams sugar, 11 grams protein
Serves 6
Ingredients:
1 head cauliflower, cut into florets or 4 cups frozen cauliflower florets
1 Tablespoon olive oil + 2 teaspoons olive oil, divided
2 heads of garlic
1 small sweet onion, diced
1 teaspoon poultry seasoning or dried thyme
3 teaspoons vegetable stock base
4 cups water
1/2 cup Asiago cheese, grated
1 Tablespoon raw quinoa
2 Tablespoons whole grain breadcrumbs
1 Tablespoon chia seeds
1/4 cup Asiago cheese, grated
salt and pepper to taste
Directions:
1. Preheat the oven to 425 degrees F.
2. Place the cauliflower florets on a sheet ban and drizzle with olive oil.
3. Cut the bottom of each head of garlic. On a sheet of foil drizzle 1 teaspoon of olive oil and then place the cut side down of each head of garlic on the foil. Wrap the foil around the garlic. Place the garlic wrapped in foil on the sheet pan with the cauliflower.
4. Roast the cauliflower and garlic for 25 - 30 minutes, until the cauliflower is roasted and lightly browned and the garlic cloves are softened. Remove from the oven and set aside.
5. In a soup pan saute the diced onion with 1 teaspoon of olive oil for 5 - 7 minutes, until tender. Then add the poultry seasoning or thyme and cook for 1 minute more.
6. Mix the water with the vegetable stock base until combined. Add to the soup pot.
7. Once the roasted garlic is cooled enough to work with, remove the cloves are garlic and place in the soup pot. Add the roasted cauliflower to the soup pot as well.
8. Bring the mixture to a boil, then reduce heat and simmer for 10 minutes. Then remove from the heat and using an immersion blender, blend the soup until it is thick and smooth.
9. Stir in the shredded Asiago cheese.
10. Prepare the Superfood Crunch: In a small skillet, over medium heat, add the quinoa. Gently stir the quinoa to keep it from burning and the quinoa will start to pop once it is hot, resembling small tiny pieces of popcorn. Once the quinoa is popped (about 10 minutes), add the bread crumbs, chia seeds, and shredded cheese. Stir to combine and until the cheese is melted. Remove from the heat and let the mixture cool.
Serve the soup with the crumbled Superfood Crunch topping on it!
The boys at the Wegmans check out with veggie balloons that a produce department worker gave them because he observed them being such great helpers picking out fruits and veggies while we shopped.
Not that I have it perfect, but here are some tips to grocery shop with your kids!
1. Have a plan AND a list - Talk with your kids about food for the week (breakfast, lunches, snacks, dinner). Of course, you can't say yes to all their ideas or requests - for example, our youngest would opt for pancakes or waffles for breakfast, lunch, and dinner if we let him - having their input can help helpful. Then build your grocery list because especially when kids are with you... without a list it would be nearly impossible to leave the store with everything you need.
2. Give them mini jobs at the grocery store - While the 'job' may vary slightly based on their age, giving them little things to do while you are shopping can help keep them focused on the list and a little less likely to get distracted by things you do not need.
Examples:
Grab a bag and pick two bunches of broccoli.
Pick which lettuce pack you think looks the best for salads this week.
Get 5 of the (tell them specifically which brand or color package) yogurts with the green label.
Pick two boxes of the little bunny crackers.
Pick any bag of frozen veggies.
3. Pick and choose somethings to say yes - Our boys will ask for many things that we don't need in a shopping trip. I find if I tell them yes, to some things that are healthier choices, like a new flavor of KIND Snacks Bar, a different fruit than what was on the list, etc. It makes all the times I say no to the stuff that is sugary, too pricey, or that we just don't need.
Happy grocery shopping!
