Tzatziki
A cool, creamy yogurt-based sauce made with cucumber, garlic, and olive oil. Tzatziki is an easy way to add flavour and protein to wraps, grain bowls, grilled chicken, roasted vegetables, or pita.
Prep time: 10 minutes
Chill time: 30 minutes-2 hours
Total time: 40 minutes-2 hours 10 minutes
Makes: About 2 cups
Ingredients
¾ English cucumber, partially peeled
1 teaspoon salt, divided
2 cups plain Greek yogurt
3-5 cloves garlic, finely grated or minced
1 teaspoon white vinegar
1 tablespoon extra-virgin olive oil
1 tablespoon fresh dill or mint, chopped (optional)
¼ teaspoon ground black pepper
Pita bread and sliced vegetables, for serving (optional)
Instructions
Prepare the cucumber: Grate the cucumber using a box grater. Toss with ½ teaspoon of salt and let sit for a few minutes. Place the cucumber in cheesecloth or a clean kitchen towel and squeeze out as much liquid as possible. Don't skip this step because it prevents watery tzatziki.
Make the garlic mixture: In a medium bowl, combine the garlic, remaining ½ teaspoon salt, vinegar, and olive oil.
Combine: Add the drained cucumber, Greek yogurt, black pepper, and fresh dill or mint, if using. Stir until well combined.
Chill: Cover and refrigerate for at least 30 minutes. Chilling allows the flavours to develop and gives the tzatziki a thicker, creamier texture.
Serve: Stir before serving. Enjoy with pita, fresh vegetables, grilled chicken, wraps, grain bowls, or as a dip.
Athlete Tip
Tzatziki is an easy way to add flavour and some protein to meals and snacks. Try it as a topping for chicken and quinoa bowls, a spread in a chicken hummus wrap, or a dip with vegetables and pita.
Storage
Store in an airtight container in the refrigerator for up to 4 days.
Nutrition
Per 1 tablespoon:
Calories: 16 kcal
Carbohydrates: 1 g
Protein: 1.5 g
Fat: 0.7 g
Fiber: 0.1 g
Nutrition information is an estimate and may vary depending on the specific ingredients and brands used.
Homemade Salsa
A bright, zesty salsa made with fresh tomatoes, lime, cilantro, and jalapeño. It's an easy way to add flavour, vegetables, and freshness to tacos, burritos, quesadillas, grain bowls, or serve as a dip with tortilla chips.
Prep time: 10 minutes
Total time: 10 minutes
Servings: 4
Ingredients
¼ white onion, roughly chopped
1 garlic clove, chopped
1 lb Roma or other small tomatoes, cut into large chunks
1 jalapeño, chopped (remove seeds for less heat)
¼ cup fresh cilantro
Juice and zest of 1 lime
½ teaspoon sea salt
¼ teaspoon ground cumin
Pinch of sugar
Instructions
Chop the onion and garlic: Add the onion and garlic to a food processor and pulse until finely chopped.
Add the remaining ingredients: Add the tomatoes, jalapeño, cilantro, lime juice and zest, salt, cumin, and sugar.
Pulse: Pulse several times until the ingredients are combined but still slightly chunky. Avoid over-processing.
Adjust the texture: If the salsa is too watery, strain out some of the excess liquid. Stir until you reach your preferred consistency.
Serve: Enjoy immediately with tortilla chips or spoon over tacos, burritos, quesadillas, chicken, eggs, or grain bowls.
Athlete Tip
Salsa is an easy way to add flavour, vegetables, and freshness to meals without making them heavy. Try adding it to chicken quesadillas, burrito bowls, eggs, or grilled chicken.
Storage
Store in an airtight container in the refrigerator and enjoy within 3-4 days for the best quality.
Nutrition
Per serving (¼ recipe):
Calories: 54 kcal
Carbohydrates: 11 g
Protein: 2 g
Fat: 0.5 g
Fiber: 2.5 g
Sugar: 7 g
Sodium: 290 mg
Nutrition information is an estimate and may vary depending on the specific ingredients and brands used. Sodium will vary depending on the amount of salt added.
