Is Your Snack Holding You Back? Tips for Packing a Snack Made for an Athlete

Athletes love to snack, but when speaking with young athletes about snacking, the first foods that come to mind are pre-packaged salty snacks and sweet treats. Instead of wanting to know which foods are healthy, which foods they should avoid, and what the healthier alternatives to their favorite snacks are, young athletes often get stuck in the habit of reaching for junk foods in-between meals - that's what everyone is doing! Most active people and young athletes know which foods aren't necessarily healthy without being told. When they're asked what snack foods they reach for, they're usually laughing over Poptarts or Cheetos, but even if that's what everyone else is reaching for, those junk foods aren't made to fuel an athlete's body. Putting the right fuel in our bodies helps us push harder and get stronger in our sport, so even though fruit and nuts aren't cool, those foods are going to make you a better athlete, while those junk foods might be holding you back.

Unhealthy snacking isn't uncommon - snacking has become much more popular and widely accepted, and many people (not just athletes) have moved from eating 3 main meals a day to 5-6 mini meals throughout the day or eating several smaller meals and several snacks per day.

An online poll found:

• Snack food sales are increasing globally, not just in the U.S. 
• Many people are snacking at least once per day, and the most popular snacks globally are chocolate and fruit
• The most popular snack in North America is chips and chocolate
• People are snacking to satisfy that between-meal hunger they get from 3 square meals...AND people are also eating more snacks to replace meals - instead of regular meals, they might just be grazing throughout the day.

Many athletes, people training for a certain event or race, and very active people may have higher calorie needs and snacking can help those people meet their calorie and nutrient needs...but they shouldn't be replacing a well-rounded vegetable-protein-starch meal with chips and chocolate candy. If athletes are hungry between meals, snacks should be more than just a package of junk foods - snacks are an opportunity add nutrition. Athletes should ask themselves, "How can I make this snack or meal more nutrient-dense?" because every eating opportunity is an opportunity to fuel your body for practice, competition, or recovery.

One athlete asked, "When does a healthy snack become unhealthy?" (Such as adding caramel to apple slices). 

This snack isn't necessarily unhealthy, but caramel, just like any sweet/candy/sugary treat is a "sometimes food". You could lower the amount of sugar in the snack and add some protein and healthy fats (which would make the snack a healthier option) by swapping out the caramel with a healthier side.

For example, you could make your own cinnamon dip with Greek yogurt, peanut butter and cinnamon. You could dip the apples in almond butter or have some cheese slices or hard-boiled egg on the side.

Snacking tips for athletes:

1. Pairing carbohydrates with protein can increase satiety and keep blood sugar levels even.
2. Eating protein throughout the day (including that post-workout snack) can help promote muscle protein synthesis. Don't forget the carbs, though! Adequate carbohydrate intake allows your body to spare the protein you eat to promote recovery and build muscle. 
3. If there's several hours between the snack and your next meal, choose a larger snack with several different food groups, containing protein and healthy fats to hold you over, plus some carbs to give you energy.  
4. If you just need to be held over for a short time before your next real meal (60-90 minutes), choose a smaller snack (100-200 calories). 
5. For athletes with a weight  gain goal, larger snacks can act as "mini meals" to help them add calories to your day. Add high-calorie foods such as nuts/nut butter and full fat dairy to snacks and meals. 
6. For athletes with a weight loss goal, eating smaller snacks and choosing crunchy vegetables and fruit, which have a high water and fiber content can help keep them full.
•  Crunchy foods usually take a little bit longer to eat, too, so instead of reaching for a 100-calorie bar or packet of snacks, choose vegetables and/or fruit paired with some protein. 

PROTEIN	CARBS
½ - 1 cup Greek yogurt	Apple or banana
1 – 2 Tbsp peanut or almond butter	½ cup oatmeal
2 Tbsp – ¼ cup hummus	1 – 2 slices whole grain toast
10-30 almonds, cashews, walnuts, etc.	½ - 1 bagel
1 piece of string cheese	1 cup raw baby carrots
½ - 1 cup cottage cheese	Wheat crackers (Triscuits, Wheat Thins)
Beef jerky	1 cup berries
¼ - 1 cup edamame	Corn  tortilla
Hardboiled eggs	Sweet potato
Lean deli meat (turkey, chicken, ham, roast beef)	Raisins/Craisins
Milk	Whole grain cereal
Cheese	Graham crackers
	Pretzels

For more ideas, check out these smart snacking ideas from the Academy of Nutrition and Dietetics!

