Cooking With Athletes



 
Welcome to Cooking with Athletes

Cooking with Athletes answers the question “What should an athlete eat to perform their best on and off the field?” It's a tool that connects athletes to athletes, and parents to athletes, with the hope to encourage better fueling for health and performance. By sharing recipes, knowledge, and experience from current and former athletes, chefs who cook for them, and trainers who strengthen them, we hope to enrich the lives of athletes everywhere.

 

Recipe of the Day

Healthy Philly Cheese Steak
recipe image Description

Bet you never thought "healthy" and "Philly Cheese Steak" would be paired together!  This mouth-watering recipe will satisfy your craving without all the calories.  A great option for leftovers from our London Broil recipe!

Nutritional Tips

This recipe is made healthier by using a lean red meat and a whole wheat sub roll. Eating this occassionally can fit into a healthy fueling plan.  Try to add exra vegetables by increasing the amount of peppers and onions used. Decrease calories and fat by using only one slice of cheese.

Rating:
 

Ingredients
At a glance
Sport
Course
Makes
2
  • 1/2 red bell pepper
  • 1/4 red onion
  • 1 tsp extra virgin olive oil
  • 6 oz thinly sliced London Broil
  • 3 slices low-fat provolone cheese
  • 2 whole wheat hoagie rolls
Methods/steps
  1. Preheat oven to 425 degrees F.
  2. Line two baking sheets with tinfoil.
  3. Toss red pepper and red onion with extra virgin olive oil.
  4. Place on one baking sheet, and roast until soft (about 10 minutes).
  5. Spray other baking sheet with cooking spray and top with pre-cooked London Broil slices.
  6. Top with the onion and pepper mix and provolone cheese.
  7. Place in the oven until cheese is melted (about 5 minutes).
  8. Slice roll in half and toast in the oven. Remove roll from oven and fill with ingredients.
  9. Fold, serve, indulge!
Nutritional Facts

Nutrition Facts

Cook Time   20 min
Serves   2
 
Amount Per Serving
 
Calories   700
Total Fat   35g
Saturated Fat  14g
Trans Fat  0g
Cholesterol   82mg
Sodium   589mg
Total Carbohydrates   62g
Dietary Fiber  8g
Sugars  4g
Protein   41g
 

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Lemon Infused Chicken Breast
recipe image
 
Description

A refreshing and tasty choice for the protein part of your meal - chicken with a zing!

Nutritional Tips

Great choice for the protein portion of the meal! Now balance with your choice of vegetables and wholesome carbohdyrates!

Rating:

Ingredients
At a glance
Sport
Course
Makes
4
  • 4 3 oz boneless, skinless chicken breasts 
  • 4 oz lemon juice
  • 4 oz extra virgin olive oil
  • 1 tsp dried oregano
  • 1 tsp salt
  • 4 cloves garlic, diced
Methods/steps
  1. Combine lemon juice, olive oil, garlic, oregano, and salt in a plastic bag.
  2. Place chicken breasts into the mixture. Marinate for 1 hour (or overnight).
  3. Preheat oven to 425 degrees F.
  4. Place the marinated chicken in a shallow roasting pan.
  5. Bake for 35 minutes.
  6. Baste chicken twice with the lemon and garlic mixture before serving
Nutritional Facts

Nutrition Facts

Cook Time   45 min
Serves   4
 
Amount Per Serving
 
Calories   268
Total Fat   21g
Saturated Fat  4g
Trans Fat  0g
Cholesterol   64mg
Sodium   334mg
Total Carbohydrates   2g
Dietary Fiber  0g
Sugars  1g
Protein   18g
 

 


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Chicken Parmesan
recipe image
 
Description

An all-time favorite for those athletes that love Italian dishes! With a high-protein base it helps to ensure that athletes receive enough to support their training and recovery.

Nutritional Tips

Add cooked vegetables or a fresh green salad on the side or have a small side of whole wheat pasta with marinara sauce. Can also use crushed corn flakes, oatmeal or rice crispies for the “breaded” part!

This works okay for the night before a game. But be sure you are getting enough carbohydrates in by pairing this with sweet potates, whole wheat pasta, or bread.  Follow up with healthy snack before bedtime.


