Nutritious Cooking for the Student Athlete Cookbook and Program by Megan Eiche meiche1@binghamton.edu Allyson Maltz amaltz1@binghamton.edu Health and Wellness Studies Nutrition and Fitness Interns Nutritional information provided by Supertracker by the USDA
Table of Contents Southwest Chicken Power Bowl Pg 3-4 Baked Buffalo Chicken Nuggets Pg 5 Simple Burrito Recipe...Pg 6 Twelve Minute Pasta Toss Pg 7 Salmon with Avocado Bruschetta..Pg 8 Pesto Shrimp with Kale and Tomatoes..Pg 9 Thai Steamed Fish with Sauce... Pg 10 Easy Oven Roasted Asparagus..Pg 12 Buffalo Brussel Sprouts.. Pg 13 Roasted Sweet Potato. Pg 14 Veggie Hash.. Pg 15 Simple Hummus Recipe.. Pg 17 Mixed Berry Smoothie.... Pg 18 Healthy Layered Nachos. Pg 19 Easy Raspberry Jam... Pg 20 Nut Butter & Fruit Toast... Pg 21 Healthy Baked Apples. Pg 23 Low Fat Chewy Chocolate Chip Oatmeal Cookies. Pg 24 Easy Yogurt Parfait.. Pg 25 Energy Bars Pg 26 1
Entrees 2
Southwest Chicken Power Bowl Ingredients: Makes 4 bowls For the Chicken: 1/2 teaspoon salt 1/2 teaspoon ground cumin Black pepper, to taste 1 cup prepared salsa of your choosing 1 pound boneless, skinless chicken thighs or breasts 2 cup of corn (fresh, frozen/thawed, or canned) 1 can rinsed black beans For the Quinoa: 3/4 cup uncooked quinoa, rinsed and drained 1 cup plus 2 tablespoons water 1/4 teaspoon salt 1 lime, juiced 1/2 tablespoon olive oil 2 tablespoons chopped cilantro (optional) For the bowl toppings: 1 cup halved cherry tomatoes 1 avocado, sliced 4 lime wedges 2 tablespoons chopped cilantro (optional) 1. Preheat oven to 350F 2. Place chicken, corn and black beans in a baking dish with salt, pepper and cumin. 3. Pour salsa over the dish and place in the oven for 30 minutes. 4. Add the quinoa, water and salt to a saucepan and cook over high heat, bring to boil. 5. Once boiling, reduce to a simmer and cover the pot. Cook for about 18 to 22 minutes, or until all the liquid is absorbed. Remove from heat. 6. Stir in the lime juice, olive oil, and 1/4 cup cilantro (optional). 7. Once cooked, remove the chicken and shred or chop. 8. Divide quinoa and chicken mixture into 4 bowls. 9. Top with chopped vegetables and cilantro. 10. Serve with lime wedge Tip: If you like spice, add jalapenos. Add any veggies you have such as peppers or zucchini 3
Southwest Chicken Power Bowl Continued (Source: http://www.skinnytaste.com/instant-pot-chipotle-chicken-bowls-with-cilantro-lime-quinoa/#potby7zrfdpfi3h2.99) 4
Baked Buffalo Chicken Nuggets Ingredients: Makes about 40 nuggets 1/2 tsp garlic powder 1/2 tsp paprika 1/2 tsp chili powder (OR cayenne for more spice) 1/8 tsp black pepper 1/3 cup breadcrumbs or panko Olive oil spray 2 tbsp hot sauce 2 tsp olive oil 1 lb chicken breast, cut into bite sized pieces 1-2 carrots cut into strips 1-2 celery stalks cut into strips 1-2 tbsp on blue cheese or ranch dressing 1. Preheat oven to 425F 2. Grease baking sheet with olive oil spray 3. Mix spices with breadcrumbs in a bowl 4. Mix oil and hot sauce in a different bowl 5. Soak chicken in hot sauce mixture and then coat with breadcrumbs 6. Bake for 10 minutes, flip them over, and bake for another 5. 7. Serve with carrot and celery sticks and dressing of your choosing. (Source http://www.skinnytaste.com/baked-buffalo-chicken-nuggets/#p0j5zd9ec8rypgub.99) Simple Burrito Recipe 5
Ingredients: Makes 8 burritos 1 pound ground beef (can substitute for ground turkey, lean ground beef, or meat substitute) ¼ cup of chopped onions 1 cup of salsa ½ cup of light sour cream 8 whole wheat tortillas (8 inches) (can substitue flour or corn tortilla) 1 cup of black beans 1 cup of chopped lettuce 1 cup of brown rice ¼ cup of cilantro 2 tablespoons of Mexican cheese 1. Cook meat in frying pan on medium heat until it is brown. Can add any seasoning to meat that one desires such as taco seasoning packet. Drain meat in strainer. 2. Warm tortillas in microwave by covering with thin film of water. Heat for 10 seconds. 3. Combine ingredients into tortilla. Can add or take out any ingredients as desired. 4. Enjoy! Twelve Minute Pasta Toss 6
