Need help with being "regular"? Try this high fiber breakfast treat to get you going in the morning!
Fruitful Morning Muesli
Hand on: 5 minutes
Total time: 5 minutes
Makes 4 servings
2 cups quick or old fashioned oatmeal (uncooked)
2 cups unsweetened apple juice
1 and one-half cups fresh fruit (any combination of peaches, nectarines, or strawberries)
1 8-ounce carton of vanilla low-fat yogurt
2 Tablespoons chopped nuts (optional)
Combine all ingredients except nuts; mix well
Cover; refrigerator 8 hours or overnight
Serve cold; sprinkle with nuts, if desired. Refrigerate in airtight container up to 4 days.
Source: www.quakeroatmeal.com
Per serving (with nuts): 293 calories (percent calories from fat, 18), 10 grams protein, 53 grams carbohydrate, 5 grams fiber, 6 grams fat (1 gram saturated fat), 3 milligrams cholesterol, 45 milligrams of sodium.
Nutritional Bonus Points: This healthy breakfast cereal is lower in sugar, fat, and sodium than most store brands of muesli. The addition of yogurt gives you 493 milligrams of potassium (10% of recommendation) and 135 milligrams of calcium (14% of recommendation).
Wednesday, May 12, 2010
Homemade Energy Bars
Let's face it, energy bars are expensive! Keep your budget low with these homemade energy bars. Add your own goodies to customize it to your taste!
Peanutty Energy Bars
Hand on: 15 minutes
Total time: 1 hour 15 minutes
Makes 16 squares
One-half cup salted dry-roasted peanuts
One-half cup roasted sunflower seeds
One-half cup raisins
2 cups uncooked old fashioned oatmeal
2 cups toasted rice cereal, such as Rice Krispies
One-half cup peanut butter (smooth or crunchy)
One-half cup packed brown sugar
One-half cup light corn syrup
1 teaspoon vanilla
In a large bowl, mix together the peanuts, sunflower sees, raisins, oatmeal, and toasted rice cereal. Set aside.
In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended.
Pour the peanut butter mixture over the dry ingredients and stir until coated.
Spoon the mixture into an 8-inch by 8-inch pan coated with cooking spray. Press down firmly. (It helps to coat your fingers with margarine, oil, or cooking spray.
Let stand for about an hour, then cut into squares. Refrigerate bars, loosely covered with plastic wrap.
From “Nancy Clark’s Sports Nutrition Guidebook” 3rd edition by Nancy Clark (Human Kinetics $18.95)
Per serving: 205 calories (percent calories from fat, 37), 6 grams protein, 29 grams carbohydrate, 2 grams fiber, 9 grams fat (1 gram saturated fat), 0 milligrams cholesterol, 152 milligrams of sodium.
Nutritional Bonus Points: The nuts and sunflower seeds boost the Vitamin E content, a potent antioxidant, to 15% of daily needs.
Peanutty Energy Bars
Hand on: 15 minutes
Total time: 1 hour 15 minutes
Makes 16 squares
One-half cup salted dry-roasted peanuts
One-half cup roasted sunflower seeds
One-half cup raisins
2 cups uncooked old fashioned oatmeal
2 cups toasted rice cereal, such as Rice Krispies
One-half cup peanut butter (smooth or crunchy)
One-half cup packed brown sugar
One-half cup light corn syrup
1 teaspoon vanilla
In a large bowl, mix together the peanuts, sunflower sees, raisins, oatmeal, and toasted rice cereal. Set aside.
In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended.
Pour the peanut butter mixture over the dry ingredients and stir until coated.
Spoon the mixture into an 8-inch by 8-inch pan coated with cooking spray. Press down firmly. (It helps to coat your fingers with margarine, oil, or cooking spray.
Let stand for about an hour, then cut into squares. Refrigerate bars, loosely covered with plastic wrap.
From “Nancy Clark’s Sports Nutrition Guidebook” 3rd edition by Nancy Clark (Human Kinetics $18.95)
Per serving: 205 calories (percent calories from fat, 37), 6 grams protein, 29 grams carbohydrate, 2 grams fiber, 9 grams fat (1 gram saturated fat), 0 milligrams cholesterol, 152 milligrams of sodium.
Nutritional Bonus Points: The nuts and sunflower seeds boost the Vitamin E content, a potent antioxidant, to 15% of daily needs.
Wednesday, March 3, 2010
Vegetarian Athletes
Protein for Vegetarian Athletes
by Shelly Guzman, Bastyr Dietetic Intern
We know that getting protein in our diet is important for our health, but why? We don’t need a lot of protein to meet our body’s needs but we do need some. Protein is primary to life as part of every cell, tissue, and fluid in our bodies. Proteins are made from amino acids, which can be thought of as building blocks. The body uses 20 different amino acids to build proteins. There are some amino acids that the body cannot make in required amounts. These are called essential, and they must come from food.
Complete protein foods have all the essential amino acids. In general, animal foods such as meat, poultry, eggs, dairy, and fish are complete protein sources. Incomplete protein sources have only low amounts of some of the essential amino acids. Combining two or more foods with incomplete proteins, to form complementary proteins, can provide adequate amounts of all the essential amino acids. This is especially important for vegetarians who do not eat animal proteins. Technically, complementary proteins do not need to be eaten together as long as the day’s meals supply them all, but its easier to make sure you get them all in if you eat them together.
