recipes - 5.24.20

EDITOR'S NOTE: As part of a new weekly feature presented by Kroger, registered team dietitian Jay Short will provide photos and instructions on a variety of different recipes to help inspire some home-cooking ideas and educate followers on the benefits of each dish.

Recipe: Shredded BBQ Beef Sandwich

Ingredients:

  • 1.5 lbs beef roast
  • 3/4 cup sugar-free ketchup
  • 1/4 cup BBQ sauce
  • 1 tbsp Worcestershire sauce
  • 1 tbsp dijon mustard
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1 tsp pepper
  • 6 whole-wheat hamburger buns

Optional Toppings

  • Sliced onions
  • Pickle slices

Directions:

  1. Turn Instant Pot to "Saute" mode and heat oil 
  2. In a separate bowl, combine all spices and sauces
  3. Add roast and sear all sides
  4. Add water, spices and sauces to the pot, mixing everything together
  5. Put the lid on and turn the valve to "Sealing"
  6. Select "Manual" mode and set the timer for 45 minutes
  7. When the cook time is over, let the pressure release naturally for 10 minutes before turning the valve to "Venting"
  8. Open the lid to and shred beef with 2 forks
  9. Select the "Saute" mode again and cook until liquid is reduced to your desired consistency
  10. Serve on a whole wheat bun with your choice of toppings
  11. For a complete meal, add vegetables (coleslaw, salad)

Instant pots make cooking very convenient and quick. Instead of cooking a roast in a crockpot for 7 hours, this cooks in it for ~1 hour. It may be worth adding to your kitchen.


PREVIOUS RECIPES:

 Papaya Granola Breakfast Bowl

Ingredients:

Granola

  • 4 cups Old-Fashioned Oats
  • 1.5 cups walnuts, chopped
  • 1/2 cup shredded coconut
  • 1/4 cup Chia seeds
  • 1 tsp salt
  • 1/2 tsp cinnamon
  • 1/2 cup olive oil
  • 1/2 cup honey
  • 1 tsp vanilla extract

Fruit Bowl

  • 1 papaya
  • Strawberries
  • Blueberries
  • 2 cups Greek vanilla yogurt

Directions:

  1. Preheat oven to 350 degrees Fahrenheit
  2. In a large bowl, mix oats, nuts, seeds, coconut, salt, cinnamon
  3. Pour in the oil, honey, and vanilla. Mix well, until every oat and nut is lightly coated
  4. Lightly grease a rimmed baking sheet with olive oil and pour the granola onto it in an even layer
  5. Bake until lightly golden, ~24 minutes, stirring halfway
  6. Let the granola cool completely (at least 45 minutes) - it will get crispier/crunchier as it cools
  7. Break the granola into pieces and store it in an airtight container at room temperature
  8. Cut the papaya in half, removing all seeds
  9. In the center of the papaya, add Greek yogurt and top with granola. sliced strawberries, blueberries and, if desired, drizzle some extra honey on top
 Almond Flour Banana Bread

Ingredients:

  • Cooking spray for the pan
  • 3 large eggs
  • 3 large very ripe bananas
  • 1 tbsp vanilla extract
  • 2 tbsp honey
  • 2 cups almond flour
  • 1 tbsp ground cinnamon
  • 1/4 tsp salt
  • 1 tsp baking soda

Directions:

  1. Preheat oven to 350 degrees Fahrenheit
  2. Lightly spray small bread loaf pan with oil
  3. In a medium bowl, mash the three bananas
  4. Mix bananas together with eggs, vanilla and honey
  5. Gradually mix in the almond flour, cinnamon, salt and finally the baking soda. Mix until smooth
  6. Using a rubber spatula, pour the batter to the prepared pan. Gently tap the pan on the countertop to evenly distribute the batter
  7. Bake the banana bread until browned and set, and a toothpick inserted in the center comes out dry, 40-50 minutes
  8. Remove the banana bread from the pan and set it on a wire rack to completely cool, ~2 hours

If you happen to have leftover bananas after making the banana energy bites we sent out previously, this recipe will put them to good use. This is another recipe that the entire family can enjoy and will also make your home smell wonderful while baking it.

