Hockey Nutrition
Find that you are looking into the fridge by the end of the day? Have you ever ordered in because inspiration doesn't hit? We want to help. Scroll down to find recipes for meals and shakes. Do you have a great idea for a quick healthy meal? submit it here
Pumpkin Pie Protein Smoothie
By Dee Jenkins B.A., CPT, CPFT, NCCP Hockey Coach
1/3 Cup of Canned Pure Pumpkin
1 Level Scoop of Vanilla Whey Protein Powder
2 Tbsp of Dark Brown Sugar
1 Tbsp of E.D Smiths Sugar Free Maple Syrup
1 Tsp of Rum Extract
3/4 Cup of Skim Milk
1/2 tsp of Cinnamon
1/4 tsp of Nutmeg
Pinch of Ground Cloves
4-5 Ice Cubes
Blend together in blender,, until smooth. Pour, and enjoy!
Note: You can adjust spices to your liking!
Reese’s Peanut Buttercup Protein Smoothie
By Dee Jenkins B.A., CPT, CPFT, NCCP Hockey Coach
3/4 cup of skim milk
2 Tsp of natural smooth peanut butter (or use light smooth peanut butter)
1 Tbsp of E.D Smith's Sugar Free Maple Syrup
1 Level scoop of BioX Cookies n' Cream Whey Protein Complex
1/3 cup of quick cooking oats
4-5 Ice Cubes
Combine all ingredients in the blender, and blend until smooth. Pour and enjoy.
Mango-Orange Creamsicle Protein Smoothie
By Dee Jenkins B.A., CPT, CPFT, NCCP Hockey Coach
¾ Cup of skim milk
¾ Cup of frozen diced Mango
1 Level scoop of Vanilla Whey Protein
1/3 cup of frozen orange juice concentrate
1 Tsp of Vanilla Extract
Combine all ingredients in the blender, and blend until smooth. Pour and enjoy.
Turkey, Sweet Potato & Cranberry Stew
By Dee Jenkins B.A., CPT, CPFT, NCCP Hockey Coach
Ingredients:
2 teaspoons canola oil
1 medium onion, chopped
2 large garlic cloves, minced
1 cup of green beans cut into bite-sized pieces
2 ribs celery cut into thin slices
1 parsnips peeled and cut into bite-size pieces (optional)
1 cup of baby carrots
1 medium sweet potato, peeled and cut in half, then into bite-size pieces
1 bay leaf
1 teaspoon dried thyme
1/4 tsp of ground sage
1/4 tsp of onion powder
3 cups nonfat, reduced-sodium turkey or chicken stock, divided
1 sweet apples peeled, cored, and cut into bite-size pieces
1 cup fresh or frozen (and defrosted) cranberries
1 can of Low-Sodium Turkey Gravy
3 cups cooked turkey, diced
Salt and freshly ground black pepper to taste
DIRECTIONS:
- In a deep pan or skillet, heat the oil over medium-high heat.
- Saute the onion and garlic until it softens, about 4 minutes. Add the carrots, green beans, celery, parsnip (if using), and sweet potato.
- Lower heat to medium and, stirring frequently, saute until the vegetables become lightly browned.
- Add the bay leaf, thyme, sage, onion powder and 1.5 cup of stock.
- Lower heat to a simmer and cook until the vegetables are almost tender, about 10 minutes or less.
- Stir in the apple and cranberries. If the mixture seems dry, add just enough additional stock to cook the fruit.
- Gently simmer until the apple has softened and the cranberries are tender, about 5 minutes.
- Remove Bay Leaf, then add the turkey and heat through for a few more minutes, add gravy and heat through until the turkey and sauce is hot.
- Season to taste with salt and pepper.
- Serve as is or over brown rice or whole-grain pasta, if desired.
You can change up the veggies, or add your favorite seasonings etc... It is an easy recipe and is very healthy and full of antioxidants and fiber!
Canadian Summertime Fruit Salad with Vanilla Maple Yogurt Dressing
| 1 cup | blueberries | 250 mL |
| 1 cup | raspberries | 250 mL |
| 1 cup | sliced strawberries | 250 mL |
| 1 cup | blackberries or Saskatoon berries | 250 mL |
| 1⁄4 cup | toasted finely chopped hazelnuts (optional) | 60 mL |
Vanilla Maple Yogurt Dressing
| 1⁄4 cup | low-fat vanilla yogurt | 60 mL |
| 1⁄4 cup | light sour cream | 60 mL |
| 1 tbsp | pure maple syrup | 15 mL |
| Pinch | ground cinnamon | Pinch |
- In a bowl, gently combine blueberries, raspberries, strawberries and blackberries.
- Dressing: In a small bowl, combine yogurt, sour cream, maple syrup and cinnamon. Use immediately or cover and refrigerate for up to 3 days.
- Place 1 cup (250 mL) berry mixture in each serving bowl. Top each with 2 tbsp (30 mL) dressing and 2 tsp (10 mL) hazelnuts (if using).