Hummus
A creamy, protein- and fiber-rich dip made with chickpeas, tahini, lemon, and garlic. Hummus is a versatile addition to snacks and meals- serve it with vegetables and pita, spread it on wraps, or add it to grain bowls.
Prep time: 5 minutes
Total time: 5 minutes
Servings: 8
Ingredients
1½ cups cooked chickpeas, drained and rinsed
⅓ cup smooth tahini
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice, plus more to taste
1 garlic clove
½ teaspoon sea salt
5 tablespoons water, or as needed
Paprika, red pepper flakes, and/or fresh parsley, for garnish
Warm pita bread and/or fresh vegetables, for serving
Instructions
Blend: Add the chickpeas, tahini, olive oil, lemon juice, garlic, and salt to a high-speed blender or food processor.
Add water: Blend until smooth and creamy, gradually adding the water as needed to reach your desired consistency.
Taste and adjust: Add more lemon juice or salt if needed.
Serve: Transfer the hummus to a serving bowl. Drizzle with a little olive oil and garnish with paprika, red pepper flakes, or fresh parsley, if desired.
Enjoy: Serve with pita and fresh vegetables, or use as a spread in wraps and sandwiches.
Athlete Tip
Hummus is an easy way to add plant-based protein, carbohydrates, and healthy fats to meals and snacks. Pair it with pita and vegetables for a balanced snack, spread it on a chicken wrap, or add a scoop to a grain bowl.
Storage
Store hummus in an airtight container in the refrigerator for up to 5 days.
Nutrition
Per serving (⅛ recipe):
Calories: ~155 kcal
Carbohydrates: ~12 g
Protein: ~4 g
Fat: ~10 g
Fiber: ~3 g
Sugar: ~1 g
Sodium: ~150 mg
Nutrition information is an estimate and may vary depending on the specific ingredients and brands used.
Fresh Basil Pesto
A bright, flavourful sauce made with fresh basil, toasted pine nuts, garlic, lemon, and olive oil. Pesto is an easy way to add flavour and healthy fats to pasta, grain bowls, wraps, sandwiches, chicken, and roasted vegetables.
Prep time: 5 minutes
Total time: 5 minutes
Makes: 1 cup
Ingredients
½ cup toasted pine nuts
2 tablespoons fresh lemon juice
1 small garlic clove
¼ teaspoon sea salt
Freshly ground black pepper, to taste
2 cups fresh basil leaves
¼ cup extra-virgin olive oil, plus more as needed
¼ cup freshly grated Parmesan cheese (optional)
Instructions
Blend the base: Add the toasted pine nuts, lemon juice, garlic, salt, and black pepper to a food processor. Pulse until finely chopped.
Add the basil: Add the fresh basil leaves and pulse until combined.
Add the olive oil: With the food processor running, slowly drizzle in the olive oil. Continue blending until the pesto reaches your desired consistency.
Add Parmesan: If using, add the Parmesan and pulse briefly to combine.
Adjust: Add a little more olive oil if you prefer a thinner, smoother pesto.
Athlete Tip
Pesto is an easy way to add flavour and healthy fats to an athlete's meals. Try mixing it into pasta, spreading it on a chicken wrap, or adding a spoonful to a grain bowl with chicken and vegetables.
Storage
Store in an airtight container in the refrigerator for up to 5 days. To help prevent browning, drizzle a thin layer of olive oil over the surface before refrigerating.
Nutrition
Per 1 tablespoon:
Calories: ~75 kcal
Carbohydrates: ~1 g
Protein: ~1 g
Fat: ~7 g
Fiber: ~0.5 g
Sugar: ~0 g
Sodium: ~80 mg
Nutrition information is an estimate and will vary depending on the specific ingredients and brands used, particularly whether Parmesan cheese is included.
