Recipes for Athletes
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Homemade Hummus - Yummy!
This homemade hummus makes an absolutely delicious dip, perfect for entertaining or a snack. Pair with lightly toasted pita bread, crisp veggies, feta cheese, stuffed grape leaves and a selection of olives. Cannellini or Great Northern beans can be substituted for the garbanzo beans.
Ingredients
2 garlic cloves
1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained
2 tablespoons tahini (sesame paste)
1/4 cup water
3 tablespoons lemon juice
Cayenne pepper to taste
2 tablespoons finely chopped parsley
Ingredient Options: Add minced chipotle peppers (canned), sliced pimentos and cilantro. Add toasted pine nuts. Instead of garbanzo beans, use cannellini beans and season with thyme.
Method
Put garlic in a food processor and pulse to roughly chop. Process (or I used my Vitamix) until creamy and smooth. Transfer to a bowl, cover and chill for at least 1 hour.
Before serving, let hummus come to room temperature. Mix in the parsley and serve.
Nutrition: Per serving (about 3oz/96g-wt.): 90 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 70mg sodium, 12g total carbohydrate (3g dietary fiber, 1g sugar), 5g protein
Ali's Vegan Carob Chip Cookie Recipe
Be adventurous and try Ali's vegan carob chip cookies made with tofu or avocado.
Ingredients
* 2 cups flour
* 1 tsp baking soda
* 1/4 tsp salt
* 11/4 cups sugar
* 3/4 cup vegan margarine at room temperature
* 1 tsp vanilla extract (or more if you love vanilla)
* 1/3 cup soft or silken tofu
* 3/4 cup carob chips
Directions
1. Preheat the oven to 375.
2. In a large bowl, stir together the flour, baking soda and salt; set aside
3. Blend together (with a hand mixer or food processor) sugar, margarine, vanilla and tofu until smooth.
4. Add the tofu mixture and the carob chips to the flour mixture and stir well.
5. Drop rounded spoonfuls on to a cookie sheet and press flat. Bake for 8-10 minutes.
Makes 24 cookies.
This recipe can be made with regular margarine or butter if you are not vegan but try using the tofu or substitute a pureed avocado instead of the full amount of butter. Avocado does change the color though so be ready for some delicious green cookies! Carob chips have a different taste then chocolate, although they look the same. There is no sugar added when they are processed and they are naturally sweet. They don't contain any of the caffeine that is in chocolate either!
Spinach, Bacon, and Sweet Potato Salad
Mark Bittman's recipe for a salad glorious in color, full-flavored, and really filling. Eat it for a whole-meal lunch or serve it as part of a big blowout at dinner. By Mark Bittman Image by Rita Maas From the October 2009 issue of Runner's World
2 sweet potatoes, peeled, cut into pieces
1/4 cup olive oil
Salt and freshly ground black pepper
2 thick slices of bacon
1 red bell pepper, cored and chopped
1 small red onion, halved and thinly sliced
1 tablespoon fresh ginger, peeled and minced
1 teaspoon ground cumin
Juice from 1 orange
1 pound fresh spinach
Preheat the oven to 400°F. Put potatoes on a baking sheet, drizzle with two tablespoons of the oil, sprinkle with salt and pepper; toss to coat. Roast, turning occasionally, until crisp and brown outside and tender inside, about 30 minutes. Remove and keep on the pan until ready to use. While potatoes cook, put bacon in a stainless steel or other nonreactive skillet and turn heat to medium. Cook, turning once or twice, until crisp. Drain on paper towels and pour off fat, leaving darkened bits in the pan. Put back on medium heat; add remaining oil to the pan. When hot, add bell pepper, onion, and ginger to the pan. Cook, stirring once or twice until just softened, about five minutes; stir in cumin and bacon (broken into pieces). Stir in orange juice and turn off heat. (The recipe can be made up to an hour or so ahead to this point. Gently warm dressing again before proceeding.) Put spinach in a bowl large enough to comfortably toss the salad. Add the potatoes and warm dressing. Toss to combine. Serves four.
CALORIES PER SERVING: 280
CARBS: 28 G
PROTEIN: 7 G
Potato Lasagna
A delicious new spin on vegetarian lasagna with potatoes and tofu. By Liz Applegate Ph.D. Published 07/03/2003
Ingredients:
* 6 medium potatoes
* 2 lbs firm tofu
* 1/3 cup lemon juice
* 1 tbsp honey
* 1 Tsp salt
* 2 tbsp olive oil
* 4 tsp dried basil
* 1 tsp garlic powder
* 1 qt light spaghetti sauce
* 1 cup shredded, part-skim mozzarella cheese
Directions: Boil, steam or microwave potatoes until tender. Chill for at least 30 minutes. In a large bowl, mash tofu with a fork or potato masher. Add lemon juice, honey, salt, oil, basil and garlic powder. Combine thoroughly and set aside.
When you're ready to assemble the lasagna, peel and slice potatoes. In a 9x13-inch pan, spread a thin layer of sauce. Layer half the sliced potatoes on top, then spread half of the tofu mixture over the potatoes, then half the remaining spaghetti sauce onto the tofu. Repeat this layering process with the remaining potatoes, tofu and sauce, then sprinkle mozzarella on top.
