Fueling for endurance, recovery, & everything in between

Whether you’re stepping onto the pitch with Hill City FC (see page 94), squeezing in a rec league game after work, or simply chasing a toddler across the backyard, how you fuel your body matters. The difference between feeling energized and hitting a wall often comes down to what—and when—you eat.

The good news? You don’t need a complicated nutrition plan to support endurance and recovery. A few strategic choices can help you perform better, recover faster, and feel more balanced overall.

Before You Play: Fuel for Endurance

Think of your pre-activity meal as your body’s primary energy source. The goal is to top off your glycogen stores (your muscles’ preferred fuel) without weighing yourself down.

For most people, that means prioritizing carbohydrates, adding a moderate amount of protein,
and keeping fat and fiber relatively low right before activity to avoid digestive discomfort.

If you have a few hours before activity, aim for a balanced meal:

• Grilled chicken with rice and roasted vegetables
• A turkey and cheese sandwich with fruit
• Oatmeal with nut butter and berries

If you’re eating closer to game time—within 30 to 60 minutes—keep it simple and easy to digest:

• A banana with a spoonful of peanut butter
• Greek yogurt with honey
• A small smoothie

The key is timing. Eating too much too close to activity can leave you feeling sluggish, while eating too little can lead to early fatigue. Finding your personal sweet spot takes a bit of experimentation, but consistency helps.

After You Play: Recovery Matters

Post-activity nutrition is just as important as pre-game fuel—especially if you’re playing regularly or staying active throughout the week.

After exercise, your body is primed to replenish glycogen stores and repair muscle tissue. This is where the combination of carbohydrates and protein becomes essential.

Within about 30 to 60 minutes after activity, aim for a snack or meal that includes both:

• A protein smoothie with fruit
• Chocolate milk (a surprisingly effective recovery option)
• Eggs on toast with avocado
• Grilled salmon with quinoa and greens

For busy parents or those heading straight from a game to the rest of their day, convenience matters. Even something simple—like a protein bar paired with a piece of fruit—is far better than skipping recovery nutrition altogether.

Hydration: What You Think You Know

Hydration is often oversimplified, and there are plenty of myths floating around.

First, you don’t need to “chug water all day” to stay hydrated. Instead, aim for steady intake throughout the day, increasing slightly before and after activity.

Second, sports drinks aren’t necessary for most recreational athletes. Unless you’re engaging in high-intensity exercise for more than an hour, water is usually sufficient. That said, if you’re sweating heavily—especially in the Virginia summer heat—adding electrolytes can help maintain balance and prevent fatigue.

Protein Timing: Does It Really Matter?

Protein plays a crucial role in muscle repair, but the idea that you need to consume it immediately after exercise has been somewhat overstated.

There is a “window” for recovery, but it’s more flexible than once believed. What matters most is your overall daily protein intake.

Still, incorporating protein within a couple of hours post-activity is a smart and practical habit. It helps support recovery and keeps you feeling full and satisfied—especially important if you’re juggling workouts with a busy schedule.

For most active adults, spreading protein intake evenly across meals (rather than loading it all into dinner) is more effective for muscle maintenance and energy.

What Not to Do

When it comes to fueling for activity, avoiding common pitfalls can be just as important as making the right choices.

Don’t skip meals before activity.

Going in on empty can lead to low energy, dizziness, and reduced performance.

Don’t rely on sugar-heavy snacks.

While quick sugar can provide a short burst of energy, it often leads to a crash—right when you need sustained endurance.

Don’t overdo it on supplements.

Most recreational athletes don’t need powders, pills, or performance enhancers. Whole foods are more than sufficient.

Don’t ignore hydration until you’re thirsty.

Thirst is a late signal. By the time you feel it, you’re already slightly dehydrated.

Don’t treat recovery as optional.

Skipping post-activity nutrition can slow recovery, increase soreness, and make your next session feel harder than it should.

Fueling Real Life

Not everyone has the schedule—or the desire—to plan meals like a professional athlete. And that’s okay.

Fueling well is less about perfection and more about consistency. It’s choosing a banana before heading out the door.

It’s keeping a water bottle nearby. It’s grabbing something with protein after you’ve finished playing, even if it’s not a full meal.

For Lynchburg’s growing community of athletes, families, and weekend warriors, these small habits add up.

They support not just performance, but overall well-being—helping you stay active, energized, and ready for whatever your version of “play” looks like.

Because whether you’re logging minutes on the field or running after little feet in the backyard, your body deserves the same thing: fuel that works with you, not against you.  

Three simple snacks for rec league mornings, pickleball afternoons, and long Saturdays at the field

There’s something about late spring in Central Virginia that feels like perpetual motion. Saturdays fill with rec league soccer games. Pickleball paddles echo across neighborhood courts. Baseball caps collect dust and sunshine in equal measure.

And somewhere between loading folding chairs into the trunk and remembering sunscreen, someone inevitably asks: “Did we bring snacks?”

Game-day food doesn’t have to mean drive-thru stops or neon sports drinks. With just a little prep ahead of time, you can pack options that are energizing, balanced, and easy to eat on the sidelines. These three recipes are simple enough to make before heading out the door—and sturdy enough to survive a morning in the cooler.

