Dancer's Nutrition: Snack Time

As a dance teacher and dancer myself, I am always in need of a snack in between meals and in between classes.  My sister often says I eat like a two year old because I'm always hungry and ready for a snack.  And my response to her is, the more often you eat and in smaller portions has proven to keep your metabolism up (don't worry she agrees, she just likes to give me a hard time...I think).  Keeping my metabolism up is even more important to me as I get older.  While I am usually reaching for some granola, pretzels or a piece fruit I do love a little something more filling and easy to take with me.  

I have to say I am pretty picky when it comes to hummus, especially about the texture.  I like mine to be extra creamy and full of flavor.  So when creating this lovely snack I wanted to keep the ingredients fresh and bright.  I am a lover of basil (hence, my basil-almond pesto) and a fresh squeezed  Meyer lemon is the perfect pair to it.  I know most of the country is covered in snow while I sit her typing in a tank top so I thought some bright spring flavors would boost any ones mood.  Oh, and did I mention that this hummus is healthy?  It's packed with protein, low in calories and super tasty!   

Enjoy!

Basil Hummus

Ingredients
1 - 15 ounce can organic garbanzo beans (chickpeas), drained and washed
1 cup fresh organic basil, chopped
1-2 cloves garlic
4 tablespoons sour cream (you can substitute Greek yogurt if preferred)
3 tablespoons olive oil
2 tablespoons Meyer lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 red pepper flakes (optional)

Place all ingredients into a food processor and blend until smooth.  Serve with a drizzle of olive oil on top with fresh veggies.  Makes about 2 cups. Store in an airtight container in the refrigerator for up to 1 week.

Dancer's Nutrition: Lunch Time

As I head back to work on Monday after a three week winter break, I will be adjusting back into my routine.  No more lazy days with late afternoon lunches (sometimes accompanied by a beautiful glass of wine) for me.  I will be returning to my home office to choreograph, peruse iTunes for new music and brainstorm for a new way to make shuffle ball change (that's a tap reference for you non-dancers) look amazing.  When I'm working at home I often am looking for an easy lunch option that I can quick throw together and keep on working.  Also, my lunch needs to be rather filling so that it will keep me fueled for my long nights at the studio, even though I am always carrying snacks in my bag  for my commute home.

When I was creating this recipe I was trying to come up with something creative and not your typical turkey sandwich.  However, I did want it simple enough to make so that busy families and my young dancers could prepare it without feeling overwhelmed.  This chicken guacamole sandwich is not only super healthy, easy to make but it can also be made one day ahead making it perfect to pack for a school lunch, or for me to enjoy at my computer desk in between choreographing dance steps.

Chicken Guacamole Sandwich

Ingredients
1 large boneless skinless chicken breast
2 lemon slices
1 tablespoon olive oil
Salt and pepper to taste
1 avocado
1 tablespoon lemon juice
1/4 cup red onion, chopped
1 tablespoon cilantro, chopped
5-8 dashes Tabasco Pepper Sauce (optional)
1 garlic clove, chopped (optional)
4 pieces sliced bread, toasted
2 small tomato, sliced
2-4 leaves of lettuce




Preheat the oven to 350 degrees.

Place the chicken breast in a piece of foil.  Drizzle the olive oil on top and season with salt and pepper.  Place the two lemon slices on top of the chicken breast.  Wrap the foil around the chicken breast and place it on a baking sheet.  Bake in the oven for 20-25 minutes, until cooked through.  Remove from the oven and allow to cool completely.  Once cooled discard the lemon slices and chop the chicken.  Note: This can be done a day or two ahead of time and stored in an air tight container in the refrigerator.

In a medium mixing bowl place the avocado.  Using a fork or potato masher, smash the avocado.  Add the 1 tablespoon of lemon juice, red onion, cilantro, Tabasco and garlic.  Stir to combine all ingredients.  Season with salt and pepper.  Add the cooked, chopped chicken breast and stir well to combine.

Spread about half of the chicken avocado salad onto one slice of the bread.  Top it with the lettuce, tomato and finally the other slice of bread.  Repeat this for the second sandwich. Cut in half and enjoy.  Makes 2 sandwiches.

Note: If you want to make the chicken avocado salad ahead of time, use plastic wrap to cover it pushing the plastic all the way down onto the salad to keep the avocado from browning.

Need to make this vegetarian?
Substitute the chicken for tofu, tempeh or make it crunchy by using a cucumber.

Need to make it gluten free?
Place the guacamole chicken into the leaves of lettuce, top with the tomatoes and enjoy it as a lettuce wrap.