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Delicious, nutritious recipes to help you Attack The Day (5K)

To get you ready for the Attack The Day 5K, we reached out to a few of our food-industry alumni and collected an assortment of tasty recipes that will keep you fueled up for June 20!

Peter DalePeter Dale

ABJ ’99

Company: The National, Seabear Oyster Bar, Condor Chocolates, Maepole

I am a born and raised Athenian, and got into the food business because I love to eat and can’t sit still at a desk. Each business is a collaboration between myself and friends or family and addresses something we felt was missing in the Athens dining scene.

The newest restaurant is Maepole which offers fresh and healthy food in a fast and convenient format. Maepole is a response to needing a nutritious meal when I’m having a busy day and can’t cook for myself.

Serves 4

While I really love zucchini bread and squash casserole, this salad is a great way to enjoy your summer garden’s bounty without the guilt. The goat cheese is optional, and can be replaced with Greek yogurt or feta. For extra nutritional punch, add fresh spinach leaves along with the herbs.

  • 1/2 cup pecan halves
  • 6-8 small squash (about 2 lbs, yellow squash, zucchini or assorted heirloom varieties)
  • 4 tbsp extra virgin olive oil
  • salt and ground black pepper to taste
  • 1/2 tbsp balsamic vinegar
  • 1 cup basil leaves
  • 1/2 cup mint leaves
  • 1 small sweet onion, sliced thin
  • 1/2 cup fresh goat cheese

Preheat oven to 350°. Scatter the pecans on a baking sheet and roast for 5 minutes or until nicely browned and toasted. Let them cool before chopping or crushing lightly with the side of a large knife.

Place a ridged grill pan on high heat and leave it there until it is almost red hot–at least 5 minutes. Alternatively, use an outdoor grill, pre-heat to medium-high.

Meanwhile, trim the ends off of squash and cut on an angle into about 3/8-inch-thick slices. Place squash slices in a bowl and toss with half the olive oil, salt and black pepper. Place the slices on the hot grill pan and cook about 2 minutes on each side, turning them over using tongs. You want to get distinct char marks without cooking the squash through. Transfer to a mixing bowl, drizzle balsamic vinegar over and toss to combine. Set aside to cool slightly.

Once squash has cooled down, add the remaining olive oil, basil, mint, onion and pecans. Mix lightly and taste for seasoning. Place salad on plates, top with a dollop of goat cheese.

Serves 4 as a side dish

Sweet potatoes are a nutritional powerhouse but save the brown sugar and marshmallows for Thanksgiving. This salad is great made ahead of time. Keep it in the refrigerator and serve as a dinner side dish, or add chickpeas and arugula to make a meat-free lunch entrée.

  • 2 large sweet potatoes, peeled and cut into ½-inch to 1-inch cubes
  • 1/2 cup extra virgin olive oil
  • 2 green onions, thinly sliced
  • 1/2 cup pecan pieces, lightly toasted
  • 1/2 cup dried cranberries
  • 2 tbsp apple cider vinegar
  • 1 tbsp dijon mustard
  • Salt and freshly ground black pepper

Preheat oven to 375°.

Lay the sweet potatoes out in a single layer on a roasting tray. Drizzle 1/4 cup of the olive oil over the sweet potatoes and toss well. Roast for 25 to 30 minutes in oven until tender. Cool completely and reserve.

Combine the remaining ingredients in a large bowl. Mix well and season to taste with salt and pepper.

We serve a lot of hummus at The National, and it’s the perfect foil to warm flatbread and sliced vegetables. I think hummus can also serve as the base of an entrée. Hummus + grilled chicken + fresh tomato, cucumber, mint = a healthy and delicious summertime meal. This recipe makes a fantastic bright pink hummus that’s nutrient rich and will turn beet haters into beet lovers.

  • 1 1/2 cups roasted beets, chopped (5-6 small or 2-4 medium ones)*
  • 2 medium garlic cloves, minced
  • 1 can chickpeas (15.5 oz.), drained and rinsed
  • 3 tbsp lemon juice
  • 2 tbsp sesame tahini
  • 1 tsp ground cumin
  • 2 tbsp warm water
  • salt and pepper to taste

*To roast the beets, cut off the tops and scrub the roots under water, put them in a covered dish with about 1/4-inch of water in a 375°F oven, and cook until easily penetrated with a knife or fork. Alternatively, cover with water in a saucepan and simmer until tender, about 1/2 hour. Peel once cooled.

Place all the ingredients except water, salt and pepper, in a food processor. Puree until smooth. With the food processor running, slowly drizzle the warm water into the hummus. Season to taste with salt and pepper.

 

Drew FrenchDrew French

BBA ’05

Company: Your Pie

Your Pie Pizza was started in Athens, GA in 2008 to change the way people experience pizza. We specialize in Italian style brick oven pizza custom made to order and craft beer and wine. Our 75 locally owned locations span across 19 states with the goal to improve the communities we serve.

Stretch the Your Pie pizza dough to 10 inches.

Top with some extra virgin olive oil and spread a thin layer of Ricotta cheese on top.

Next, add the thin sliced Prosciutto and top with 3 ounces of high quality mozzarella cheese and a pinch of shredded parmesan.

Finally, add 10 slices of Fresh GA Peaches in a circle.

Bake in a brick oven at 600 degrees for 4 minutes. (if you don’t have a brick oven, see you at Your Pie soon!).

After bake, top with fresh cut basil and a drizzle of honey balsamic reduction glaze.

Cut into 6 slices and enjoy!

 

Caroline Ward HeadshotCaroline Ward

BBA ’00, MPA ’03

Company: TransFit

I started TransFit in 2010 as I felt called to help people transform their lives from the inside out.  