Rating:

Ingredients
At a glance
Sport
Course
Makes
4
  • 2 6 oz chicken breasts
  • 2 pieces toasted high-fiber whole wheat bread, crumbed
  • 4 tbsp grated Parmesan
  • 1 tsp dried basil
  • 1 tbsp chopped parsley
  • 1 egg white
  • 2 cups tomato sauce
  • 1 tbsp extra virgin olive oil
  • 2 oz shredded fresh mozzarella
Methods/steps
  1. Preheat oven to 450 degrees F.
  2. Combine 3 tbsp of grated Parmesan, bread crumbs basil, and parsely in bowl. Season with salt and pepper to taste.
  3. In a seperate bowl, beat 1 egg white.
  4. Place each piece of chicken first in the egg white, then coat in bread crumb mixture and set on large plate. 
  5. Add extra virgin olive oil to a large sauté pan and heat over high-medium heat.
  6. Place chicken on the hot pan and cook for approximately 2 minutes on one first side, and 1 minute on the other. 
  7. Add tomato sauce to pan; allow to heat through.
  8. Remove pan from heat and sprinkle with 2 oz of fresh mozzarella cheese and remaining Parmesan.
  9. Place in oven until cheese melts.
  10. Serve over pasta if desired, or simply enjoy alone!
Nutritional Facts

Nutrition Facts

Cook Time   15 min
Serves   4
 
Amount Per Serving
 
Calories   220
Total Fat   10g
Saturated Fat  4g
Trans Fat  0g
Cholesterol   34mg
Sodium   1097mg
Total Carbohydrates   15g
Dietary Fiber  3g
Sugars  6g
Protein   21g
 

 


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BBQ Chicken Burrito
recipe image
 
Description

A fun Mexican dish with a twist! Fuel your craving for Mexican food and surprise your taste buds with the BBQ sauce. 

Nutritional Tips

Add fresh or cooked vegetables like peppers and tomatoes on the side. Use avocado or guacamole as a healthy fat instead of cheese!

Rating:

Ingredients
At a glance
Sport
Course
Makes
4
  • 1 tsp olive oil
  • 3/4 lb skinless, boneless chicken breasts, diced into 1 inch pieces
  • 1/2 cup chopped onion
  • 3 cloves garlic, minced
  • 1/3 cup bottled barbecue sauce
  • 1 15 oz can black beans, drained
  • 1/2 cup shredded low-fat cheddar cheese
  • 4 10-inch whole-wheat tortillas
  • 1/4 cup low-fat sour cream
Methods/steps
  1. Heat oil in a large skillet over medium heat.
  2. Add chicken, onion, and garlic.  Stir consistently for 6 minutes.
  3. Once the meat has cooked through, stir in 1/3 a cup of barbeque sauce and black beans. 
  4. Sprinkle cheese on top and cook for five minutes.
  5. Warm tortillas in microwave for 50 seconds.
  6. Spoon 1/2 cup helpings of the mixture onto each tortilla. 
  7. Garnish with 1 tbsp of sour cream and roll into a burrito.
Nutritional Facts

Nutrition Facts

Cook Time  30 minutes
Serves  4
 
Amount Per Serving 
1 burrito (11oz)
 
Calories  413
Total Fat  9 g
Saturated Fat  1 g
Trans Fat  0 g
Cholesterol  52 mg
Sodium  1166 mg
Total Carbohydrates  48 g
Dietary Fiber  7 g
Sugars  9 g
Protein  32 g
 

 


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Asparagus and Canadian Bacon Omelet
 
recipe image Description

 

The vegetables and protein in this omelet are just what you need to get going in the morning. 
Nutritional Tips

Use fresh egg whites and go light on the cheese.  Breakfast sweet potatoes will be a great addition to add carbohydrates and complete the meal. 

