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5 Recipes for the On-the-go Athlete

5 Recipes for the On-the-go Athlete

Gretchen Boswell

Written by Gretchen K. Boswell

Written by Gretchen K. Boswell

Whether you’re an athlete, a parent, or an athlete-parent combo, on-the-go bites are essential. Having something quick and easy that can be prepped early in the week and sustain throughout is a massive game changer! Enjoy these five prep-ahead items that can be mixed and matched as breakfast, lunch, dinner and snack combos all week long throughout the hustle and bustle.

Whether you’re an athlete, a parent, or an athlete-parent combo, on-the-go bites are essential. Having something quick and easy that can be prepped early in the week and sustain throughout is a massive game changer! Enjoy these five prep-ahead items that can be mixed and matched as breakfast, lunch, dinner and snack combos all week long throughout the hustle and bustle.

1. Gluten Free (peanut butter!) Energy Balls

1. Gluten Free (peanut butter!) Energy Balls

The recipe below was sourced from Ian Boswell’s mother in-law, who makes these gluten-free energy balls every year for the Peacham Fall Fondo gravel ride he hosts in Vermont. Every year, riders ask for this recipe, and now the cat is out of the bag! Just as addictive as the ginger cookies below, these gobs of goodness are just the right amount of sweet and salty and are easy to make and transport…harder to keep around for more than a couple days, though!

Lisa’s Gluten Free Energy Balls

  • 1 c old-fashioned oats
  • 1/2 c natural peanut butter
  • 1/4 c honey
  • 1/4 c unsweetened shredded coconut
  • 1/4 c (mini) chocolate chips
  • 2 tbsp. ground flaxseed (or almond flour, quinoa flakes, etc.)
  • 1 tsp. vanilla
  • Pinch of sea salt

Combine all ingredients in a bowl, and roll into tablespoon-sized balls. Store in the fridge for up to two weeks or in the freezer for up to a month.

The recipe below was sourced from Ian Boswell’s mother in-law, who makes these gluten-free energy balls every year for the Peacham Fall Fondo gravel ride he hosts in Vermont. Every year, riders ask for this recipe, and now the cat is out of the bag! Just as addictive as the ginger cookies below, these gobs of goodness are just the right amount of sweet and salty and are easy to make and transport…harder to keep around for more than a couple days, though!

Lisa’s Gluten Free Energy Balls

  • 1 c old-fashioned oats
  • 1/2 c natural peanut butter
  • 1/4 c honey
  • 1/4 c unsweetened shredded coconut
  • 1/4 c (mini) chocolate chips
  • 2 tbsp. ground flaxseed (or almond flour, quinoa flakes, etc.)
  • 1 tsp. vanilla
  • Pinch of sea salt

Combine all ingredients in a bowl, and roll into tablespoon-sized balls. Store in the fridge for up to two weeks or in the freezer for up to a month.

2. Cauliflower Rice Bowl

2. Cauliflower Rice Bowl

Who doesn’t love a build-your-own bowl? Of course, rice is always a great option, but the twist of cauliflower “rice” just adds more texture and flavor, and cruciferous vegetables like cauliflower and broccoli are rich in fiber, vitamin B, and antioxidants, and support healthy digestion. Also, chances are high that you have at least a couple of toppings for the cauliflower rice already in the fridge or pantry!

To make cauliflower “rice” simply rough chop a head of cauliflower into chunks and toss them into a food processor, blending to an even consistency like that of rice or quinoa. It’s perfectly possible to eat this raw as the “rice” base for your bowl, and it’s also nice sautéed up in a tablespoon of olive oil on the stovetop. The cauliflower rice will become a bit more tender after 5-10 minutes of gentle tossing. Top with canned beans, corn, raw zucchini, carrot, tomato, a cheese of choice, pickled things, nuts, fruits (dried or fresh!), you name it! This nutritional yeast dressing ties the whole banging meal together:

Nutritional Yeast Dressing

Who doesn’t love a build-your-own bowl? Of course, rice is always a great option, but the twist of cauliflower “rice” just adds more texture and flavor, and cruciferous vegetables like cauliflower and broccoli are rich in fiber, vitamin B, and antioxidants, and support healthy digestion. Also, chances are high that you have at least a couple of toppings for the cauliflower rice already in the fridge or pantry!

To make cauliflower “rice” simply rough chop a head of cauliflower into chunks and toss them into a food processor, blending to an even consistency like that of rice or quinoa. It’s perfectly possible to eat this raw as the “rice” base for your bowl, and it’s also nice sautéed up in a tablespoon of olive oil on the stovetop. The cauliflower rice will become a bit more tender after 5-10 minutes of gentle tossing. Top with canned beans, corn, raw zucchini, carrot, tomato, a cheese of choice, pickled things, nuts, fruits (dried or fresh!), you name it! This nutritional yeast dressing ties the whole banging meal together:

Nutritional Yeast Dressing

  • 1/2 c nutritional yeast
  • 1/3 c apple cider vinegar
  • 1/3 c olive oil (or part coconut, part olive oil)
  • 1/4 c coconut aminos (or tamari or soy sauce, if you don’t have aminos)
  • 2 tbsp. almond flour (or other finely ground nut: cashew, walnut, flaxseed)
  • 2-3 cloves garlic, minced
  • Ground pepper, to taste

Put all ingredients into a food processor or blender to incorporate until smooth. If not to desired thickness, add another tablespoon of almond flour.

