Lunch and Dinner
Lunch and dinner foods are basically interchangeable. The recipes in this chapter are for more substantial meals; they have ingredients that will fill you up for the second half of your day. The balance of protein, healthy fat, fiber, and colorful vegetables will help keep you away from mindless snacking. It’s time to upgrade your main meals.
These larger meals are best eaten a few hours before or a few hours after exercise when your body has ample time to digest the nutrients.
Sliders with Sweet Potato Buns
Tara’s Lean and Mean Turkey Meatballs
Wally’s Sweet Potato Patties with Blueberry Basil Glaze
Lemon-Basil Chicken with Brown Rice Pasta
Mat’s Easiest Veggie Burgers Ever
◁ Sliders with Sweet Potato Buns
Sweet potatoes and burgers became a ritual for us after long training sessions. There is something about the combination that brings athletes back to life after a tough workout. This recipe comes from Charlotte Mason of Kaleyeahcatering.com. We are so excited she let us share her most popular recipe! Follow her mouthwatering Instagram @Kaleyeahkitchen.
Buns:
2 organic sweet potatoes, at least 3 inches (7.6 cm) in diameter
1 teaspoon paprika
Sea salt and black pepper to taste
2 tablespoons (28 g) organic coconut oil or grass-fed ghee
Burgers:
1 pound (454 g) grass-fed beef
1 teaspoon sea salt
1 teaspoon black pepper
4 tablespoons (60 ml) olive oil
Toppings:
Lettuce, tomato, or whatever you want!
Preheat the oven to 400°F (200°C).
Slice the sweet potatoes into 1/4-inch (6 mm) rounds and arrange in single layer on a rimmed dark metal baking sheet. Sprinkle with paprika, salt, and pepper. Coat with coconut oil or ghee and bake for 25 minutes or until the edges begin to crisp.
For the burgers, make 4 patties, season with salt and pepper, and drizzle with olive oil.
On a gas grill or grill pan, cook burgers over medium-high heat for 3 to 4 minutes on each side or until cooked through.
Place the cooked burger, lettuce, tomato, onion, and any other toppings between two sweet potato “bun” halves and secure with a toothpick.
Servings: 4 sliders
Notes: These are a great option to bring to a party or potluck. They are bound to be a hit!
DID YOU KNOW? Grass-fed beef, although more expensive than conventional beef, packs in a lot more nutrition. It contains two to four times the amount of omega-3 fatty acids and has higher levels of B vitamins and minerals. It also lacks the hormones and antibiotics of conventional beef.
POSTWORKOUT NUTRIENT-PACKED MAINSTAY GLUTEN FREE DAIRY FREE LOW FODMAP
Upgrade!
This recipe is a great replacement for conventional cheeseburgers or sub sandwiches.
Tara’s Lean and Mean Turkey Meatballs
Meatballs are the perfect comfort food and bring back memories of childhood spaghetti nights. These turkey meatballs are a lean version of those meatballs, a perfect blend of taste and health. Tara learned in a college food-science class that the addition of prune purée (yes, prunes) helps moisten lean turkey or lean beef. Serve these meatballs with your favorite pasta and sauce the night before an athletic event.
4 tablespoons (60 ml) olive oil
3 garlic cloves, crushed
1 leek, rinsed well and chopped fine
1 egg, lightly beaten
3 tablespoons (45 g) plain yogurt
1 tablespoon (11 g) pure maple syrup or honey
1 tablespoon (11 g) Dijon mustard
2 pitted prunes, chopped extra fine or puréed
2 teaspoons (5 g) Hungarian paprika
1/2 teaspoon dry mustard
1 1/2 pounds (680 g) ground turkey (or a combination of beef and pork or with sausage)
1/3 cup (40 g) bread crumbs
1 tablespoon (4 g) each, chopped fresh parsley and oregano
Sea salt and black pepper to taste
Add 2 tablespoons (30 ml) olive oil to a skillet over medium heat. Add the garlic, leek, salt, and pepper. Cook for a few minutes, adding a little water to the pan until the leeks are soft. Allow to cool for 5 minutes.