No-Bake Energy Bites

A grab-and-go bite that travels well and satisfies between plays

These come together in one bowl and require no baking—ideal for busy mornings. They offer a balanced mix of carbs, protein, and healthy fats to keep both kids and adults fueled.

Ingredients
1 cup old-fashioned oats
1/2 cup natural peanut or almond butter
1/3 cup honey
1/4 cup ground flaxseed (optional)
1/4 cup mini dark chocolate chips
1/2 tsp vanilla extract
Pinch of salt

Directions
1. Stir all ingredients together in a medium bowl until fully combined.
2. Chill for 15–20 minutes to firm up.
3. Roll into 1-inch balls.
4. Store in the refrigerator for up to one week—or pack in a chilled container for game day. 

Tip
Swap chocolate chips for dxried cranberries or shredded coconut if you prefer a fruit-forward bite.

Citrus Electrolyte Mocktail

A naturally refreshing alternative to sports drinks

Skip artificial colors and excess sugar. This simple mix replenishes fluids and electrolytes without overpowering sweetness.

Ingredients
2 cups cold water (still or sparkling)
Juice of 1/2 lemon
Juice of 1/2 lime
1–2 tsp local honey
Small pinch of sea salt
Ice

Directions
1. Stir honey into water until dissolved.
2. Add citrus juice and a pinch of sea salt.
3. Pour over ice and store in an insulated bottle.  

Optional
Add mint, sliced strawberries or cucumber for asubtle seasonal twist.

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Protein-Packed Yogurt Bowl (Photo at top of article)

A sideline breakfast that feels like a treat

This is the kind of snack that works just as well at 8 a.m. soccer as it does at a mid-afternoon pickleball break.

Ingredients
1 cup plain Greek yogurt
1/4 cup granola
1/4 cup fresh berries
1 tbsp nut butter or chopped nuts
Drizzle of honey

Directions
Layer ingredients in a jar or reusable container. Keep chilled until ready to eat.

Make It Toddler Friendly
Serve components separately or reduce granola for easier chewing.

A festive trail mix recipe that’s ideal for seasonal snacking or gift-giving

There’s something about the holidays that makes us crave both comfort and a little indulgence. This festive trail mix blends warm, spiced candied nuts with dried fruit and just a touch of sweetness from cinnamon chips. It’s a perfect make-ahead snack for holiday gatherings, a thoughtful homemade gift when packaged in a jar or tin, or simply a treat to keep on hand for cozy evenings by the fire. With its balance of crunch, spice, and sweetness, this mix captures the flavors of the season in every handful.

Spiced Holiday Trail Mix

Ingredients:
1/4 cup pure maple syrup
1 1/2 tsp pumpkin pie spice
1/8 tsp sea salt
2/3 cup cashews
1/3 cup pepitas or roasted pumpkin seeds
1/3 cup sunflower seeds
1/3 cup sliced almonds
1/3 cup dried cherries
1/3 cup dried apricots
1/4 cup golden raisins

Directions:
1. Line a baking sheet with parchment paper or a silpat. Set aside.
2. In a large saucepan, heat the maple syrup over medium-high until it just begins to boil.
3. Stir in pumpkin pie spice, salt, and nuts. Cook, stirring frequently, until the nuts are caramelized and the syrup has reduced, about 3–5 minutes.
4. Spread mixture in an even layer on the prepared baking sheet and let cool completely. The candied nuts will harden as they cool.
5. Once hardened, add the cherries, apricots, raisins, and cinnamon chips to the pan. Stir until evenly distributed, breaking the candied nuts into clusters as needed.
6. Store in an airtight container. Enjoy!

A Trend in Nutrient-Dense Animal-Based Foods

Few trends have gained as much traction in recent years as the return to nutrient-dense animal-based foods. Once staples in many traditional diets, bone broth, organ meats, and the nose-to-tail philosophy are making a strong comeback in kitchens across the country. With a focus on sustainability, flavor, and nourishment, these foods are now at the forefront of a new wave of eating that emphasizes whole-body health.

Bone Broth:The Healing Power in a Bowl

Bone broth, a deeply nourishing liquid made by simmering bones, cartilage, and connective tissue, has long been lauded for its therapeutic properties. In recent years, it has become a go-to superfood, popular for its ability to support joint health, boost the immune system, and promote glowing skin. The slow-cooking process extracts collagen, gelatin, and minerals from the bones, offering a rich source of glycine, proline, and amino acids—compounds essential for healthy bones, skin, and tissue repair.

As more people seek alternatives to processed foods, bone broth’s return is driven by its whole-food appeal. Unlike synthetic supplements, bone broth offers a natural, bioavailable way to replenish the body’s nutrients, making it especially appealing to those seeking to improve digestion, support detoxification, and bolster immunity.

For many, bone broth is a nostalgic reminder of home-cooked meals, passed down through generations.
But for the modern cook, it’s a versatile addition to everything from soups and stews to smoothies and sauces. The trend is clear: bone broth is no longer just a health trend; it’s becoming a pantry staple.

