How to Work Color Into Your Performance Plate (Cyclospora Edition)

Written By Kelsey Beckmann


If you've been following the recent Cyclospora outbreak, you may be wondering if you should skip fruits and vegetables altogether.

The answer? Absolutely not.

Produce provides the carbohydrates, antioxidants, vitamins, minerals, and fiber that support recovery, immune function, and performance. Instead of avoiding colorful foods, focus on proper washing and incorporating more cooked produce when appropriate.

One important note: Cyclospora is inactivated at temperatures above 157°F (70°C), making cooked fruits and vegetables a great option while outbreaks are ongoing.

Here are a few easy ways to keep color on your plate:

🍝 1. Summer Squash Pasta with Chicken or Shrimp

Perfect to get in summer produce!

A simple pasta packed with cooked vegetables, carbohydrates for recovery, and protein to support muscle repair.

Ingredients

  • 3 small summer squash (or 2 medium), thinly sliced

  • 8 oz pasta

  • 1 tbsp extra-virgin olive oil

  • 1 garlic clove, minced

  • 2 cups chopped spinach, kale, or arugula

  • Juice of ½ lemon

  • ⅓ cup feta cheese

  • 2 tbsp capers

  • Red pepper flakes

  • Parmesan (optional)

  • Salt & pepper

  • Protein: grilled chicken or shrimp

Directions

  1. Cook pasta according to package directions.

  2. Sauté garlic in olive oil, then add squash until lightly browned.

  3. Stir in lemon juice and greens until wilted.

  4. Toss with cooked pasta and a splash of pasta water.

  5. Mix in feta, capers, and red pepper flakes.

  6. Top with grilled chicken or shrimp.

🫐 2. Blueberry Protein Oat Bake

Perfect for meal prep and an easy performance breakfast.


Ingredients

  • 2 cups rolled oats

  • ½ cup vanilla protein powder

  • 2 cups milk

  • ¼ cup peanut butter

  • 2 eggs

  • 1 ripe banana

  • 3 tbsp maple syrup

  • 1 tbsp melted coconut oil

  • 1 tsp vanilla

  • ¼ tsp salt

  • ½ cup frozen blueberries ( I used blueberries for 2x antioxidant powers!)

Directions

  1. Preheat oven to 375°F.

  2. Mix all ingredients together.

  3. Fold in blueberries.

  4. Bake for 35–40 minutes until set.

  5. Drizzle with nut butter before serving.

🥩 3. 30-Minute Beef & Broccoli Stir Fry

An easy weeknight dinner with cooked vegetables, iron-rich beef, and carbohydrates when served over rice.

Ingredients

  • 1 lb flank steak

  • 2 tbsp olive oil

  • 3–4 cups broccoli florets

Sauce

  • ½ cup low-sodium soy sauce

  • ½ cup water

  • ½ tsp rice or apple cider vinegar

  • ½ tsp toasted sesame oil

  • ¼ cup brown sugar

  • 3 tbsp cornstarch

  • 1 tsp grated ginger

  • 4 cloves garlic, minced

  • Red pepper flakes

Directions

  1. Slice steak thinly and whisk sauce ingredients together.

  2. Cook broccoli until tender-crisp; remove.

  3. Sear steak over high heat.

  4. Return broccoli, add sauce, and cook until thickened.

  5. Serve over rice or noodles.

🧀 4. Quiche, Frittata, Omelet with toast, egg bakes and add veggies!



One of the easiest ways to increase vegetable intake at breakfast.

Try adding:

  • Spinach

  • Mushrooms

  • Bell peppers

  • Tomatoes

  • Onions

Serve with whole grain toast and fresh fruit for a balanced meal.

🫓 5. Loaded Quesadilla

Lots of ways to DIY here to select!

Fill a tortilla with:

  • Shredded chicken or black beans

  • Cheese

  • Sautéed peppers

  • Onions

  • Spinach/Greens

  • Mushrooms

  • Corn

Serve with salsa and avocado for a quick lunch or dinner.

🥤 6. Smoothie with Frozen Fruit

Performance Plate in a Cup!

Frozen fruit is a fantastic way to include produce while still meeting recovery needs.

A Simple Recovery Formula

  • Carbohydrates: Frozen berries, mango, pineapple, banana, or cherries

  • Protein: Greek yogurt, milk, cottage cheese, or protein powder

  • Fats: Peanut butter, almond butter, chia seeds, avocado, or flaxseed

  • Liquid: Milk of choice or juice for extra carbs and nutrients!

  • Aim for 25–40 g of protein and plenty of carbohydrates after training to replenish glycogen and support muscle repair.

🌈 Bottom Line

During foodborne illness outbreaks, don't let fear keep colorful foods off your plate. Instead:

  • ✔️ Wash produce thoroughly.

  • ✔️ Choose cooked fruits and vegetables when possible.

  • ✔️ Cook foods to at least 157°F (70°C) when appropriate.

  • ✔️ Continue prioritizing a variety of colorful foods to support performance, recovery, and overall health.

Your immune system—and your training—will thank you.

Kelsey Beckmann
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