Strive for excellence in each meal - if you're putting in the work at practice and competition, put some thought into what goes on your plate throughout the day. 

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Potluck and Tailgate Tips from the Dietitian

For many, the end of summer signifies the start of Football season. This means getting together with friends for potlucks or tailgating before the game to eat delicious food and cheer for The Green Bay Packers  your favorite sports team.

We don't usually think of "healthy" when we think of our favorite potluck or tailgating foods (burgers, brats, creamy or cheesy dip and chips), but that doesn't mean you can't lighten up some of your game day favorites to bring a healthier twist to those traditional favorites. 

This definitely doesn't mean pack a salad and miss out all the good food. We've gathered a few tips on enjoying a healthier gameday potluck or tailgate:

Check out the entire selection of foods before you load up your plate.

Often times, we jump in the food line with the "little bit of everything" approach, which leaves our plate overflowing with delicious food, maybe even going back later to grab second helpings of the foods we really liked. Instead, walk through the line and scope out which foods are available and choose a couple favorites.

A potluck is a great time to enjoy those "sometimes" foods, and you should always allow yourself to enjoy those foods once in a while. Choose mostly healthy sides (fresh fruit, vegetable tray, baked chips, salsa), and choose small portions of those "sometimes" foods you don't eat very often. 

Bring your own healthy recipe/side and swap out ingredients in your favorite recipes. 

Simple Swaps: 

Use your favorite sauces on chicken drumsticks instead of wings. You'll get a more satisfying meal with less fat. 

Chicken brats instead of traditional brats for less calories and fat.

Substitute some or all of the mayo in potato salad with Greek yogurt for less fat and more protein.

Use ground chicken breast in sloppy Joe's instead of beef. 

Salsa or guacamole have less fat and pack a big nutrient punch along with flavor over a queso chip dip

Use whole wheat noodles in your pasta salads and add extra vegetables for added nutrients and fiber.

This recipe for North Caroline Barbeque is traditionally made with pork, but can be lightened up using this easy recipe for pulled chicken breast, which is great on sandwiches (with a whole wheat bun, side of baked beans, coleslaw, and roasted corn). 

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Easy Crock Pot North Carolina Chicken Barbecue Recipe

For the Crock Pot Pulled Chicken:
Adapted from TheKitchn's recipe for BBQ Shredded Chicken

Ingredients:

• 4-5 large  boneless, skinless chicken breasts (~2 lbs.)
• 1 cup low sodium chicken broth 
• 1 tbsp garlic powder
• 1 tsp salt 
• 1 tsp pepper

Directions

Place chicken breasts in crock pot, add spices and cover with chicken broth. Set crock pot on low for 5-6 hours or cook on high for 3-4 hours, until chicken pulls apart and comes to internal temperature of at least 165. 

When chicken is cooked, let cool and shred with 2 forks OR beat whole chicken breasts using kitchen stand mixer with paddle attachment. 

Now that you have shredded chicken, you can add a vinegar-based barbecue sauce, like this one from AllRecipes.com:

Ingredients

• 1 cup white vinegar
• 1 cup cider vinegar
• 1 tablespoon brown sugar
• 1 tablespoon cayenne pepper
• 1 tablespoon hot pepper sauce, or to taste
• 1 teaspoon salt
• 1 teaspoon ground black pepper

Directions

Combine the white vinegar, cider vinegar, brown sugar, cayenne pepper, hot pepper sauce, salt and pepper in a jar or bottle with a tight-fitting lid. The recipe recommends mixing ingredients ahead of time to allow the flavors to blend. 

This recipe makes more than enough to cover the chicken, so make sure to store the extra sauce in a covered container in your refrigerator. 

Enjoy!

What are your favorite game day eats?
Any traditional recipes you have transformed over the years to be a little healthier?