Organ Meats: A Forgotten Superfood

Once relegated to offbeat menus or considered “acquired tastes,” organ meats are now seeing a resurgence in popularity. High in iron, zinc, and B vitamins, organ meats such as liver, heart, and kidneys are some of the most nutrient-dense foods you can consume. These cuts pack a punch when it comes to vitamins and minerals, often far surpassing the nutritional profile of more commonly consumed muscle meats.

For centuries, organ meats were considered vital to human health. In fact, many early cultures prized organ meats over muscle meat for their superior nutrient content. Yet, as consumer preferences shifted toward leaner cuts, organ meats slowly fell out of favor. Now, with growing awareness around food waste, sustainability, and health, more people are embracing these cuts as part of a nose-to-tail approach to eating.

Nose-to-tail eating encourages utilizing every part of the animal—ensuring that nothing goes to waste while maximizing the nutritional benefits of all parts. By consuming organ meats, individuals can tap into a wealth of nutrients that are often absent from a typical diet, from vitamin A in liver to coenzyme Q10 in heart.

For those hesitant to dive straight into organ meats, many chefs are creatively incorporating them into dishes where their flavor is subtle yet nutrient-dense. Whether in sausages, pâté, or even ground into burgers, organ meats are finding new life in modern recipes.

The Nose-to-Tail Approach: Redefining Sustainable Eating

The nose-to-tail philosophy is more than just a culinary trend—it’s a movement toward sustainable eating that prioritizes minimizing food waste while maximizing the nutritional benefits of every part of the animal. This approach not only makes use of the full animal but also provides a more cost-effective way to eat healthfully.

As awareness of the environmental impact of industrial meat production grows, many consumers are seeking ways to make their diets more sustainable. Eating nose-to-tail helps to reduce waste, supports local farmers, and ensures that every part of the animal is used in ways that respect its full nutritional value. This sustainable approach is particularly relevant in a time when mindful consumption is at the forefront of many food conversations.

By embracing nose-to-tail eating, individuals are helping to bring back a traditional approach to food that honors both the animal and the earth. In doing so, they’re rediscovering the way our ancestors once ate: with reverence, balance, and a deep connection to the food on their plates.

As the trend toward nutrient-dense, whole-animal foods continues to rise, it’s clear that bone broth, organ meats, and nose-to-tail eating are here to stay. Whether you’re looking to boost your immune system, improve digestion, or simply eat more sustainably, these traditional foods are making their way back into modern diets with good reason. By embracing the full potential of every part of the animal, we can nourish our bodies, reduce food waste, and reconnect with the ancestral roots of our culinary practices.

Homemade Chicken Bone Broth

Ingredients:
Leftover chicken bones (from a rotisserie chicken, roasted chicken, or chicken carcass)
1 onion, quartered (no need to peel)
2 carrots, roughly chopped
2 celery stalks, roughly chopped
3 cloves garlic, smashed
2-3 sprigs fresh thyme
(or 1 teaspoon dried thyme)
2-3 bay leaves
1 tablespoon apple cider vinegar
(helps extract minerals from the bones)
10 cups cold water
Salt and pepper, to taste

Directions:
1. Place your leftover chicken bones in a large stockpot or slow cooker. If you have any leftover skin, cartilage, or wings, add them as well—everything is good for the broth!

2. Add the onion, carrots, celery, garlic, thyme, and bay leaves to the pot. (Editor’s Note: I often will store vegetable scraps—think carrot peels, onion ends, celery leaves—in a bag in the freezer and toss them into my bone broth. It’s a great way to use up scraps!)

3. Pour in the cold water, ensuring that the bones and vegetables are covered. Add the apple cider vinegar and let it sit for about 30 minutes before heating. This helps draw out the minerals from the bones.

4. If using a stockpot, bring the mixture to a boil over high heat. Once boiling, reduce the heat to low and simmer, uncovered, for 4-6 hours. For a slow cooker, cook on low for 8-12 hours. During the simmering process, skim off any foam or impurities that rise to the surface.

5. After simmering, strain the broth through a fine mesh strainer or cheesecloth into a large bowl or another pot. Discard the solids (or compost them if desired).

6. Taste the broth and add salt and pepper as needed. Let it cool, then transfer it to jars or containers for storage. The broth can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.

This homemade bone broth is perfect for sipping on its own, adding to soups, or using in cooking for added depth of flavor. It’s a cost-effective way to make the most out of your leftover chicken, while also providing a nourishing base for your meals. Enjoy!

Light and Fresh Summer Soups

When the Virginia heat settles in for the season, the last thing you want is a heavy meal—or a hot kitchen. That’s where chilled summer soups shine. Refreshing, hydrating, and often bursting with produce at its peak, these spoonable delights are more than just an appetizer—they’re a celebration of the season itself. From the bold bite of gazpacho to the soothing calm of cucumber-dill, these light soups offer a fresh way to beat the heat while still savoring every bite.

Here are four chilled soup recipes perfect for a breezy lunch, a make-ahead dinner starter, or even a garden party centerpiece.

