We are continuing the weekly essay about healthy eating as Sundays are race days. According to Graeme Street, performance weeks of nutrition are only allowed if you are in a “build” phase of your training, or you are “in- season” for cycling. It can be tricky, though, because you don’t want to gain weight. If the performance phase is done correctly, you should be able to continue with your fat loss – yet – be frisky and ready to go on race day. He also wants to have a good focus on pre-ride, in ride and post ride nutrition. Finally to use a high-quality protein drink immediately following a hard ride or race.

Graeme’s Performance Plan focus is to have quality nutrition going in- and quality performances going out! We shall see…Tomorrow is the Redlands Triathlon for Rachel.

Graeme loves ground turkey and has multiple recipes utilizing vegetables and ground turkey. His Cyclo-Fuel program comes complete with recipes, templates and audio CD’s for very thorough program for an active athlete. Here’s my version (Rachel Ray’s) of a really good turkey meatball!

1 box frozen spinach, defrosted in the microwave
1 1/3 pound (1 package) ground turkey breast
1 medium onion, finely chopped, divided
3 cloves garlic, chopped
1 large egg
1 3/4 cups milk, divided
3/4 cup bread crumbs, 3 handfuls
1/2 cup grated Parmigiano-Reggiano, 2 palm fulls
Coarse salt and black pepper
Extra-virgin olive oil, for drizzling
2 tablespoons butter
2 tablespoons all-purpose flour
1 cup chicken stock
1 (10-ounce) sack shredded provolone or blend of Italian cheeses, available on dairy aisle
1/2 teaspoon freshly grated nutmeg, eyeball it
1/4 cup parsley leaves, chopped

Preheat oven to 400 degrees F.Wring defrosted spinach dry in a clean kitchen towel. Place turkey in a bowl and make a well in the middle of it. Add the spinach, all but 3 tablespoons of the onion, all of the garlic, 1 large egg, about 1/4 cup milk, bread crumbs, grated Parmesan, salt and pepper. Mix well. Form into 12 large balls and drizzle with extra-virgin olive oil. Arrange on a nonstick cookie sheet and roast 20 minutes, or until cooked through.

While balls are in the oven, heat a small sauce pot over medium heat. Add a drizzle of extra-virgin olive oil and 2 tablespoons butter. Melt butter, add remaining finely chopped onion and cook 2 minutes then whisk in flour. Cook flour 1 minute, then whisk in 1 1/2 cups milk and 1 cup stock. Bring liquid up to a boil then stir in shredded provolone or blended Italian cheeses. Season the sauce with salt, pepper and nutmeg, turn heat to lowest setting.

Place 3 balls on dinner plates and top with sauce, garnish with parsley.