In a large bowl, add the leek mixture, egg, yogurt, maple syrup, Dijon mustard, prune mixture, paprika, and dry mustard, and mix well with a fork.
Add the turkey and 1/2 teaspoon of salt and mix well. Add the bread crumbs, parsley, and oregano, and mix again.
Form small meatballs with moistened hands or with a large spoon.
In a medium saucepan on medium heat, add the remaining olive oil and brown the meatballs in batches, turning gently until they are brown on all sides and cooked through (test one by splitting it with a fork), about 10 to 15 minutes.
Serve over pasta, or simmer the cooked meatballs in your favorite pasta sauce on low heat and for about 10 minutes.
Servings: 4
Notes: To freeze the meatballs, brown them first in the pan but cook them only halfway. Place the meatballs on a cookie sheet with space between them and freeze for about an hour. Then put the meatballs in a freezer bag; they will keep for up to 2 months. When you are ready to use them, allow the meatballs to thaw for 5 minutes, then add the still-frozen meatballs to a pan of simmering sauce for 10 to 15 minutes.
POSTWORKOUT NUTRIENT-PACKED MAINSTAY
*Gluten free: Substitute gluten-free bread crumbs.
◁ Wally’s Sweet Potato Patties with Blueberry Basil Glaze
We made these for our friend Lloyd one night and he couldn’t stop eating them. He loved them so much that Tara now makes a batch the last Sunday of every month and shares them with patrons, athletes, and musicians at Wally’s, the legendary Boston jazz club that Lloyd and his family run. These patties are a perfect carb-protein combination for sustained energy, muscle repair, and tasty satisfaction.
Patties:
1/2 cup (86 g) cooked quinoa
1 tablespoon (15 ml) olive oil
1 medium-to-large sweet potato, chopped into large chunks, washed well, with skin on
2 large garlic cloves, minced or crushed
1 shallot, minced
1 leek, rinsed well and chopped fine
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1/2 cup (60 g) bread crumbs
1/2 cup (50 g) shaved Parmesan/Asiago cheese (or either one)
2 tablespoons (2 g) fresh cilantro, chopped
1/2 cup (20 g) fresh basil, chopped
1 large egg, lightly beaten
Blueberry Glaze:
1 pint (300 g) fresh or frozen blueberries (or any berry)
1 cup (235 ml) water or maple water
1 tablespoon (3.6 g) chili flakes
1/2 cup (20 g) fresh basil, chopped
2 tablespoons (40 g) pure maple syrup or honey
Juice of 1 small lime,
Sea salt and black pepper to taste
Cook the quinoa in 1 cup (235 ml) of salted water or broth for about 8 minutes. Set aside and fluff with fork occasionally. While the quinoa is cooking, heat a skillet on medium-low heat and add 1/2 tablespoon (8 ml) olive oil. Add the sweet potato chunks, garlic, shallot, leek, salt, and pepper. Cover and cook for about 10 to 12 minutes, until the sweet potato is soft.
Transfer the sweet potato mixture to a large bowl and mash with a fork. Add the quinoa, breadcrumbs, cheese, cilantro, basil, salt, and pepper and mix together. Add the egg and mix again. Form 4 equal-size patties. Add 1/2 tablespoon (8 ml) of olive oil to the skillet used earlier and bring to medium heat. Add the patties and cook for 4 to 5 minutes on each side or until the bottoms start to brown.
For the glaze, place all the ingredients in a blender and blend until smooth. Serve in small dish and garnish with extra basil or cilantro.
Servings: 4 patties
POSTWORKOUT NUTRIENT-PACKED MAINSTAY
*Gluten free: Substitute gluten-free bread crumbs.
Maple~Mustard Glazed Tempeh
Tempeh is a nutritious, fermented, whole-food soy protein that’s inexpensive and easy to cook. But it can be a bit bland. Marinate it for a few hours in this simple maple-mustard marinade and bake it until the glaze caramelizes. Jazz up that tempeh!