Chilled Cucumber-Dill Yogurt Soup

This cooling, creamy soup pairs beautifully with grilled fish or a slice of seedy bread.

Ingredients:
2 large cucumbers, peeled and seeded
2 cups plain Greek yogurt
1 tablespoon fresh lemon juice
1 garlic clove, minced
2 tablespoons fresh dill, chopped
Salt and pepper to taste
Optional: diced avocado or radish for garnish

Directions:
1. Blend cucumber, yogurt, lemon juice, garlic, and dill until smooth.
2. Season with salt and pepper.
3. Chill for at least 1 hour.
4. Serve topped with avocado cubes or thinly sliced radish.

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Classic Andalusian-Inspired Gazpacho, photo at top of page

Bright, bold, and bursting with flavor, this tomato-based soup is summer in a bowl.

Ingredients:
6 ripe tomatoes, chopped
1 cucumber, peeled and chopped
1 red bell pepper, chopped
1/2 red onion, chopped
2 garlic cloves
1/4 cup extra virgin olive oil
2 tablespoons red wine vinegar
Salt and pepper to taste
Optional: crusty bread cubes for blending or topping

Directions:
1. Combine all ingredients in a blender. Blend until smooth.
2. Taste and adjust salt, vinegar, or olive oil as needed.
3. Chill for at least 2 hours before serving.
4. Garnish with crusty bread or a drizzle of olive oil.

Watermelon-Mint Soup

Equal parts sweet and savory, this vibrant soup is a conversation starter.

Ingredients:
4 cups seedless watermelon, cubed
1 tablespoon lime juice
6 fresh mint leaves
Pinch of salt
Optional: crumbled feta or a swirl of Greek yogurt

Directions:
1. Blend watermelon, lime juice, mint, and salt until smooth.
2. Chill for at least 1 hour.
3. Serve in small bowls or glasses. Garnish with feta or yogurt.

Chilled Sweet Corn and Coconut Soup

A subtle and silky soup that captures the essence of corn season with a tropical twist.

Ingredients:
3 ears of fresh corn, kernels removed
1 cup coconut milk
1 cup vegetable broth
1/2 teaspoon fresh ginger, grated
Juice of 1/2 lime
Salt to taste
Optional: chopped scallions or chili oil for garnish

Directions:
1. Simmer corn kernels in broth for 10 minutes. Let cool slightly.
2. Blend with coconut milk, ginger, and lime juice until smooth.
3. Strain for a silkier texture (optional). Season with salt to taste.
4. Chill for at least 2 hours. Garnish as desired.

Whether you’re hosting a summer soirée or simply trying to stay cool, chilled soups are a delicious way to showcase local produce and treat yourself to something that feels both indulgent and nourishing. Grab a spoon—and a fan—and dig in.

In the quest for healthier eating, ancient grains have re-emerged as nutritional powerhouses worthy of our attention.

While quinoa and farro have [deliciously] found their place in modern diets, lesser-known grains like teff, amaranth, and millet are finally stepping into the spotlight. These grains, rich in history and packed with nutrients, offer a wealth of health benefits and culinary versatility.

Teff: The Ethiopian Supergrain

Teff, a tiny grain native to Ethiopia and Eritrea, is one of the oldest cultivated crops. Despite its diminutive size, teff boasts an impressive nutritional profile. It is rich in protein, fiber, and essential minerals like calcium and iron. Teff is also gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease.

Health Benefits of Teff
High Nutrient Density: Teff is a complete protein source, containing all nine essential amino acids. This makes it particularly valuable for vegetarians and vegans.
Rich in Fiber: Its high fiber content aids in digestion and helps maintain stable blood sugar levels.
Packed with Minerals: Teff provides significant amounts of calcium, iron, magnesium, and phosphorus, essential for bone health and energy production.

Teff Porridge (photo above)
Ingredients
1 cup teff grains
3 cups water
1 cup almond milk
2 tablespoons honey
1 teaspoon vanilla extract
Fresh berries and nuts for topping

Instructions
1. Rinse teff grains under cold water.
2. In a saucepan, combine teff, water, and almond milk. Bring to a boil.
3. Reduce heat and simmer for 15-20 minutes, stirring occasionally, until teff is tender and the mixture thickens.
4. Stir in honey and vanilla extract.
5. Serve warm, topped with fresh berries and nuts.

Amaranth: The Aztec Nutrient Treasure

Amaranth, revered by the Aztecs, is another ancient grain gaining popularity. Known for its high protein content and impressive array of nutrients, amaranth is a versatile ingredient in many dishes. Its slightly nutty flavor and crunchy texture make it a delightful addition to both sweet and savory recipes.

Health Benefits of Amaranth
Complete Protein Source: Like teff, amaranth is a complete protein, making it ideal for plant-based diets.
Gluten-Free: Suitable for those with gluten intolerances, amaranth can be used in various gluten-free recipes.
Rich in Micronutrients: It provides significant amounts of manganese, magnesium, phosphorus, and iron, supporting overall health and well-being.

