The Athlete’s Kitchen
Copyright: Nancy Clark, MS RD CSSD
Who doesn’t like a yummy gift of homemade food! Whether you give a certificate for breakfast in bed or fill a tin with trail mix, food gifts are welcome treats for hungry runners. These suggestions are sure to please anyone!
The pancakes are light and fluffy prizewinners. Perfect for refueling after a long run. Yum!!!
1/2 cup uncooked oats (quick or old fashioned)
1/2 cup yogurt (or milk + 1/2 tsp vinegar)
1/2 to 3/4 cup milk
1 egg (or 2 egg whites), beaten
1 tablespoon oil, preferably canola
2 tablespoons packed brown sugar
1/2 teaspoon salt, as desired
1 teaspoon baking powder
1 cup flour, preferably half whole-wheat
1. In a medium bowl, combine the oats, yogurt, and milk. Set aside for 15 to 20 minutes to let the oatmeal soften.
2. When the oatmeal is through soaking, beat in the egg and oil; mix well. Add the sugar, salt, and cinnamon, then the baking powder and flour. Stir until just moistened.
3. Heat a nonstick griddle over medium-high heat.
4. Pour about 1/4 cup batter onto the griddle per pancake. Turn when the tops are covered with bubbles.
5. Serve with syrup, applesauce, berries and/or yogurt.
Yield: 6 6-inch pancakes
Total calories: 1,000
330 calories per 2 pancakes
57 g Carb, 10 g Pro, 7 g Fat
From Nancy Clark’s Sports Nutrition Guidebook (www.nancyclarkrd.com).
Carrot Apple Muffins
These muffins are hearty and moist. Enjoy them plain or with peanut butter. Tasty for breakfast or before an afternoon run.
1 1/2 cups lour, preferably half whole wheat
1 1/2 cups dry oats, blenderized into “flour”
1/2 cup brown sugar, packed
2 teaspoons baking powder
2 teaspoons baking soda
1/2 teaspoon salt
2 teaspoons cinnamon
3/4 cup milk
2 eggs, beaten
1 teaspoon vanilla
1 1/2 cups shredded carrots
1 1/2 apples, peeled and shredded
1/2 cup raisins
1 cup chopped nuts
1. In a medium bowl, mix flour, oat bran, brown sugar, baking powder, baking soda, salt, and cinnamon.
2. Add the beaten eggs, vanilla, and milk; then the carrots, apples, raisins, and nuts. Stir gently until blended.
3. Prepare muffin tins with paper cups (treated with cooking spray for best results). Fill the muffin cups full.
4. Bake in preheated oven at 350º F for 15 to 20 minutes. Test for doneness with a toothpick.
Yield: 18 medium muffins (or 12 large) Total Calories: 2,250
125 calories per medium muffin
25 g Carb, 4 g Pro, 1 g Fat
From: Food Guide for Soccer: Tips and Recipes from the Pros (www.nancyclarkrd.com).
Sugar and Spice Pecans
This snack has everything your taste buds could possibly want: sweet, spicy, salty, and crunchy. Toast up a batch, put them in jars, tie on ribbons. Voila, a gift worth fighting over!
1 egg white
1 teaspoon water
1 pound pecan halves (about 4 1/2 cups)
1/2 cup sugar
1 teaspoon cinnamon
1/2 teaspoon salt, preferably kosher
1/4 teaspoon allspice
1/8 teaspoon cayenne pepper
1. Preheat oven to 325 degrees F.
2. Lightly coat a rimmed baking sheet with cooking spray.
2. Whisk together the egg white and water in a large bowl until well blended. Add the pecans and toss to coat evenly.
3. In a separate bowl, whisk together the sugar and spices, then sprinkle it over the nuts. Toss until well coated.
4. Spread the pecans in a single layer on the baking sheet, and bake until the glaze is crisp and golden brown, 15 to 18 minutes. Cool completely and store in an airtight container.
16 servings (1/4 cup) Total calories: 3,500
220 calories per serving, 10 g Carb, 3 g Pro, 20 g (healthy) fat
From: No Whine With Dinner (www.MealMakeoverMoms.com).
Crunchy Trail Mix
This is a perfect snack for calming the afternoon munchies. Sweet, but not too sweet. Perfect for before or after a run.
3 cups oat squares cereal
3 cups mini-pretzels, salted or salt-free, as desired
2 tablespoons tub margarine, melted
1 tablespoon packed brown sugar
1/2 teaspoon cinnamon
1 cup dried fruit bits, raisins and/or slivered almonds
1. Preheat oven to 325 degrees F.
2. In a large resealable plastic bag or plastic container with a cover, combine the oat squares and pretzels.
3. In a small microwavable bowl, melt the margarine, then add the brown sugar and cinnamon. Mix well, then pour over the cereal mixture.
4. Seal the bag or container and shake gently until the mixture is well coated. Transfer to a baking sheet.
5. Bake uncovered for 15 to 20 minutes, stirring twice.
6. Let cool; add the dried fruit; store in airtight container.
Total calories: 2,000
200 calories per serving
40 g Carb,5 g Pro, 2 g Fat
Recipe courtesy of the American Heart Association (www.deliciousdecisions.com)
From Food Guide for Marathoners: Tips for Everyday Champions (nancyclarkrd.com)
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) helps both casual and competitive athletes enhance their health and performance. Her practice is at Healthworks, the premier fitness center in Chestnut Hill MA (617-795-1875). Her Sports Nutrition Guidebook and food guides for runners and cyclists are welcomed gifts. They are available at www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com. For Nancy’s app with Recipes for Athletes ($2.99), see itunes.apple.com.