Nutrition is a huge part of any athlete’s training regimen. You’re only as good as the fuel you put into your body. Yet time after time we see athletes of all ages putting junk into their system right before a game or immediately after a practice. The main excuses we hear tend to be:

  1. Lack of time to prepare healthy meals
  2. Eating healthy all the time is expensive

Well we’re here to help solve this issue. Each month we’ll be featuring a new dish prepared by local chefs that can feed the whole family for less than $20. No gimmicks, just healthy, nutritious food that won’t break the bank or take all day to prepare. Let’s get started!


February: Superbowl Wings

Grocery List:

-Chicken wings (pre-chopped will be smaller but less work to prepare)

***Depending on the flavor you prefer, see ingredients below



-If you purchased purchased full wings, be sure to chop and separate at the joints

-Pre-heat oven to 425 degrees

-Line several baking sheets win aluminum foil and grease with butter

-In a large Ziploc bag, toss the wings and any combination of the following ingredients (depending on desired flavour)



-Add Flour, Salt & Pepper, Paprika, Garlic Salt, and Cayenne Pepper

***Be sure to mix the spices thoroughly before adding the wings

Honey Garlic:

-Stir onion, honey, brown sugar, soy sauce, butter, mustard powder, and garlic together in a saucepan over medium heat until all ingredients are melted and blended.

***Add wings and let marinate for a few hours

Sweet & Spicy:

-In a saucepan over medium heat, mix your favorite hot sauce (most restaurant’s use Franks, but if you like yours with a little more kick feel free to ramp it up a notch), butter, honey, garlic salt, black pepper, and cayenne pepper. Mix until ingredients are melted and blended.

***Add wings and let marinate for a few hours


Once you’ve got your flavor picked out, you’ll want to add wings onto the baking sheet and bake for 15 mins. Flip the wings over and bake for another 15 mins.

Plate and serve!


This recipe will win you big points with your Superbowl Party as your wings a) won’t be puny and frozen, and b) will have way more flavor than anything that comes out of a box.


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