By Nancy Clark, MS RD CSSD
The pancakes are light and fluffy prizewinners. Yum!!!
½ cup uncooked oats (quick or old fashioned)
½ cup yogurt (or milk + 1/2 tsp vinegar)
½ to ¾ cup milk
1 egg (or 2 egg whites), beaten
1 tablespoon oil, preferably canola
2 tablespoons packed brown sugar
½ 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 ¼ 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
330 calories per 2 pancakes 57 g Carb, 10 g Protein, 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 protein-packed peanut butter.
1½ cups flour, preferably half whole wheat
1½ cups dry oats, blenderized into “flour”
½ cup brown sugar, packed
2 teaspoons baking powder
2 teaspoons baking soda
½ teaspoon salt
2 teaspoons cinnamon
2 eggs, beaten
1 teaspoon vanilla
¾ cup milk
1½ cups shredded carrots
1½ apples, peeled and shredded
½ 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 350ºF for 15 to 20 minutes. Test for doneness with a toothpick.
Yield: 18 medium muffins (or 12 large)
125 calories per medium muffin 25 g Carb, 4 g Protein, 1 g Fat
From: Food Guide for Soccer: Tips and Recipes from the Pros (www.nancyclarkrd.com).
SUGAR & SPICE PECANS
This snack has everything your taste buds could possibly want: sweet, spicy, salty, and crunchy. Toast up a batch, and to give as gifts, put them in holiday jars or tins and tie on ribbons.
1 egg white
1 teaspoon water
1 pound pecan halves (about 4 1/2 cups)
½ cup sugar
1 teaspoon cinnamon
½ teaspoon salt, preferably kosher
¼ teaspoon allspice
1/8 teaspoon cayenne pepper
1. Preheat oven to 325 degreesºF.
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.
Yield: 16 servings (1/4 cup)
220 calories per serving 10 g Carb, 3 g Protein, 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.
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
½ teaspoon cinnamon
1 cup dried fruit bits, raisins and/or slivered almonds
1. Preheat oven to 325 degreesºF.
2. In a large re-sealable 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.
Yield: About 10, ½ cup servings
200 calories per serving 40 g Carb, 5 g Protein, 2 g Fat
Recipe courtesy of the American Heart Association (www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Recipes) and Food Guide for Marathoners: Tips for Everyday Champions (nancyclarkrd.com)
Copyright: Nancy Clark MS RD CSSD 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, soccer players, and cyclists offer additional information. 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.