Bake in the oven at 350 degrees for 45 to 50 minutes. Let stand 10 minutes before serving. Serves 12.
Per serving: 251 calories; 25.8 g carb; 17.3 g protein; 10.4 g fat (35% of total calories); 511 mg sodium; 2.7 g dietary fiber.
Liz's Cream Of Carrot
While it tastes sinfully creamy, this soup is low in fat and high in nutrients. By Liz Applegate Ph.D. From the January 2009 issue of Runner's World
Ingredients:
* 2 onions, chopped
* 5 stalks celery, chopped
* 2 cloves garlic, minced
* 2-lb bag of baby carrots
* 2 15-oz cans vegetable or chicken broth
* 3 large potatoes, diced into cubes
* 1 pint plain nonfat yogurt
* 8 ozs soft (silken) tofu
* nonfat sour cream and chopped cilantro (fresh coriander) for garnish
Directions: In a large nonstick soup pot, sauté onions, celery and garlic for 3 to 5 minutes over medium-high heat. Stir in carrots and add the broth. Simmer 15 minutes. Add potatoes, lower heat to medium-low and cook 15 to 30 minutes until soft. Remove from heat and add yogurt and tofu. Puree with a hand-held mixer. Heat through and serve immediately with a dollop of low-fat sour cream sprinkled with cilantro. Serves 8 to 10.
Easy Beef and Bean Bake
Ground beef and canned baked beans make a tasty everyday meal with potato salad or cole slaw and biscuits or cornbread.
Ingredients:
* 1 tablespoon olive oil or canola
* 1 pound lean ground beef
* 1 large onion, chopped
* 1/2 cup ketchup
* 2 tablespoons brown sugar
* 1 teaspoon dry mustard
* 2 tablespoons vinegar
* 1 teaspoon chili powder
* 1 large can (about 28 ounces)
Preparation:
Heat oven to 350°. Lightly grease a 2-quart baking dish, or spray with nonstick cooking spray.
Heat the oil in a large skillet over medium heat. Add the ground beef and cook, stirring and breaking up, until no longer pink. Remove to a plate or bowl. Add the onions to the skillet and brown lightly. Add beef back to the skillet. Combine the ketchup, brown sugar, mustard, vinegar, and chili powder. Stir in to the beef mixture and gently stir in the beans.
Transfer the beef and beans to the prepared baking dish and bake for about 35 to 45 minutes, until hot and bubbly.
Serves 4.
Baked Potato Sticks
(great to carry on your bike on a long ride!)
Ingredients:
* 4 to 6 baking potatoes, Russets
* 1/2 cup butter, melted (or olive oil)
* 2 tablespoons soy sauce
* 1/3 cup corn flake crumbs
* 1 tablespoon sesame seeds
Preparation:
Select 4 very large or 6 medium size potatoes. Scrub well and cut each potato in to 6 or 8 wedges, lengthwise. Arrange on a baking sheet. Combine melted butter and soy sauce and brush over potatoes. In small bowl, combine corn flake crumbs with sesame seeds. Sprinkle over potatoes. Bake in preheated 400° oven for 30 to 40 minutes or until crisp and lightly browned.
Sweet Potato and Walnut Quinoa
Ingredients
3 small sweet potatoes peeled and cubed
½ T olive oil
1 onion, chopped
3 cloves of garlic, minced
1 cup of uncooked quinoa, well rinsed
1.5 cups vegetable broth
½ - ¾ cups fresh parmesan, grated
¼ cup fresh chives, chopped
¼ tsp chipotle chili powder
½ cup walnuts, toasted
Directions
1. Place the sweet potatoes in a large skillet that has been coated with olive oil spray. Sautee until tender.
2. In a large pot, add olive oil and heat to medium heat. Add onion and sauté until tender, about 10 minutes. Add garlic and cook for an additional minute. Add in quinoa and broth and bring to a boil. (If desired add in ½ tsp sea salt) Reduce heat to medium low and simmer covered for 10 minutes. Add in sweet potatoes and cook covered for another 5 minutes.
3. Remove from heat and toss with parmesan, chives and chili powder. Top with walnuts and serve.
Citrus Tabbouleh with Bulgur
Makes 4 Servings
Ingredients
* 1.5 cups water
* Kosher salt, to taste
* 1 cup bulgur, rinsed thoroughly
* 3/4 cup fresh tomatoes, medium dice
* 3/4 cup English cucumber, seeded with skin on, medium dice
* ¼ cup scallions, sliced thinly on the bias
* 4 tbsp fresh parsley, chopped
* 4 tbsp fresh mint, chopped
* 1 tsp citrus zest (orange or lemon)
* ¼ cup fresh squeezed lemon juice
* 1 oz olive oil
Method
1. Portion bulgur into a bowl.
2. Bring water to a boil and then season with salt (one Tablespoon per quart of water) and pour over quinoa. Cover tightly with plastic wrap and let steep about 20 minutes. Drain excess water if necessary then use fork to gently fluff bulgur.
3. Once cool toss with tomatoes, cucumber, scallion, parsley, mint and zest. Finish by mixing in lemon juice and olive oil.
