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TRAINERS IN THE KITCHEN


Good nutrition doesn’t have to be boring! Josh, Maggie, and Heather have taken to the kitchen to share some of their favorite healthy recipes. 

Pre Workout Snacks Do's & Don'ts
By: Josh Dolph

Life is busy. We don’t always have time to make the “perfect” pre-workout meal. Knowing what foods can drag you down or get you ready can make a big difference in your workout.

Avoid: Snacks high in fat and fiber can weigh you down and lead to a slow/sluggish feeling. Examples include leafy greens, black beans, non-whole grain breads, and seeds. These foods are best utilized 2-3 hours before a workout or directly after a workout.

Eat: Snacks high in carbs, moderate in protein, and low in fats and fiber are great sources of quick and sustainable energy before a workout. Great pre-workout snacks include Greek yogurt, granola, bananas, apples, berries, almond butter, honey, or a scoop of protein powder.


Beth's African Peanut Stew
By: Heather Bucksner
“A filling, meat-free meal option.”
  • 1 tsp extra-virgin olive oil
  • 1 medium sweet onion
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 jalapeño, seeded & diced (optional)
  • 1 medium sweet potato, peeled and chopped into ½-inch pieces
  • 1 (28 oz) can diced tomato with juice
  • Sea salt & freshly ground black pepper
  • 1/3 cup natural peanut butter
  • 4 cups vegetable broth, extra if needed
  • 1½ tsp chili powder
  • 1/4 tsp cayenne pepper (optional)
  • 1 (15 oz) can chickpeas drain and rinse
  • 2 handfuls baby spinach or kale leaves, torn with stems removed
  • Fresh cilantro or parsley (garnish)
  • Roasted peanuts (garnish)
In a large saucepan, heat oil over medium heat. Add the onion and garlic and sauté for 5 minutes, or until onion is translucent. Add the bell pepper, jalapeño, sweet potato, and tomatoes with juices. Raise to medium-high heat and simmer for 5 minutes. Season with salt and pepper.
In a medium bowl, whisk together peanut butter and 1 cup of the vegetable broth until no clumps remain. Stir mixture into the cooked vegetables, along with the remaining 3 cups broth. Add the chili powder and the cayenne.
Cover the pan with a lid and reduce the heat to medium-low. Simmer for 10-20 minutes, or until the sweet potato is tender. Stir in the chickpeas and spinach. Cook until spinach is wilted. Season with salt and pepper. Ladle the stew into bowls and garnish with cilantro and roasted peanuts.


Brussel Sprout Salad
By: Maggie Thomas
“This fresh and tasty salad is a great compliment to grilled meats or a great lunch all on its own.”
  • 1 lb brussel sprouts, halved
  • 2 tbs olive oil
  • salt & pepper
  • 5 cups spinach or spring mix lettuce
  • 1 apple, sliced
  • 1/4 cup chopped pecans
  • 1/4 cup goat, blue, or feta cheese
  • 1 cup balsamic dressing (skinny)

Preheat oven to 400. Foil and oil a rimmed baking sheet. Trim sprouts. Toss them with olive oil, salt and pepper. Spread across baking sheet and roast for 30-45 minutes until brown with some crispy edges. Set aside to cool.
Once cooled, toss the lettuce apple slices, pecans, cheese and brussel sprouts. Add dressing right before serving. 

Trainer Tip: Going heavy on the dressing can greatly increase the calories, fat and sugar. Avoid this by dishing salad individually and adding 1-2 TBS of salad dressing per serving.