Rating:

Ingredients
At a glance
Sport
Course
Makes
1
  • 10 stalks asparagus, trimmed and chopped
  • 1/4 cup plus 1 tbsp water
  • 2 slices (1 oz) Canadian bacon, diced 
  • 1 tsp extra-virgin olive oil
  • 1/2 cup liquid egg substitute, such as Egg Beaters
  • 1/4 cup shredded reduced-fat Cheddar cheese
  • 1/8 tsp salt
  • 1/8 tsp freshly ground pepper
Methods/steps
  1. Bring asparagus and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the asparagus is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes.
  2. In a medium sized pan, add Canadian bacon and oil, stir to coat. 
  3. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula until the egg is starting to set, about 20 seconds.
  4.  Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
  5. Sprinkle cheese, salt and pepper over the omelet. Lift up an edge of the omelet and drizzle the remaining 1 tbsp water under it.
  6.  Cover, reduce heat to low and cook until the egg is completely set and the cheese is melted, about 2 minutes.
  7.  Fold over using the spatula and serve.
Nutritional Facts

Nutrition Facts

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Amount Per Serving
 
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Cholesterol  aaaaaaaaa
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Dietary Fiber  aaaaaaaaa
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Turkey Burger
recipe image
 
Description

This delicious turkey burger will add variation to your typical grilling fare.  It uses a leaner protien but has all the flavor of a great juicy burger!

Nutritional Tips

Lean ground turkey is lower in fat, tastes great and is a perfect substitute for a beef burger. This meal is protein packed and just needs a side salad, corn on the cob or grilled vegetables to complete it!

Rating:

Ingredients
At a glance
Sport
Course
Serves
4
  • 1/4 lb 93% lean ground turkey
  • 1 package instant oatmeal, unflavored
  • 1/2 tsp cayenne pepper
  • 2 oz lite soy sauce
  • 2 oz Worcestershire sauce
  • 2 tbsp garlic powder
  • 1/2 tsp dried oregano
  • 1/2 tsp dried basil
  • 4 whole wheat burger buns
Methods/steps
  1. In a large mixing bowl add ground turkey, instant oatmeal, cayenne pepper, soy sauce, and Worcestershire sauce.
  2. Mix thoroughly, then season with garlic powder, dried oregano, and dried basil.
  3. Make into patties and place into the freezer brifely to firm up, preheat grill while waiting. 
  4. Spray grill with non-stick cooking spray, then grill burger for 34 minutes.
  5. Flip and grill other side for 3 minutes.
  6. Place cooked patties on whole wheat burger buns and serve.
Nutritional Facts

Nutrition Facts

Cook Time  30 minutes
Serves  4
 
Amount Per Serving  7oz
 
Calories  370
Total Fat  11 g
Saturated Fat  3 g
Trans Fat  0 g
Cholesterol  81 mg
Sodium  772 mg
Total Carbohydrates  35 g
Dietary Fiber  5 g
Sugars  6 g
Protein  34 g
 

 


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Turkey Casserole
recipe image Description

For casserole lovers everywhere!  This casserole combines a variety of easy ingredients that offer a savory, filling meal. 

Nutritional Tips

This recipe has a lot of processed ingredients, is low in fiber and high in saturated fat.  If you want a casserole type dish, look for some nutritionally improved alternatives that are higher in fiber and lower in fat! 

Rating:

Ingredients
At a glance
Sport
Course
Serves
8
  • 3 tbsp butter
  • 2 tbsp chopped onion
  • 2 tbsp all-purpose flour
  • 1 cup evaporated non-fat milk
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 cups prepared bread stuffing
  • 1 cup cooked diced turkey meat
  • 1 cup shredded cheddar cheese
  • 2 cups potatoes, mashed
Methods/steps
  1. Preheat oven to 350 degree F.
  2. Lightly grease a 9 x 13-inch baking dish.
  3. Melt butter in a saucepan, add onions and cook until soft.
  4. Blend in all-purpose flour, and slowly stir in evaporated non-fat milk.
  5. Season with salt and pepper. Stir over low heat for 5 minutes.
  6. Spread the mashed potatoes on the bottom of the baking dish, spread turkey meat evenly on top. 
  7. Pour the butter sauce over the turkey and sprinkle half of the shredded cheddar cheese over this mixture. 
  8. Spread the stuffing on top and sprinkle with remaining 1/2 cup of cheese.
  9. Bake for 45 minutes and serve.
Nutritional Facts

Nutrition Facts

Cook Time  1 hour
Serves  8
 
Amount Per Serving  7oz
 
Calories  300
Total Fat  16 g
Saturated Fat  7 g
Trans Fat  0 g
Cholesterol  40 mg
Sodium  870 mg
Total Carbohydrates  25 g
Dietary Fiber  2 g
Sugars  6 g
Protein  13 g
 

 


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Lemon Cream Pasta with Chicken
recipe image
 
Description

Another tasty combination of pasta and chicken. The lemon in this recipe adds a refreshing and light flavor. 