Amaranth Salad
Ingredients
1 cup cooked amaranth
1 cup cherry tomatoes, halved
1 cucumber, diced
1 red bell pepper, chopped
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Instructions
1. Cook amaranth according to package instructions and let it cool.
2. In a large bowl, combine cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
3. Add the cooled amaranth to the vegetable mixture.
4. Drizzle with olive oil and lemon juice, then season with salt and pepper.
5. Toss gently to combine and serve chilled.

Millet: The Ancient Asian Staple

Millet, a staple in many Asian and African cuisines, is a drought-resistant grain with a slightly sweet and nutty flavor. This versatile grain is often overlooked in Western diets but is gradually gaining recognition for its health benefits and culinary potential.

Health Benefits of Millet
High Fiber Content: Millet is rich in dietary fiber, promoting healthy digestion and preventing constipation.
Rich in Antioxidants: It contains phenolic compounds that help fight oxidative stress and inflammation.
Gluten-Free: Millet is naturally gluten-free and a great alternative for those with gluten allergies.

Millet Stir-Fry
Ingredients
1 cup cooked millet
1 cup mixed vegetables (carrots, bell peppers, broccoli)
1 clove garlic, minced
1 tablespoon soy sauce
1 tablespoon sesame oil
1 tablespoon olive oil
2 green onions, chopped
Sesame seeds for garnish

Instructions
1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic and cook until fragrant.
3. Add mixed vegetables and stir-fry until tender.
4. Add cooked millet to the skillet and stir to combine.
5. Drizzle with soy sauce and sesame oil, and stir well.
6. Garnish with chopped green onions and sesame seeds before serving.

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Integrating Ancient Grains into Modern Diets

Incorporating ancient grains like teff, amaranth, and millet into contemporary diets is easier than it might seem. Their versatility allows them to be used in various dishes, from breakfast porridges and salads to main courses and desserts. By experimenting with these grains, individuals can enjoy their unique flavors while reaping their numerous health benefits.

These ancient grains not only offer nutritional advantages but also contribute to sustainable agriculture. Their ability to grow in arid conditions makes them vital for food security in regions affected by climate change.  

Summertime is picnic time! Get three simple and delicious recipes to enjoy on a warm day with friends.

Written & Photographed By: Laura Miner

All of the dishes are jam-packed with flavor while still being a bit better for you than traditional picnic foods. So go ahead, indulge in these recipes at your next backyard cookout or picnic. Your taste buds will thank you!

BLT Salad (Photo Above)
Serves: 4
Imagine everything you love about the classic BLT sandwich, but with a refreshing, healthier twist! Every single element that makes a BLT so beloved is represented in this recipe, but this BLT is served in a veggie-packed salad form. Crispy bacon, fresh lettuce, juicy tomatoes, and crunchy croutons are paired together, then tossed in a creamy, rich, and herby dressing, made with a base of Greek yogurt! Every bite just gets better and better.

Dressing Ingredients:
1/2  cup nonfat plain Greek yogurt
2 tbsp mayonnaise
1 tbsp lemon juice
2 tbsp olive oil
1 clove garlic, minced
1/4 cup minced fresh herbs. Use any combination of parsley, dill, tarragon, and chives.
1/4 tsp salt & pepper

Salad Ingredients:
6 cups chopped lettuce
8 pieces bacon, cooked and cooled
1.5 cups croutons
1 cup diced tomatoes

Directions:
1. Prepare the dressing by whisking all the ingredients together. Store covered in the refrigerator until you’re ready to serve the salad.
2. Assemble the salad. Cut the bacon and tomatoes into bite-sized pieces. Add all the salad ingredients to a large bowl. Toss with the salad dressing and serve right away.

Notes:
• If you’re making this in advance, keep the dressing, bacon, and croutons separate until just before serving to keep it crunchy!
• For a lower fat option, use turkey bacon.
• Make it a complete meal by adding your favorite protein to the salad, like grilled chicken or hard boiled eggs.

Southwest Turkey Burgers
Serves: 4 
Inspired by bold southwest flavors, this turkey burger puts a healthier twist on a cookout classic. The burger is flavored with chipotle peppers and tons of herbs and spices for just the right amount of spicy kick. It’s all mellowed out with a cooling cilantro-lime avocado spread, your favorite toppings, and served on a toasty bun.

Burger Ingredients:
1 lb. ground turkey
1/4 cup minced cilantro
1/2 tsp each cumin, salt
1/4 tsp each garlic powder, onion powder, smoked paprika, chipotle powder
3 tbsp canned chipotles, minced
Optional toppings: lettuce, sliced tomato, monterey jack cheese
4 burger buns

Smashed Avocado Spread:
2 avocados
1 tbsp lime juice
2 tbsp minced cilantro
1/4 tsp salt

Chipotle Ketchup:
1/2  cup prepared ketchup, any kind
1/2  tsp apple cider vinegar
1/2  – 1 1/2 tsp chipotle powder

