Ever wondered how dancers fuel their body throughout the day, while still staying calorie conscious? Look no further than the recipes below.
- Breakfast: a piece of homemade bread toasted with peanut butter and jam, scrambled eggs, possibly some berries or part of a banana, and coffee
- Lunch: a sandwich – turkey and cheese being a common go-to option – or dinner leftovers
- Dinner: some sort of protein such as chicken or fish, accompanied by a grain and vegetable combo
Breakfast Recipe – 100% Whole Wheat Nut and Seed Bread
- 1 1/3 cups lukewarm water
- 3 tablespoons olive oil
- 5 tablespoons honey, molasses or maple syrup
- 4 cups whole wheat flour
- 1/4 cup sunflower seeds, chopped*
- 1/4 cup walnuts, chopped*
- 1 1/2 teaspoons salt
- 2 1/2 teaspoons instant yeast
To prepare the dough: Combine all of the ingredients, and mix them until you have a shaggy dough. Let the dough rest, covered, for 20 minutes, then knead till fairly smooth. Allow the dough to rise, covered, for about 2 hours, or until it’s puffy and nearly doubled in bulk.
Gently deflate the dough, shape it into a log, and place it in a lightly greased 8 1/2″ x 4 1/2″ bread pan. Cover the pan with lightly greased plastic wrap (or a clear shower cap), and allow it to rise for about 2 hours, till it’s crowned about 1″ to 2″ over the rim of the pan.
Bake the bread in a preheated 350°F oven for 40 to 45 minutes, tenting it lightly with aluminum foil for the final 20 minutes of baking. Yield: 1 loaf.
- Breakfast: coffee and oatmeal with a handful of blueberries or some other fruit
- Lunch: sandwich with pesto, sliced mozzarella, Roma tomatoes, and something leafy on two slices of homemade whole wheat bread
- Dinner: pasta with marinara sauce, ground turkey (or grilled chicken) and possibly some cooked broccoli or spinach mixed in at the end, a salad with crumbled feta and kalamata olives, and a baguette fresh out of the oven
- Snacks: Greek yogurt, almonds and fruit are great for workday pick-me-ups
Lunch Recipe – Homemade Wheat Bread
- 7 cups whole wheat all-purpose flour
- 1 1/2 tablespoons Yeast
- 1 tablespoon kosher salt (increase or decrease to taste)
- 1/4 cup Vital wheat gluten
Mixed into a food safe but not airtight container, add and mix in:
- 3 & 1/4 cups lukewarm water
- 1/2 cup of honey (You can also use only water instead of honey)
Don’t over-mix, this is a no-knead recipe!
Leave container of dough covered, out on the counter for 2+ hours to allow it to rise, and then put it in the refrigerator. You can use the dough piece by piece for up to two weeks.
Pull off a cantaloupe-sized chunk of dough, shape it into a ball, then elongate it a bit into an oval and toss it into a loaf pan. Let it rest (loosely covered with plastic wrap) for 90 minutes and then bake it at 350 degrees for 50-60 minutes. Note: If you use only water you’ll have to adjust baking time and temperature, but the process is essentially the same.
After letting the loaf cool, slice it up to have sandwich bread for the week!
- Breakfast: a bowl of cereal, some juice, and a banana
- Lunch: leftovers, or a sandwich or something else quick from a nearby restaurant. Can’t miss homemade Thai food from Royal Blue Grocery on Fridays!
- Dinner: simple and quick meals for dinner, with enough for a few days of leftovers
- Snacks: fruit, yogurt, trail mix, and chocolate milk
Dinner Recipe – Ed’s Simple Stir Fry
- 6 tablespoons soy sauce (or to taste)
- 2 tablespoons minced ginger
- 2 (or more) cloves of garlic, minced
- Optional: crushed red chilies, rice vinegar, teriyaki/Sriracha/hoisin/oyster sauce, etc.
- sesame or other neutral oil (for use over high heat)
- 1 onion, chopped
- 1 lb. tofu (or another protein), cut into bite-sized pieces
- 6 cups assorted vegetables chopped into similar shapes/sizes
- A splash of water, stock or white wine
First, prepare the sauce by combining the soy sauce, ginger, garlic, and whatever else you like in a small bowl. Taste, adjust, and set aside to let the flavors meld.
At this point it’s best to prepare all the other ingredients and have them ready by the stove.
Heat a tablespoon or so of oil in a large skillet or wok over medium-high heat. Add the onion and cook for a minute or two, stirring occasionally. When the onion begins to soften, add the protein and cook until the tofu begins to brown or the meat is almost fully cooked.
Add a splash of the sauce and cook, stirring frequently, until the tofu is nicely browned or the meat is done. Remove the onion and protein and set aside. Return the pan to the heat and add another tablespoon of oil. When the oil is hot, add the vegetables and turn the heat to high. Add the splash of liquid and cook, stirring constantly, until the vegetables are tender.
Turn off the heat and return the onion/protein mixture to the pan along with the rest of the sauce. Stir until evenly mixed and heated through. Serve immediately over rice or noodles, and save the leftovers for lunch!