1 package (227 g) tempeh
2 tablespoons (40 g) pure maple syrup
2 tablespoons (22 g) spicy or Dijon mustard
1 tablespoon (15 ml) olive oil
1 teaspoon chili flakes
1/2 teaspoon Hungarian paprika
2 tablespoons (30 g) green onions, chopped
1 teaspoon sea salt
1 teaspoon black pepper
Slice the tempeh into finger-size pieces or smaller chunks, if you prefer.
In a bowl, mix together the maple syrup, mustard, olive oil, chili, paprika, garlic, shallot, salt, and pepper.
Place the tempeh slices in a freezer bag and add the marinade, making sure it covers the slices. Allow the tempeh to marinate in the refrigerator for a few hours or overnight.
To cook the tempeh, preheat the oven to 350°F(180°C). Arrange the tempeh in a baking dish or pan and bake for 25 to 30 minutes.
Serve with vegetables and grains or place on top of a salad.
Servings: 2
NUTRIENT-PACKED MAINSTAY GLUTEN FREE DAIRY FREE VEGAN LOW FODMAP
Lemon~Basil Chicken with Brown Rice Pasta
Pasta dinners and races go hand in hand. Try this delicious and easy-to-make brown rice pasta dish for your next prerace dinner.
1 pound (454 g) boneless chicken breast
4 tablespoons (60 g) olive oil
Sea salt and black pepper to taste
5 cups (1.2 L) water
4 cups (400 g) brown rice penne
1 cup (150 g) peas, fresh or frozen
16 leaves chopped basil
4 tablespoons (24 g) fresh lemon juice
Preheat the oven to 350°F (180°C).
Place the chicken on a baking tray and drizzle it with 1 tablespoon (15 ml) olive oil and season with salt and pepper. Roast the chicken for 40 minutes.
While the chicken cooks, bring 4 cups (1 L) of water to a boil in a medium-size pot, add the penne and cook for 11 minutes.
In a saucepan, bring 1 cup (235 ml) of water to boil and cook the peas for 5 minutes. Drain the pasta and peas and place in a serving bowl.
When the chicken has cooled, use two forks to shred it. Add to the pasta and peas with remaining olive oil, basil, lemon juice, salt, and pepper.
Servings: 4
POSTWORKOUT NUTRIENT-PACKED MAINSTAY GLUTEN FREE DAIRY FREE LOW FODMAP
Mom’s Chunky Chicken Chili
This heartwarming chili is filling yet surprisingly light and healthy. The key to a quick preparation is to bake the chicken while you prepare the other ingredients. Rich in protein, fiber, and iron, this chili is a balanced meal that will feed your muscles after a hard workout. It’s also a comfort food that’s great for a lazy day on the couch watching football with friends. And you probably have most of the ingredients on hand, making it a perfect go-to recipe.
3 cups diced cooked chicken (about 3/4 pound [340 g] or 3 to 4 boneless chicken breasts)
1 tablespoon (15 ml) olive oil
1 large yellow onion, chopped
1 medium green pepper, chopped
4 garlic cloves, minced
1 jalapeño pepper, seeded and minced
2 tablespoons (15 g) chili powder
1 teaspoon cumin
1 teaspoon fresh oregano (or 1/2 teaspoon dried oregano)
1/2 teaspoon cayenne pepper
2 cups (474 ml) canned, crushed tomatoes
1 cup (237 ml) chili sauce
1 1/2 cups (355 ml) chicken broth
2 teaspoons (10 ml) Worcestershire sauce
1/4 teaspoon sea salt
1/2 teaspoon black pepper
1 can (16 ounces, or 474 ml) black beans, rinsed and drained
1 cup (215 g) white beans, rinsed and drained
Optional toppings:
1 cup (230 g) plain Greek yogurt (will add dairy)
1/2 cup (80 g) chopped red onion
Preheat the oven to 350°F (180°C).
