Fueling our Young Athletes for Performance

My family asked me to put together a list of healthy meals and snacks to pack for my 13 yo sister during her Volleyball tournaments. They thought it would be something helpful to also share with the other parents of the team.

I think this is an extremely important component in young athletes’ performances.  As parents, we have the most control over making the best decisions for these young athletes!

I thought it would be helpful to share what I put together. There are many views on nutrition, however, for her age bracket I feel this is most appropriate to meet their needs and taste buds.

Please feel free to pass around to other young athletes and their parents!

Fueling our athletes for performance




Pulled Pork with Homemade BBQ Sauce and Cole Slaw

I was inspired to attempt my first pulled pork after watching a friend eat his leftovers for lunch which smelled amazing! I wanted to use my crock pot so I could set it and have dinner ready for the night.  I began searching Pintrest for recipes and found a few I like so merged them together to create my own.  Here’s what I came up with:

Pulled Pork Ingredients:

  • One 4 to 6 pound pork shoulder or boneless roast
  • 6 cloves of garlic
  • 1/4 cup Spanish smoked paprika
  • 2 tbsp dehydrated minced onion
  • 1 tbsp ground black pepper
  • 1 tbsp cumin
  • 1 tbsp chili powder

Courtesy of  PaleoPot.com

BBQ Sauce Ingredients:

  • 2 tomatoes, diced
  • 1 white onion, diced
  • 4 cloves of garlic, diced
  • 1 6 ounce can of tomato paste
  • 1 cup water
  • 2 tbsp dijon mustard
  • 2 tbsp apple cider vinegar
  • 1 tbsp extra virgin olive oil
  • 1/2 cup pineapple
  • left over dry rub from pork roast

Modified from civilizedcavemancooking.com

Cole Slaw Ingredients:
  • 2 tablespoons Dijon mustard
  • 2 tablespoons  lemon juice
  • 1 small clove garlic, minced
  • 1 tablespoon chili paste
  • 1/4 cup MCT oil (you could also use olive oil)
  • 3 cups cored and shredded cabbage
  • 3 cups shredded carrots
  • Salt and freshly ground black pepper
  • 1/4 cup chopped fresh cilantro leaves

Modified from Markbittman.com

  • Peel 6 cloves of garlic and cut each clove in half. Using a thin knife poke holes into your pork shoulder and then press your garlic in.
  • Mix your dry rub ingredients well in a bowl or large plastic bag.
  • Coat your pork shoulder with your dry rub as evenly as possible.
  •  Place your pork shoulder in the crock pot with the fat cap facing upwards.

pork 4

  • Combine all ingredients for the BBQ Sauce in a bowl and mix well.
  • Add the BBQ sauce mixture to the top of the roast in the crock pot.

pork 3

  • Add all your ingredients for the Cole Slaw in a large bowl, mix together, then store in the fridge covered.

pork 2

  • Set your slow cooker to low for 8 to 10 hours. Your meat is done when it easily pulls apart with a single fork.
  • Remove the roast from the crock pot and place in a large bowl.  Remove the fat cap from the meat.  Now simply use a pair of forks to shred your tender meat into pulled pork goodness.
  • Transfer all the sauce from the crock pot into a blender and blend until smooth.

pork 1

  • Add your desired amount of BBQ sauce to your pulled pork and serve over a bed of the chilled Cole Slaw.  Top with avocado.  You will have plenty of left over BBQ sauce as well to save for another dish! Enjoy!

pork 5

Now’s the time!

Cooking is one of those things that I absolutely LOVE doing!  From searching for new recipes to browsing the isles as Trader Joes, It lets the creative side of me out!  I find it very relaxing and its a double bonus that once prepared, I get to enjoy the meals I cook with my family.  One of Nick & I’s goals for 2014 is to learn and practice new skills.  We want to both have more to “offer” to others in all aspects of our lives; personal, family, business & friendships.  I have always thought about the idea of “blogging” to share my love of the kitchen, so now’s the time!
By far my FAVORITE breakfast to date! Poached eggs over tomatoes & avocado with steamed asparagus topped with paleo hollandaise sauce...OMG!

By far my FAVORITE breakfast to date! Poached eggs over tomatoes & avocado with steamed asparagus topped with paleo hollandaise sauce…OMG!

Poached Eggs with Hollandaise Sauce

It took me a few tries to master the poached egg.  Here are the secrets that I learned.

1) Bring about 2-4″ of water to a boil, then add 1 tsp of vinegar and lower temp to a simmer.

2) Crack your egg into a small dish so it can be gently poured without breaking

3) Create a “whirl pool” effect with your plastic spatula, then drop the egg into the center.  The egg will sink to the bottom then slowly start to rise as it cooks.  If the whites start to fall apart, gently push them back together with the spatula.  To cook more than 1 egg at a time, repeat this process in the pot.

4) If you like “runny” yolks, then cook 3-4 minutes.  For a cooked yolk, 6 minutes.

Paleo Hollandaise Sauce (courtesy of StupidEasyPaleo.com)


Directions for blender method (faster, fewer dishes):

  1. Gently melt the ghee in the microwave or on the stove top. It shouldn’t be boiling hot.
  2. Place the egg yolks, lemon juice, salt and cayenne pepper in the blender or Vitamix.
  3. Start the blender on low and run for about 30 seconds. Now…SLOWLY drizzle the melted ghee into the blender through the hole in the the lid. You must go slow or the emulsion will separate and get soupy.
  4. Once all the ghee is added and the Hollandaise has thickened, you’re done. Scrape it out and use on eggs, roasted veggies, a juicy steak…whatever your heart desires.
  5. Will keep for a couple days in the fridge though it will harden when it cools. Very, very gently warm in the microwave if desired. If you nuke it, the egg yolk will cook.