Nutritional Tips

The heavy cream in this recipe makes it a high-fat choice. Go light on the cream or try a low-fat milk instead. Pair with vegetables like a side salad or the Roasted Okra. Also opt for a whole-wheat pasta.

Rating: 

Ingredients
At a glance
Sport
Course
Makes
4
  • 3 skinless, boneless chicken breast, halved
  • 1 lemon, quartered
  • 2 tsp garlic powder 
  • 1 tsp ground black pepper
  • 2 (14.5 oz) cans chicken broth
  • 1/4 cup fresh lemon juice
  • 1 (8 oz) package rotelle (wagon wheel) pasta
  • 1 cup heavy cream
  • 1 tsp grated lemon zest
Methods/steps
  1. Preheat oven to 350 degrees F.
  2. Place chicken in a lightly greased baking dish. Squeeze lemon over both sides of the chicken breasts and season using 1 1/2 tsp garlic powder and 3/4 tsp pepper.
  3. Bake for 40 minutes, or until juices run clear and chicken is no longer pink inside.
  4. Meanwhile, in a large saucepan, season the chicken broth with the remaining 1/2 tsp garlic powder and 1/4 tsp pepper. Bring to a boil and add lemon juice and pasta.
  5. Cook over medium heat, stirring occasionally, until all liquid is absorbed, about 25 minutes.
  6. Cut cooked chicken into bite-sized pieces and stir into cooked pasta.  Add cream and lemon zest. Cook over low heat for 5 minutes, stirring consistently. 
  7.  Remove from heat and let stand 5 minutes before serving. 
Nutritional Facts

Nutrition Facts

Cook Time  1 hour
Serves  4
 
Amount Per Serving
 
Calories  534
Total Fat  25 g
Saturated Fat  14 g
Trans Fat  --
Cholesterol  138 mg
Sodium  1083 mg
Total Carbohydrates  49 g
Dietary Fiber  3.6 g
Sugars  3.7 g
Protein  31 g
 

 


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Basil Chicken with Angel Hair Pasta
recipe image
 
Description

A perfectly satisfying pasta dish. 

Nutritional Tips

A perfect pasta dish the night before or after a game. Add a salad or steamed veggies on the side. 

Rating: 

Ingredients
At a glance
Sport
Course
Makes
4
  • 1 package angel hair pasta
  • 2 tsp olive oil
  • 1/2 cup onion, finely chopped
  • 1 clove garlic, chopped
  • 2 1/2 cups tomatoes, chopped
  • 2 cups boneless chicken breast halved, cooked and cubed
  • 1/4 cup fresh basil, chopped
  • 1/2 tsp salt
  • 1/8 tsp hot pepper sauce
  • 1/4 cup Parmesan cheese
Methods/steps
  1. In a large pot of salted boiling water, cook angel hair pasta until it is al dente, about 8 to 10 minutes. Drain and set aside.
  2. In a large skillet, heat oil over medium-high heat. Sauté the onions and garlic. 
  3. Stir in the tomatoes, chicken, basil, salt and hot pepper sauce.
  4. Reduce heat to medium, cover, and simmer for about 5 minutes, stirring occasioanlly, until tomatoes are soft.
  5. Toss sauce with pasta to coat. 
  6. Serve with Parmesan cheese.
Nutritional Facts

Nutrition Facts

Cook Time  20 min
Serves  4
 
Amount Per Serving
 
Calories  362
Total Fat  10.8 g
Saturated Fat  2.7 g
Trans Fat  --
Cholesterol  57 mg
Sodium  536 mg
Total Carbohydrates  38 g
Dietary Fiber  3.7 g
Sugars  4.9 g
Protein  28.4 g
 

 


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Canadian Bacon and Egg English Muffin
 
recipe image Description

A delicious start to your day. Take a few minutes to put this sandwich together at home home rather than cruising through a fast food restaurant.

 

Nutritional Tips

Great option to start the day with a balance of nutrients, but it is high in saturated fat.

Tips to improve: Use 2-4 egg whites instead of 2 whole eggs and try sliced avocado instead of cheese.