Directions:
1. To prepare the burger mixture, use your hands to mix together the ground turkey, cilantro, chipotles, and seasonings. Form into four patties. Place the burgers in the refrigerator to chill for about 30 minutes to help them firm up and stay together when transferring to the grill. 
2. Make the avocado mash. Cut open and remove the pits from the avocados.
Scoop out the flesh and place it in a bowl. Add lime juice, cilantro, and salt.
Use a fork to roughly smash the avocado and mix it together. Mix the chipotle ketchup ingredients together.
3. Mix the ketchup with apple cider vinegar and chipotle powder, starting with less and tasting until it’s the level of spicy that you enjoy.
4. Preheat a clean, well-oiled grill to 400°F. Place the burgers on the grill and cook for about 13-16 minutes total, carefully flipping halfway through. When the middle of the burger reaches 165°F, remove the burgers and set them aside.
5. Assemble and serve. Toast the buns. Spoon a few tablespoons of the avocado spread onto the bun, then layer the burger along with any other toppings you enjoy. Serve right away. 

Mediterranean-Inspired Chicken Skewers with Orzo & Feta Salad
Serves: 4-6 (About 8 Skewers)
This recipe is a celebration of all things Mediterranean, and it’s absolutely perfect on a hot summer day! Tender pieces of marinated chicken and thinly sliced summer squash, zucchini, and onions are grilled to perfection and served up on skewers. Plate it alongside a crowd-pleasing orzo salad tossed with crunchy vegetables and delicious feta cheese.

Best of all, the marinade pulls double duty—half will be used to marinate the chicken and half will be used as a vibrant dressing for the orzo salad!

Chicken Skewers Ingredients:
1 lb. chicken breasts
2 medium zucchini
2 medium summer squash, medium size
1/2 red onion

Marinade/Dressing Ingredients:
1/2 cup extra virgin olive oil
3 tbsp red wine vinegar
2 tbsp lemon juice
3-4 cloves garlic, minced
1 tsp dried oregano
1/2 tsp each of dried thyme, dill, and onion powder
1/4 tsp salt & pepper

Orzo Salad Ingredients:
3 cups cooked & cooled orzo
1/2 cup diced bell pepper
1/2  cup diced tomato
1 cup diced cucumber
1/2 cup crumbled feta cheese

Directions:
1. Make the marinade by whisking all the ingredients together.
2. Next, marinate the chicken. Cut the chicken in 1 inch cubes. Place them in a large bowl and pour half of the marinade on top, setting the other half of the marinade aside to use as a dressing later. Turn the chicken until all the pieces are coated.
Cover the bowl and set it aside to marinate for at least 30 minutes.
3. Meanwhile, make the orzo salad. Toss the orzo with the diced bell peppers, tomato, cucumber, feta cheese, and the reserved marinade/dressing. Season to taste with salt and pepper. Keep the salad covered and refrigerated until you’re ready to serve it.
4. Prepare the skewers. Cut the onion into ½ inch pieces. Using a mandolin or vegetable peeler, slice the zucchini and summer squash lengthwise to make long ribbons. Thread a piece of chicken, folded zucchini, squash, and onion onto the skewer. Repeat this process until the skewers are filled. 
5. Preheat a well-oiled grill to 400°F. Cook the skewers for 5-7 minutes per side, turning occasionally, until the chicken reaches an internal temperature of 165°F, per USDA.
6. Serve the skewers right away with the orzo salad.

Notes:
• Smaller zucchini and squash tend to work better in this recipe. Avoid large zucchini and squash since they are seedy.
• If using wooden skewers, soak them in water for about 30 minutes before using them to keep them from burning.
• Don’t pack the skewers too tightly. Leave a little bit of space between each element to ensure even cooking.  

No Cook Meals for Hot Summer Days

This selection of salads showcases the splendor of summer fruits: peaches, strawberries, and watermelon! Pair with something off the grill or serve as the main event.

First up is a fresh peach caprese salad. Juicy peaches, creamy mozzarella, and fragrant basil leaves come together in a delightful twist on the classic Italian favorite. Drizzled with tangy balsamic glaze, this salad strikes a perfect balance of sweet and savory.

Next on the menu is a strawberry spinach salad with poppy seed vinaigrette. Crisp romaine lettuce and baby spinach create the perfect bed for summer-sweet strawberries, complemented by the delightful crunch of almonds and zesty dressing. This vibrant combination is an ideal accompaniment to grilled meats.

Lastly, the watermelon mint salad is a true celebration of summer’s bounty. The juicy sweetness of watermelon combines perfectly with fresh mint leaves, all enhanced by a drizzle of tangy balsamic glaze. Each bite is a mini-vacation for your taste buds!

Peach Caprese Salad 

Serves four as a side

INGREDIENTS 
2 fresh, ripe peaches 

3 local, heirloom tomatoes 

8 oz fresh mozzarella

3 sprigs of basil

2 tbsp balsamic glaze
(see separate recipe below)

1 tbsp extra virgin olive oil

Salt and pepper to taste

INSTRUCTIONS 
Slice the mozzarella thinly and cut the tomatoes into nice, thick slices. Quarter the peaches and then quarter each quarter. On a serving plate or platter, alternate the cheese, tomatoes, and peaches. Tear 6-8 basil leaves and spread them throughout. Drizzle with a few drops of good quality olive oil for richness, and generously drizzle with the balsamic glaze for tangy sweetness. Finish with salt and pepper to taste. Serve immediately.