The "Centered Chef" Ryan Hutmacher is founder/owner of the Centered Chef Culinary Wellness Institute in Chicago, IL. Centered Chef is a wellness focused culinary firm that fuses nutrition with culinary arts. With a focus on natural ingredients, Ryan celebrates the idea reinventing "health food", proving that nutritious and delicious are equally attainable. His expertise is notable within the marathon and triathlon community in Chicago, as well as within the corporate sector. Partnerships in culinary wellness programming include athlete runner programs like Team determiNation/ACS, Team CF, TEAM to End Aids, Fleet Feet Sports, Chicago Area Runners Association, Chicago Endurance Sports, Chicago TriMonster, and Fitness Formula Clubs. Other notable partners include American Nutrition Association, American Heart Association, American Diabetes Association, Northwestern Hospital, Rush Hospital, Energy BBDO, Leo Burnett, IBM and Sara Lee Corp.
Co-writer and Centered Chef adjunct dietitian Lyndsay Riffe Gregerson (RD/LDN) is a Certified Diabetes Educator and also serves as staff dietitian for Team WILD (Women Inspiring Life with Diabetes) endurance group. Diagnosed with type 1 diabetes since age 3, her range of expertise is complimented by her passion for marathon and triathlon.
Crockpot Turkey Squash-ghetti, by Lana Cook
1 lb turkey meat (Jennie-O is a great choice)
Coarse sea salt
Black pepper
2 medium yellow squash
1 jar organic tomato basil spaghetti sauce
1 bay leaf
1/2 tsp sugar or sugar substitute
1 tsp Italian seasoning
Whole wheat rotini pasta, cooked according to package directions
Over medium heat, brown 1 lb of turkey meat, adding sea salt and pepper as desired. In crockpot, empty jar of spaghetti sauce and add bay leaf, sugar and sugar or sugar substitute. Grate the 2 squash into crockpot. Add cooked turkey meat. Cook on low for 4-6 hours. Serve over cooked pasta.
Mookies-Half Muffin, Half Cookie, by Cheri Wachowski
1 1/2 cups natural (unsweetened) applesauce
2 ripe bananas, mashed
1/2 cup organic or Splenda brown sugar blend
2 eggs (or egg substitute)
3 tsp vanilla extract
1/2 cup light margarine/butter (OPTIONAL)
1 1/2 cups wheat flour
1 Tbsp cinnamon
1 tsp nutmeg
1 tsp baking soda
2 1/2 cups rolled oats (while instant work fine, I use 5 grain w/ flaxseed)
1/4 cup wheat germ
3/4 cup protein powder (any flavor)
1 Tbsp cocoa
1/4 cup chopped almonds (optional)
1/4 chopped walnuts (optional)
1/4 cup raisins (optional)
Mix wet and dry ingredients separately, then add them together. Spoon mixture onto greased/sprayed cookie/jellyroll pan. Bake at 350 degrees for 15 minutes or until toothpick comes out clean from center. Makes 28 servings.
Pomegranate Salsa, by Greta Wilson
2-3 pomegranates seeded
1 bunch parsley, chopped
1/2 bunch cilantro, chopped
1/3 bunch mint, chopped
1/2 red onion
1/2 tsp salt
Juice of 1 lime
1/2 jalapeño, chopped
Mix together and refrigerate. Add 2 Tbsp olive oil before serving and serve with tortilla chips.
Tip on deseeding pomegranate: Use a large stock pot filled with water. Cut pomegranates in half and hold under water to pop seeds out with your thumbs. The seeds will sink and the white rind part will float to be discarded.
Lean Turkey Stuffed Bell Peppers, by Lynne Scholfield
1 1/4 lb extra-lean ground turkey breast
1 cup fresh pico de gallo
2 Tbsp extra virgin olive oil
3 Tbsp low sodium soy sauce
1 1/2 tsp Grill Mates Montreal Chicken Seasoning
4 medium bell peppers
4 Tbsp hot pepper sauce
3 oz fresh sliced mushrooms
Top bell peppers (save tops) and scoop out seeds. Coat the bell peppers with olive oil, then place them in a glass baking pan and roast for 15 minutes at 350 degrees.
Chop up the pepper tops and sliced mushrooms and add to pico de gallo. Season turkey with Montreal Chicken Seasoning and sauté in skillet with olive oil and soy sauce. Once meat begins to brown, add the pico de gallo mixture.
Filled roasted peppers with turkey mixture and return to oven for 5 minutes. Top each with dabs of hot pepper sauce.
No Bake Protein Bars, by Hope Nagy
2 cups of old-fashioned quick oats
4 scoops of vanilla protein powder
3/4 cup of chunky natural peanut butter
1 tsp of ground flax seed
1/4 cup + of water
1/4 cup of raisins
1/4 cup of Craisins
1/4 of plain slivered almonds or any other non salted nut, chopped
Dump everything in a bowl, mixing it all up at first with a spoon; then knead with your hands. Might need to add a little more water, but make sure it's not too wet. Press this mixture into a lightly sprayed 5X9 baking pan, or for thicker bars, use a square pan.
Place in the refrigerator for 1 hour uncovered. Cut into bars.