Season the chicken with a few drops of olive oil and a pinch of salt. Cover with foil and bake for 45 minutes. Remove the chicken from the baking dish and place on a plate to cool slightly. Dice the chicken while it is still warm.
While the chicken is cooking, heat the oil and add the onion, green pepper, garlic, and jalapeño pepper. Cook for 5 minutes on medium heat.
Add the chili powder, cumin, oregano, and cayenne. Cook, stirring occasionally, for 1 minute. Add the chicken, tomatoes, chili sauce, chicken broth, Worcestershire sauce, salt, and pepper. Heat until the mixture is bubbling and cook for 1 to 2 minutes.
Reduce the heat, cover, and simmer for 15 minutes. Stir in the beans. Cook covered for another 5 minutes.
Serve with yogurt and red onions and your favorite sourdough bread, if desired.
Servings: 4
Notes: You can leave out the chicken to make this recipe vegan. Add another cup of white beans and a cup of garbanzo beans to boost the protein.
In a rush? Cut up a store-bought, free-range rotisserie chicken and you will save 45 minutes of cooking time.
It’s also easy to double and freeze for a future meal.
POSTWORKOUT NUTRIENT-PACKED MAINSTAY DAIRY FREE
*Gluten free: Use gluten-free chicken broth, chili sauce, or Worcestershire sauce.
◁ Roasted Vegetable Mochi Pizza
Mochi is a sticky rice cake made from short-grain rice. We use it to make the crust for this pizza, which has a been a mainstay for team dinners or for dinner the night before a marathon. Delicious, easy-to-digest, and loaded with nutrients, mochi pizza will be a crowd pleaser. Mochi can be found in the refrigerated section of natural food stores.
4 green onions, chopped
1 red pepper, seeded and chopped
1 yellow pepper, seeded and chopped
1 small zucchini, chopped
1 yellow squash, chopped
Sea salt and black pepper to taste
1 tablespoons (30 ml) olive oil or ghee
1 package mochi
Preheat the oven to 350°F (180°C).
Place the chopped vegetables on a baking sheet, season with salt and pepper, and sprinkle with 1 tablespoon (30 ml) olive oil or ghee. Roast for 15 minutes.
Oil a 9 × 13-inch (23 × 33 cm) pan with the remaining oil or ghee. Cut the mochi into thin strips and place them on the pan, overlapping the strips.
Cover the mochi crust with the roasted vegetables and bake for 12 minutes.
Cool slightly before serving.
Servings: 2
Notes: Using mochi, ready-to-bake Japanese rice cakes, is an easy way to make a crust that has no preservatives or unhealthy ingredients.
s PREWORKOUT POSTWORKOUT NUTRIENT-PACKED MAINSTAY GLUTEN FREE DAIRY FREE VEGAN LOW FODMAP
Salmon with Peas and Leeks
Salmon is loaded with protein, anti-inflammatory omega-3 fatty acids, and minerals. This is an easy, delicious meal that will boost your energy, speed your postworkout recovery, and help you focus on your next task.
4 pieces (4 ounces, or 115 g) fillets wild salmon
3 cups (750 ml) water
3 tablespoons (45 ml) olive oil
4 leeks, chopped
2 cups (300 g) peas, fresh or frozen
Sea salt and black pepper to taste
2 tablespoons (8 g) basil, fresh and chopped
1 1/2 cups (190 g) cooked rice (optional)
If you are serving the salmon with rice, rinse the rice with cold water, put it in a saucepan with 3 cups (750 ml) water, and bring it to a boil. Cover, reduce the heat to a low, and simmer for 30 minutes.
Heat 2 tablespoons (30 ml) olive oil in a large skillet on medium heat. Add the leeks, peas, add salt and pepper to taste, and cook for 10 minutes. In another pan, heat remaining olive oil. Season the salmon with salt and pepper and cook it for 4 minutes, skin side down. Turn the salmon over and cook for another 3 minutes.
Add the basil to the leek mixture.