Strawberry Spinach Salad with Poppy Seed Dressing 

Serves four as a side

INGREDIENTS

1/2 cup red wine vinegar

1/3 cup sugar

3 tbsp pickled red onion (see separate recipe)

1 tbsp poppy seeds (toasted)

1/2 cup sliced almonds (toasted)

1/4 cup avocado oil

1 lb. strawberries, hulled and quartered

1 head of romaine lettuce, torn into bite
sized pieces

4 cups baby spinach

Salt and pepper to taste

INSTRUCTIONS
Lightly toast the poppy seeds in a dry skillet, and then toast the sliced almonds. In a medium bowl, combine vinegar, sugar, avocado oil, and poppy seeds, whisking to combine. Tear the romaine lettuce into a large bowl, add the spinach and strawberries, and toss carefully with the dressing. Transfer the salad to a serving bowl and sprinkle the toasted almond slices  and pickled onions on top.

Watermelon Mint Salad 

Serves four as a side

INGREDIENTS
4 cups of cubed, seedless watermelon
(bite-size cubes)

8-10 leaves of fresh mint, torn into
small pieces

Parmesan cheese for shaving

2-3 tbsp balsamic glaze (see separate recipe on page 136)

INSTRUCTIONS
Make sure you find a ripe, seedless watermelon since it’s the star of this salad. Sprinkle the torn mint leaves over the watermelon. Using a potato peeler, shave parmesan cheese in big, thin slices over the salad. Finish off with a nice, big drizzle of the balsamic glaze right before serving.  

The Summit Revamps their Culinary Program

Photos Courtesy of The Summit

Good nutrition is important at every age. Not only is food essential to life but it is also emotional, evokes the senses, and should taste good! The residents living at The Summit, a senior living facility in Lynchburg, are enjoying a major food upgrade with even more culinary progress on the horizon. Gone are the days of institutional food service in order to make way for fresh, exciting choices as residents enjoy a true destination dining experience. 

For the last twenty years, The Summit has offered seniors Independent Living homes, spacious apartments, and Assisted Living residences with twenty-four-hour care. 

“With its mission of providing residents with choices for purposeful living, The Summit is shifting services and amenities to be customizable, putting choices in the hands of those that call the community home,” explained Marketing Director Brenda Dixon. 

Some of those choices extend to dining and meals. 

“Our vision at The Summit is to provide a place for residents’ wellness to flourish where dining becomes an integral part of any wellness routine,” Dixon said. “While it has been known that a diet centered around fresh ingredients can improve your physical well-being, research is now finding that healthy eating habits can benefit your mental well-being as well. We promote community and friendship here at The Summit and we can’t think of a better way to promote community than through our culinary program by sharing a great experience around a great meal with friends. Our goal is to create a place where our residents know they can come and enjoy food that will help them maintain a healthy lifestyle.”

The menu at The Summit has gone through its share of changes over the years. Most recently, flexibility in menu creation, vendor sourcing, and resident input have become top priority. The atmosphere in the dining room at The Summit now feels more like a restaurant where community members can eat and enjoy. Residents choose from various meal plans, decide how often they want to eat, what they would like to eat, and how they want to spend their money on meals.

Some options on a recent menu, which rotates often, include pan-seared pork chop with peach barbecue sauce, grilled mahi with lemon garlic cream, and marinated beef medallions with mushroom demi-glace. If vegetarian choices are preferred, there is a vast array including butternut squash curry, spinach and artichoke dip pasta, and stewed chickpeas with eggplant and tomatoes. If a resident has a sweet tooth, there is a delicious dessert menu that includes French silk pie, cannoli, and brown sugar cake. There are also frequent ticketed coursed meals with wine pairings that residents can enjoy together as a community.

Who is responsible for these tasty changes at The Summit? Mitch Rodhe recently has become the Director of Culinary Services and has had a hand in implementing many improvements in his department. If you recognize his name, it could be from his last role as the Food and Beverage Director at the Craddock Terry Hotel, which includes Shoemakers and Waterstone Pizza.

Currently, only lunch and dinner are available to residents but a café is slated to open later this year where breakfast will be offered, including sandwiches, pastries, fresh fruit, bagels, and smoothies. Snacks and bites will be available focusing on finger foods and hors d’oeuvres to accompany the atmosphere of mingling and fellowship. 

“The community can come together, soak up those gorgeous views, and enjoy a glass of wine and some appetizers,” Rodhe said of the café and its ability to utilize an outdoor patio area on warmer days.

Chef Rodhe assures that The Summit is able to meet each resident’s dietary needs and wants whether they are due to allergies or medical restrictions but also if a resident eats gluten-free or vegetarian by choice. The Summit has new resident meetings, focus groups, and committees to discover what residents love to eat and how they are able to deliver meals in a safe and delicious way. 

“We’re going to continue the traditions of culinary excellence at The Summit, along with new options for the residents we serve,” Rodhe said. 