Ingredients: Makes 8 servings 12 ounces of pasta (ex. rotini, bow tie pasta) 4 tablespoons of olive oil 4 skinless chicken breasts cut into bite size pieces 1 ¼ teaspoons of salt 1 ¼ teaspoons of garlic powder 1 cup chopped broccoli ¼ cup of parmesan Steps: 1. Bring a large pot of water to boil and add pasta. Cook for 8 minutes and drain 2. Heat oil in medium pan. Add chicken, garlic powder, salt, and broccoli. Add any additional seasonings that are desired such as basil or oregano. Can substitute broccoli for any desired vegetable. Saute chicken until no longer pink, about 5 to 10 minutes. 3. Add pasta to mixture and combine. Plate and top with parmesan cheese. 7
Salmon with Avocado Bruschetta Ingredients: 4 salmon filets (6 oz each) 1/4 tsp salt Black pepper to taste 2 tablespoon olive oil 1/4 cup chopped red onion 1 tablespoon balsamic vinegar 2 medium vine tomatoes 2 small cloves garlic fresh or jarred, minced or 2 tbsp fresh basil leaves, chopped 1 small avocado, diced 1. Preheat oven to 400F 2. Oil and season salmon with salt and pepper and wrap in tin foil 3. Bake for 20-25 minutes 4. Mix onions, tomatoes, garlic, 1 tbsp of oil, balsamic and basil together in a bowl 5. Season with salt and pepper 6. Add avocado right before serving 7. Top salmon with completed bruschetta 8. Serve with quinoa or rice of your choice Tip: You can use frozen salmon; defrost before preparing dish (Source http://www.skinnytaste.com/grilled-salmon-with-avocado-bruschetta/#x4024rz1muijob4h.99) 8
Pesto Shrimp with Kale and Tomatoes Ingredients: Makes 1 serving 1 Tbsp jarred pesto sauce 1 Tbsp red wine vinegar 6 oz large, peeled shrimp Olive oil cooking spray 1 cup cooked linguini pasta (Cook according to package directions) 1 cup kale leaves, shredded ¼ cup tomatoes ½ tsp fresh garlic, minced 1. Coat fry pan with cooking spray and add shrimp; cook until pink at medium heat 2. Add pesto, vinegar and kale 3. Once kale has wilted, add pasta and tomato 4. Serve warm Tip: Replace pasta with spiralized veggies or shredded spaghetti squash for a lighter meal (Source: http://www.mensfitness.com/nutrition/healthy-recipes/pesto-shrimp-kale-and-sun-dried-tomatoes) 9
Thai Steamed Fish with Sauce Ingredients: 4 servings Cook time: 25 minutes 500 gms Basa fish 2 Tbsp fish sauce 1 Tbsp brown sugar 1/2 Tbsp garlic Some chopped lemon grass 8 to 10 kaffir lime leaves, shredded 6 pieces of sliced galangal 6 whole thai red chillies Sesame oil Sauce: A tsp of vegetable oil 2 Tbsp garlic 2 spring onions, chopped 1 Tbsp light soya sauce 1 Tbsp fish sauce 1 Tbsp brown sugar 1 Tbsp lemon juice 1. In a steamer put the fish fillets in a bowl. Scatter galangal, fresh lemongrass, kaffir lime leaves, fish sauce, red chillies, and steam till it cooks through. Meanwhile, heat the oil in a pan, brown the garlic and add spring onions for 30 seconds. Pour the light soya sauce and fish sauce and add the brown sugar. Add lime juice right at the end. Pour this sauce over the fish when it is steamed. Also pour the leftover liquid from the bowl. Serve while piping hot. Side Dishes 10
11
Easy Oven Roasted Asparagus Ingredients: (1 cup per serving) 1 bundle of asparagus 2 tablespoons of olive oil Pinch of garlic salt 1. Preheat the oven to 425 F 2. Grab a baking sheet and cover it with tinfoil 3. Wash asparagus spears. Chop 1 inch off of the ends of each spear. Lay them out on the baking sheet 4. Lightly coat the asparagus with olive oil 5. Sprinkle a small amount of garlic salt on the spears 6. Cook the asparagus in the oven for 10 minutes 7. Enjoy! 12