To serve, put the leeks and peas on the plate and place the salmon on top. Serve with a side of rice, if desired.
Servings: 4
Notes: Rice is an ideal add-on after a long workout or on a night before an endurance-based morning workout. On a less active day, decrease the carb content and skip the rice. In a rush? Substitute canned salmon or sardines for the fresh salmon.
DID YOU KNOW? We prefer the rich, orange hue of wild salmon. No matter what fish you choose, it’s good to be mindful of seafood sustainability. The Marine Stewardship Council is a nongovernmental organization that provides the world’s leading certification for sustainable seafood. For more information, go to msc.org.
POSTWORKOUT NUTRIENT-PACKED MAINSTAY GLUTEN FREE DAIRY FREE
Zesty Zoodles
One night, Tara’s training partner and fellow nutritionist, Alicia, brought over a few zucchinis, her spiral slicer (a handy tool that cuts vegetables into spirals, often called a spiralizer), and a really good bottle of Spanish wine. The result was creamy pasta noodles, called zoodles, without the cream or the pasta—and a few new tracks for their favorite cooking playlist. This low-carb zoodle recipe is a healthy and flavorful take on fettuccine alfredo for those true alfredo loyalists.
Zoodles:
3 medium-size zucchinis, cut into spirals using a spiral slicer (or sliced into thin sticks)
1 tablespoon (15 ml) olive oil
Cream Sauce:
1/3 cup (78 g) extra-virgin olive oil
1/4 cup (25 g) Pecorino cheese (or Parmesan or Asiago)
Juice and zest of 1 lemon
1 avocado
1 garlic clove
1/4 cup (4 g) basil leaves, stems removed
2 cups (300 g) heirloom cherry tomatoes, cut in half
Sea salt and black pepper to taste
For the sauce, add the olive oil, cheese, lemon juice, lemon zest, avocado, garlic, and basil leaves to a blender or food processor and blend until smooth. Add salt and pepper to taste.
For the zoodles, heat a pan over low heat and add olive oil. Add cut zucchini and cook for a few minutes on low heat until slightly cooked. Remove from heat.
To serve, pour avocado cream sauce over the zoodles. Add sliced cherry tomatoes and mix together.
Servings: 4
Note: You can find a vegetable spiralizer at a home goods store, a kitchen specialty store, some larger grocery stores, or online. It’s not expensive and is a wonderful way to add pizazz to your vegetables.
“I zoodle so many vegetables that I never buy pasta anymore.”
—ALICIA ANSKIS, REGISTERED DIETITIAN, DANA-FARBER CANCER INSTITUTE AT ST. ELIZABETH’S MEDICAL CENTER
POSTWORKOUT NUTRIENT-PACKED MAINSTAY GLUTEN FREE
◁ Spaghetti Squash Bolognese
Spaghetti squash is an upgrade from conventional refined pasta because it’s loaded with antioxidants such as vitamins A and C. When the squash is cooked, it easily separates into pastalike threads. We use this lighter alternative to traditional spaghetti and meatballs.
2 spaghetti squash
2 tablespoons (30 ml) olive oil
1 onion, chopped
2 cloves garlic, chopped
1 pound (454 g) grass-fed ground beef
2 cans (28 ounces, or 785 g) ground, peeled kitchen-ready tomatoes
4 tablespoons (16 g) fresh oregano (or 2 tablespoons [6 g] dried oregano)
4 tablespoons (16 g) fresh basil
1 cup (225 g) spinach, stems removed and roughly chopped
1 tablespoon (3.6 g) red chili flakes, or to taste
Sea salt and black pepper to taste
Preheat the oven to 375°F (190°C).
Poke holes in the squash with a fork, place them on a baking sheet, and bake for 1 hour.
As the squash cooks, heat the olive oil in a large saucepan on medium heat. Add the onion, garlic, and ground beef to the pan, breaking the up beef as it cooks.
Add the tomatoes, oregano, basil, spinach, red chili flakes, and salt and pepper. Cover and let simmer for 30 minutes.
