In the spirit of Back to School season I wanted to provide some tips for our young athletes returning to their favorite sports to enhance their performance through snacking.  These basic snacking guidelines can also be used by adult athletes as well.  

What kind of fuel does an athlete need?

• Carbohydrates (carbs) provide energy for the body.  Carbs are found in breads, pasta, tortillas, rice, fruits, milk, yogurt, beans, and sweets.
• Protein is needed to build and repair muscles.  Protein is found in chicken, beef, turkey, fish, eggs, peanut butter, cheese, nuts, and beans.
• Calcium is needed to help build strong bones and prevent breaking and stress fractures.  Calcium is found in milk, cheese, yogurt, and leafy green vegetables.
• Iron helps carry oxygen to all the different body parts that need it.  Iron is found in red meats, salmon, turkey, chicken, eggs, dried fruit, and whole grains.

Why do athletes need snacks?

• Refuel muscles before and after games and practice
• Improve your performance by keeping you energized throughout the game
• Reduce hunger
• Helps meet athlete’s higher calorie (energy) needs

What are healthy snacks?

Healthy snacks throughout the day should include a carbohydrate and protein such as ½ turkey sandwich on whole wheat bread, apple and peanut butter, cheese quesadilla on whole-wheat tortilla, cheese stick and whole grain crackers, and trail mix.  Avoid high sugar, high fat snacks that are low in nutrients such as cookies, doughnuts, sodas, and chips.  They may not give you the energy you need for your best performance.

Healthy pregame snacks should include easy to digest carbs and be low in fat to avoid stomach upset during the game and a small amount of protein, such as cinnamon raisin bagel and cheese stick, peanut butter crackers, or Nutrigrain Bar.

After the game (within 30 minutes) eat a healthy snack high in carbs such as pretzels, banana, or sports drink.  2 hours after the game eat a well balanced meal that includes carbs, lean protein, and fat Healthy High Performance Snack Recipes

PB Power Bagel

Whole wheat bagel
1 Tbsp Natural Peanut butter
½ banana, sliced
2 Tbsp low fat granola
Drizzle of honey

Spread the peanut butter on one side of the tortilla.  Place bananas along the center of the tortilla.  Top with granola and drizzle with honey.  Roll tortilla and enjoy.


Mighty Mix
¼ cup Multigrain Cheerios
¼ cup Wheat Chex
2 Tbsp Dried cranberries or raisins
¼ cup Mini Pretzels
1 TbspUnsalted Peanuts
1 Tbsp Dark chocolate morsels

Mix the above ingredients together in a zip top plastic bag.


Peach Cobbler Parfait
6 ounces vanilla flavored Greek Yogurt
½ cup diced canned peaches, no added sugar
2 Tbsp low fat granola
Dash Cinnamon

Layer the above ingredients in a small bowl.  Serve immediately.

Try this heart healthy recipe for you and your sweetheart - Poached Salmon with a Creamy Piccata Sauce, Asparagus with Parmesan Shavings, Roasted Baby Red New Potatoes Light and Luscious Chocolate Mousse.
 

Poached Salmon with Creamy Piccata Sauce
8 ounces center cut salmon, skinned (cut into 2 portions)
½ cup white cooking wine (divided)
1 tsp. Olive oil
1 shallot, minced
1 Tbsp.  fresh lemon juice
2 tsp. Capers, rinsed
2 Tbsp. Light sour cream
dash of salt and pepper
fresh dill, chopped (for garnish)

1. Place salmon fillets in a medium skillet over Medium High Heat.    Pour ¼ cup white wine over salmon, then pour  enough water to completely cover salmon.  Bring to a boil then flip salmon over. Reduce heat, cover, and simmer for 5 minutes.  Remove from skillet after the 5 minutes to avoid overcooking the fish.
2. Place olive oil in separate skillet over Medium High heat .   Add shallots and sauté, stirring frequently for about 1 minute.  Next add remainder ¼ cup white wine, lemon juice, and capers and bring to a boil until slightly reduced.  Remove from heat and stir in sour cream, salt, and pepper. 
3. Place each salmon filet on a dinner plate and top with creamy piccata sauce.  Garnish with chopped fresh dill.

Asparagus with Parmesan Shavings
1 bunch of asparagus
2 teaspoons olive oil
salt
pepper
2 Tbsp. Parmesan cheese shavings

1. Preheat oven to 400 degrees.
2. Cut 1-2 inches off end of washed asparagus.  Bring large pot of water to a boil.  Add asparagus to boiling water.  Using tongs, remove asparagus after 2 minutes or when asparagus turns a bright green.  Submerge asparagus into large bowl of ice water. 
3. Place asparagus in a single row in a glass baking dish sprayed with non-stick cooking spray.  Drizzle olive oil atop asparagus.  Season with coarse salt and pepper.  Bake for 10 minutes.  Remove from oven and sprinkle with 2 Tbsp. Parmesan shavings.

