Recipes

Recipe for No-Bake Peanut Butter Bites

Recipe for No-Bake Peanut Butter Bites

Here’s a tasty treat that’s easy to make — and popular with athletes who don’t like to cook. These no-bake peanut butter bites fit nicely into an afternoon snack. They are perfect for hungry kids coming home from school, or hungry athletes after a workout. I’ll bet you can’t eat just one! This recipe is just one of many family favorites in my Sports Nutrition Guidebook.

1/2 cup (130 g) chunky peanut butter

1/3 cup (30 g) powdered sugar

1/4 teaspoon vanilla

1/4 cup granola cereal

1/4 cup (30 g) graham cracker crumbs (1 sheet of graham cracker, crushed

Optional: 1/4 cup mini chocolate chips

  1. In a medium bowl, using a spoon, combine the peanut butter, powdered sugar, and vanilla. Mix well.
  2. Stir in the granola (and chocolate chips).
  3. Shape into a large ball. Pinch off pieces and shape into 15 balls, about 1 inch (2.5 cm) in diameter.
  4. Crush graham crackers and place the crumbs in a shallow bowl. Lightly coat the balls (and discard any remaining crumbs).
  5. Store in an airtight container at room temperature.

Yield: 15 peanut butter bites

Nutrition information: 1,125 total calories; 75 calories per peanut butter bite; 6 g carbohydrate; 2 g protein; 5 g fat

Developed by Smart Balance, this recipe is one of many at http://www.smartbalance.com. Reprinted with permission from Nancy Clark’s Sports Nutrition Guidebook.

Considering Quinoa ?

Considering Quinoa ?

Written by guest blogger Emily McGourty

Quinoa, pronounced keen-wah, originated in South America, and has gained popularity in the United States over the past few years. Though it is considered a grain, quinoa is technically in the same family as leafy greens such as spinach and Swiss chard. It looks and tastes like a cross between rice and couscous, but has a slightly nutty flavor. Continue Reading

Apple Crisp Recipe: Perfect for tailgating!

It’s apple-picking season, so pick a few extra to make this yummy Apple Crisp. This recipe will be a big hit when tailgating before a game, or for players who want to refuel after game.

This just one is one of many popular sports-food recipes in my Sports Nutrition Guidebook. Enjoy it! Continue Reading

Coconut oil: Good or Bad?

In the past year, my clients have become very curious about coconut oil. “What about coconut oil?” they ask. “Is it good or bad?”

My answer is there is not a good or bad food. That is, an apple is a good (healthful) food but a diet of all apples is a bad diet. The same concept applies to coconut oil. A little bit can fit into a balanced diet—but frequent consumption is likely trending to the dark side.

To date, there is too little research to make a firm health claim about coconut oil. But my question to you is, “Why would you want to swap out olive oil, a mono-unsaturated fat which is known to be health-promoting, and replace it with saturated fat that is known to be health erosive?”

Yes, coconut oil does contain some types of fatty acids that can have positive health attributes.  But it also has a signifiicant amount of the negative saturated fat that contributes to heart disease.

Why has coconut oil become so popular recently? Perhaps because the coconut industry has been busy promoting the positive aspects of coconuts. Quite likely, many food companies want to remove trans fats (a particularly bad saturated fat) from processed foods. Yet, trans fats, like all saturated fats, offer a nice texture to cookies and baked goods. (There’s a reason why cookies are made with butter instead of olive oil!)

If the food industry is stopping the use of trans fats—and consumers are educated enough to avoid saturated fats—the industry needs to come up with a new way to make food appealing. Enter coconut butter, coconut oil—and also a hyped-up by-product called coconut water. (You know, the “all-natural” sports drink…)

The bottom line: Before you invest in a vat of coconut oil, think twice and wait for better research on its long term effect on your health. Perhaps a little dab will do ya?”

For more information on how to choose a heart-healthy diet: Nancy Clark’s Sports Nutrition Guidebook, new fifth edition.

The Athlete’s Omelet: Not for breakfast only!

Given that breakfast is the most important meal of the day, your chances of eating breakfast improve when you plan a meal that is both yummy and offers nutrients that will help you perform well.  Continue Reading

Recipe for Skillet Lasagna

Looking for a quick and easy dinner tonight?

Try this family-friendly recipe from my Sports Nutrition Guidebook. It is just one of many yummy sports food recipes that are simple to make and taste great.

 Skillet Lasagna

Continue Reading

Book Review: Nancy Clark’s Sports Nutrition Guidebook, 5th Edition (2014)

Book Review: Nancy Clark’s Sports Nutrition Guidebook, 5th Edition (2014)

This book review was written by Linda Caley RD

An invaluable resource for active people and a classic reference for nutrition professionals.

Revised and updated, Nancy Clark’s Sports Nutrition Guidebook, Fifth Edition, provides answers to the many questions asked by active people who are confused about what, how and when to eat for optimal health and peak athletic performance. Nancy clears up that confusion by offering sound, sustainable nutrition advice that works! Her book is easy to read, well organized, and has a great index, so you can easily look up a topic and quickly find an answer. The information is invaluable on a broad spectrum, from fitness exercisers to competitive athletes.

Continue Reading

Recipe for homemade hot cocoa for winter athletes

While a chug of cold chocolate milk is a wonderful recovery food in warm weather, a steaming mugful of hot cocoa is a welcome warm-me-up after some cold weather running, hiking, or skating. After my winter run yesterday, I totally enjoyed refueling with this tasty treat that offers fluids to rehydrate, carbs to refuel muscles, protein to build and repair muscles, calcium for strong bones, and a plethora of other life-stustaining nutrients.

Here is my recipe for Homemade Hot Cocoa – just one of many sports recipes in the new Fifth Edition of Nancy Clark’s Sports Nutrition Guidebook.

Homemade Hot Cocoa

Making your own hot cocoa is simple; no need to buy packets of the instant stuff. (The fewer wrappers in your food plan, the better!) Cocoa is plant-based and rich in health-protective phytochemicals.

Per serving:

1 cup milk, lowfat or skim

1 tablespoon cocoa powder

1 tablespoon brown sugar or sweetener of your choice

Optional: dash salt (this makes the flavors “pop”)

1. In a 12-ounce mug, put the cocoa, sugar, and milk. Note: the cocoa will not dissolve in the cold milk, so don’t bother to stir it yet.

2. Heat the mixture for a minute in the microwave oven; stir until it is well blended.

3. Finish heating to the desired temperature, being careful not to boil the milk or it will curdle.

4. Enjoy!

Yield: One serving

Total calories (made with 1% milk): 150

25 grams Carbohydrate; 8 grams Protein; 2 grams Fat

Christmas goodies

Are you looking for recipes for Christmas goodies? I have several in my new Sports Nutrition Guidebook.

No Bake Peanut Butter Bites   

Here’s a tasty treat that fits nicely into an afternoon snack. Perfect for hungry kids coming home from school, or hungry athletes after a workout. Bet you can’t eat just one…

Continue Reading

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