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The Leek

The leek is a vegetable that is a part of the onion and garlic family. In fact, it's one of the more subtle tasting versions of the onion. It looks like a wide light green stem which is actually a cylinder shaped bundle of leaf sheaths. It can be steamed, sauteed and even eaten fresh. However, its most commonly used to make broth. The season is between October and May

from galleryhip.com             

Nutritionally, leeks are low in calories and rich with polyphenols which are potent anti-oxidants that help protect against oxidative damage. Leeks are an excellent source of vitamin K (the vitamin that is involved with blood clotting) and a very good source of folate, B6, copper, manganese and iron. Moreover, leeks are a good source of vitamin C, vitamin A, vitamin E, magnesium and calcium. All these micronutrients help keep a healthy immune system as well as help with multiple metabolic processes that relate also to physical performance. Since leeks taste sweeter than onions, many people once they try it, prefer leeks over onions. Leeks are typically cut into rounds (see picture above). White areas and light green areas are the ones that are typically eaten, however, you can eat the dark green areas as well. The dark green areas are just thicker and might require slightly more cooking.

Here are some ideas of what to do with leeks:

• Leek and potato soup
  Ingredients:
  1 Tbsp butter or olive oil
  3 leeks sliced into rings
  5 medium sized red potatoes peeled and diced
  5-6 cups of chicken or vegetable broth
  1 tsp thyme (or 0.5 tsp dried)
  1 tsp marjoram (or 0.5 tsp dried)
  Salt and pepper per taste
  1-2 bay leafs
  
  Instruction:
  1. In pot put oil or butter and melt on low heat. Add leeks and stir for about 8-10 minutes or until soft
  2. Add diced potatoes and all seasonings and continue to stir for about 10 minutes
  3. Add broth and bring to a boil. Cover partially and let cook on low heat for about 30 minutes
  4. You can serve as is or puree in a food processor/blender
  5. Feel free to garnish with creme fresh, heavy cream, basil, dill or scallions
• Sauteed leek and green beans
  Ingredients:
  1 Tbsp olive oil
  2 leeks sliced into rings
  1 tsp of minced garlic
  3 cups of fresh or frozen green beans
  Salt and pepper to your liking
  1 tsp of dried Italian seasoning
  
  Instructions:
  1. In a deep pan heat oil on medium heat and add leeks. Stir for 5-10 minutes or until leeks are soft and almost translucent
  2. Add garlic and stir for 3-4 minutes
  3. Add green beans and seasonings. Saute until green beans are soft and ready to eat
  4. Serve warm
• Here are some interesting recipes that are not just leek soup
• You can add leeks to your omelette, grits or hash browns in the morning 
• Leeks can also be put on pizza and in a quiche. Here is a simple & healthy quiche recipe

Hope this gives you great ideas to just pick up a leek from the grocery store. Its fairly cheap and located next to the refrigerated root vegetables and herbs. Happy cooking and let me know below how it goes.

Pic from www.health.com

                   

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Good Websites or Blogs to Get Recipes

Many people go on to college with no skills in the kitchen, or limited skills such as making a sandwich and scrambled eggs. Even in college, we may have a food plan so we go eat at the dinning halls 2-3 times a day or/and have random microwave meals, eat out or bake hot pockets/pizza. As athletes, we need to take care of our bodies to help heal and recover from our activities with food and/or drinks, which at times can be missed due to the lack of ability or willingness to cook. Some think it is really hard to cook or that it's too time consuming. However, I believe that if you can read, you can cook and it can be easy and simple. To help out, here is a list of websites and blogs that have easy, healthy and simple recipes:

• I am a big fan of the Nutrition Blog Network - they have a list of many different blogs written by registered dietitians. Every blog concentrates on something else such as sports nutrition. Moreover, the majority of them have great and easy recipes to follow. Find one you like and follow. Here is just one example: I.Run.On.Nutrition - She has many recipes you can try. 
• Minimalist Baker - Is a new find for me and I love it. This couple basically created a website with many recipes that are easy and very simple to make with most of them taking less than 30 minutes. They also have a section of recipes with 7 ingredients or less. I actually bought the recipe book which is great.
• NR website - has really great simple recipes with minimum amounts of ingredients with stunning visuals to show you how each step is made. Most of the recipes are also quite low budget. Note; the website has a lot more to offer but I can not attest to the quality of the other areas in this website as I have not examined it yet.
• Cooking Light - This is also one of my favorites, mainly because you just need to decide what ingredients you have and tada, you get multiple ideas of what to do with those ingredients.
  