Vegetarian Chili
Eating vegetarian chili can warm you up after a cold or rainy run. By Liz Applegate Ph.D. Published 07/03/2003
This tasty, low-fat chili contains four different runner-friendly foods: canola oil, sweet red peppers, tofu and black beans. Eating vegetarian chili can warm you up after a cold or rainy run.
Ingredients:
* 2 tsp canola oil
* 1 cup scallions, chopped
* 1 cup sweet red peppers, chopped
* 2 garlic cloves, minced
* 8 ozs firm tofu, well-drained and squeezed dry
* 1 tbsp chili powder
* 1/8 tsp ground red pepper
* 1 14 1/2-ounce can stewed tomatoes
* 2 tbsp red wine vinegar
* 1 1/4 cups canned black beans
* 1 tbsp fresh cilantro, chopped
Directions: Warm the oil in a 2-quart saucepan over medium heat. Add the scallions, sweet red peppers and garlic, sautéing for 4 to 5 minutes.
Crumble the tofu and add to the pan. Stir frequently for 5 to 7 minutes. Add the chili powder and ground red pepper. Stir frequently for 2 minutes. Add the tomatoes and red wine vinegar. Bring to a boil. Reduce the heat and simmer for 20 to 30 minutes. Stir in the black beans and cilantro. Simmer for 5 minutes. Serves 2.
Frozen Pumpkin Mousse Pie
10 servings | Active Time: 20 minutes | Total Time: 2 hours 20 minutes (including freezing time)
Ingredients
Crust
* 30 small gingersnap cookies, (about 7 1/2 ounces)
* 2 tablespoons raisins
* 1 tablespoon canola oil
Filling
* 1 cup canned pumpkin puree
* 1/3 cup packed brown sugar
* 1/2 teaspoon ground cinnamon
* 1/4 teaspoon ground ginger
* 1/4 teaspoon freshly grated nutmeg
* 2 pints (4 cups) frozen low-fat vanilla ice cream, softened (see Tip)
Preparation
1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
2. To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
3. Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
4. To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.
Nutrition
Per serving : 230 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 4 mg Cholesterol; 42 g Carbohydrates; 4 g Protein; 2 g Fiber; 179 mg Sodium; 165 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 other carbohydrate, 1 fat
Tips & Notes
* Make Ahead Tip: Cover and freeze the pie for up to 3 days. | Equipment: 9-inch deep-dish pie pan
* Tip: To soften ice cream quickly, microwave on Medium-Low for 30 to 60 seconds.
Smoked Salmon Tartare
From EatingWell
Smoked salmon gets an added crunch when served on radish slices.
16 pieces | Active Time: 10 minutes | Total Time: 10 minutes
Ingredients
* 4 teaspoons reduced-fat sour cream
* 1/4 teaspoon chopped fresh dill
* 16 radish slices
* 2 ounces smoked salmon, chopped
* Dill sprigs, for garnish
Preparation
1. Combine sour cream and dill in a small bowl. Top each radish slice with salmon, a dollop of the dill sour cream and a sprig of fresh dill.
Nutrition
Per piece : 6 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 1 mg Cholesterol; 1 g Protein; 0 g Fiber; 29 mg Sodium; 10 mg Potassium
Exchanges: Free Food
Flourless Carrot Cake
By MARTHA ROSE SHULMAN
This crunchy, spicy carrot cake is much lighter and less cloying than most I've tasted. It's important to grate the carrots on the fine holes of your grater, or else they'll remain too crunchy. For best results, wrap the cake tightly in plastic after it cools and serve it the next day. It will keep for five days in the refrigerator if wrapped airtight.
1 1/2 cups (1/2 pound) unsalted toasted almonds
1/4 cup raw brown (turbinado) sugar
1 1/2 teaspoons baking powder
1/8 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon freshly grated nutmeg
2 teaspoons grated lemon zest
4 large eggs
1/3 cup organic white sugar
1 teaspoon vanilla extract
2 cups finely grated carrots (about 10 ounces)
1. Heat the oven to 350 degrees with a rack in the middle. Oil a 9-inch springform pan, and line it with parchment. Lightly oil the parchment.
2. Combine the almonds and the turbinado sugar in a food processor fitted with the steel blade. Blend until the almonds are finely ground. Add the baking powder, salt, cinnamon, nutmeg and lemon zest, and pulse together.
3. Beat the eggs until thick in the bowl of a standing mixer fitted with the whisk attachment, or with an electric beater. Add the organic sugar, and continue to beat until the mixture is thick and forms a ribbon when lifted from the bowl with a spatula. Beat in the vanilla. Add the almond mixture and the carrots in three alternating additions, and slowly beat or fold in each time.
4. Scrape the batter into the prepared cake pan. Place in the oven, and bake one hour until firm to the touch and beginning to pull away from the pan. A toothpick inserted into the center of the cake should come out clean. Remove from the heat, and allow to cool on a rack for 10 minutes. Run a knife around the edges of the pan, and carefully remove the spring form ring. Allow the cake to cool completely, then wrap tightly in plastic.
Yield: Serves 10 to 12.
Advance preparation: This cake is a good keeper if wrapped well. Refrigerate for up to five days.