Rating:

Ingredients
At a glance
Sport
Course
Makes
1
  • 1 slice Cheddar cheese
  • 1 whole wheat English muffin
  • 2 slices Canadian bacon
  • 2 large eggs
Methods/steps
  1. Toast english muffin.
  2. In a bowl the diameter of the muffin, break two eggs and whisk.
  3. Place bowl in microwave for 1-2 minutes or until cooked. 
  4. Place 2 slices of Canadian bacon and 1 slice on cheddar cheese on one half of the English Muffin, and microwave for 30 seconds.
  5. Place eggs on top of bacon and cheese and enjoy!
Nutritional Facts

Nutrition Facts

Cook Time  7 min
Serves  1
 
Amount Per Serving  8 oz
 
Calories  480
Total Fat  24 g
Saturated Fat  10 g
Trans Fat  0 g
Cholesterol  481 mg
Sodium  1539 mg
Total Carbohydrates  29 g
Dietary Fiber  5 g
Sugars  6 g
Protein  37 g
 

 


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Turkey Cranwich
recipe image
 
Description

This is better than Thanksgiving leftovers! A whole lot of flavor sandwiched in between two slices of high-fiber bread is a great lunchtime selection.

Nutritional Tips

This sandwich offers great flavors with healthy fat, protein and fiber. The cranberries are packed full of antioxidants, while the walnuts offer important fatty acids. Look for bread with 3-5g of fiber per serving, or try this in a high-fiber or brown rice tortilla and skip on the Swiss cheese since you will be enjoying the cream cheese spread. Have fresh vegetables or a salad on the side!

Rating:
 

Ingredients
At a glance
Sport
Course
Makes
4
  • 1/4 cup low-fat cream cheese
  • 8 slices whole wheat bread
  • 1/2 cup chopped walnuts
  • 12 oz cooked turkey slices
  • 1/2 cup whole cranberry sauce
  • 4 slices low-fat Swiss cheese
  • 4 leaves lettuce
Methods/steps
  1. Divide cream cheese between four slices of bread.
  2. Sprinkle each slice with walnuts, then top with 3 oz of turkey each.
  3. Layer each slice of bread with 1/8 cup of cranberry sauce.
  4. Top with low-fat Swiss cheese, lettuce, and the other slice of bread.
  5. Serve with your choice of side.
Nutritional Facts

Nutrition Facts

Cook Time 10 Minutes
Serves 4
 
Amount Per Serving
 1 Sandwich
Calories 600
Total Fat 24g
Saturated Fat 5g
Trans Fat 0g
Cholesterol 45mg
Sodium 1500mg
Total Carbohydrates 66g
Dietary Fiber 8g
Sugars 16g
Protein 34g
 

 


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Athlete of the Week

Lance Laing
Lance Laing

Sport:
Soccer

Team:
Fort Lauderdale Strikers

Bio:

Laing spent preseason on trial with the Columbus Crew and Real Salt Lake of Major League Soccer in hopes of securing a contract. Laing scored a stunning freekick upon returning to Fort Lauderdale in a preseason friendly against Old Dominion University. He switched from the number 6 to the number 16 jersey for the 2012 season.

Charity of the Week

 

FLIPANY

 

Florida Introduces Physical Activity and Nutrition to Youth (FLIPANY)’s mission is to empower youth and their families through physical activity and nutrition education programs while raising awareness and creating policies for a healthier community.

After fifteen years of experience teaching nutrition and physical activity to youth, Lynne Kunins established FLIPANY as a 501c (3) non-profit organization in 2005. She saw, first hand, the ill effects lack of access to nutrition and physical education had on children who were living in low-income communities. Lynne developed FLIPANY to address the health and education disparities in these underserved areas of Florida.

FLIPANY serves youth and families, including seniors, through collaborations with community centers, parks, and other social services agencies. Our innovative programs fight childhood obesity and hunger by focusing on healthy food preparation, food security, physical education and work-site wellness. Many of our programs include on site food demonstrations, nutrition education and cooking classes.

FLIPANY is the lead Florida partner of the Share Our Strength’s Cooking Matters® Program, nationally sponsored by the ConAgra Foods® Foundation and Wal-Mart.  Cooking Matter’s collaborative program model connects families with food by teaching them how to prepare healthy, tasty meals on a limited budget. Professional chefs and nutritionists volunteer their time and expertise to lead hands-on courses that teach adults, teens and youth how to purchase and prepare healthy foods in safe and tasty ways.



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