One thing that may be different from this banana bread compared to others is the use of almond flour. This is very useful for anyone that may have gluten sensitivity/intolerance and allows them to still enjoy bread. For those who don’t have any issues with gluten, this can still be a great choice due to the nutrients that almond flour provides compared to typical white and wheat flour. During times like this when our amount of physical activity may be limited, the lower-carb content of this recipe may be beneficial. Carbs are a great source of energy to help fuel our workouts but if our workouts are a bit less intense we don’t need as much of that energy. Almond flour is also very rich in vitamin E which is a powerful antioxidant.

For our players, this is important as antioxidants help decrease the inflammation within the body to help speed up the recovery process. For many people, it can be difficult to consume the recommended daily intake of vitamin E so this can be helpful to help meet that goal.

When making this you can also feel free to include a few extra items to add some pizazz if you’d like. Walnuts and dark chocolate chips are two things that would go well with it and also provide some quality nutrients. It will be as good for your body as it is for your taste buds!

 Chocolate-Banana Energy Bites

Ingredients:

  • 2 Cups Oats
  • 2 Ripe Bananas
  • 2/3 Cup Unsweetened Coconut Flakes
  • 1/2 Cup Peanut Butter
  • 2 Tbsp Flaxseed
  • 1 Tbsp Chia Seed
  • 1 Tsp Cinnamon
  • 1 Tsp Vanilla
  • 1/2 Cup Dark Chocolate Chips

Directions:

  1. Mash the bananas in a large bowl
  2. Add all remaining ingredients and mix everything together
  3. Refrigerate for 1 hour
  4. Roll into 30 balls
  5. Keep refrigerated and enjoy!

Two of the best words to hear as a kid are “SNACK TIME!” And if we’re honest with ourselves, adults love a good snack time as well! For the players, snacks are essential to help ensure they are consuming enough calories to help refuel their energy tank before their next training session and provide the necessary nutrients to help them continue recovering. For us, snacks can help keep us energized during our work at home to ensure we don’t fall asleep during our next business zoom meeting. They can also help curb our appetites to ensure we don’t overeat at our next meal because we’re so hungry.

The hard part with snacks is that it can be difficult to know what snacks at the grocery store are good for us due to so many options and many have confusing ingredient lists. By making our own snack we can have some peace of mind knowing we are having a healthy snack because we know exactly what ingredients went into it. The sweetness from the bananas will help ensure your kids will love the flavor of this too and it’s easy enough to make that they can help with that as well.

One ingredient in this recipe to make note of is the dark chocolate. Dark chocolate is a great antioxidant to help reduce inflammation in our bodies. This is very important for the players because that allows them to recover quicker after training and matches to be able to come back the next day and continue training hard. The benefits extend further than just post-training recovery as dark chocolate also is very beneficial for overall cardiovascular health. The key to getting these benefits though is to make sure you’re having dark chocolate and not milk or white chocolate. The darker the chocolate is, the better effects it has on us. Be mindful though that darker chocolate is more bitter which is another reason the banana helps in this recipe to soften that bitterness a bit.

Give this recipe a try and see how much you enjoy it while also knowing it’s good for you!

 Avocado Lime Fish Tacos

First things first, don’t be overwhelmed by recipes that seem to have a lot of ingredients! This recipe is a lot easier than it may seem and it also will help you acquire some good spices to keep in your kitchen if you don’t already have them. Spices are a great way to easily add some variety to even your “ol’ faithful” recipe that you cook all the time. Trying out different spices is part of the fun of cooking so don’t be afraid to test some new ones!

In this recipe, we will also be marinating the meat before we cook it. Marinating allows the meat to better absorb the spices being added to it in order to really bring out the flavor. It’s not difficult to do but it can impress friends and family while making you feel like a real chef in the kitchen!