TransFit (short for Transformational Fitness) is a faith-based personal training studio for women in 5 Points!  Our staff of personal trainers & registered dietician will help you achieve your whole body health goals. We will inspire you to transform your body, mind and spirit through customized personal training, group strength and cardio sessions, yoga, and nutrition consulting . 

We deliver the results you want to see as we support and encourage you to achieve your personal goals!

  • Super Greens Salad3 cups Baby Arugula
  • 3 cups Baby Spinach
  • 1/4 cup Dried Cranberries
  • 1/2 cup Chopped Pecans
  • 1/4 cup Parmesan Cheese
  • Pink Lady Apple (cored and sliced thin)
  • 1/4 cup extra virgin olive oil
  • 1 Lemon
  • 2 TBSP White Balsamic
  • Tomatoes

Combine baby arugula and baby spinach in a large bowl. Add cranberries, pecans, parmesan cheese, and apple slices. Squeeze the lemon then add the white balsamic for the dressing. Toss salad so all leaves are evenly coated then add cracked pepper. Serve and Enjoy!

  • Transfit Quinoa Cakes2 1/2 cups cooked quinoa
  • 4 large eggs, beaten
  • 2 gloves of garlic, finely chopped
  • 1/4 tsp lemon pepper
  • 2 tbsp chopped parsley
  • 1/2 small onion, finely chopped
  • 1 tbsp olive oil
  • 1 /2 tsp salt

Combine the quinoa, eggs, salt, and lemon pepper in a large bowl. Stir in the parsley, onion, and garlic.

Form the mixture into 1o thick patties (use a 1/4 cup to form into patties.) You want the mixture to be moist, so the patties do not taste dry.

Heat the oil in a large skillet over medium-low heat, add 5 patties, cover, and cook for 7-10 minutes or unitl patties are deeply browned. Carefully flip the patties with a spatula and cook for 5 minutes, or until golden. Remove from skillet and cool on a large plate while you cook the remaining patties.

Chocolate Heaven Smoothie

Meet your Attack The Day 5K fitness instructors

The first-ever Attack The Day 5K is on June 20, and to help Bulldog Nation get ready for this virtual 5K, several UGA alumni who work in the fitness industry will be offering free Zoom fitness classes to all ATD5K registrants! These alumni will give insight, tips and tricks on a wide variety of preparations for a 5k: from yoga to stretching to nutrition tips, we’ve got a class for all body types and fitness levels.

Interested in taking one of these classes? Sign up for the 5K, and you’ll find a link to register for classes in your Runner’s Packet PDF!

We’ll be adding new classes throughout the month, so watch this space to learn about everyone who can help you train like a Dawg!

Greer Hawkins CraigGreer Hawkins Craig

(BBA ’07, MPH ’09)

Company: Go with Greer

Class time: Friday, June 12 @ 12 p.m. – 1 p.m.

Class description: Yoga and injury prevention tips with a body weight circuit component. Beginner level course, all body types welcome

“I own and operate Go with Greer, a mobile (and recently virtual) personal and group training company in Atlanta, GA specializing in pre- and post-natal health and weight loss. Since 2009, I have empowered individuals, moms, families, neighborhoods, companies and schools through customized workouts designed to effectively shed excess weight and maximize optimal wellness.”

 

Jennifer TylerJennifer Tyler

(AB ’06)

Bio: Jennifer Tyler earned her degree in Culinary Arts and Pastry Arts from the Art Institute of Atlanta. She has worked locally in Atlanta, in the Pacific Northwest and overseas as a Pastry Chef and Executive Chef. Her favorite dishes incorporate her Southern roots with a professional edge. She loves introducing new foods and techniques to her family and friends. Her culinary mission is to make cooking accessible and enjoyable.

Class time: Tuesday, June 16 @ 12:00 PM – 1:00 PM

Class description: For the class, Jennifer has designed a customizable pre-race meal. She will provide tips on adjusting the recipes to meet individual preferences in regard to macro-nutrients, allergies, and lifestyle. It’s also her mission to make cooking accessible, so she will offer several tips on just “making it work!” This approach should appeal to both novice and intermediate cooks.

“The planned menu for the demo is:

Seared Peanut Chicken with Soba Noodles: the dish is Gluten free, and the Protein can be adjusted or Plant-based. The Soba noodles (a carb) can be substituted with starchy vegetable “noodles,” rice, spaghetti, or whatever is on hand.

Ginger Honey Mint Syrup: designed as an after dinner “dessert” that can be used on seasonal fruit, as an after-dinner tea, or—for a more decadent approach—on grilled poundcake (yum!). Ginger and Mint are both great digestives to have after a meal.

For post-race electrolytes, I’ll do a quick demo on a Salted Lemonade/Limeade”

Caroline Ward HeadshotCaroline Ward

(BBA ’00, MPA ’03)

Company: TransFit

Class time: Wednesday, June 17 @ 10:30 a.m. – 11:30 a.m.

Class description: Caroline will cover strength and cardio training, yoga and nutrition. Beginner level course, all body types welcome

“I started TransFit in 2010 as I felt called to help people transform their lives from the inside out. TransFit (short for Transformational Fitness) is a faith-based personal training studio for women in 5 Points! Our staff of personal trainers & registered dietician will help you achieve your whole body health goals. We will inspire you to transform your body, mind and spirit through customized personal training, group strength and cardio sessions, yoga, and nutrition consulting.

Why TransFit? We deliver the results you want to see as we support and encourage you to achieve your personal goals!

We have a FREE TransFit APP & we are located on MINDBODY or visit website for more info www.transfitathens.com and email us with any questions.”

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