Buffalo Brussel Sprouts Ingredients: Makes 4 servings 1 lb of brussel sprouts Olive oil cooking spray ¼ cup hot sauce ¼ crumbled blue cheese 1. Preheat the oven to 425 F 2. Grease a baking sheet with cooking spray 3. Wash brussel sprouts. Chop in half 4. Bake in the oven for about 15 minutes or until tender 5. Toss in hot sauce and sprinkle with cheese 7. Pair with a protein and enjoy Tip: If you prefer a milder side dish, roast brussel sprouts with minced garlic and lemon juice instead of hot sauce and bleu cheese 13
Roasted Sweet Potato Ingredients: 3 cups of sweet potato cut into cubes 2 tsp Cinnamon Honey Olive oil 1. Lay the sweet potatoes on a tray 2. Drizzle 1 tbsp of the oil, some honey, cinnamon and a little salt and pepper over the potatoes 3. Roast for 25-30 minutes. When done, drizzle with a little more oil Tip: If you prefer a savory side dish, use garlic salt and pepper instead of cinnamon Attention: Nutritional information is for entire recipe. Portion at your own discretion, recommended serving is 1 cup 14
Veggie Hash Ingredients: 1 sweet potato 1 zucchini 1 yellow squash ½ onion 1 cup of cherry/grape tomatoes sliced 1 tbsp basil leaves 2-3 tbsp olive oil ⅓ cup Parmesan cheese 1. Preheat oven to 375 degrees 2. Find a small baking pan to bake the veggie hash in and set aside 3. Spread 2 tbsp of the olive oil in the baking pan 4. Cut up the potato, zucchini, and squash into small pieces 5. Get a mixing bowl and throw all the ingredients (including remaining olive oil) in everything in and mix evenly 6. Take everything in the mixing bowl and spread evenly into the pan and top with a little more basil and fresh parmesan cheese 7. Bake for 30-35 minutes (May take a little longer based on the oven) Attention: Nutritional information is for entire recipe. Portion at your own discretion, recommended serving per recipe is 4 15
Snacks 16
Simple Hummus Recipe Ingredients: 1 can (15 oz.) of chickpeas rinsed and drained 2 tablespoons of water 2 tablespoons of olive oil 1 tablespoon of lemon juice 1 clove of garlic minced ¾ of a teaspoon of cumin ¼ of a teaspoon of salt 1. Combine chickpeas, water, olive oil, lemon juice, garlic, cumin, and salt into a food processor. Blend until smooth and creamy 2. Enjoy with chopped vegetables and crackers of your choice 3. Keep stored in refrigerator (Source: http://www.thewholesomedish.com/simple-hummus-without-tahini/) Mixed Berry Smoothie 17
Ingredients: 1 cup of frozen berries of your choice or a mixture (strawberries, blueberries, raspberries, etc.) 1 ripe banana ½ cup raw, cleaned chopped kale (optional) ½ cup low fat vanilla yogurt or Greek yogurt ¼ cup orange juice or water 1. Combine all ingredients into a blender and blend until smooth 2. Enjoy! Healthy Layered Nachos 18
Ingredients: 1 bag of whole grain tortilla chips (low sodium) ½ can of black beans (rinsed and drained) ½ tomato sliced ½ onion sliced 1-2 jalapeno sliced fresh or canned (based on how much spice you want) ½ avocado sliced ¾ cup of lowfat cheddar cheese or Mexican blended cheese ⅛ to ¼ cup of cilantro (optional) Cookie sheet 1. Preheat oven to 375 degrees 2. Lay out an appropriate amount of chips (2ish servings) on a cookie sheet and then top evenly with black beans 3. Sprinkle on all the other veggies 4. Evenly layer out the cheese over all the veggies 5. Top with cilantro and cook in the oven for 5-10 minutes 19
Attention: Nutritional information is for entire recipe. Portion at your own discretion, recommended serving is a half sheet Easy Raspberry Jam Ingredients: 1 cup of thawed frozen raspberries 1 tbsp of chia seeds 1. Mash the thawed raspberries 2. Stir in the chia seeds with the raspberries 3. Let mixture sit for 10 minutes until the chia seeds have congealed 4. Spread on whole wheat toast 5. Enjoy! 20
Nut Butter & Fruit Toast Ingredients: 1 slice of whole grain bread 2 tbsp nut butter (peanut butter, almond butter, etc) ½--1 cup of fruit of your choosing (bananas, raspberries, blueberries, and strawberries work well, as does a fruit medley) (optional) 1 tsp honey for drizzle 1. Toast whole grain bread to desired darkness and spread nut butter evenly. 2. Slice fruit if necessary and place fruit pieces evenly across toast. The fruit pieces should adhere to the nut butter 3. (Optional) Drizzle honey across the fruit 21
