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From the FasterSkier archive — posts syndicated from athletes’ and coaches’ own blogs between 2004 and 2012, kept online as published. Current coverage is at fasterskier.com.

Tag: apple crisp

  • The Hungry Skier: Fall Single-Serving Smoothies

    The Hungry Skier: Fall Single-Serving Smoothies

    Seasonal and nutrition-packed smoothies from Runner's World, including an apple crisp smoothie. Pour me a glass now! http://www.runnersworld.com/recipes/runner-friendly-fall-smoothies?cid=NL_Nutrition_1849766_09252014_RunnerFriendlyFallSmoothies
    Seasonal and nutrition-packed smoothies from Runner’s World, including apple crisp (l) and gingered winter greens (r) smoothies. No garnish necessary. (Photo: Runner’s World)

    The recipes below come from Runner’s World’s “Runner-Friendly Fall Smoothies,” but these nutritious-and-seasonal “fall mixers” work just fine for skiers, too. Have favorite healthy recipes of your own? Send them to info@fasterskier.com with the subject line: ‘Recipe’.

    ***

    Blending tips:

    For best results, put liquids in blender or food processor first, then soft items (i.e. yogurt, fresh berries), then firm produce, and lastly, the frozen stuff. Start at low speed and gradually speed up to high. And make sure the lid is on tight!

    ***

    For Breakfast: Apple Crisp

    High in protein with Greek yogurt to keep you full and oats that provide Beta-glucan, a fiber that may improve running (and skiing) endurance.

    Ingredients: 
    1 cup apple cider
    1/2 cup 2% vanilla Greek yogurt
    1/4 cup old-fashioned rolled oats
    2 Tbsp. pecans
    1/4 tsp. cinnamon
    1/8 tsp. nutmeg
    1 cup ice cubes

    Nutrition per serving: 
    Calories: 409
    Carbs: 62 g
    Fiber: 4 g
    Protein: 13 g
    Total Fat: 12 g
    Saturated fat: 2 g
    Sodium: 89 mg

    Snack: Gingered Winter Greens

    With just 188 calories per serving, this is a more snackable smoothie. Winter greens, such as kales, “contain compounds called glucosinolates that have potential anticancer properties,” writes Runner’s World’s Matthew Kadey, M.S., R.D.

    Ingredients: 
    1 cup coconut water
    1/2 cup low-fat plain yogurt
    1 kiwi, peeled
    1 large kale leaf, center rib removed
    1 tsp. minced fresh ginger
    1 tsp. honey
    Pinch of salt
    1 cup ice cubes

    Nutrition per serving: 
    Calories: 188
    Carbs: 38 g
    Fiber: 3 g
    Protein: 8 g
    Total Fat: 2 g
    Saturated fat: 1 g
    Sodium: 272 mg

    Pre-workout: Cranberry Beet

    Contains fewer than 100 calories for energy without feeling full. “Beets and spinach contain nitrates that boost oxygen delivery and improve muscle functioning,” Kadey writes.

    Ingredients:
    1 cup water
    1 small beet, chopped
    1/2 cup fresh cranberries
    1 cup spinach
    1 tsp. honey
    1 tsp. minced fresh ginger
    1/2 tsp. ground allspice
    1 cup ice cubes

    Nutrition per serving:
    Calories: 79
    Carbs: 19 g
    Fiber: 5 g
    Protein: 2 g
    Total Fat: 0 g
    Saturated fat: 0 g
    Sodium: 81 mg

    Post-workout: Maple Ricotta Cream

    Get creamy goodness from the ricotta, which also provides a dose of whey protein — ideal for recovery. “Pear and banana supply carbs to replace spent energy stores.”

    Ingredients:
    1 cup unsweetened almond milk
    1 ripe pear
    1/2 cup low-fat ricotta cheese
    1 Tbsp. ground flaxseed
    2 tsp. pure maple syrup
    1/8 tsp. ground cardamom
    1/2 frozen banana, chopped

    Nutrition per serving:
    Calories: 387
    Carbs: 60 g
    Fiber: 10 g
    Protein: 18 g
    Total Fat: 12 g
    Saturated fat: 4.5 g
    Sodium: 486 mg

    The list goes on … For more fall smoothie ideas, visit RunnersWorld.com.  

     

  • The Hungry Skier: Apple Crisp

    The Hungry Skier: Apple Crisp

    A little sugar and a lot of oats go a long way with this homemade apple crisp recipe.
    A little sugar and a lot of oats go a long way with this homemade apple crisp recipe.

    Note: This is part of an occasional series of heart-healthy and fitness-ready recipes for skiers. Have a favorite recipe of your own? Share it with us by emailing alex@fasterskier.com.

    ***

    Nothing quite says fall like a warm serving of apples with a dollop of whipped cream, or if you’ve really had a good workout, ice cream. Here’s a simple recipe for apple crisp, with a little less sugar to keep you up at night and less butter than most recipes call for. Adapted from simplyrecipes.com.

    You’ll need

    • 7 tart apples, peeled, cored and sliced
    • 4 teaspoons fresh lemon juice
    • 1/2 teaspoon vanilla
    • 1/2 cup brown sugar
    • 1/2 teaspoon ground cinnamon
    • 1 cup rolled oats (or more if you like)
    • 2 tablespoons butter, room temperature

    Prep

    1. Preheat oven to 375 F. In a large mixing bowl, combine apples, lemon juice and vanilla. Toss to combine.

    2. Coat 9 x 12-inch baking pan (or something similar in size) with a little canola or baking spray, then layer sliced apples in pan.

    3. Combine brown sugar, cinnamon and oatmeal in a bowl. Cut in the butter and use your hands to work it evenly through  mixture. Sprinkle mixture over apples.

    4. Bake 45 minutes or until topping looks crunchy and apples are tender.