August Recipe- Quiche

By: Kathy Pierce

This seemed to be one of the athletes’ favorite lunch during our F.A.S.T camp last week in Ironwood, MI. We used four and a half dozen eggs for the group of 20 athletes! Lunch included sausages, and fruit salad, along with various specialty breads and rolls.
You can make this within minutes at home. With eggs at 15 cents a piece, it’s an athlete’s affordable meal as well as a healthy and filling one.

July Recipe

By: Kathy Pierce

Here is our strawberry smoothie from the July camp!

Blackberries are quite abundant here in northwestern Wisconsin. Last year Bill and I picked close to 6 gallons, with some of them being as big as our thumbs in our private picking spots! We made lots of jam for family and friends, but packed most of them in quart bags, and then froze them. That made them readily available for one of our favorite breakfasts…SMOOTHIES!
We still have some bags left in our freezer, but we better use them up quickly since blackberry season in Wisconsin is just around the corner. So, stop by for a SMOOTHIE breakfast sometime to help us use them up!


Strawberry Fields Forever

F.A.S.T. Training Camp athletes took the time to have a training session about nutrition on Thursday. Athletes are encouraged to bring healthy snacks to the camps for those in between meal times when a small snack is needed. Just prior to our noon break, we met with farmer Steve Harrington of Seeley, WI and took the opportunity to pick three locally grown kinds of berries for snacks and for our smoothie beverage at lunch. We then went back to the lodge and had a quick recipes lesson on how to make a quick, delicious recovery drink for post workouts.

Steve has worked extremely hard for almost a dozen years creating a great local vegetable and fruit farm. He took the opportunity to show the athletes his farm and discuss his philosophy on growing and how nature, science, and God help him to create awesome produce. One of the highlights of the visit was showing the athletes up close and personal how the bees work to help him grow his works of art. Thanks Steve for the great visit and delicious berries!!!

A Great Summer Meal! Shrimp and Veggies on the Grill

This is Kathy’s healthy and nutritious June grill-out she served for a few of her athletes and friends.  This meal is high in protein, and vitamins.

  1. Cauliflower dip and French bread appetizers
  2. Mixed green salad and olives
  3. Grilled shrimp and vegetables
  4. Wild rice


  1. Curried Cauliflower Dip

This dip is chocked full of fiber and vitamins.  It presents a unique and pleasant taste when partnered with a thick piece of toasted French bread.

  • Steam one head of cauliflower until tender
  • Blend in one tablespoon of olive oil sauté’ one onion and 1 tbsp. of mustard seeds
  • Add 1 tbsp. of curry and 1 tbsp. of honey
  • Add ¾ cup of plain yogurt and ¾ cup of sour cream
  • Mix and mash together, then chill before serving


  1. Mixed Green Salad and Olives
  • Place a bunch of mixed greens on each person’s salad plate
  • Embellish with kalamata olives, roasted red peppers and feta cheese in olive oil (found in your deli section at your grocers)
  • Grilled Shrimp and Vegetables (colored peppers, mushrooms and fresh pineapple)


  1. Grilled  Shrimp,  Vegetables (colored peppers, mushrooms and pineapple) Over Wild Rice

Plan on serving 6 to 8 large shrimp or about 4 oz. of shrimp per person

Shrimp is an excellent source of vitamin B12 and Omega 3 fatty acids.  It is low in fat and high in protein, the perfect combination for heart healthy athletes.  Shrimp also offers more than 100 % of your daily requirement for the amino acid, tryptophan,  which helps maintain balanced sleep and moods.

Colored peppers are high in vitamins A, C, K and B6.  Red peppers pack more vitamin C than an orange!   Pineapple is also high in vitamin C and manganese making this bit of sweetness  healthy for bones and tissues.

Wild rice found in both Wisconsin and Minnesota is one tasty carbohydrate full of potassium, phosphorus, thiamine, riboflavin and niacin.  One serving is 166 calories, providing 12 percent of your daily carbohydrate needs, and 6. 5 grams of protein.

  • Marinade peeled and uncooked shrimp in a mango vinaigrette for at least two hours or overnight
  • Prepare grill and soak skewers in water for a few minutes
  • Skewer fresh pineapple, mushroom, red, yellow and green peppers with shrimp
  • Spray grill with olive oil and grill skewered  until shrimp is pink
  • Serve over wild rice.

Understand a simple basic of a good diet

Understanding what is good, better, or best for a training diet may not seem simple.  One of the most common pitfalls for us as individuals and athletes is that we don’t “take time” to eat well.  Eating well should be a process of designing a menu, obtaining and preparing the food, and experiencing the meal.  The way that our American culture has evolved, combined with the choices that we make, many of us do not do this very well.  The retail landscape of our communities is inundated with fast food choices and unbalanced meal options.  Our choice of busy schedules does not leave us with the time to have this as an intregral part of our daily routines.  Breakfast, lunch, and dinner should be planned out and enjoyed.  Have a dining experience!  If you take the time to shop, grow, prepare, and dine; you will appreciate, enjoy, and eat better.  You will also find that you will eat a healthier balance of the proper food groups and the correct quantities for your caloric balance.