The Performance Plate: Healthy Spin on a Rochester Classic
What happens when you put the Red Wings Executive Chef and a UR Medicine Nutritionist in a kitchen together? You get a healthy spin on a Rochester Classic! Enter: The 鈥�Performance Plate.鈥�
Holly Gilligan, MA, RD, CDN, is a Registered Dietitian Nutritionist with UR Medicine Fitness Science. She met with Red Wings鈥� Executive Chef Keith Hillock at the new UR Medicine Orthopaedics & Physical Performance Center to craft a healthy take on Rochester鈥檚 famous plate.
What ingredients are in a Garbage Plate?
Created by the restaurant , the traditional Rochester cuisine consists of four components: macaroni salad, French fries (or home fries), meat, and toppings. While this combination of rich foods tastes delicious, it can be loaded with grease and fat.For those looking to stick to a health goal鈥攎aybe you鈥檙e training for an athletic event, trying a new plant-based lifestyle, or making healthier dietary choices鈥擧olly and Chef Keith have a nutritious recipe.
Vegan Garbage Plate: The Performance Plate
Ingredients:
- 1 cup zucchini noodles
- 录 cup sliced red onion
- 陆 cup tri-colored peppers, sliced thin
- 陆 cup vegan mayonnaise
- 1 tbsp whole-grain mustard
- salt and pepper, to taste
- Combine all ingredients.
- 2 whole sweet potatoes, peeled and diced
- 1 tsp potato starch
- 1 tsp sesame oil
- Toss together and spread on a non-stick baking sheet. Bake at 450掳F for 20 minutes.
- 2 cups vegan beef crumbles
- 1 cup diced white onion
- 陆 cup ketchup
- 录 cup yellow mustard
- 1tsp allspice
- 1tsp cayenne pepper
- 1tsp cumin
- 1tsp chili powder
- 陆 cup water
- Combine all ingredients & let simmer for 5 minutes.
Assembling the plate:
- Add vegetable salad and sweet potato fries to the plate.
- Add bean burger or soy hot dog on top of the sides.
- Top the plate with vegan meat hot sauce.
- Add additional toppings of choice.
Healthy Food Substitutes: This instead of that!
Vegetable salad instead of mac salad.
This food swap provides vegetables typically missing in a classic plate, adding fiber and other important vitamins and minerals. The vegan avocado mayonnaise dressing provides potassium and vitamin E while replacing saturated fat with healthy fats.
Sweet potato fries instead of French fries.
Baking sweet potatoes with a drizzle of olive oil preserves more nutrients and reduces calories and saturated fat. Sweet potatoes are a great source of potassium and antioxidants.
Bean burger instead of hamburger.
Packed with fiber, beans are a great source of plant-based protein. Most Americans don鈥檛 consume nearly enough fiber, but bean burgers are a tasty way to get in the important nutrients.
Soy dogs instead of hot dogs.
Bean burger instead of hamburger.
Packed with fiber, beans are a great source of plant-based protein. Most Americans don鈥檛 consume nearly enough fiber, but bean burgers are a tasty way to get in the important nutrients.
Another great source of plant-based protein, soy dogs help keep us feeling full for longer and support muscle mass.
Swap traditional meat sauce for vegan meat hot sauce.
Tofu meat adds a great source of iron, calcium, and protein while reducing saturated fat and calories.
Train for yourself and your health.
UR Medicine Fitness Science offers research-based fitness and nutrition programs to help you be proactive about your health. Book an initial assessment to meet our team.