4. Enjoy! This can also be used as a replacement for fruit jelly in a peanut butter & jelly sandwich. Dessert 22
Healthy Baked Apples Ingredients: 4 large baking sized apples (ex. honeycrisp or granny smith) ¼ cup of raisins ¼ cup of walnuts 2 tablespoons of brown sugar ¼ teaspoon of ground cinnamon 1. Preheat the oven to 350 F 2. Prep apples by washing them. Then, take a knife and remove the core of the apple starting at the top making sure to remove all seeds from the apple. Be sure to keep the bottom of the apple intact in order to add filling 3. Put tinfoil on a baking sheet. Place apples on the sheet standing upright so the cored position is up 4. In a small bowl, combine raisins, brown sugar, and cinnamon mixing together with a spoon 5. Add contents into the cored section of the apple (about 1 tablespoon of mixture) until filled to top 6. Put apples into oven and bake for 25 minutes. Check apples after 20 minutes by poking with a fork. Remove apples from the oven if they are tender. If they are not tender, keep apples in oven until tender checking again with fork 7. Enjoy apples with a scoop of vanilla ice cream or frozen yogurt if desired Sources: (https://www.thespruce.com/low-calorie-baked-apples-2238526) Low Fat Chewy Chocolate Chip Oatmeal Cookies 23
Ingredients: Makes about 30 cookies 1 cup all purpose flour 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1/2 tsp ground cinnamon 2 tbsp unsalted butter, room temperature 1/2 cup sugar 1/2 cup unpacked brown sugar 1 large egg 1/4 cup unsweetened applesauce 1/2 tsp vanilla extract 2 cups quick oats 3/4 cup dark chocolate chips 1.Preheat oven to 350F then line two baking sheets with parchment paper 2. In a medium bowl, mix together flour, baking powder, baking soda, salt and cinnamon. 3. In a different bowl, mix together the butter and the sugars on medium speed, with a mixer. 4. Add the egg, applesauce and vanilla extract to the butter mixture. 5. Stir in the flour mixture and the oats by hand 6. Lastly mix in the chocolate chips 7. Scoop tablespoon spheres onto the cookie sheets 8. Bake for about 10-12 minutes, or until cookies become light brown at the edge (Source:http://www.skinnytaste.com/low-fat-chewy-chocolate-chip-oatmeal/#iQHm5SofhH1QhqmC.99) Easy Yogurt Parfait 24
Ingredients: Makes 1 parfait 1 cup or container of protein packed yogurt (ex. Skyr or greek yogurt) ¼ cup granola of choice ½ cup berries of choice (ex. blueberries, raspberries, strawberries, etc.) Honey Steps: 1. Mix yogurt, granola and berries in a bowl 2. Top with a drizzle of honey 25
Peanutty Energy Bars Ingredients: Makes 16 bars ½ cup salted dry-roasted peanuts ½ cup roasted sunflower seed kernels or other nuts ½ cup raisins or craisins or other dried fruit 2 cups of uncooked rolled oatmeal 2 cup toasted rice cereal, such as Rice Krispies ½ cup peanut butter (creamy or crunchy) ½ cup of packed brown sugar ½ cup light corn syrup or honey 1 teaspoon of vanilla Steps: 1. In a large bowl, mix together dry ingredients; nuts, seeds, dried fruit, oats and cereal. Set aside 2. In a medium microwave safe bowl, combine peanut butter, brown sugar, and corn syrup/honey. Microwave on high for 2 minutes. Add vanilla and stir until blended. 3. Pour the peanut butter mixture over the dry ingredients, stir until coated. 4. Spoon mixture into 9 x 13 pan that has been coated with cooking spray. Press the mixture into the plan. 5. Let stand for about 1 hour, then cut into bars. 6. Store in airtight container (can be refrigerated for longer shelf life) Per serving: 225 Calories, 30 g Carbohydrates, 6 g Protein, 9 g Fat. Recipe for Nancy Clark s Sports Nutrition Guidebook and the National Peanut Board, Atlanta, GA 26