Tzatziki Chickpea Salad

Ingredients

1 cup Greek yogurt
1 garlic clove, grated
2 tablespoons olive oil, plus more for serving
2 teaspoons honey
1 lemon, halved (or more, if desired, for seasoning)
Salt and pepper
1 pound Persian cucumbers, halved lengthwise and cut into 1/2-inch pieces
2 (15-ounce) cans chickpeas, drained
Big handful dill, chopped
Big handful mint leaves, chopped
2 scallions, thinly sliced

To a large bowl, add the yogurt, garlic, olive oil, honey and the juice of 1/2 lemon; whisk to combine. If it seems too thick, loosen it up with a splash of water or more lemon juice. Season well with salt and pepper.

To the yogurt, add the cucumbers, chickpeas, dill, mint and scallions, and squeeze the remaining 1/2 lemon over the mixture. Toss to coat. Taste and season well with salt and pepper.

To serve, drizzle with additional olive oil.

Nutrition
Amount per serving
Calories: 460
Total Fat: 17g
Saturated Fat: 4g
Sodium: 1027mg
Total Carbohydrate: 61g
Dietary Fiber: 15g
Sugars: 16g
Protein: 22g

Blended Brownie Oats

Makes 4 servings

Ingredients:

2 cups rolled oats

4T chia seeds

6T unsweetened cocoa powder

2 scoops chocolate protein powder

1 1/2 - 2 1/2 cup milk

1 cup Greek yogurt

6T maple syrup

4T almond butter

2t vanilla extract

pinch of sea salt

4T mini chocolate chips

Add oats, chia seeds, cocoa powder, protein powder, milk, yogurt, maple syrup, nut butter, vanilla, and salt to a blender.

Blend until smooth and creamy -- portion out into jars

Stir in chocolate chips

Refrigerate overnight 

Strawberry Cheesecake Smoothie

I'm always in search of easy options for quick and filling bfasts OR a 2nd dinner/snack option for B after swim pracitce -- this is IT!!!  So yummy and quick to make!!  I sometimes throw some spinach in there too for good measure :)

Ingredients:

1 cup frozen strawberries

1 scoop vanilla protein powder

1/4c cottage cheese

1/4 c greek yogurt

3/4c almond milk

1T peanut butter

1T honey

3-4 cubes of ice

Pasta Salad - Evan friendly

 

🛒 Ingredients

• 1 lb rotini or penne

• 2 cups shredded rotisserie chicken

• ½ cup shredded mild cheddar

• ½ cup mozzarella cubes

• 4 slices cooked bacon (optional but very motivating 😄)

• ½ cup finely shredded carrots (small so he doesn’t notice much)

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🥣 Light Creamy Dressing (Still Athlete-Friendly)

Whisk together:

• ½ cup plain Greek yogurt

• 2 tbsp olive oil

• 1–2 tbsp ranch seasoning

• ½ tsp salt

• Splash of milk to thin

This keeps protein higher than mayo but still tastes like ranch.

Immune Boosting Bone Broth

State basketball this weekend and poor Evan has been down and out since Saturday, SO tried a bone broth to boost his immune before the weekend!!!

Ingredients:

• 2–3 lbs chicken bones
  (rotisserie carcass works great)

• 1 onion (quartered)

• 3 carrots (rough chopped)

• 3 celery stalks

• 3–4 garlic cloves (smash them)

• 1–2 tbsp apple cider vinegar

• 1 tsp salt (add more later)

• 1 tsp whole peppercorns

• Optional: fresh ginger (great for cough)

• Optional: turmeric (anti-inflammatory)

• Optional: parsley

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🥣 How To Make It (Stovetop)

1. Put everything in a large pot.

2. Cover with water (about 2 inches above bones).

3. Add apple cider vinegar.

4. Let sit 20–30 minutes before turning heat on.

5. Bring to a gentle boil.

6. Reduce to LOW simmer.

7. Simmer 4–8 hours (longer = richer).

8. Skim foam off top occasionally.

9. Strain and store.

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⏲ If You Have a Slow Cooker

• Low for 12–24 hours.

• Same ingredients.

• Even better extraction.

Grilled Chicken Sandwich

 Needed a healthy and filling dinner to fuel B after his swim meet this weekend, so this was it!!  He paired it with edamane and some french fries - we did a side salad!!  It was DELICIOUS!!!  New family fav!!

Serves 4

Ingredients:

2 large chicken breasts (or 4 thin cutlets)

2T olive oil

1t garlic powder

1t paprika

1t italian dressing

1/2t salt

1/2t pepper

For sandwiches:

4 buns (ciabatta works great!)

Lettuce

Tomato slices

Cheese (cheddar, provolone, swiss)

Mayo, Mustard, or Aioli

Prep the chicken - slide in half horizontally to make thinner pieces.

Drizzle olive oil over chicken - then season with garlic powder, paprika, italian seasoning, Salt, pepper.  Let sit 10-20 minutes 

Heat grill to medium-high heat.  Cook chicken 4-6 minutes per side. Internal temp should be 165.

Add cheese last minute - close lid to melt.

Lightly toast buns on grill for 1-2 minutes

Assemble - layer:

Bun

Sauce

Chicken

Lettuce

Tomato

Cheese

Top Bun

(We added avocado, bacon, and even some pesto!)

Honey Chipotle Chicken Bowls

 

Ingredients:

Honey Chipotle Chicken

• 1¼ lbs boneless skinless chicken breast (or thighs)

• 1½ tbsp olive oil

• 1½ tbsp honey

• 1 tbsp chipotle peppers in adobo, finely chopped
  (or 1½ tsp chipotle powder for mild spice)

• 1 tsp smoked paprika

• ¾ tsp garlic powder

• ½ tsp cumin

• ¾ tsp salt

• ¼ tsp black pepper

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Cilantro Lime Rice

• 1½ cups dry white or jasmine rice (makes ~4½ cups cooked)

• 2 tbsp chopped cilantro

• 1–1½ limes, juiced

• Salt to taste

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Bowl Add-Ins

• 1 cup black beans, rinsed & drained

• 1 cup corn (canned or frozen/thawed)

• 1½ avocados, diced
  (pack separately for lunch)

• ½ cup pickled red onions

• Lime wedges (optional)

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 Instructions

1. Cook the Rice

• Cook rice according to package directions.

• While warm, stir in lime juice, cilantro, and a pinch of salt.

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2. Cook the Chicken

1. Cut chicken into bite-size pieces.

2. Toss with olive oil, honey, chipotle, spices, salt & pepper.

3. Cook in a large skillet over medium-high heat for 6–8 minutes, stirring, until fully cooked and lightly caramelized.

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3. Quick Pickled Red Onions (Optional but 🔥)

• Thinly slice 1 small red onion.

• Cover with:

  • ½ cup vinegar

  • ½ cup water

  • 1 tsp sugar

  • ½ tsp salt

• Let sit 20–30 minutes.

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Assemble Bowls

Each bowl:

• ~1 cup rice

• ~5 oz chicken

• Beans + corn split evenly

• Avocado added fresh (or in small container for lunch)

• Pickled onions + lime wedge on top