  The issue is that sometimes a recipe can be complicated and contain multiple ingredients that you can't even pronounce. Here is an actual article on healthy budget recipes. 
• Interestingly enough the United States Department if Agriculture (USDA) has a cool "Whats Cooking?" website with MANY recipes and you can choose based on what you need to get more of (e.g. more vegetables....), the course, type of cuisine, type of equipment and even if you need low budget (SNAP program). The recipes are very simple and easy to make. Some of these recipes were even created by children.
• My Sports Nutrition - A great resource to get sports nutrition information in general that also has a collection of cheap recipe eBooks (as cheap as $9.99) that you can choose
  
  based on the meal you desire (breakfast, lunch or dinner) as well as a full shake recipe book. All books and My Sports Nutrition are written and run by fellow registered dietitians that specialize in sports. 
• Poor Girl Eats Well - Is a blog written by a young woman that has medical issues that require her to eat healthy but is on a very tight budget and yet finds a way to eat and cook healthy. She shares her $25 week grocery cart as well as multiple easy recipes. She also puts a price tag on each one of the recipes, which is quite helpful if you are on a tight budget. 

These are just a few that you can use but i'm sure there are many more. Remember, all you have to do is just buy the ingredients and follow the recipe. Once you figure out some basic dishes you like, you can start playing with the ingredients and experimenting. Don't fear the kitchen! it's actually quite pleasant once you get the hang of it. Whats cool is you will benefit from it the most, not only in your wallet but also with your health and energy levels.  

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These Are a Few of My Favorite Greens

Most people eat at least one vegetable that's green. Whether it's spinach, broccoli, green beans, peas or all the above, rarely is there a person that does not eat any.From an early age we have our parents and grandparents tell us to eat our greens and even the media, like Popeye, teaches us to eat our spinach so we get stronger. However, these are greens we all grew up on. There are many more greens out there which you may not even be familiar with but should be a part of any healthy and varied diet. Some of my favorites that are currently available are: arugula, chard and bok choy.
                  

Arugula also called salad rocket, Is a very tasty leafy green (picture above) that has a refreshing peppery taste. It is very high with antioxidants and phytochemicals that help fight multiple cancers as well as vitamin C, vitamin A, vitamin K, folate and B vitamins. Arugula is also rich with nitrates that are compounds that help dilate the blood vessels. This in turn helps lower blood pressure and possibly improve aerobic performance. Arugula is mainly used in salads, pasta, pizza, soup or to accompany cold dishes. Here are some great recipes to try out with this lovely, tasty green.
              
Chard also called Swiss chard, is also a leafy green very similar to kale. The leaf is dark green but the stalk can be in multiple colors mainly: yellow, white and red. The leaf has somewhat of a bitter taste unless cooked. Chard is also rich with antioxidants and phytonutrients that help fight inflammation as well as contains a high amount of vitamin C, vitamin A and vitamin K. It is also a good source of different minerals such as phosphorus, magnesium, manganese, calcium, iron, copper and potassium. Chard can be eaten raw, in soup, stir fry, tomato sauce or even quiche. Here are some healthy recipes to help incorporate more chard into your cooking.
              
Bok Choy also known as Chinese cabbage, is not a leafy green but a type of cabbage. It has a very subtle somewhat sweet flavor. Similar to the other 2 greens noted above, bok choy also has a good amount of antioxidants and phytochemicals that help fight certain cancers as well as lower the "bad cholesterol", LDL. Bok choy is rich with vitamin A, vitamin C, vitamin K and multiple B vitamins. It also has a moderate amount of some minerals such as: potassium, calcium, iron, magnesium, phosphorus and manganese. Bok choy is not eaten raw but only cooked. It is common in Asian cuisine but can go into anything hot including: stir fry, soup, tomato sauce, chicken saute, etc. Here are 13 recipes to help you incorporate this delicious vegetable.

