Start off the season on a healthy note this fall: Have some trout, one of the healthiest fish you can include in your diet. It's filled with omega-3 fatty acids and protein, and also has low levels of contaminants like mercury. Try this recipe for Baked Trout with Shiitake Mushrooms, Tomatoes and Ginger from National Ballet of Canada principal Sonia Rodriguez.

 

Ingredients:

Nonstick cooking spray

2 whole rainbow trout (about 12 ounces each), cleaned, boned, butterflied

2 green onions, chopped

2 large fresh shiitake mushrooms, stemmed, caps thinly sliced

1/2 cup chopped seeded tomatoes

2 teaspoons minced peeled fresh ginger

2 garlic cloves, minced

4 teaspoons soy sauce (Rodriguez uses the low sodium option)

2 teaspoons Asian sesame oil

Fresh cilantro sprigs

 

Directions:

1. Preheat oven to 400°F.

2. Line large-rimmed baking sheet with foil and coat with nonstick spray.

3. Sprinkle fish with salt and pepper. Open fish like a book and arrange, skin side down, on prepared baking sheet.

4. Mix onions, mushrooms, tomatoes, ginger and garlic in a bowl. Sprinkle mixture over fish. Drizzle fish with soy sauce and sesame oil, then top with cilantro sprigs. Bake uncovered until fish is opaque in center, about 20 minutes.

What you eat when you're injured can change how quickly you get back in the studio. In The Injury Diet: Foods That Heal in Pointe's current issue, Royal Winnipeg Ballet apprentice Emily Docherty shared how her stress fractures didn't get better until she looked at her nutrition. Now she pays close attention to her daily meals. Just about every morning, she fuels up with this easy-to-make breakfast, packed with protein, vitamin C and healthy fats.

 

Emily Docherty's "Perfect Oatmeal"

Ingredients:

1/2 cup roller oats

1 banana, chopped

1 tbsp nut butter

1 1/2 tbsp ground flaxseed

Lots of cinnamon!

A dash of honey or maple syrup

1/2 cup chopped berries

 

Directions:

1. Cook rolled oats in microwave.

2. Stir in flaxseeds, nut butter, cinnamon and honey/maple syrup.

3. Mix in banana and berries.

4. Enjoy with a glass of almond milk.

Fall has officially arrived. With Thanksgiving just one month away and Christmas two months away, cold-weather cravings have kicked into high gear. And yet Nutcracker looms right around the corner. Luckily, one of my favorite dancers, Shelby Elsbree of the Royal Danish Ballet, emailed today with her recipe for a seasonal, yet nutritious spiced granola. It's definitely healthier than the cinnamon buns I've been craving.
"This spiced granola recipe is especially seasonal and delicious," she says, "not to mention a great power snack before, after and during rehearsals or performances." Be sure to check out Shelby's other baking and ballet adventures at tutusandtea.wordpress.com.
Shelby's Spiced Granola: 

5 cups old fashioned rolled oats
1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
1/4 teaspoon freshly grated nutmeg
3/4 teaspoon salt
2 tablespoons ground flaxseed and/or wheat germ
3/4 cup brown sugar
1/2 cup pumpkin puree
1/2 cup maple syrup
1/3 cup apple sauce
1 teaspoon pure vanilla extract
Optional Add-Ins:
3/4 cup dried cherries and/or cranberries
1/2 cup sliced nuts (almonds, walnuts)
1/2 cup pumpkin seeds
1/3 cup chocolate chips
Directions:
1. Combine the rolled oats, pumpkin pie spice, cinnamon, nutmeg, salt, flaxseed/wheatgerm and brown sugar in a large bowl. 
2. In a separate bowl, combine the pumpkin puree, maple syrup, applesauce and vanilla.
3. Pour the wet mixture into the dry mixture and stir to combine.
4. Spread your granola out onto a prepared baking sheet lined with foil or parchment paper.
5. Bake in a preheated 325 degree oven for 20 minutes. Stir/flip the granola, and bake for another 20 minutes or so until the granola gets crisp.
6. Let cool and mix in your add-ins. Enjoy by itself, over greek yogurt or with cold soy milk!

