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Let's face it! We think about food just as much if not MORE than we think about our training! Check out the healthy options we have gathered here. Some are our very own TRI-Chefs' creations, while others are from great sites we have come across. If you have a recipe you would like us to try out, CONTACT US, we are always ready to test out tasty suggestions!

15 minutes Prep/ 1-2 hours freeze



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- 32 oz vanilla Greek yogurt

- strawberries

- raspberries

- blueberries

- 2-3 tablespoons honey

- 1 tablespoon vanilla bean puree

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1. Mix the honey and vanilla into the yogurt in a large bowl.

2. Spread the yogurt out onto a baking sheet using a rubber spatula.

3. Place berries on top.

4. Freeze (at least 1-2 hours).

5. Use a knife to break into pieces.

6. Enjoy right away while it's COLD!


30 minutes

104 Calories per Serving

137mg of Sodium

2 cups Zucchini sliced into little match sticks

1 cup packed fresh spinach leaves, chopped small

4 eggs, lightly beaten

2 cups cubed day old bread tightly packed

1 tablespoon garlic salt

1 tablespoon of miced garlic


Heat  oven to 350 degrees.


In a non-stick saute pan, heat enough olive oil to coat bottom evenly. Saute the zuchini and spinach until the zucchini is tender (remove from heat and drain excess oil.


In a medium bowl, lightly beat the eggs, add the bread crumbs, and remaining incredients.


Lightly grease a muffin tin and fill six of the forms 3/4 full. Bake 15 minutes or until the center is firm


1 g Fiber/ 6g Protein/ 67% Water

5 minPrep/ 2-3 Hours Soak

1 Mango, 1 box of strawberries, 1-2 large oranges, Dash of Cayanne Pepper, 2 limes

Add all ingredients in a pitcher and mix. This needs to sit in the fridge 2-3 hours to allow the flavor to come out.

Delicious Detox Water with antioxidants, that cleanses Toxins, and helps with weightloss, all while tasting great and refreshing!

Great homemade freshing cleanse. Leave out the cayanne pepper, and share with the little ones in your family for some fun after sun refreshments!

50 min

Prep Time: 15 min Cook Time: 40min

Not only is turkey meat lean, but it is also a good source of protein. Ground turkey also includes minerals and vitamins such as vitamin B6.


3 lbs ground turkey meat

30-35 oz frozen spinach

2 1/2 cups Old Fashioned Oats (substitute with bread crumbs)

3 whole eggs

1 1/2 cups crumbled feta cheese

1/2 Cup chopped Red onion

5 garlic cloves minced

4 teaspoons salt and pepper,


Preheat oven to 375 degrees F (190 degrees C). Lightly grease a baking dish with olive oi

Place ground turkey in a bowl with eggs, thinly chopped onions, bread crubs, feta cheese. Add spinach with remaining ingredients  to bowl mix with hands then form into patties.


Bake 30 minutes, turning once, to a minimum internal temperature of 165 degrees F (74 degrees C). Top each patty with a slice of cheese during the last few minutes of cook time.


5 minutes Servings: 1 • Size: 1 toast • Old Points: 5 pts • Weight Watcher Points+: 6 pt Calories: 229 • Fat: 10 g • Carb: 23 g • Fiber: 5 g • Protein: 12 g • Sugar: 4 g Sodium: 223 mg • Cholest: 186 mg

Great post-workout breakfast! Try it out and let us know what you think!


  • 1 slice whole grain bread, toasted (1.5 oz)

  • 1 oz mashed (1/4 small haas) avocado

  • cooking spray

  • 1 large egg

  • kosher salt and black pepper to taste

  • hot sauce (optional)



Mash the avocado in a small bowl and season with salt and pepper.


Heat a small nonstick skillet over low heat, spray with oil and gently crack the egg into the skillet. Cover and cook to your liking.

Place mashed avocado over toast, top with egg, salt and pepper and hot sauce if desired!