To combine all 3 together here is a cool stir fry recipe:
3 cups chopped chard
3 cups chopped bok choy
1 medium yellow onion chopped
2 garlic cloves, minced
1 Tbsp olive oil
2 Tbsp teriyaki
0.5 tsp red pepper flakes
1 -2 cup arugula

Turn stove on medium. Heat oil in pan. Add onions and stir until slightly translucent (4-5 minutes). Add garlic and stir for 2-3 minutes. Add chard and bok choy stir for about 5 minutes. Add teriyaki and red pepper flakes. Stir until stalks are soft (about 5-7 minutes). Move hot stir fry into serving bowl. Add arugula and stir. Serve hot or cold. Note; you can also add chicken breast or shrimp to make this a complete meal

Greens can be way more interesting than just your usual 4 or 5. Experiment a little and you'll be surprised at what you discover.
Enjoy!

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Easy Slow Cooking this Winter

Imagine a world where you put 5-6 ingredients in a pot and poof, without you doing anything, a whole meal is ready for you. Sounds to good to be true doesn't it?! However, I am glad to announce that this is the world we live in. It just all depends on the tools at your disposal. I would like to introduce you to the slow cooker. One of the best investments you will ever make. It can be found as cheap as $15.

       

It is literally as easy as cutting a bunch of ingredients up, adding spices and letting it sit for a couple of hours. You can make anything, whether its an appetizer, side dish, dip, entree, dessert or even a special drink. Slow cookers or as some refer to as Crock Pots (Crock Pot is actually the name of one of the brands that make slow cookers) require just a socket as they are electrical. Most people put something in the slow cooker before they leave home and by the time they get back, dinner is ready!
Here are some great website with multiple easy recipes:

• Cooking Light - 105 Healthy recipes to make with a slow cooker. One of the more surprising recipes on there is the pesto lasagna with spinach and mushrooms. Yes, it's possible to make lasagna with a slow cooker 

                                   

• Eating Well - The magazine Eating Well has some great healthy recipes. In addition, you can even download a free slow cooker cookbook. If there are several people in the household, these recipes include a great overnight oatmeal breakfast recipe
                                
• Fitness Magazine - 7 healthy recipes that are easy and simple to make. On a cold winter day, there is nothing like a hearty soup. That's why I like this easy beef and vegetable soup recipe
                               
• My roommate used to make chili that everyone loved yet it took him just 5 minutes to make:
  Approx 0.5 lb of lean ground beef or turkey
  1 can kidney beans (rinsed and drained)
  1 can white beans (rinsed and drained)
  1 medium size can tomato sauce
  1 can Rotel (mild, medium or hot based on preference)
  1 Packet of McCormick chili mix seasoning
  - Mix all ingredients in crock pot and cook on low for 6-8 hours. Serve hot with shredded cheese on top

The slow cooker just makes it so effortlessly easy! If you don't have one and you want one, consider just putting it on your Christmas wish list or just go and buy one for yourself. You're worth it!   

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Turnip for What?!

The weather is getting colder and with cooler temps also come a variety of foods that we tend to lean towards. We choose dishes that warm us up and are filling like soup, stew and chili are prepared more often. With this great variety of foods also come winter vegetables. One of my new favorites is the turnip.
                              
Turnip is a root vegetable that can be found late fall and winter. It belongs to the cruciferous family (cabbage, kale, cauliflower, broccoli, brussel sprouts) and is rich with antioxidant properties.  The leaves of the root, turnip greens, can also be eaten and are high in vitamin C, vitamin K, vitamin A, manganese, copper and folate. Turnips are fat free, cholesterol free and an excellent source of vitamin C. There are 34 calories in 1 cup of raw turnip. They are versatile and can be eaten raw, baked, mashed, roasted, stir fried and grilled. It is recommended to shop for the small/medium sized heavy turnips as they will have a mild taste. In general, turnips have a slight sweet, spicy, refreshing taste.
Here are some ideas of what to do with this great vegetable:

• Add it to chili or stew instead of potatoes
• Turnip fries - just cut in fries shape and bake in the oven
• Shred and add to your salad
• Add to any soup
• Turnip mash
• Stir fry with the rest of your vegetables
• Turnip greens can be used in stew, soup, stir fry or even just sauteed by itself