  • 1/2 c nutritional yeast
  • 1/3 c apple cider vinegar
  • 1/3 c olive oil (or part coconut, part olive oil)
  • 1/4 c coconut aminos (or tamari or soy sauce, if you don’t have aminos)
  • 2 tbsp. almond flour (or other finely ground nut: cashew, walnut, flaxseed)
  • 2-3 cloves garlic, minced
  • Ground pepper, to taste

Put all ingredients into a food processor or blender to incorporate until smooth. If not to desired thickness, add another tablespoon of almond flour.

3. Baked Sweet Potatoes

3. Baked Sweet Potatoes

Baked sweet potatoes are perhaps one of the easiest and most nutrient rich foods to prepare for an on-the-go meal. Rich in fiber, beta-carotene (vitamin A), vitamin C, and potassium, to name a few, sweet potatoes are also a great source of post-workout carbohydrates. 

To bake sweet potatoes – yes, bake many at a time, and save them for 3-5 days in the fridge! – preheat the oven to 400F. Poke the sweet potatoes with a fork a couple times to allow some steam to escape as they cook. Place on a tray, and bake for 40 minutes to one hour, depending on the size of the potato. They will be done cooking when it’s easy to puncture the sweet potatoes with a fork or knife.

Eat baked sweet potatoes savory with sour cream/cheese, and sliced green onions and/or an egg on top, or eat them sweet with cashew cream, maple syrup, or a dash of cinnamon and butter. Save remaining sweet potatoes in the fridge, and dice for a later meal to use as a topping for a cauliflower rice bowl!

Baked sweet potatoes are perhaps one of the easiest and most nutrient rich foods to prepare for an on-the-go meal. Rich in fiber, beta-carotene (vitamin A), vitamin C, and potassium, to name a few, sweet potatoes are also a great source of post-workout carbohydrates. 

To bake sweet potatoes – yes, bake many at a time, and save them for 3-5 days in the fridge! – preheat the oven to 400F. Poke the sweet potatoes with a fork a couple times to allow some steam to escape as they cook. Place on a tray, and bake for 40 minutes to one hour, depending on the size of the potato. They will be done cooking when it’s easy to puncture the sweet potatoes with a fork or knife.

Eat baked sweet potatoes savory with sour cream/cheese, and sliced green onions and/or an egg on top, or eat them sweet with cashew cream, maple syrup, or a dash of cinnamon and butter. Save remaining sweet potatoes in the fridge, and dice for a later meal to use as a topping for a cauliflower rice bowl!

4. Hard-boiled Eggs

4. Hard-boiled Eggs

Packing snacks for a flight? Maybe bring a bag of energy balls instead of a hard-boiled egg. In any case, hard-boiled eggs are an easy snack that packs a mean punch of protein, especially midday or post-exercise. They’re great with just salt and pepper, or if you have a little more time to make a meal out of the hard-boiled eggs you’ve already prepped for the week following this guide, perhaps you fall in love with avocado deviled eggs…

Avocado Deviled Eggs

  • 6 hard-boiled eggs
  • 1 ripe avocado
  • Juice of ½ lime (about a tablespoon)
  • 2 tbsp. onion (white, yellow, red, or green onions work too)
  • 1 garlic clove, pressed
  • 2 tbsp. cilantro *optional
  • Salt and pepper to taste

After peeling hard-boiled eggs, slice eggs in half along the longitude and place yolks in a medium bowl. Add peeled and pitted avocado and other ingredients and mash well until smooth. Scoop tablespoon-sized dollops of filling mixture into half eggs. Top with a touch of paprika, chili, or fresh cilantro leaf for garnish. Consume within 24 hours.

Packing snacks for a flight? Maybe bring a bag of energy balls instead of a hard-boiled egg. In any case, hard-boiled eggs are an easy snack that packs a mean punch of protein, especially midday or post-exercise. They’re great with just salt and pepper, or if you have a little more time to make a meal out of the hard-boiled eggs you’ve already prepped for the week following this guide, perhaps you fall in love with avocado deviled eggs…

Avocado Deviled Eggs

  • 6 hard-boiled eggs
  • 1 ripe avocado
  • Juice of ½ lime (about a tablespoon)
  • 2 tbsp. onion (white, yellow, red, or green onions work too)
  • 1 garlic clove, pressed
  • 2 tbsp. cilantro *optional
  • Salt and pepper to taste

After peeling hard-boiled eggs, slice eggs in half along the longitude and place yolks in a medium bowl. Add peeled and pitted avocado and other ingredients and mash well until smooth. Scoop tablespoon-sized dollops of filling mixture into half eggs. Top with a touch of paprika, chili, or fresh cilantro leaf for garnish. Consume within 24 hours.

6. Vegan, Gluten Free Ginger Cookies

6. Vegan, Gluten Free Ginger Cookies

This recipe by Minimalist Baker is a go-to for any occasion – great to have as post-dinner sweet, a breakfast cookie treat, or as a mid-day pick-me-up. These cookies can be made vegan and gluten free, or an egg can substitute for the aquafaba or regular all-purpose flour may take the place of the gluten free flours you may not have handy. (Though the recipe doesn’t specify, I typically use raw, grated ginger, which gives these cookies the extra kick I crave!)

This recipe by Minimalist Baker is a go-to for any occasion – great to have as post-dinner sweet, a breakfast cookie treat, or as a mid-day pick-me-up. These cookies can be made vegan and gluten free, or an egg can substitute for the aquafaba or regular all-purpose flour may take the place of the gluten free flours you may not have handy. (Though the recipe doesn’t specify, I typically use raw, grated ginger, which gives these cookies the extra kick I crave!)

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