Based on research done in my survey of other dancers’ diet regimes, it appears that many choose to eat out simply because it is the easiest and fastest option to fuel themselves. Not to mention, some said that they relied on takeout because they were too intimidated and/or busy to cook their own meals because it was costly or time-consuming. That being said, in this blog post I will be sharing some of my favorite easy go-to recipes for quick healthy meals and snack ideas for dancers (or people wanting to adopt healthier lifestyle/diet changes).
BREAKFAST IDEAS
Simple Green Smoothie
Ingredients:
- 1 frozen banana (for a little sweetness and potassium!)
- 1-2 handfuls of spinach (iron!)
- 1 Tbs of nut/seed butter of choice (for healthy fats and protein)
- as much cinnamon as desired (to slow sugar absorption)
- plant/dairy-free milk (i.e. oat, almond, etc.) to blend to desired consistency
Combine all the ingredients and blend in a high-speed blender then enjoy!
Pink Berry Smoothie
Ingredients:
- 1/2 frozen banana
- 1/2 cup frozen raspberries/strawberries
- 1 cup plant/dairy-free milk of choice
- 1 Tbs of nut/seed butter of choice
- a little frozen coconut meat
- a small handful of ice
- 1 tsp vanilla extract
- cinnamon
Combine all the ingredients and blend in a high-speed blender then enjoy!
(optional: top with shredded coconut, chia seeds, and heart-shaped banana coins)
Some of the other smoothie recipes I’ve posted on my blog…
Coconut Fig Green Tea Smoothie
Other breakfast ideas I love:
- pasture-raised eggs (sunny-side up or soft-boiled is my cooking preference)
- avocado toast on gluten-free bread
- gluten-free oatmeal with fresh berries and a little nut butter
^^^ These are also great snack options as well!
SNACK IDEAS
- fruit with nut or seed butter (apple and almond butter, banana and peanut butter… etc.)
- veggies (i.e. cucumber, carrots, celery, bell pepper, sugar snap peas, etc.) with hummus or mustard
- homemade trail mix
- homemade energy/protein balls
Banana Bread Energy Balls
Ingredients:
- 2 cups sprouted walnuts
- 1 ripe banana
- 1/4 cup coconut butter
- 1 Tbs cashew butter
- 1/4 cup coconut flour
- a couple of splashes of vanilla extract
- a few shakes of cinnamon (+ extra for rolling)
- 1/4 tsp Ashwagandha (optional)
- 1/4 tsp Rhodiola (optional)
Mix all ingredients together, and roll balls in the extra cinnamon. Place them in the freezer for 10 minutes to solidify then enjoy! Can be stored in the fridge for up to a week.
My other energy/protein ball recipes I’ve posted on my blog…
Rainbow Superfood Energy Balls
LUNCH/DINNER IDEAS
(I decided to combine these two together since the recipes listed below can be for lunch or dinner depending on personal preference.)
Zoodle Egg Nests
(makes 3)
Ingredients:
- 3 zucchinis
- 3 pasture-raised eggs
- avocado/olive oil spray
- salt and black pepper to taste
- (optional) red pepper flakes & hemp seeds
1. spiralize zucchinis using your favorite spiralizer tool. (a vegetable/cheese grater can work too)
2. cover a baking pan with tin foil
3. shape zoodles into nests on a baking pan.
4. spray avocado/olive oil on zoodle nests.
5. crack pasture-raised eggs into the pockets.
6. sprinkle the nests with salt, pepper, and red pepper flakes.
7. bake at 350˚F for about 15 minutes or until eggs are cooked to your liking.
8. serve immediately & enjoy!
(Soy-Free) Teriyaki Zucchini Noodles
Ingredients:
- 1-2 zucchinis
- 1 large carrot
- 3 baby bell peppers
- 1 knob of fresh ginger
- frozen riced cauliflower, sweet potato, & broccoli
- Coconut Secret teriyaki sauce, coconut vinegar, & coconut aminos
- sesame seeds
- fresh basil
- red pepper flakes and black pepper
- (shrimp optional)
- avocado/olive oil (spray)
Prep:
spiralize zucchini & carrot using a vegetable spiralizer (or grater)
chop bell peppers, basil, and ginger (finely)
- in a wok/large pan, sauté shrimp with two capfuls of the teriyaki sauce, and a splash of both the coconut vinegar & aminos for about five minutes then set aside.
- in the same pan, sauté ginger, riced veggies, bell peppers with another capful of the teriyaki sauce plus a splash of both the coconut vinegar & aminos plus spices.
- next, add spiralized carrots and zucchini and cook until everything softens.
- top with sesame seeds and fresh basil.
- serve & enjoy!
Turmeric Vegan and Gluten-Free Veggie Mac n’ Cheese
(vegan mac & cheese sauce adapted from Gathered Nutrition)
Ingredients:
- ½ cup tahini
- ½ cup Oatly oat milk
- ¼ cup olive oil
- ¼ cup Bragg nutritional yeast
- 2 oz lemon juice
- few shakes of turmeric
- salt and black pepper to taste
Blend all ingredients in a high-speed blender then add to pasta of choice (I used this one from Banza) ~ P.S. don’t forget your veggies!
Hemp Seed Pesto
Ingredients:
- 1-2 large handfuls of basil
- arugula, spinach, and/or kale (optional)
- parsley and cilantro
- ½ cup hemp seeds
- nutritional yeast
- splash of water to blend
- salt and black pepper to taste
Simply add all the ingredients to a high-speed blender or food processor then blend until desired consistency.
Other dinner/lunch ideas I love:
- big green salad with lots of vegetables, a little healthy fat (olive oil, avocado, nuts, or seeds), and a lean protein (seafood, eggs, or tofu since I’m a pescatarian)
- roasted vegetables with lean protein
- quinoa salad
- fried cauliflower rice
- My Oodles of (Veggie) Noodles Salad
Thus, what I hope one can see from the recipes I curated in this blog post is that healthy cooking does not have to be boring and can actually taste very delicious! (Not to mention can be very vibrant and colorful thanks to the natural goodness of whole foods). However, it’s important to listen to your “cravings” and treat yourself once in a while.
This concept is stressed in the “80/20” or “90/10” diet which is where one eats “well” and is “stricter” with their diet 80% or 90% of the time and relaxes and enjoys their comfort foods (be for pleasure or for social gatherings) 20% or 10% of the time. I have found this kind of lifestyle the most sustainable because it has balance while still allowing me to maintain my health/fitness goals. I hope you enjoy these recipes as much as I did coming up with them (and enjoying them :P).
For more healthy recipes check out my Instagram (in case you didn’t already follow me)!