Remove the squash from the oven. When they are cool enough to touch, cut them in half lengthwise and scoop out and remove the seeds and fibrous layer in the center. With a fork, shred the squash into threads.
Serve the bolognese sauce over your spaghetti squash.
Servings: 4
POSTWORKOUT NUTRIENT-PACKED MAINSTAY GLUTEN FREE DAIRY FREE
*Low FODMAP–friendly: Omit the onion and garlic or use garlic-infused olive oil.
◁ Ten~Minute Madzoon Soup
Madzoon is a yogurt soup, one of Tara’s favorite Armenian-inspired recipes. This streamlined version of the soup uses store-bought plain yogurt and is ready in the time it takes to boil the noodles. Tastiest when served lukewarm, this versatile soup can also be enjoyed at room temperature or served chilled on a hot day. Tara eats this as light and refreshing meal a few hours before a race. It’s the perfect mix of carbohydrates, sodium, and protein that fuels the muscles, and the mint is a digestive aid that helps calm a nervous belly before the big event.
1 1/4 cups (125 g) extra-wide egg noodles or gluten-free noodles (measured dry)
2 cups (475 ml) chicken broth
1 cup (230 g) plain full-fat or Greek yogurt
Juice of 2 lemons
1/3 cup (20 g) fresh mint, diced
1/2 teaspoon sea salt
1/2 teaspoon black pepper, more as desired
Bring 4 quarts (4 L) of salted water to a boil. Add egg noodles and cook uncovered, stirring occasionally, for about 10 minutes or until done.
While the noodles cook, in a bowl large enough to accommodate the noodles, add the chicken broth, yogurt, lemon juice, mint, salt, and pepper. Stir together until smooth. The yogurt may be clumpy at first, but continue to stir until it’s smooth.
Drain the egg noodles, add them to the yogurt mixture, and stir together. The heat of the egg noodles will warm this soup to a lukewarm temperature.
Serve immediately.
Servings: 3 1-cup (328 g) servings
PREWORKOUT POSTWORKOUT NUTRIENT-PACKED MAINSTAY
*Gluten free: Use gluten-free chicken broth and gluten-free noodles.
**Low FODMAP–friendly: Use a lactose-free plain yogurt.
Mat’s Easiest Veggie Burgers Ever
When Tara served jury duty, she met fellow juror Mat Schaffer, the James Beard award–nominated former restaurant critic for the Boston Herald. Bonded in friendship by a criminal case and further cemented by a deep love for food, Tara and Mat often share favorite restaurant meals and must-have recipes. This is Mat’s fail-proof go-to veggie burger recipe.
1 can (15.5 ounces, or 450 g) cannelloni beans, rinsed and drained
2 eggs, beaten (yolks included)
1/2 cup (30 g) parsley, roughly chopped
1/4 cup (25 g) grated Parmesan cheese
2 teaspoons (8 g) Dijon mustard
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1 lemon, juiced
3/4 cup (84 g) toasted bread crumbs (more if needed)
2 tablespoons (30 ml) olive oil
Preheat the oven to 375°F (190°C).
Mash the beans with a potato masher or a fork. Fold in the eggs, parsley, cheese, mustard, salt, pepper, and lemon juice. Fold in the bread crumbs, adding more if the mixture is too loose.
Let the mixture sit for 5 to 10 minutes so the crumbs can soak up some moisture, then shape into 4 patties.
Heat the oil in an oven-proof skillet over medium high heat. Cook the patties until they are brown on both sides, about 6 to 10 minutes total.
Transfer the pan to the oven and bake 12 to 15 minutes until the burgers are firm and cooked through.
Serve with your favorite buns or go bunless.
Servings: 4 patties
Notes: You can substitute black beans, kidney beans, or chickpeas in this recipe, but Mat swears by the cannelloni beans. He serves the burgers on black pepper brioche buns topped with greens, carrots, red onion, tomato, and cucumbers.
POSTWORKOUT NUTRIENT-PACKED MAINSTAY
*Gluten free: Use gluten-free bread crumbs.