Quinoa-Stuffed Peppers
- Preheat oven to 375°F (190°C)
- Rimmed baking sheet, greased
| 12 | small to medium red, yellow or orange bell peppers | 12 |
| 2 cups | 2% cottage cheese, drained | 500 mL |
| 1⁄3 cup | freshly grated Parmesan cheese | 75 mL |
| 1 cup | quinoa, rinsed | 250 mL |
| 2 tsp | canola oil extra-lean | 10 mL |
| 1 lb | ground beef | 500 g |
| 1 cup | chopped onion | |
| 1 cup | chopped mushrooms | |
| 2 | cloves garlic, minced | 2 |
| 1 1⁄2 cups | tomato sauce | |
| 1⁄2 cup | chopped drained canned water chestnuts | |
| 1⁄2 tsp | dried oregano | |
| dried basil | ||
| 1⁄2 tsp | Freshly ground black pepper | |
| 1⁄2 cup | shredded Cheddar cheese125 | 125 mL |
- Remove the stem and seeds from peppers. Make an opening at the top of each pepper large enough to allow you to fill the pepper. If peppers won’t sit upright, remove a small slice from the bottom, being sure not to create an opening. Set peppers aside.
- In a small bowl, combine cottage cheese and Parmesan; set aside.
- In a medium saucepan with a tight-fitting lid, combine quinoa and 2 cups (500 mL) water; bring to a boil over high heat. Reduce heat to low, cover and simmer for 15 minutes or until liquid is absorbed. Remove cover and let cool for 5 minutes. Fluff with a fork. Set aside.
- Meanwhile, in a large nonstick skillet, heat oil over medium-high heat. Cook beef, breaking it up with the back of a spoon, for about 8 minutes or until no longer pink. Using a slotted spoon, transfer beef to a bowl and set aside. Drain off all but 2 tsp (10 mL) fat from the pan.
- Reduce heat to medium. Add onion and mushrooms to the skillet and sauté for 4 to 5 minutes or until onion is softened. Add garlic and sauté for 30 seconds. Return beef and accumulated juices to the pan. Stir in tomato sauce, water chestnuts, oregano, basil and pepper to taste; bring to a boil. Reduce heat and simmer, stirring occasionally, for 10 minutes. Stir in quinoa and remove from heat.
- Spoon quinoa mixture into peppers, filling them just less than halfway. Divide cottage cheese mixture evenly on top, then fill peppers to the top with quinoa mixture and sprinkle with Cheddar cheese. Place on prepared baking sheet.
- Bake in preheated oven for about 20 minutes or until a knife inserted in the filling comes out hot.
We all know the saying that breakfast is the most important meal of the day. But you’re are not following your mother’s advice if you are picking up a fast food breakfast or if you’re having a sugar filled waffle. But if you make the time for a healthy and nutritious morning meal you are likely to maintain a healthy body weight as well as maintain energy through the day.
If you are going into a game you want to make sure that your breakfast contains some of the following:
Complex Carbs: Whole grains and other complex carbs will help you with a lasting energy and fullness when you hit the ice. Go for whole-grain cereal, toast or oatmeal, just watch for added sugars.
Unsaturated Fat: Don’t be afraid, this fat will help you through the day. Choose foods like Walnuts, almonds and flaxseeds. Sprinkle this over your oatmeal or a fruit smoothie.
Lean Protein: Think hard boiled eggs, reduced-fat milk and cottage cheese
Try some of these ideas:
1. Breakfast smoothie
Toss the ingredients together the night before and store in the fridge.
Blend half banana, 1 cup (250 ml) low fat milk, 1/2 cup (125 ml) fresh or frozen berries and 2 tablespoon (30 ml) of ground flaxseed for a wholesome breakfast. Pour it into a travel mug and pair with a piece of whole-grain toast.
2. Morning wrap
Prepare in advance and eat on the run.
Stuff a 6-inch whole-grain pita with 2 tablespoons (30 ml) peanut butter and a sliced banana. Enjoy a glass of low-fat milk (1 cup/250 ml) or small yogurt (3/4 cup/175 ml) on the side for a calcium boost.
3. Perfect parfait
Store in a portable container and eat on the bus or when you get to work.
Combine 3/4 cup (175 ml) low-fat yogurt, 3/4 cup (175 ml) whole-grain cereal and 1/2 cup (125 ml) blueberries. Top with 2 tablespoons (30 ml) of sliced almonds.
4. Toast and latte
Sometimes toast is the easiest thing to grab when you’re running out the door.
Top two slices of whole-grain toast with 1/3 of a mashed avocado (about 2 to 3 tbsp) and freshly ground pepper. Pair it with a piece of fruit and a small (12 oz) low-fat latte.
5. Breakfast sandwich
Hard-boiled eggs are an excellent choice because you can boil a batch at the beginning of the week and have a quick, high-protein breakfast food for the rest of the week.
Place a sliced hard-boiled egg between a toasted whole-grain English muffin, and top with a handful of spinach leaves, sliced tomato and a slice of reduced fat cheese.