What Does it Take to Be a C.H.A.M.P.?

Have a Healthy Halloween!

Written by University of Houston Dietetic Intern, Rachel Huisman.

High Protein Pancakes

Today was the cross country team's turn for a cooking demo.  Led by Dietetic Intern, Rachel Huisman, we discussed the importance of proper recovery.  Since the team trains early in the morning, breakfast is a huge part of their recovery.  We made a ham, egg & veggie scramble, pumpkin smoothies and these high protein pancakes.

Ingredients:

6 oz of your favorite Greek yogurt (low fat vanilla tastes great!)

1 egg

scant 1/2 cup flour

1 tsp baking soda

Preparation:

1.     Open the yogurt container and stir the yogurt until it’s smooth and creamy. Crack an egg over the yogurt and stir to combine. The resulting mixture should be pale yellow in color and have a few lumps here and there. 

2.     In a separate bowl, mix together the flour and baking soda. 

3.     Pour yogurt/egg mixture into the bowl with the flour and baking soda. Stir to combine. The batter will be extremely thick.

4.     Spoon the batter onto a sprayed griddle or pan heated to medium-high. This makes four big pancakes, but you could also make 8 smaller ones.  Flip the pancakes when they start to bubble a bit on the surface. Cook until golden brown on both sides and serve with butter, syrup, fruit, Nutella….anything!

Makes 4 Large Pancakes.

Adapted from: 

Recipe and pictures from Everydaybelle.com

Easy Ways to Add Vegetables to Your Diet

Written by University of Houston Dietetic Intern, Rachel Huisman

The vitamins and minerals provided by fruit and vegetables play a role in exercise performance and recovery following strenuous exercise, and maintaining health and well-being. These nutrients cannot be synthesized by the body so it’s essential that athletes consume a diet rich in fruits and vegetables to support daily training and recovery from training.

 

Sub-optimal intake of fruit and vegetables does affect your sport performance. A minimal intake of the vitamins and minerals found in fruits and vegetables can lead to fatigue, muscle damage and impaired immune function, all of which can have detrimental effects on training and recovery for competition.

• Set a goal – If  fruits and vegetables are minor items in your menu, start by eating one extra fruit or vegetable a day. When you’re used to that, add another and keep going.

• Try something new – don’t get tired of the same old thing every day.  Try a new vegetable or a new fruit.

• Take advantage of prepared veggies – They’re a little bit more expensive when you buy them this way, but if it’s easier and you’re more likely to eat then it’s a better use of your money.  Bagged salads, prewashed spinach, peeled and diced butternut squash are great ways to cut down on prep time for dinner.

• Stock your freezer – Frozen vegetables won’t go bad any time soon, and are easy to add to dishes you already make

o   Throw them in with pasta water in the last few minutes of cooking

o   Add to soups

o   Stir fry them with meat and serve with brown rice for a quick dinner

o   Frozen berries, mango, bananas

o   Add to oatmeal or yogurt with granola

o   Make smoothies with yogurt, low-fat milk, ice

• Roast them – Toss with olive oil, salt and pepper, and bake at 425° F for 15 minutes.  Try  broccoli, cauliflower, asparagus, Brussels sprouts, carrots, butternut squash

• Snack – Try baby carrots, celery sticks, broccoli florets or homemade sweet potato chips, dipped in salsa, light ranch dressing, spiced yogurt or hummus. Spread peanut butter on celery, apples or bananas

• Cook with them – Sauté fresh or frozen spinach with garlic and olive oil, season with a dash of salt and pepper.  Add spinach, onions, asparagus or broccoli to omelets.

• Improve on nature – Don’t hesitate to jazz up vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like walnut or sesame oil.

• Eating Out – Add vegetable toppings to your pizza.  At a fast food restaurant, add a side salad with your burger, and eat it first.  Ask to substitute a side of vegetables for rice or pasta when you’re dining out.  Try the carrot cake if you’re ordering dessert!

Asian Ramen Salad

Looking for a way to make Ramen noodles "healthier"?  Why not throw them in a salad?!

Earlier this week the softball team participated in a cooking demo and we made as Asian Ramen salad that was a hit.

2 bags of coleslaw mix

3 packages of Chicken Ramen Noodles - set the seasoning packets aside

3 green onions, diced

1 1/2 cups slivered almonds (or whatever close amount you can find)

2-3 tablespoons olive oil

1/2 cup olive oil

1/4 cup salad vinegar

1/3 cup sugar

flavor packets from Ramen noodles (3 of them)

Place the three "bricks" of Ramen noodles into a gallon bag. Using a mug or your fist, gently break apart the Ramen noodles into bite size pieces.

Pour 3 tablespoons of olive oil into large skillet over medium-high heat. Add the Ramen noodles (not the seasoning packets) and slivered almonds, stir, and cook until toasted and lightly browned. Spread out on a cookie sheet and set aside to cool.

In a mixing bowl, place the vinegar, remaining olive oil, sugar, and the seasoning from the three Ramen packets. Whisk to combine ingredients to make a dressing. Set aside.

Just prior to serving, add the coleslaw and green onions to large serving bowl. Top with the toasted Ramen noodle/almond mixture and the dressing. Use two large spoons to toss and mix together all ingredients. Serve immediately.

Makes about 12 servings.

*You can prepare the sauce and toasted ingredients up to a day or two ahead of time. Keep them stored in separate airtight containers, and when you are ready to serve your salad, just empty both containers over the coleslaw/green onion mix, toss and serve!

*Add some shredded chicken to the salad to make this a quick and easy entrée!

Adapted from www.dwellonjoy.com