Here are some recipes:

Sauteed turnip greens

4 cups turnip greens

1 small purple union diced

1 garlic clove minced

1 Tbsp canola oil

Heat pan to medium. Heat oil and add onion. Saute for 5 minutes until slightly brown. Add garlic and stir for 2 minutes. Add turnip greens and stir for 5 minutes or until wilted. Serve while hot

Mashed turnips

3 cups turnips peeled and diced

4 cups water

0.25 cup coconut milk or 0.25 1% milk

Dash salt 

Dash pepper

Simmer turnips in lightly salted water until soft and tender. Drain water. Add coconut milk, salt and pepper to turnips and mash. Serve as a side with chopped scallions or chives

Turnip spicy baked fries

2 lbs turnip peeled and cut in rectangular fry shape or round thin circles

Olive oil spray

1 Tbsp garlic powder

1 Tbsp paprika

0.5 tsp sea salt

Heat oven to 400 degrees Fahrenheit. Spread turnip shaped fries in oven tray. Spray with oil and then spread seasoning over fries. Bake in the oven until golden brown (about 30 minutes). Enjoy!

Here is a great turnip soup recipe and a good beef stew and turnip recipe. 

Don't shy away from this great root vegetable and next time you are at the store, pick it up and try it.

Have a great weekend!

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Microwave Meals for The College Athlete

For the college athlete sometimes cooking may be a burden. Moreover, lack of time or resources, such as living in a dorm, may create a challenging situation when it comes to fueling right. These challenges may cause athletes to skip meals or eat out (mainly fast food) often. However, in order to eat to compete optimally a solid diet is crucial. Whether you live in a dorm or off campus you most probably have a microwave, fridge and if your lucky a toaster oven.

                 

 Therefore, here are some quick and easy recipes and ideas to help you fuel right quickly with minimum resources.

Breakfast #1 - Quick Oatmeal
0.5 cup oatmeal
1 cup water or 1 cup 1% milk
1 Tbsp honey
0.5 cup raspberries (or any fruit)
1 Tbsp chia seeds
1 oz pumpkin seeds

Heat oatmeal and water in microwave for 2 minutes (or until you like the consistency). Add all other ingredients and enjoy. Here are some other oatmeal combinations.

Breakfast #2 - Scrambled Eggs 
1-2 eggs (or egg substitute)
2 Tbsp shredded cheese
1 Tbsp cilantro or parsley
Pinch salt and pepper

Whip eggs in a microwave safe bowel or mug. Add cheese and herbs. Microwave for 1.5-2 minutes. Season and enjoy. You can also make it a breakfast burrito by putting it in a tortilla.

Breakfast #3 - Granola with yogurt and fruit
0.5 cup granola
6 oz low fat yogurt vanilla or plain
0.5 cup strawberries
0.5 cup blueberries

No need for a microwave here! Mix all ingredients together and enjoy

Lunch/Dinner #1 - Sweet Potato, Green Beans and Salmon
1 Salmon filet
1.5 tsp olive oil
0.5 tsp garlic powder
1 tsp dried rosemary
1 tsp dried chives
2 slices lemon
Pinch of sea salt
Pinch of pepper

Put salmon in a microwave safe plate (skin face down). Spread oil on fish. Season with all herbs and spices. Top with lemon. Heat for 3-4 minutes or until ready (every microwave will be different).
+ Wash sweet potato and put in microwave for 5 minutes or until soft.
+ Heat green beans in microwave for 3-4 minutes or until ready.
Enjoy this great colorful meal!

Lunch/Dinner #2 - Chicken Parmesan
Here is a great recipe for microwave Chicken Parmesan
Just add some vegetable mix and you are good to go!