Nutritional information per serving (10 servings): 209 calories; 13 grams fat; 1 gram saturated fat; 85 grams cholesterol; 18 grams carbohydrates; 3 grams dietary fiber; 135 milligrams sodium (does not include salt added during preparation); 7 grams protein
Nutritional information per serving (12 servings): 174 calories; 11 grams fat; 1 gram saturated fat; 71 grams cholesterol; 15 grams carbohydrates; 3 grams dietary fiber; 112 milligrams sodium (does not include salt added during preparation); 6 grams protein
Martha Rose Shulman can be reached at martha-rose-shulman.com. Her latest book, "The Very Best of Recipes for Health," was published recently by Rodale Books.
Chicken Not Pie
* 3 tbsp olive oil
* 1 sm onion, chopped
* 1 1/2 C chicken or vegetable stock (we used Kitchen Basics)
* 1 C dry white wine or water
* 1 1/2 tsp chopped fresh thyme or tarragon leaves or 1 tsp dried thyme or tarragon
* 12 oz boneless, skinless chicken breast
* 3 lg Yukon gold potatoes (about 1 1/4 lb), cut into 1" cubes
* 2 med med carrots or parsnips, sliced
* 1 1/4 tsp salt
* 1/2 lb green beans or asparagus, trimmed and cut into 1" pieces
* 2 tbsp freshly squeezed lemon juice (from 1 lemon)
* 1 C frozen peas
* 1 tbsp chopped fresh parsley leaves (optional)
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Directions
1.
Heat oil in large Dutch oven over medium heat. when hot, add onion and cook, stirring occasionally, until softened, about 5 minutes. add stock, wine, and thyme. bring to a boil and add chicken. reduce heat to medium-low, cover, and simmer until meat is barely cooked through, 5 to 6 minutes. remove chicken.
2.
Stir in potatoes, carrots, and salt and bring to a boil. reduce heat so liquid bubbles enthusiastically. cover and cook until potatoes are almost tender, about 20 minutes.
3.
Add green beans. cook, stirring occasionally, until vegetables are just tender, about 10 minutes. if liquid hasn't begun to thicken, increase the heat and cook a few minutes longer, stirring to prevent vegetables from sticking.
4.
Chop or slice chicken and return it, along with any accumulated juices, to the pot. stir in lemon juice. when warmed through, add peas. taste and add salt and pepper if needed. serve sprinkled with parsley, if desired.
Click here to find out more!
Nutritional Facts per serving
CALORIES 422.2 CAL
FAT 12.2 G
SATURATED FAT 1.9 G
CHOLESTEROL 49.3 MG
SODIUM 886.7 MG
CARBOHYDRATES 41.7 G
TOTAL SUGARS 6.9 G
DIETARY FIBER 7.8 G
PROTEIN 27.8 G
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Dijon Chicken Strips with Apple Currant Chutney
Makes 4 servings
Ingredients
* 1/4 cup Dijon mustard
* 1 cup panko bread crumbs
* 1/2 tsp ground black pepper
* 1/2 tsp Kosher salt
* 1/8 tsp cayenne pepper
* 1 1/2 Tbs olive oil, divided
* 1 lb chicken tenders
Apple Currant Chutney
* 1 cup thinly sliced leeks, white parts only (about 2 medium)
* 1/4 cup rum
* 2 large Granny Smith apples, peeled, cored and finely chopped
* 1/3 cup currants
* 1/4 cup cider vinegar
* 1/3 cup brown sugar
* 1/8 tsp allspice
* ½ cup applesauce
* ½ cup water
* Salt, to taste
Method
1. Preheat the oven to 375 degrees F.
2. Place the Dijon mustard in a shallow dish or bowl. In a separate shallow dish, add the panko, pepper, salt, and cayenne; drizzle 1 Tbs olive oil over the mixture and stir to combine.
3. Add the chicken tenders to the Dijon mustard and toss to coat. Remove the tenders from the mustard and place them in the panko mixture. Roll tenders in the panko mixture until well-coated.
4. Place the chicken on a cookie sheet lined with foil and coated with pan spray. Spread them out evenly on the pan and bake for 15-20 minutes (they should register 165 degrees F with an instant-read thermometer), turning halfway through.
5. While the chicken is cooking, prepare the dipping sauce. Heat the remaining olive oil in a small saucepan over medium heat. Add the leeks, season with salt and cook, stirring often, until softened, about 3 minutes. Add rum, apples, currants, cider vinegar, brown sugar, allspice, applesauce and water; bring to a simmer over medium-high and cook, stirring occasionally, until the apple is soft, about 25 minutes. Remove from the heat and season to taste.
6. Remove the tenders from the oven and serve with the apple chutney dipping sauce.
Chef Ryan Hutmacher is owner of Centered Chef Food Studios in Chicago, Ill. Centered Chef is a wellness focused culinary consulting and educational firm that fuses nutrition with culinary arts. With a focus on natural ingredients, Ryan celebrates the idea reinventing "health food", proving that nutritious and delicious are equally attainable. His expertise is notable within the marathon and triathlon community in Chicago, as well as within the corporate sector. Partnerships in culinary wellness programming include athlete runner programs like Team determiNation/ACS, Team CF, TEAM to End Aids, Fleet Feet Sports, Chicago Area Runners Association, Chicago Endurance Sports, Chicago TriMonster, and Fitness Formula Clubs. Other notable partners include American Nutrition Association, American Heart Association, American Diabetes Association, Northwestern Hospital, Rush Hospital, Energy BBDO, Leo Burnett, IBM and Sara Lee Corp.