15 minutes

NUTRITION 100 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 2 g protein; 1 g fiber; 94 mg sodium; 511 mg potassium. Nutrition Bonus: Vitamin A (80% daily value), Vitamin C (38% dv) Carbohydrate Servings: 1 1/2


1 medium orange, peeled and quartered 3 kale leaves 1 medium apple, cut into wedges 1 medium carrot, peeled 1 large beet, peeled and cut into wedges 1 1-inch piece peeled fresh ginger Ice cubes (optional)

  • Working in this order, process orange, kale, apple, carrot, beet and ginger through a juicer according to the manufacturer’s directions. (No juicer? See Tip.)

  • Fill 2 glasses with ice, if desired, and pour the juice into the glasses. Serve immediately.

  • Tip: No juicer? No problem. Try this DIY version of blended and strained juice instead: Coarsely chop all ingredients. First, place the soft and/or juice ingredients in the blender and process until liquefied. Then, add the remaining ingredients; blend until liquefied. Cut two 24-inch-long pieces of cheesecloth. Completely unfold each piece and then stack the pieces on top of each other. Fold the double stack in half so you have a 4-layer stack of cloth. Line a large bowl with the cheesecloth and pour the contents of the blender into the center. Gather the edges of the cloth together in one hand and use the other hand to twist and squeeze the bundle to extract all the juice from the pulp. Wear a pair of rubber gloves if you don’t want the juice to stain your hands.



Total Time: 1 hr, plus 1 hr 30 mins cooling time

Ingredients 1 cup all-purpose flour, plus more as needed 1 cup quick-cooking oats 1/3 cup packed light brown sugar 1/3 cup granulated sugar 1/2 teaspoon fine salt 1/4 teaspoon baking soda 1/2 cup chunky all-natural peanut butter (no salt or sugar added) 10 tablespoons unsalted butte

The classic combo of peanut butter and jelly tastes great in asandwich, so why not baked into a chewy bar cookie for dessert? Mix rolled oats and chunky peanut butter into a crumble that does double duty as both the bottom crust and a sweet, nutty topping. In between, spread a thick layer of chunky strawberry jam that’ll bake into a bubbly, fruity filling. These sweet comfort-food bars are perfect to wrap up for a long ride or run. Best part is, it's a training snack that your family can enjoy too!


TIME: 20 minutes

1 cup almond flour 2 eggs ¼ cup milk or water 2 tablespoons cooking oil 1 tablespoon honey or agave nectar a dash each of ground cinnamon and salt OPTIONAL ADDITIONS toasted almonds plain yogurt

NUTRITION DATA PER SERVING (3 pancakes) > Energy 557 cal • Fat 47 g • Sodium 447 mg • Carbs 23 g • Fiber 6 g • Protein 19 g

Made with almond flour, these pancakes are gluten-free and lower in carbs than traditional pancakes. Skip the sugar crash and fuel up for morning rides with these hearty pancakes that have an ideal mix of carbs, protein, and fat. The batter will be thin and delicate, more like a crepe than a pancake.

  • Mix together all ingredients in a bowl.

  • Bring a lightly oiled sauté pan to medium-high heat. When pan is hot, pour batter to form pancakes, leaving ample space between each to allow batter to spread. Unlike traditional pancakes these will not bubble, so watch for the edges to brown, then gently flip over and brown the other side.

  • Serve hot, topped with toasted almonds, yogurt, or fresh fruit. Makes about 6 pancakes.



Even easier: If you’re not concerned about gluten, add ground almonds to your usual packaged pancake mix. Follow package directions from there.


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Detox Water

Spinach & Feta Turkey Burger

Avocado Toast w/Egg

Blood-Oxygenating Smoothie

Peanut Butter & Jelly Bars

Cinnamon Almond Pancakes

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Wolfang Zocca


Chef and Triathlete


Wolfang Zocca comes from a family line of culinary artists.Currently resides in Venezuela and competes all around the US and Carribean in races ranging from Sprint Triathlons to Ironmans.


Follow him on Instagram for recipe updates : @TRICHEF1

Hossain Kaanache


Running and Nutrition Expert


Elite Athlete (Spain) and Nutrionist, Hossain Kaanache has competed at the elite realm in the European Circuit and now brings to South Florida his tips on how to EAT RIGHT as a triathlete.


Follow Hossain's Training and Nutrion Tips on his Blog: Born to Train or email him for personalized nutrition plans that will meet your training/hunger needs:


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