Lunch/Dinner #3 - Vegetarian Chili 
Since I found a great recipe online, I decided to share

Lunch/Dinner #4 - Chicken Salad
1 chicken breast cut to small cubes
1 tsp olive oil
0.5 tsp paprika
0.5 tsp cumin
2 cups spinach
1 medium tomato diced
0.5 cup carrots diced
0.5 red pepper diced
1 small cucumber cut into rounds
1 cup croutons
1 oz shaved almonds
Season per liking

In a microwave safe bowel mix chicken, olive oil, paprika and cumin. Add salt and pepper if you desire. Heat in microwave for 3.5-5 minutes or until chicken is ready. Set chicken aside to cool down. In the mean time mix all other salad ingredients in a bowel stir and add dressing to your liking (in moderation). Add chicken to mixed salad. You can also use canned chicken which will be even quicker.

For more creative and cool ideas for microwave meals feel free to check this out. Potatoes, vegetables and couscous are also very easy to make in the microwave and do not require any recipe.

Cooking should not be a burden because it can be fast and easy. No excuses! Whether you are at the dorm or off campus you should be able to make these recipes. Go eat to compete!

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Nothing but Pumpkin

October is one of my favorite months. Not just because of Halloween (my favorite holiday) but because of pumpkin! One of my favorite fall vegetables. I enjoy many things pumpkin, although at times I feel that we may go overboard with everything pumpkin. Nonetheless, it's still a reason to celebrate this awesome crop. If you don't like it, you can just use it as decor.

 

Nutritionally, pumpkin is from the squash family (see previous post on winter squash). It's low in calories at 50 kcal per cup (cooked), high in fiber and rich with antioxidants as well as vitamins and minerals. It contains one of the highest levels of vitamin A, that is important for wound healing, healthy skin and healthy eye sight. Moreover, it contains many of the B vitamins such as folic acid, thiamine, B6, etc. Pumpkins are also rich with minerals such as calcium, iron, potassium and phosphorus that help us to keep healthy bones, among other things. Pumpkin seeds should also be used since they are rich with magnesium, zinc, iron, selenium and niacin.

Here are ways and recipes to incorporate pumpkins in your diet:

• Pumpkin pancakes
• Pumpkin ravioli 
• Red lentil and pumpkin soup
• Pumpkin pie shake
• Spiced pumpkin seeds
• Pumpkin shrimp curry

Roasted pumpkin

1 medium size pumpkin (about 6-8 lbs) peeled and diced

2 Tbsp olive oil

1 tsp garlic powder

0.5 tsp sea salt

0.5 tsp pepper

3 Tbsp of fresh or dried rosemary

2 Tbsp dried marjoram

Heat oven to 425 degrees.

Mix all ingredients in a bowl. 

Spread the seasoned pumpkin on a baking tray and bake in the oven for about 40 minutes or until soft. 

Make sure you enjoy this vegetable before it's gone! I know I will. Happy Halloween 

          

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Falls' Savory Squash

Summer is out, fall is in. With fall comes an array of fantastic vegetables and fruits. The vegetables most associated with fall are pumpkin, squash, or anything orange for that matter. Pumpkin can be saved for October.

There are many types of squash but the ones I would like to talk about are considered winter squash: acorn squash, spaghetti squash, butternut squash, delicata squash, sweet dumpling squash, buttercup squash and ambercup squash. Although they are considered winter squash, their season actually starts end of summer beginning of fall. They can last for a fairly long time due to their thick rind.

        

Nutritionally, squash is low calorie, contains complex carbohydrates, high in fiber and rich with vitamins and minerals. It's a good source of Vitamin A, Vitamin C, magnesium and potassium as well as other B vitamins and minerals. Vitamin A is a potent antioxidant that helps us fight certain cancers and it is also helps maintain good and healthy vision as well as healthy skin. Vitamin C is an antioxidant that helps us keep a healthy immune system, is involved in wound healing and tissue repair and helps fight inflammation. Magnesium takes part in many reactions in the body including: keeping normal muscle, immune and nerve function, bone health and many more. Potassium helps maintain fluid and electrolytes in the body. All those qualities make squash an amazing vegetable!

