coming soonThis month’s blog features a few delicious and healthy recipes for your enjoyment! The WCA Nutrition Blog is “Under Construction”. We’re cooking up a delicious surprise for our readers…Look for a new Nutrition Development soon! Happy Cooking!


Breakfast Salad

To add variety to your breakfast!  Here is an easy and quick meal – just add your protein of choice to round this out.  Perfectly enjoyed as leftovers the next day, simple to pack for commute to work, or take with you to enjoy during a long day at training camp.…

fruitandricesaladEnergizing Cold Fruit and Rice Salad

Mix together until well blended:
1-1.5 Tablespoons lemon juice
1 Tablespoons olive oil
½ Tablespoon apple cider vinegar
½-1 Tablespoon brown rice syrup
½ teaspoon mustard powder

Pour over:
2 cups white + brown rice – cooked and cooled completely
1 orange – peeled and quartered
1/4 cup raisins
Fresh cilantro – minced

Mix all ingredients together and enjoy.
*Optional – top with chopped peanuts
Makes ~1-2 servings


Coconut Stew

Super Quick and Ultra-Delicious Gluten-free Coconut Stew

Boil together with water until soft:
¼ teaspoon salt
½ small sweet potato- chopped small
½ cup butternut squash- chopped small
½ cup cauliflower- chopped small

Add and mix until blended:
1 teaspoon dry Thai chili paste (Trader Joes – small jar on shelf)
½ can lite coconut milk

1 chicken breast- (pre-cooked.  Or boil with the vegetables to cook through)
1 cup cooked rice

Warm until all ingredients are mixed and cooked though.
Makes/serves: 1

Protein Packed Kale Soup


  • 1 large onion, chopped
  • 1-2 Tablespoons olive or coconut oil
  • 2 carrots, sliced or diced
  • 2-4 cloves garlic, minced or pressed
  • 1 pound lean ground turkey (preferably all-natural)
  • 1 1/2 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • 1/8-1/4 teaspoon cayenne pepper
  • 1/4 teaspoon allspice
  • 1/2 teaspoon ground ginger
  • *Optional: generous pinch saffron, lightly crushed
  • 2 bay leaves
  • 1 3-inch cinnamon stick
  • 3 cups cooked chickpeas (or 2 cans, drained and rinsed)
  • 8 cups vegetable or chicken broth (or water plus bouillon)
  • 1 large bunch kale (or chard), thick center ribs removed and chopped (at least 8 cups)
  • 2 large bell peppers- chopped into little square pieces (~1 inch x 1 inch)
  • about 2 cups water
  • salt to taste


  1. In a large saucepan, heat the olive/coconut oil. Add the onion and carrot, and cook over medium-high heat until the onion begins to brown (about 5 minutes). Add the garlic and cook for 1 more minute. Turn the heat down to medium and add the ground turkey- cook 1-2 minutes until the other ingredients are incorporated and the turkey is almost cooked-though.
  2. Add the spices, including bay leaves and cinnamon stick, and cook, stirring, for another minute. Add the chickpeas and stir to coat them with the spices. Pour in the 8 cups of vegetable/chicken broth, bring to a boil, and reduce heat to a simmer for 20 minutes.
  3. Add the chopped kale and bell pepper and stir. If necessary add water to cover the kale and cook until it is tender, about 10-25 minutes, depending on how cooked you like your kale. Check frequently to see if it is becoming dry and add water as needed. Add salt to taste and serve.


1) For a delicious one-pot meal:
Add ½ cup of uncooked quinoa with the vegetable stock

Preparation time: 15-20 minutes | Cooking time: ~55 minutes

Number of servings (yield): 6

Comforting Biscuits with Zesty Relish
Whole Wheat Biscuits

biscuitsWhole Wheat Biscuits
(adapted from Smitten Kitchen)
3/4 cup organic milk
1 Tablespoon lemon juice (1/2 lemon)
2 cups whole wheat white flour (plus little extra for cutting board)
2 Tablespoons baking powder
1 teaspoon kosher salt
1/2 cup unsalted butter, cold and cut into pieces
Optional: 2 Tablespoons freshly chopped herb like chives, rosemary or sage
Optional: 1/4 cup shredded cheese like white cheddar or parmesan

1. Preheat oven to 450 degrees.
2. Combine milk and lemon juice and set aside for five minutes.
3. Whisk or sift together dry ingredients (flour, baking powder, salt). If using herbs, add now.
4. With a fork (or pastry cutter if you roll like a baker), cut in butter to flour until mealy. It should look crumbly. If adding cheese, fold in now.
5. Mix in milk until just combined. Do not over mix.
6. Flour a cutting board and place dough on board in a heap. Press down to flatten or use a rolling pin to quickly roll out. I just use my hands to press down to about 3/4 inch thick.
7. Use a drinking glass to cut out biscuits. Keep working dough and cutting until gone. The last bit of dough is perfect for using as a taste tester.
8. Place biscuits on a baking sheet and let sit for five minutes.
9. Bake 10 to 12 minutes, until golden. Serve warm.

cranberrysaladOrange Cranberry Relish
Make this simple recipe one to two days ahead for the flavors to nicely blend.
16 ounces fresh cranberries
2 oranges, juiced or half cup orange juice
1/3 cup maple syrup
1/2 teaspoon black pepper

1. Place ingredients in a two quart stockpot.
2. Bring to boil, reduce to simmer and stir.
3. Cook ten minutes, until cranberries burst and liquid starts to thicken.
4. Remove from heat, transfer to bowl and chill until ready to serve.

Sarah Weber, RD, LD

Sarah Weber, RD, LD

In good health,
Sarah Weber, RD, LD
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