Roasted Baby Red New Potatoes
1 pound of baby red potatoes, quartered
1 ziploc freezer bag
1 Tbsp olive oil
¼ tsp. Coarse salt
¼ tsp. Pepper
¼ tsp. Garlic powder

1. Preheat oven to 400 degrees.
2. Place potatoes in Ziploc bag and leave small opening.  Microwave for 6 minutes to soften potatoes.  Be careful with the steam from bag when removing potatoes from microwave.  Place potatoes in medium bowl and add spices and oil.  Toss to coat potatoes. 
3. Place potatoes on cookie sheet and bake for 10 minutes until potatoes are golden brown.

Light and Luscious Chocolate Mousse
1 ½ cups cold skim milk
1 pkg (1.4 oz) JELL-O Chocolate Flavor Sugar- Free, Fat- Free Instant Reduced Calorie Pudding & Pie Filling®
1 cup thawed COOL WHIP LITE Whipped Topping®
Toppings
1 package frozen raspberries or strawberries, thawed
1 dark chocolate (65% cocoa or more) bar, cut into small pieces
¼ cup sliced almonds, toasted

Pour milk into medium mixing bowl.  Add pudding mix. Beat with wire whisk for 2 minutes.  Gently stir in whipped topping.  Spoon into individual dishes.  Refrigerate until ready to serve.  Top with antioxidant rich berries (1/4 cup) and dark chocolate pieces (1 Tbsp), and toasted almonds (1 Tbsp).

 

 

These little and lean sliders cook slowly, but they’ll be gone fast!
 
Ingredients for the meatballs:
1 lb. extra-lean (96 percent) ground beef or lean ground turkey. (Extra-lean ground beef or turkey is recommended when using the slow cooker to make meatballs since the fat cannot be drained.)
1 egg
2 tbsp. bread crumbs
2 tbsp. grated Parmesan cheese
1 tbsp. fresh parsley, finely chopped
½ tsp. minced garlic
½ tsp. onion powder
½ tsp. Italian seasoning
½ tsp. black pepper
2 jars of tomato and basil marinara sauce
1 bay leaf

To complete the slider:
Wheat minirolls
Mozzarella cheese slices
Frill picks
Empty one jar of marinara sauce into the slow cooker.

1. In a large bowl mix extra-lean ground beef together with the remaining ingredients except the bay leaf.
2. Form beef mixture into 12 meatballs. Place meatballs in an even layer in the slow cooker on top of the marinara sauce from the first jar.
3. Top the meatballs with the remaining jar of marinara sauce. Add bay leaf.
4. Cook in slow cooker on low for six to eight hours or on high for two to three hours, or until meatballs are done.
5. Toast rolls in oven at 350 degrees. Fill inside of toasted roll with one meatball, 2 tablespoons sauce, and one-quarter slice of cheese. Hold slider together with frill pick.

6 ounce boneless skinless fajita seasoned chicken breast, diced
¼ cup white onion, finely chopped
2 Tbsp. cilantro, chopped
¼ cup reduced fat Monterrey Jack cheese, grated
¼ cup canned diced green chiles
¼ tsp. cumin
¼ tsp. black pepper
¼ tsp. garlic powder
1 package refrigerated pie crusts
Egg Wash:  Egg yolk and 1 Tbsp water, beaten

1. Preheat oven to 400 degrees
2. In medium skillet sprayed with non-stick cooking spray brown diced chicken over Medium heat until chicken is fully cooked, 3-5 minutes.  Set chicken aside in small bowl.
3. In same skillet spray additional cooking spray and over Medium heat sauté onions until softened, 2-3 minutes.  Set aside with chicken.
4. In large bowl mix cilantro, green chiles, cheese, and spices.
5. Stir in cooled fajita chicken and sautéed onions.
6. On a flat, clean surface dusted with flour, roll out pie crust.  Using rolling pin, roll out dough until slightly thinner.  Using a 3 inch round cookie cutter, cut out 20 circles.  You will use both pie crusts.  Reroll dough as needed to make 20 circles.
7. Place circles on nonstick cookie sheet, and place 1 Tbsp of green chile chicken filling on the center of each circle.
8. To seal, brush edges with water and fold over making a semicircle.  Crimp edges with a fork until the empanadita is completely sealed.
9. Lightly brush tops with Egg wash.  Bake in oven for 12 to 15 minutes until golden brown.
10. Serve with salsa, guacamole, and light sourcream.