Along with his staff dietitian and co-writer, Chef Sara Haas (RD/LDN), Ryan appears both locally and nationally on television stations like WGN Superstation, where they give practical solutions to preparing food both easily and healthfully.
Chef Ryan's Culinary Wellness Initiative: http://vimeo.com/8796801
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Recipes for AthletesFridge Wisdom: One-Dish Wonders
Best ways to cook tasty, healthy, low-mess meals. By Liz Applegate Ph.D. Image by Mitch Mandel From the November 2010 issue of Runner's World
IN THE OVEN
GOOD FOR: Tenderizing meat and bringing out sweetness in veggies.
COOK IT: Pork Tenderloin with Winter Vegetables
Mix two tablespoons mustard with crushed garlic and pepper. Spread on a one-pound pork tenderloin. Roast in casserole with Brussels sprouts, sweet potato, fennel, and carrots, and seven ounces of chicken stock at 375° F for 45 minutes.
ON THE STOVETOP
GOOD FOR: Adding ingredients at different stages of cooking.
COOK IT: Chicken, Rice, and Veggies
In a Dutch oven, brown four chicken thighs in olive oil; set aside. Saute diced onion and minced garlic, then saute sliced mushrooms. Add a cup of brown rice, salt, pepper, and seasoning. Lightly toast. Add two cups of stock, then chicken. Cover and simmer 30 minutes. Add a cup and a half of asparagus tips; simmer 15 minutes.
IN THE MICROWAVE
GOOD FOR: Quick meals that preserve nutrients lost in longer, hotter cooking.
COOK IT: Vegetarian Chili
In a casserole, combine eight ounces crumbled faux meat or extra-firm tofu, two cans of beans, one can of Mexican-style tomatoes, one and a half cups of corn, and chili powder. Cover; cook eight minutes. Stir, then sprinkle with grated cheddar cheese. Cook four more minutes.
IN A SLOW COOKER
GOOD FOR: Tossing in ingredients before you leave for work.
COOK IT: Meat and Potatoes
Cover a pound of cut-up top sirloin with steak rub and garlic powder. Line a slow cooker with red potatoes, carrots, and red onion wedges. Place beef on top. Add a can of stock. Cook on low for eight hours
KITCHEN ESSENTIALS
Dutch Oven
Ideal for one-dish meals on the stovetop or in the oven, cast-iron Dutch ovens provide even heating. Enameled versions are easy to clean and don't require seasoning as do exposed-iron models. A tight-fitting lid keeps food moist.
Kiwi Salsa
Tastes great on everything from fajitas to fish to baked potatoes, and is loaded with nutrients.
Published 07/03/2003
Not only does salsa taste great on everything from fajitas to fish to baked potatoes, it also is loaded with nutrients that can keep you healthy and running strong. Try the following fruity recipe from nutrition expert Liz Applegate's book, Eat Your Way to a Healthy Heart (Prentice Hall, 1999).
Ingredients:
* 2 medium kiwis, peeled and diced
* 1 small red onion, chopped
* 1 sweet red pepper, seeded and chopped
* 1/3 cup fresh cilantro, chopped
* 1 garlic clove, crushed
* 1/4 tsp red pepper flakes
* 2 tbsp pineapple or lemon juice
Directions: Combine all ingredients in a bowl, making sure to evenly distribute the red pepper flakes throughout the mixture. Chill before serving. Serves 6.
Potato Lasagna
A delicious new spin on vegetarian lasagna with potatoes and tofu.
By Liz Applegate Ph.D. Published 07/03/2003
Ingredients:
* 6 medium potatoes
* 2 lbs firm tofu
* 1/3 cup lemon juice
* 1 tbsp honey
* 1 Tsp salt
* 2 tbsp olive oil
* 4 tsp dried basil
* 1 tsp garlic powder
* 1 qt light spaghetti sauce
* 1 cup shredded, part-skim mozzarella cheese
Directions: Boil, steam or microwave potatoes until tender. Chill for at least 30 minutes. In a large bowl, mash tofu with a fork or potato masher. Add lemon juice, honey, salt, oil, basil and garlic powder. Combine thoroughly and set aside.
When you're ready to assemble the lasagna, peel and slice potatoes. In a 9x13-inch pan, spread a thin layer of sauce. Layer half the sliced potatoes on top, then spread half of the tofu mixture over the potatoes, then half the remaining spaghetti sauce onto the tofu. Repeat this layering process with the remaining potatoes, tofu and sauce, then sprinkle mozzarella on top.
Bake in the oven at 350 degrees for 45 to 50 minutes. Let stand 10 minutes before serving. Serves 12.
Per serving: 251 calories; 25.8 g carb; 17.3 g protein; 10.4 g fat (35% of total calories); 511 mg sodium; 2.7 g dietary fiber.
Moroccan Stew
This high-fiber, low-fat stew is a delicious way to spice up your veggies.