Put down the Pop-Tart. Loading up on healthy fuel in the morning will lead to much more productive day in the studio. Ballet Memphis dancer Stephanie Mei Hom, who loves to cook—and eat!—likes to wake up to a boost of nutrients and antioxidants. Here's one of her favorite breakfast dishes.

 

Super Food Breakfast


Ingredients:

1 sweet potato cubed

1/2 onion diced

1 clove garlic minced

1/2 bunch of kale chopped

Celtic sea salt and fresh ground pepper to taste

1 tbs olive oil
2 over-easy eggs


Directions:

1. Heat a sauté pan over med/high heat. Add olive oil, then sweet potato and onion. Cook until browned and tender-crisp.

2. Add kale and garlic. Cook for a minute or so, stirring so the garlic doesn't burn, then reduce heat to medium and add 1/4 c water and cover pan. Cook until potatoes are tender. Season to taste with sea salt and pepper.

3. Top with over-easy eggs and break yolks to create a yummy sauce for the veggies.

Options: You can add crushed red pepper for a little spice. Add any fresh, local, seasonal veggies (summer squash, zucchini, broccoli, green beans, Swiss chard, spinach, potatoes). You can also do your eggs any style, the runny yolks provide good fat and protein. Just be careful with the raw egg yolk, and make sure to use good, organic, free-range eggs.

Healthy eating is always more fun when it comes in the form of finger food. Shelby Elsbree, a Royal Danish Ballet dancer and a prolific amateur chef, created this light and refreshing recipe: "I decided to try a spin on the summer salads I've been experimenting with this season, and came up with a fun way to serve one of my staple combinations."

 

Tuna Lettuce Boats
Romaine lettuce
1 can of tuna in water
3 tablespoons of greek yogurt
Diced fennel, celery or red onions (all or whichever your prefer)
Salt and pepper
Fresh blueberries
Fresh mint leaves

 

1. Combine tuna, yogurt, finely diced vegetables. Sprinkle with salt & pepper
2. Lay tuna mix inside your romaine lettuce 'boat'
3. Top with a handful of blueberries and fresh mint leaves

Dancers live hectic lives. There isn't always time to cook up the ideal snack. Carolina Ballet corps de ballet member Cecilia Iliesiu takes a short cut: Her homemade "energy bites" skip the baking process altogether. All you have to do is stir the ingredients together, roll into balls and eat! "They're a great protein boost for five-minute rehearsal breaks during the day, or between acts during a show," says Iliesiu. She shared her recipe with Pointe.

 

No-Bake Energy Bites

Ingredients:

1 cup dry old-fashioned oats
2/3 cup coconut flakes
1/2 cup nut butter (I used almond butter)
1/2 cup ground flaxseed
1/3 cup agave or honey
1 tsp vanilla
Optional additions: 1/2 cup chocolate chips, dried fruit, dried berries, chopped nuts
Directions:
1) Stir everything all together and chill for half an hour to harden.
2) Roll into balls of whatever size and they are ready to eat.

Everybody seems crazy for kale right now. Some experts even argue that it's the superfood of superfoods. One cup has only 33 calories, but contains over 100 percent of your daily value of vitamin C, 200 percent of vitamin A, 10 percent each of folate and calcium, and even a couple grams of protein. But the vegetable in its raw form can be a bit rough (it's known as a go-to digestive aid for a reason). How can you make it tastier? San Francisco Ballet soloist Jennifer Stahl (not this author, we just share the same name!) fries them up into crunchy chips. Here's her recipe, which she recently shared with Pointe:

 

1. Chop one bunch of kale into inch-long strips.

2. Heat coconut or olive oil in a pan over medium heat.

3. Add minced garlic cloves to the oil. (Stahl loves garlic, so she adds three or four cloves, but others may prefer just two.) Let garlic brown slightly.

4. Add chopped kale.

5. Squeeze the juice of half a lemon (or more if you love lemon!) onto kale.

6. Season with salt and pepper.

7. Stir for just a few minutes until kale softens. Remove from heat, cool and enjoy!

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