The idea of sustainability and farm-to-table focuses are important to The Summit and will become even more so later this year. Culinary Services is challenging vendors to offer a wider selection of locally grown fruit and produce. They also hope to partner with Lynchburg Grows, a nonprofit urban farm, to increase local sourcing availability. There is a plan to implement an herb garden and produce beds on the property to feature in daily recipes. Plant-based menu selections will be featured on the daily menu offerings incorporating plant-based proteins, fresh grains, and vegetables to meet the growing demand for vegetarian and vegan meal options. 

Chef Rodhe shared, “Buffets and action stations will become more frequent to allow our residents to get to know our kitchen team. Plus, action stations have the benefit of showcasing our ingredients before they become entrees, thus enhancing customization, temperature, and freshness of our dishes.”

Not only will this new culinary program, with its emphasis on resident engagement and satisfaction, improve quality of life for The Summit residents, it will also work to further engage the residents’ visitors.

“Our goal is to build a culinary experience in which residents are excited to host their family and friends, creating a quality experience for all residents and guests,” Dixon said. “An experience that brings joy to their days and quality nourishment to their bodies.”  

I love rice. It does not matter if it is brown or white, short grain or long grain, boiled or fried—or puffed! I love the versatility, the taste, and how quick and easy it is to make. I eat rice several times a week and always keep multiple varieties on hand.

And it appears I am not alone. According to data from UNICEF, rice is the most important food crop with regard to human nutrition and caloric intake, providing more than 20% of the calories consumed worldwide by humans.

Rice is the seed from a grass plant, related to other grasses such as wheat, oats, and barley. It completes its entire life cycle within six months, from planting to harvesting. The rice grain is made of three main layers: the hull (or husk), the bran and germ, and the inside kernel (or endosperm).

Once the protective husk is removed, the rice grain becomes what we call brown rice. Because it still contains the rice germ and outer bran layers, brown rice contains more fiber and vitamins than white rice.

Gentle processing removes the germ and bran layers from the grain to expose a white starch center. The polished white starch center is what we know as white rice.

It was hard to pick my favorite rice recipes since rice plays a part in so many wonderful dishes, but these two are very different and great in their own ways. Enjoy!

Scandinavian Rice Pudding with Cinnamon Sugar

This rice pudding makes for a great breakfast and is traditionally served in a bowl with milk and sprinkled with cinnamon sugar. It’s easy, fairly quick, and filling enough to be a meal!
Servings: 4-6

Ingredients
2/3 cup of short-grained rice, such as Arborio
1 tsp. kosher salt (I like Diamond Crystal brand)
4 cups whole milk
3 Tbsp. unsalted butter
1 Tbsp. sugar
1 Tbsp. cinnamon sugar (2/3 sugar and
1/3 cinnamon) for sprinkling on top

Instructions
In a thick-bottomed saucepan, stir together the rice, salt, and milk and bring to a boil over medium heat. Be careful because milk has a tendency to bubble over once it starts boiling. Reduce heat to low and simmer until all milk has been absorbed, about 20 minutes. Stir often to ensure it doesn’t stick to the bottom of the pot. If the rice is not soft and creamy, add a bit more milk. Remove from heat. Add the butter and sugar and stir until the butter has melted and the sugar is incorporated. Sprinkle with cinnamon sugar and serve warm in a bowl with more milk!

Fried Rice with Chicken, Eggs, and Vegetables

Fried rice is best when made with day-old rice. If your rice is coming from the refrigerator, bring it to room temperature before stir-frying it. If you are making the rice the same day, spread it out on a baking sheet to cool for a couple of hours. This recipe works best with a wok.
Stir-frying happens quickly, so be sure to have all ingredients measured out and lined up before you begin.
Servings: 4

Ingredients
3 large eggs
1 1/2 tsp. kosher salt, divided
2 Tbsp. olive oil, divided
1 carrot, peeled and cut into
1/4-inch pieces
4 oz. dark meat chicken, cooked and cut into roughly, 1/2-inch pieces
4 scallions, sliced
4 cups cooked jasmine rice
1/4 tsp. pepper
1/2 cup frozen peas

Instructions
Turn your burner to medium-high and heat the wok. In a bowl, whisk eggs lightly with a fork. Add 2 tsp. of the oil to your hot wok. When the oil is rippling, add the eggs and cook, stirring frequently, until most of the egg is non-liquid, about 30 seconds. Transfer to a plate.

Next, add 1 tsp. oil to the now-empty wok and reduce heat to medium. Add carrot and 1/2 tsp. salt and cook, stirring frequently, until just beginning to brown, 2 to 4 minutes. Add chicken and cook, stirring frequently, until the chicken is warmed through, 1 to 2 minutes. Transfer to the plate with eggs.

Add half of the sliced scallion and remaining 1 Tbsp. oil to the wok. Cook, stirring constantly, for about 30 seconds. Add the rice and stir until combined. Sprinkle pepper and remaining 1 tsp. salt evenly over rice. Continue to cook, stirring frequently while also breaking up clumps, 2 to 5 minutes. Add peas, egg mixture, and remaining scallion, and cook about 2 minutes. Serve and enjoy!