By Liz Applegate Ph.D. Published 07/03/2003
Ingredients:
* 3 cups chopped onion
* 3 cloves garlic, chopped
* 1 tsp ground cumin
* 1 tsp turmeric
* 1/2 tsp cinnamon
* 1/2 tsp cayenne pepper
* 1/2 tsp paprika
* 1 cup sliced carrots
* 4 cups sliced sweet potatoes
* 3 cups cubed eggplant
* 4 cups cubed zucchini
* 2 or 3 large tomatoes, chopped
* 1 1/2 cups garbanzo beans
* pinch of saffron
* 3/4 cup currants or 1/2 cup raisins
* 1/4 cup fresh, chopped parsley
Directions: In a large pot, boil onions in a small amount of water. Add garlic and spices, stirring continuously. (Keep an inch of water at bottom of pot, being careful not to scorch.)
Add carrots, sweet potatoes, eggplant, zucchini, tomatoes, beans, saffron and currants. Stir from bottom of pot to mix all ingredients.
Cover and simmer on low until vegetables are tender (approximately 20 to 25 minutes). Add parsley just before serving. May be served over couscous. Serves 6.
Per serving: 236 calories; 52.6 g carb; 7.0 g protein; 1.7 g fat (6% of total calories); 217 mg sodium; 7.8 g dietary fiber.
Lentil and Buckwheat Salad 
Ingredients
4 cups vegetable broth 1 cup green lentils, rinsed and drained
2 tablespoons extra virgin olive oil
2 medium onions, chopped
2 stalks celery, chopped
3 carrots, chopped
2 cloves garlic, minced
2 tablespoons salt-free seasoning blend
1 teaspoon chopped fresh marjoram leaves
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh lemon thyme
1 tablespoon ground cumin
1/2 teaspoon crushed red pepper flakes
1/8 teaspoon ground cardamom
1 egg
1 cup uncooked roasted buckwheat groats
1 tablespoon olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
1 tablespoon red wine vinegar
NOTE: Just use the spices that you like, keep it easy, no need to follow this exactly!
Directions
Bring broth to a boil in a large pot over high heat. Stir in lentils, reduce heat to low and simmer until lentils are tender but firm, 15 to 20 minutes. Drain, but reserve liquid. Transfer lentils to a large bowl.
Heat olive oil over medium heat in a skillet. Cook onions until they are soft and translucent about 10 minutes, stirring occasionally. Add celery, carrots, and garlic and continue cooking until carrots are just tender, about 10 minutes. Stir vegetables into lentils. Mix in the seasoning blend, marjoram, thyme, lemon thyme, cumin, crushed red pepper, and cardamom. Set aside.
Whisk egg in a bowl; add the buckwheat and stir until well coated with egg.
Heat 1 tablespoon of olive oil in a skillet over medium heat. Add buckwheat and egg mixture. Cook, stirring constantly, until buckwheat has absorbed the egg and appears dry, about 10 minutes. Stir in 2 cups of the reserved lentil liquid and bring to a boil over medium-high heat; reduce heat to low and simmer until liquid is absorbed and buckwheat is soft but maintains its shape and texture, 15 to 25 minutes.
Mix buckwheat into lentil mixture. Season with salt, pepper, 1 tablespoon olive oil, and vinegar. Stir and adjust seasonings. Serve warm, at room temperature, or chilled.
Footnotes
You can add other chopped vegetables such as zucchini, summer squash, any color bell pepper, or mushrooms. Add the squash when you add the carrots. Wait until carrots are nearly cooked before adding bell pepper
Tri Salad
Dressing - mix up the following for a super-heathy dressing:
Olive Oil
Lemon Juice
Balsalmic Vinegar
Seasonings
Keep spinach, tomotoes, avocadoes, broccoli on hand for a huge salad every day. Make a few in the beginning of the week to have ready to take to work. Also, black beans, tofu, lean meat, nuts & seeds are yummy salad toppers.
Baked Sweet Potatoes
This is so easy, and you can take these in a sandwich bag on your bike. Seriously, try it! Regular baked or roasted potatoes are also a wonderful training snack, especially on the long rides or runs.
4 medium sweet potatoes (or yams), scrubbed clean
1. Preheat the oven to 400º F.
2. Prick the skin of the potatoes with a fork in several places to prevent the potatoes from bursting.
3. Place the potatoes in a warm oven to bake for 45 to 60 minutes, until tender.
Serving Size: 1 potato
Number of Servings: 4
Per Serving
Calories130 Carbohydrate33 g Fat0 g Fiber4 g Protein2 g Saturated Fat0 g Sodium45 mg
Zucchini Stuffed with Mediterranean Quinoa
This recipe serves: 4
For the Mediterranean Quinoa:
3 ounces sun-dried tomatoes
2 cups water, vegetable or chicken stock
1 cup quinoa
1 teaspoon olive oil
1 small yellow onion, finely chopped
1 clove garlic, finely chopped
3 tablespoons kalamata olives, chopped
4 ounces feta cheese, crumbled
freshly ground black pepper, to taste
For the Zucchini:
1 teaspoon olive oil
4 medium zucchini
freshly ground black pepper, to taste
For the Mediterranean Quinoa:
1. Place the sundried tomatoes in a small, microwavable bowl and add just enough water to cover. Microwave for 30 seconds and let stand for 15 minutes. Drain, cool, and chop the tomatoes.
