Category Archives for "Post-Training Carbs"

Stuffed Acorn Squash Recipe

Stuffed Acorn Squash Recipe
Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 1 large acorn squash
  • 1 pound ground sausage
  • 1 onion
  • 1 apple, any variety
  • 6 slices bacon
  • 1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried rosemary)
  • 2 teaspoon dried thyme
  • 2 teaspoon fennel seeds
  • 1 teaspoon ground sage
  • 1 teaspoon black pepper
  • ½ teaspoon cinnamon
  • ½ teaspoon sea salt
  • ¼ teaspoon nutmeg
Instructions
  1. Preheat oven to 375 degrees.
  2. Cut the squash in half and scoop the seeds out. Lay cut side down in a pan filled with ¼ inch of water. Cook until tender, approximately 45 minutes. Remove and allow to cool.
  3. While the squash is baking, prepare the stuffing (hint: you can always do this part ahead of time).
  4. Dice the apple and onion into medium-sized pieces. Slice the bacon into pieces.
  5. In a large skillet over medium heat, brown the bacon. Add the onion and cook for 5-10 minutes until softened and translucent. Add the apples and cook for another 5-10 minutes.
  6. Remove the bacon, onion, and apple mixture to a large bowl.
  7. In the same skillet over medium-high heat, brown the sausage. Add all spices and cook until fragrant, 2-3 minutes. Add into the same large bowl. Stir to combine.
  8. When the squash is cool to the touch, use a spoon to scoop out some of the flesh and mix into the sausage. Use a spoon to fill the squash boats with sausage mixture.
  9. Return the squash to the oven and bake another 15 minutes until everything is heated through.

 

Banana Cream Pie Oatmeal

 

Banana Cream Pie Oatmeal

Recipe Type: Breakfast
Author: Coach Nancy
Ingredients
  • 1 cup water
  • ½ cup oats
  • ¼ cup plain greek yogurt
  • 1 scoop vanilla protein powder (We recommend UMP from Beverly International)
  • 1 banana, sliced
Instructions
  1. In a small pot bring 1 cup water to a boil.
  2. Add the oats. Cook on low for 7 minutes, stirring frequently.
  3. Combine yogurt with protein powder, mixing until smooth (add a little water for a thinner consistency)
  4. Pour protein over oatmeal, and top with sliced banana.
Notes

For an added crunch sprinkle with sunflower seeds

 

Stuffed Sweet Potatoes

 

 

Stuffed Sweet Potatoes

Recipe Type: Side Dishes
Author: Coach Nancy
Serves: 4
You don’t have to go all crazy with the brown sugar, just a touch of maple syrup enhances the already sweet flavor – enjoy!
Ingredients
  • 2 medium sweet potatoes
  • 1 egg
  • 2 Tablespoons butter
  • 2 Tablespoons maple syrup, or other sweetner
  • ¼ teaspoon allspice
  • dash of cinnamon
  • 2 Tablespoons chopped pecans
Instructions
  1. Wash potatoes. Bake at 375 for 1 hour.
  2. Slice off top of each potatoe and carefully scoop out the pulp, leaving an empty shell.
  3. Mash the pulp and mix in remaining ingredients. Bake at 375 for 10-15 minutes.

 

Anna’s Addicting Chickpea Salad

 

Anna’s Addicting Chickpea Salad

Recipe Type: Side Dishes
Author: Anna Thel
Ingredients
  • 2 cups cooked chick peas
  • 1/2 c. diced celery
  • 1/4 c. diced onion
  • 1 c. diced carrot
  • 1/2 c. diced red pepper
  • 1 T. vegenaise (mayonnaise)
  • 1/2 c.cilantro
  • 1/2 c. toasted sunflowers
  • 1 T Ume Plum Vinegar
  • 1 teaspoon cumin
  • A pinch of sea salt
  • 1 clove mashed garlic
  • Pepper to taste
Instructions
  1. Mash the chickpeas with a fork, add the rest of the ingredients and mix well.
Notes

This salad tastes even better the next day, as the flavors have time to marry. For a different taste you can add mustard, use curry powder, or add 1/4 cup of raisins.

 

Yummy for My Tummy Crock Pot Oatmeal

 

Yummy for My Tummy Crock Pot Oatmeal

Recipe Type: Breakfast
Author: Coach Nancy
It doesn’t get much easier to prepare breakfast than this! 3 ingredients go in the crockpot at night, and when you wake up in the morning this delicious and nutritious breakfast is ready to go.
Ingredients
  • 2 cups old fashioned oats
  • 6 cups water
  • Cinnamon (optional)
Instructions
  1. Put the oats and the water, along with anything else you want to add to the mix in the crock pot, turn on to low, and go to bed thinking about what a great breakfast you’re going to have!
  2. The oats come out very creamy from the slow cooking, and I love being able to get up and have that hot steamy bowl without having to do anything at all. You do have to clean up the crock pot, but you can make a large quantity and refrigerate the leftovers to be heated in the microwave for the next several days. I use two cups of oatmeal at a time, which is enough for four breakfasts. To reheat leftovers, I usually add a little water, and stir it a couple of times while microwaving until it’s hot.
Notes

For a flavorful twist, add some frozen berries and/or plain greek yogurt on top – extra good!

 

Post-Training Pumpkin Bars

 

Post-Training Pumpkin Bars

Recipe Type: Post-Training Pumpkin Bars
Author: Coach Nancy
These protein packed pumpkin bars are fantastic for post-training or as a splurge. The kids will love making (and eating) them too!
Ingredients
  • ½ cup oats
  • 1 cup whole wheat flour
  • ½ cup brown sugar
  • ½ cup butter
  • ½ teaspoon cloves
  • 1 ½ teaspoon cinnamon
  • ½ teaspoon salt
  • 2 cups milk
  • 3 eggs
  • 5 scoops UMP Vanilla
  • 2 cups pumpkin
Instructions
  1. Place butter into a 9×13 pan and let melt in oven while it is preheating to 350 degrees.
  2. Mix the oats, flour, and the brown sugar. Pour over the melted butter and press down with a spoon and bake for 12 minutes.
  3. While crust is baking, scald milk and the spices.
  4. Stir in the pumpkin and then the eggs followed by the protein powder.
  5. Pour this over the crust and bake for another 20 minutes or until the pumpkin filling is firm to the touch.