Recipe makes 20 empanaditas.

Nutrition Facts (per empanadita):
94 calories  5 gm fat   1.5 gm protein

Serving: 1 cup

1 cup fat free, less sodium chicken broth
1 cup chopped onion
2 tablespoons all-purpose flour
2 teaspoons chili powder
1 teaspoon ground cumin
½ teaspoon salt
1/8 teaspoon ground black pepper
2 (19-ounce) cans of cannellini or Great Northern beans, rinsed & drained
1 (15.5-ounce) can no-salt added whole-kernel corn, drained
1 (4.5 ounce) can chopped green chiles
2 garlic cloves, minced
1 1/2 cups chopped Thanksgiving leftover turkey breast
6 tablespoons shredded reduced fat Mexican blend or cheddar cheese
6 tablespoons light sour cream
2 tablespoons chopped fresh cilantro

1. Combine first 11 ingredients in an electric slow cooker.  Cover and cook on HIGH 1 hour, reduce heat to LOW, and cook 4 hours.  The last 30 minutes add the leftover Thanksgiving turkey to the chili to allow it to fully reheat.
2. Ladle 1 cup chili into 6 bowls, top each with 1 Tbsp cheese, 1 Tbsp sour cream, and 1 tsp cilantro.

Nutrition Facts:
232 calories                  
5.9 gm fat
22.3 gm protein          
3.7 gm fiber

 

By Jennifer Meachum RD, LD, CNSD

It’s a shame that pumpkins tend to only get attention during the fall season since they are one of nature’s perfect vegetables.  These pleasantly plump vegetables in the gourd family are not only low in calories, fat and cholesterol free but they are also packed with vitamins and nutrients, namely potassium, alpha and beta-carotene, Vitamins A and C, magnesium and pantothenic acid.  These nutrients are known for their disease fighting and anti-aging properties. Below you will find some healthy pumpkin recipes that can be enjoyed all year round.

Pumpkin Brownies

1 box low fat brownie mix
1 15 ounce can 100% pure pumpkin
1 tsp. cinnamon
1 tsp. vanilla extract
optional garnish:  powdered sugar

Directions:
Mix one can of pumpkin, cinnamon, and vanilla in with the mix and mix well. 
Bake according to package directions.  Makes 16 brownies if prepared in 13 x 9 pan.

Nutrition Fact:
139 calories
2.6 gm fat
29.1 gm carbs
1.8 gm fiber

Pumpkin Ravioli

1 cup canned pumpkin
1/3 cup grated Parmesan cheese
¼ tsp. salt
1/8 tsp. black pepper
24 wonton wrappers
1 teaspoon salt
½ cup chicken broth
1 ½ Tbsp. Unsalted butter
chopped parsley

Combine pumpkin, Parmesan cheese, ¼ tsp. salt, and pepper in small bowl.  Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper.  Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal.  Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes, and drain in colander.  Place broth butter in pan; bring to a boil.  Add ravioli, tossing to coat.  Sprinkle with parsley.

Nutrition facts:
162 calories
5 gm fat
22 gm carbs
2 gm fiber

Pumpkin Bread Pudding

2 to 3 small pumpkins, 4 to 6-inches in diameter
7 cups torn dry wheat or white wheat bread pieces (8 to 9 slices)
½ unsweetened dried cranberries
1 cup canned pumpkin
1 12-ounce can nonfat evaporated milk
1 8-ounce carton egg substitute
½ cup packed brown sugar
1 teaspoon vanilla
1 teaspoon ground cinnamon
Sifted powdered sugar or reduced fat or
sugar free caramel ice cream topping (optional)

Remove tops of pumpkins.  Scoop out seeds and some pulp (reserve seeds for roasting if desired).  Place hollowed pumpkins in a shallow baking pan, cut side up.

Combine bread pieces and raisins or cranberries in a large bowl.  Combine pumpkin, milk, egg substitute, brown sugar, vanilla, and cinnamon in another bowl.  Pour pumpkin mixture over bread mixture, stirring until bread is moistened.  Divide bread mixture among pumpkins, filling to the top of pumpkin.

Bake pumpkins in a 325º oven for 1 hour or until a knife inserted near center of pudding comes out clean.  Let stand 15 minutes before serving.  To serve, sprinkle pudding with powdered sugar or drizzle with caramel topping, if desired.  Serve warm.  Makes 6 to 8 servings.

Nutrition facts per serving:
299 calories
2 gm fat
60 gm carbs
3 gm fiber