Here are some great recipes for each kind:
- Acorn squash - Roasted acorn squash soup
- Butternut squash - Butternut squash, caramelized onion and spinach lasagna
- Spaghetti squash - Spaghetti squash Greek style
- Ambercup squash-  Roasted Ambercup Squash

Ingredients:
Ambercup squash cut into cubes or 1.5" slices
2 Tbsp olive oil
1/4 tsp sea salt
Pinch of pepper1/4 tsp garlic powder
2 tsp of fresh rosemary

1. Heat oven to 400 degrees F
2. Spread aluminum foil on a oven tray
3. Mix squash with oil, pepper, garlic powder in a bowl and stir
4. Spread squash on tray
5. Spread rosemary on squash
6. Bake until soft and golden (about 40 minutes) and serve

Delicata squash - Garlic delicata
Buttercup squash - Roasted buttercup squash quesadillas
Sweet dumpling squash - Baked sweet dumpling squash

No matter what squash you choose you can use any of these recipes. All you need is to pick one at the grocery store and start experimenting. I promise, you will not regret it. Squash is a great addition to any athletes plate.

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Eggplant is in Season

Once in a while I like choosing a vegetable that not many people are familiar with that's in season. I do it because a varied diet is very important just like a varied training program is. In addition, vegetables are packed with antioxidants (compounds that help us fight "toxins" in the body) as well as other important minerals and vitamins. I don't want you to miss out, especially if you are avoiding it because you have no idea what to do with it.

Today I chose one of my favorite vegetables, the eggplant. Egg what?! Yes eggplant.

             

Eggplant, also called aubergine, is a night shade vegetable originally from India (eggplant is actually classified as a fruit but we treat it like a vegetable). It comes in multiple shapes and colors but the most common one in north America is dark purple and oval shaped on the outside but cream colored on the inside. It is used in many cuisines including: Italian, Indian, Turkish, Greek, Thai and more. Eggplant is eaten cooked, not raw.

Nutritionally it is low in calories and carbohydrates, fat free and cholesterol free. It is a very good source of fiber and contains a phytonutrient called Nasunin that's located in the peel of the eggplant. The peel also contains phytonutrients called anthocyanins. Nasunin and anthocyanins are potent antioxidants that help us fight inflammation and some cancers as well as help us protect multiple cells including brain cells and heart cells. Eggplant is a good source of potassium, manganese, copper and several B vitamins. B vitamins are important for metabolism and the minerals help with multiple functions in the body including bone health, electrolyte balance and wound healing just to name a few.
Eggplant can be used as an appetizer, side dish or even as part of the main dish. Here are some ideas of how to experiment with this fantastic vegetable:

Baba Ganoush - Middle Eastern eggplant spread

Ingredients
1 Medium size Eggplant
2 Tbsp Tahini Paste
1 tsp Minced Garlic
2 Tbsp Lemon juice
Salt & Pepper for taste
2 Tbsp Cilantro chopped fine (Garnish)

1. Heat oven to 450 degrees F. Cover eggplant with aluminum foil and bake until completely soft (20-25 minutes). Alternatively you can roast on the grill (about 10 minutes) until soft and peel is charred. If roasting on the grill, aluminum foil is not needed (for the smokey flavor).
2. Let cool for 15-20 minutes.
3. Cut eggplant in half lengthwise and with a spoon take out all the pulp and move to medium bowl.
4. Depending how smooth you like it, you can smash the pulp with a fork or put in the food processor for a smoother texture.
5. Add the tahini, garlic, lemon juice, salt and pepper to the eggplant pulp and stir.
6. Garnish with cilantro and serve.
Note; this tends to taste even better after it sits in the fridge for a while. Serve with crackers or pita bread.

Here is a great eggplant parmesan recipe

Baked Eggplant - A tasty and easy side

Ingredients
2 Eggplants cut into rounds
2 Tbsp Olive Oil
3 Tbsp of Fresh Rosemary (can use 2 Tbsp dried)
0.5 tsp Kosher Salt
0.5 tsp Pepper
1 tsp Garlic Powder

1. Heat oven to 375 degrees F.
2. Spread eggplant on baking sheet.
3. Brush the eggplant with oil
4. Sprinkle the rosemary, salt, pepper and garlic evenly as you can
5. Bake until soft and brown (about 20-30 minutes)
6. Serve as a side for fish, steak or chicken

Press here for more easy eggplant recipes.

Make sure that next time you go to the grocery store you pick yourself an eggplant and try one of these tasty recipes. Feel free to post here how it came out.
Happy Eating!

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