Fast Split Fish Tacos
Craving Mexican? You can have all the taste of a favorite Mexican meal without loads of cheese, refined carbohydrates, and excess oil. Next time you are craving some Mexican, this speedy recipe is for you.
8 organic corn tortillas
2 teaspoons (20 ml) olive oil or grass-fed ghee
1/2 teaspoon ground cumin
1 clove garlic, minced
1/2 teaspoon paprika
Sea salt and black pepper to taste
1 1/2 pounds (680 g) cod, cut into 4 pieces
For topping:
1 avocado, diced
2 bell peppers, diced
1/2 cup (45 g) cabbage, chopped
1 cup (67 g) fresh cilantro
1 lime, cut into wedges
Salsa, guacamole, or our Guac-Kale-Mole (optional)
Preheat the oven to 300°F (150°C).
Wrap the corn tortillas in aluminum foil and place in the oven to warm them.
In a large skillet, heat the olive oil or ghee on medium heat.
Mix together the cumin, garlic, paprika, salt, and pepper. Place the fish in the skillet and sprinkle the spices on top. Cook for 3 minutes then turn and cook for another 3 minutes or until the fish is cooked through.
Put each of the toppings—avocado, bell peppers, cabbage, cilantro, lime, salsa, and guacamole—in a separate bowl for easy serving.
Remove the corn tortillas from the oven and place a piece of fish on top of each one. Add the toppings according to taste.
Servings: 4
Note: You can use any fish in this recipe, such as ahi or yellowfin tuna or wild shrimp. If you prefer, you can use your favorite meat.
POSTWORKOUT NUTRIENT-PACKED MAINSTAY GLUTEN FREE DAIRY FREE
◁ Green Monster Wraps
Picture this scenario: The Jet Blue Park cafeteria in Fort Myers, Florida, spring training home of the Boston Red Sox, on a hot February afternoon. More than fifty young men are hungry for lunch after a long morning of practice.
Tara worked for a decade as the team nutritionist and her goal was to help the players connect with real, and real tasty, food. Sandwiches were always popular and Tara worked closely with the talented FoodZoo catering staff (Chef Shannon, Chef Shorty, and Chef Lee) to help the guys eat for optimal performance. These sandwiches eliminate the traditional nutritionally empty wrap and are covered instead in farm-fresh local collard greens. Without saying anything, the staff put the wraps on the serving line—the vibrant green sandwiches were gone in minutes. Thus, Green Monster wraps were born. What’s more, the Sox won the World Series that year. Coincidence?
4 large collard greens, washed well and patted dry
8 ounces (225 g) all-natural cooked turkey, sliced very thin by the butcher
8 teaspoons (36 g) spicy mustard
4 ounces (115 g) mozzarella cheese, cut into 4 pieces (or 4 tablespoons [60 g] hummus)
1 cup (180 g) jarred roasted red peppers, drained of juice
Lay out the collard green leaves on a clean flat surface or cutting board, and spread 2 teaspoons (4 g) mustard (or 1 tablespoon [15 g] hummus) on one side of each leaf.
Place the turkey, cheese, and peppers, evenly divided, on the leaves.
With the leaf lying lengthwise, roll it into a wrap-like sandwich, tucking in the excess along the sides.
Servings: 4
Notes: Hummus is a great option for this sandwich. Extra-virgin olive oil and vinegar work well, too.
Blanching the collard greens can help soften them. Simply drop the leaves into a pot of boiling water and remove immediately, shake off the excess water and put them over a tray of ice cubes for a few minutes. Blanching is helpful, but not necessary.
POSTWORKOUT NUTRIENT-PACKED MAINSTAY GLUTEN FREE
*Dairy free: Substitute hummus for the cheese.
**Low Fodmap-friendly: Skip the hummus.
Upgrade!
This is a great replacement for traditional “spinach” tortilla wraps, which are green in color but typically contain less than 1 percent spinach. The green color comes from food coloring.