Here is a list of some food pairings that make a complete protein:
• Legumes with grains, nuts, seeds,or dairy
• Grains with dairy
• Dairy with nuts
• Dairy with nuts/seeds and legumes
And here are some common meal items that naturally complement each others’ proteins:
• Beans and rice or tortillas
• Peanut butter sandwich
• Macaroni and cheese
• Tofu with rice (or any grain)
• Hummus with pita bread
• Grilled cheese sandwich
• Yogurt with nuts
• Noodle stir-fry with peanut or sesame seed sauce
• Lentil soup or dairy-based soup with bread
• Whole grain cereal with milk
• Pizza
• Lasagna
• Tacos filled with beans or lentils
• Quinoa salad with black beans and feta
Try this recipe for dinner tonight!
Pasta with Spinach and Garbanzo Beans
3 to 6 teaspoons olive oil
1 large onion, chopped
1 to 4 garlic cloves, minced (or 1/2 teaspoon garlic powder)
1 14-ounce can chicken broth, regular or low sodium
1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
1 10-ounce package frozen leaf spinach, thawed and squeezed dry, or 1 bag fresh baby spinach
12 ounces (350g) pasta, such as shells or penne
salt and pepper to taste
1/4 cup grated Parmesan cheese
Optional: Diced cooked chicken
1. Cook pasta according to package directions.
2. While the pasta is cooking, heat 1 to 2 teaspoons oil in large, heavy nonstick skillet over medium heat. Add onion and garlic; saute until tender, about 10 minutes.
3. Pour in chicken broth and simmer until liquid is reduced by half, about 4 minutes.
4. Add garbanzo beans and spinach; boil 1 minute. Transfer spinach mixture to large bowl.
5. Add pasta. Drizzle pasta with remaining 2 to 4 teaspoons olive oil and toss.
6. Season pasta generously with pepper. Season to taste with salt and sprinkle grated parmesan. Toss well and enjoy!
Yield: 4 hearty servings
Nutrition Information (per serving): 500 calories, 87g carbohydrates, 20g protein, 8g fat
Recipe reprinted from Nancy Clark’s Sports Nutrition Guidebook (4th ed.) by Nancy Clark
Go Huskies!!
by Shelly Guzman, Bastyr Dietetic Intern
We know that getting protein in our diet is important for our health, but why? We don’t need a lot of protein to meet our body’s needs but we do need some. Protein is primary to life as part of every cell, tissue, and fluid in our bodies. Proteins are made from amino acids, which can be thought of as building blocks. The body uses 20 different amino acids to build proteins. There are some amino acids that the body cannot make in required amounts. These are called essential, and they must come from food.
Complete protein foods have all the essential amino acids. In general, animal foods such as meat, poultry, eggs, dairy, and fish are complete protein sources. Incomplete protein sources have only low amounts of some of the essential amino acids. Combining two or more foods with incomplete proteins, to form complementary proteins, can provide adequate amounts of all the essential amino acids. This is especially important for vegetarians who do not eat animal proteins. Technically, complementary proteins do not need to be eaten together as long as the day’s meals supply them all, but its easier to make sure you get them all in if you eat them together.
Here is a list of some food pairings that make a complete protein:
• Legumes with grains, nuts, seeds,or dairy
• Grains with dairy
• Dairy with nuts
• Dairy with nuts/seeds and legumes
And here are some common meal items that naturally complement each others’ proteins:
• Beans and rice or tortillas
• Peanut butter sandwich
• Macaroni and cheese
• Tofu with rice (or any grain)
• Hummus with pita bread
• Grilled cheese sandwich
• Yogurt with nuts
• Noodle stir-fry with peanut or sesame seed sauce
• Lentil soup or dairy-based soup with bread
• Whole grain cereal with milk
• Pizza
• Lasagna
• Tacos filled with beans or lentils
• Quinoa salad with black beans and feta
Try this recipe for dinner tonight!
Pasta with Spinach and Garbanzo Beans
3 to 6 teaspoons olive oil
1 large onion, chopped
1 to 4 garlic cloves, minced (or 1/2 teaspoon garlic powder)
1 14-ounce can chicken broth, regular or low sodium
1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
1 10-ounce package frozen leaf spinach, thawed and squeezed dry, or 1 bag fresh baby spinach
12 ounces (350g) pasta, such as shells or penne
salt and pepper to taste
1/4 cup grated Parmesan cheese
Optional: Diced cooked chicken
1. Cook pasta according to package directions.
2. While the pasta is cooking, heat 1 to 2 teaspoons oil in large, heavy nonstick skillet over medium heat. Add onion and garlic; saute until tender, about 10 minutes.
3. Pour in chicken broth and simmer until liquid is reduced by half, about 4 minutes.
4. Add garbanzo beans and spinach; boil 1 minute. Transfer spinach mixture to large bowl.
5. Add pasta. Drizzle pasta with remaining 2 to 4 teaspoons olive oil and toss.
6. Season pasta generously with pepper. Season to taste with salt and sprinkle grated parmesan. Toss well and enjoy!
Yield: 4 hearty servings
Nutrition Information (per serving): 500 calories, 87g carbohydrates, 20g protein, 8g fat
Recipe reprinted from Nancy Clark’s Sports Nutrition Guidebook (4th ed.) by Nancy Clark
Go Huskies!!
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