One unique thing that we will be doing in this recipe is that we are replacing sour cream and instead using plain Greek yogurt. The flavor is surprisingly the same yet by going with the yogurt we can provide some extra protein, to strengthen and repair our muscles, as well as probiotics, to help our overall gut health which plays a major role in our wellbeing.

Ingredients: Fish Taco

  • 1 Pound Cod
  • 1 Tbsp Olive Oil
  • ½ Tsp Paprika
  • ½ Tsp Cumin
  • ½ Tsp Chili Powder
  • ½ Tsp Onion Powder
  • ½ Tsp Garlic Powder
  • ½ Tsp Salt
  • ¼ Tsp Pepper
  • ¼ Cup Lime Juice
  • 12 Corn Tortillas 

Ingredients: Cilanto Lime Slaw

  • 1 Cup Plain Greek Yogurt
  • ¼ Cup Lime Juice
  • ½ Tsp Cumin
  • ½ Tsp Salt
  • ¼ Tsp Pepper
  • 3 Green Onions
  • 1 Tsp Minced Garlic
  • 1 (14oz) Bag Cole Slaw Mix

Ingredients: Avacado Lime Sauce

  • 1 Tsp Minced Garlic
  • ½ Tsp Salt
  • ½ Cup Plain Greek Yogurt
  • 1 Ripe Avocado
  • ¼ Cup Cilantro
  • ¼ Cup Lime Juice
  • Pepper To Taste
 Avocado Lime Fish Tacos
 Strawberry-Banana Smoothie

Smoothies are a great way to provide a lot of nutrition in a very quick and easily consumable source. This smoothie provides a lot of nutrition packed ingredients and can easily be enjoyed by anybody at any age in your family.

  • Yogurt provides complete protein to strengthen our muscles as well as probiotics to help keep our gut nice and healthy
  • Almond milk is great even for those who aren’t lactose intolerant. Surprisingly there is more calcium in a cup of almond milk than there is in normal milk from cows. The calcium in this can help ensure our bones stay nice and strong.
  • Chia seeds get touted as a “superfood” by many due to their strong nutrition profile. One of their benefits is the fiber they provide which in this smoothie can help keep us full.
  • Bananas are a good source of potassium which can help with our overall cardiovascular health. Most people don’t consume enough daily so adding a banana to your smoothie can help make sure you don’t fall into that category.

The best part of smoothies is that you can add whatever you want to them to make it your own. Feel free to add other fruits/vegetables to this and see what fun smoothies you can come up with. Personally, I’m a big fan of adding spinach to just about every smoothie as you can’t taste it and it packs a strong nutrition punch which is important for the players to perform and for us to ensure we are nice and healthy.

Cheers!

Ingredients:

  • 2 Individual Strawberry Greek Yogurt Containers
  • 2 Cups Unsweetened Almond Milk
  • 1 Whole Frozen Banana
  • 1 Tbsp Chia Seeds
  • Ice As Needed
  • Optional
    • Honey
    • Peanut Butter

Swipe through the instructional pictures below to make this dish at home!

Strawberry-Banana Smoothies
 Chicken and Rice Stir Fry

Ingredients:

  • 1 Pound Chicken Breast, Cut Into 1-Inch Cubes
  • Salt And Pepper To Taste
  • 2 Tbsp Olive Oil
  • 2 Cups Broccoli Florets
  • 1/2 Cup Onions, Sliced
  • 1/2 Red Bell Pepper, Sliced
  • 1/2 Yellow Bell Pepper, Sliced
  • 2 Tsp Ginger, Minced
  • 2 Tsp Garlic, Minced

Stir Fry Sauce

  • 1 Tbsp Corn Starch
  • 2 Tbsp Cold Water
  • 1/4 Cup Chicken Broth
  • 3 Tbsp Soy Sauce
  • 1/4 Cup Honey
  • 1 Tbsp Sesame Oil

Swipe through the instructional pictures below to make this dish at home!

: How To Make Chicken & Rice Stir-Fry