Everyday Salad Dressing
A simple, versatile dressing made with olive oil, lemon juice, Dijon mustard, and garlic. Use it to add flavour to salads, grain bowls, roasted vegetables, or wraps.
Prep time: 5 minutes
Total time: 5 minutes
Servings: 4
Ingredients
3 tbsp olive oil
1 tbsp fresh lemon juice or red wine vinegar
1 tsp Dijon mustard
1 small garlic clove, minced or ½ tsp garlic powder
½ tsp fine sea salt
¼ tsp black pepper
Optional: 1-2 tsp honey for a slightly sweeter dressing
Instructions
Combine: Add all ingredients to a small bowl or jar.
Mix: Whisk together or seal the jar and shake until well combined.
Taste: Add more lemon juice or vinegar for brightness, or a little honey for sweetness.
Serve: Drizzle over salads, grain bowls, roasted vegetables, or wraps.
Storage
Store in a sealed container in the refrigerator for up to 1 week when made with vinegar. If using fresh lemon juice, use within 24 hours for the best flavour. Shake or stir before serving.
Athlete Tip
A homemade dressing is an easy way to add healthy fats and flavour to meals. Try it on a grain bowl with rice or quinoa, chicken, roasted vegetables, and avocado for an easy athlete-friendly meal.
Nutrition
Serving size: 1 tablespoon
Calories: ~100 kcal
Fat: 11 g
Saturated fat: 1.5 g
Carbohydrates: 1 g
Protein: 0 g
Sodium: ~300 mg
Nutrition is an estimate and is based on the recipe without optional honey. Values may vary depending on the specific ingredients used.
Fresh Tomato Sauce
A fresh and flavourful homemade tomato sauce made with ripe tomatoes, garlic, basil, and olive oil. Perfect for pasta, pizza, grain bowls, or roasted vegetables.
Prep time: 20 minutes
Cook time: 35 minutes
Total time: 55 minutes
Servings: 4
Makes: About 2 cups
Ingredients
3 lb medium on-the-vine tomatoes
2 tbsp extra-virgin olive oil
⅓ cup finely minced shallot or onion
2 large garlic cloves, finely minced
½ tsp sea salt
Black pepper, to taste
1 tbsp tomato paste
2 tsp balsamic vinegar
¼ tsp sugar
¼ tsp dried oregano
¼ tsp red pepper flakes
1 sprig fresh basil
Instructions
Prepare the tomatoes: Slice the tomatoes in half and scoop out the seeds. Using the large holes of a box grater, grate the cut side of each tomato into a large bowl, leaving the skins behind.
Sauté the aromatics: Heat the olive oil in a medium pot over low heat. Add the shallot or onion, garlic, salt, and black pepper. Cook for about 3 minutes, stirring frequently.
Simmer: Add the grated tomatoes, tomato paste, balsamic vinegar, sugar, oregano, red pepper flakes, and basil sprig. Cover and simmer over low heat for about 30 minutes, stirring occasionally.
Finish: Remove the basil sprig and season with additional salt and pepper to taste.
Serve: Toss with pasta, spoon over pizza or polenta, or use as a sauce for chicken, vegetables, or grain bowls.
Storage
Store in an airtight container in the refrigerator for up to 4-5 days. The sauce can also be frozen for up to 3 months. Thaw in the refrigerator and reheat gently before serving.
Athlete Tip
Pair tomato sauce with a carbohydrate-rich food such as pasta, rice, potatoes, or polenta and a protein source such as chicken, lean ground meat, beans, or lentils for a balanced meal that supports training and recovery.
Nutrition
Serving size: ½ cup
Calories: ~120 kcal
Carbohydrates: ~11 g
Protein: ~2 g
Fat: ~7 g
Saturated fat: ~1 g
Fiber: ~3 g
Sugar: ~7 g
Sodium: ~300 mg
Nutrition is an estimate and may vary depending on the tomatoes and specific ingredients used.