2. In a medium saucepan, bring the water or stock to a boil in a saucepan, and add the quinoa. Lower the heat, cover the pan, and simmer until the liquid is absorbed and the outer rim of the germ is visible, about 12 minutes. Remove saucepan from heat, fluff quinoa with a fork, and let stand uncovered for 5 minutes.
3. While the quinoa is cooking and the tomatoes are rehydrating, heat olive oil in a large skillet over medium heat. Add the onion and sauté until translucent, for about 5 to 8 minutes. Add the chopped garlic to the onion and sauté for another minute. Remove from heat.
4. Transfer the chopped tomatoes, onion mixture and quinoa to a large bowl and stir in the olives. Cool the mixture completely and then stir in feta cheese. The quinoa mixture can be made ahead up to a day ahead of time.
For the Zucchini:
1. Cut each zucchini is half lengthwise, and slice a small slice lengthwise off of the outside of each half so that the halves will sit flat in a dish. Using a small metal spoon or melonballer, create a well for the stuffing by scooping out about half of the flesh in the center of each zucchini half.
2. Heat 1 teaspoon olive oil in a medium skillet over medium heat. Sprinkle scooped side of zucchini with pepper, and place scooped side down in hot pan. Sauté until zucchini is golden, about 2 to 3 minutes on each side.
3. Place zucchini halves in a baking dish, scooped side up, and fill each half with quinoa mixture, dividing evenly amongst zucchini halves.
4. Bake until zucchini is tender when tested with a fork, about 25 to 30 minutes. Serve warm or at room temperature.
Serving Size: 2 zucchini halves
Number of Servings: 4
Per Serving
Calories388 Carbohydrate56 g Fat13 g Fiber8 g Protein
Salmon Burritos with Chili-Roasted Vegetables
2 Tbsp. olive oil
2 tsp. lime juice
4 cloves garlic, peeled and minced
1-1/2 tsp. ground dried chili peppers
1-1/2 tsp. salt
1 1-pound boneless salmon fillet (about 1 in. thick)
1 large sweet potato, peeled, quartered lengthwise, then sliced 1/4 in. thick
1 zucchini, halved lengthwise, then sliced 1/3 in. thick
1 red onion, peeled, halved lengthwise, and cut into 1/4 in.-thick wedges
1 fresh poblano chile, stemmed, seeded, and chopped
6 whole-wheat flour tortillas (10 in. wide), warmed
Cilantro, chopped
Cabbage, shredded
Lime wedges
Sour cream (optional)
Preheat oven to 425 degrees. Line two 12-by-15-in. baking pans with aluminum foil. Whisk olive oil, lime juice, garlic, ground dried chili, and salt together. Rinse salmon and pat dry. Brush flesh side of salmon with 2 Tbsp. lime-chili marinade. Set aside. In medium bowl, toss sweet potato, zucchini, onion, and poblano chili with remaining marinade. Arrange vegetables in single layer on baking pans. Roast vegetables for 10 minutes, then add salmon (skin-side down) to one pan and return to oven. Continue roasting until potatoes are tender when pierced and salmon is opaque but still moist-looking in center of thickest part, 7 to 10 minutes. Remove skin from salmon and cut fillet into six equal portions. Place each warm tortilla on plate and spoon one-sixth of vegetable mixture onto each tortilla. Top each portion with one piece of salmon and a little cilantro, cabbage, and sour cream. (Or you can omit sour cream to remove all saturated fat from meal.) Fold tortillas around filling to make burritos. Serve with a bit more sour cream (optional) and the lime wedges. Makes 6 servings.
Preparation Time: 25 minutes
Cooking Time: 20 minutes
Nutritional Information (per serving):
Calories Protein Fiber Carbs Fat Total Saturated Fat
325 19 g 3 g 30 g 14 g 2 g \
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The following recipes were submitted by Amy Kubal, Paleo and Sports Nutritionist. You can find more info on Amy here and follow her blog!
Banana and Flaxseed Pancakes
Ingredients:
½ cup mashed banana
2 T almond butter
1 ½ T ground flaxseeds
1 egg
Instructions: Place ingredients in a bowl and combine well. Place a scoop of pancake mixture into pre-heated skillet. Cook like pancakes. And just in case that wasn't what you were looking for here's one for the crockpot.
Crockpot Beef & Spinach Stew
This recipe is great because it makes a fairly large batch to feed the family or to have leftovers for the next day.
Ingredients
1 pound lean beef (cut into stew size chunks)
1 onion sliced
4 celery stalks - sliced in chunks
1 cup baby carrots - cut in half
1 - 16 oz bag frozen spinach
1 - 16 oz can diced tomatoes
1/4 t pepper
2 T parsley
1/4 t coriander
3/4 t garlic
1/4 t ground marjoram
Instructions
Brown meat in 1 - 2 T olive oil.
Combine all ingredients in crock pot
Add enough water to just cover contents.
Simmer until done.
Makes 4 large servings
(It's the spinach that makes this stew so unique and also thickens it)