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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: maple syrup

  • 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: Whole Wheat Oatmeal Maple Syrup Bread (Now That’s a Mouthful!)

    The Hungry Skier: Whole Wheat Oatmeal Maple Syrup Bread (Now That’s a Mouthful!)

    Whole wheat maple syrup bread ala Ida Sargent http://www.kingarthurflour.com/recipes/vermont-whole-wheat-oatmeal-honey-bread-recipe
    Ida Sargent’s whole wheat maple syrup bread (Courtesy photo)

    Note: This is part an occasional series of heart-healthy and fitness-ready recipes for skiers. The following was submitted by U.S. Ski Team member Ida Sargent, who bakes this bread regularly with her Craftsbury Green Racing Project teammates in northern Vermont. Have a favorite recipe of your own? Share it with us by emailing alex@fasterskier.com.

    ***

    “At Craftsbury, the GRP lives together and we make all of our own bread.  So that means we go through a lot of loaves! A bunch of us take turns making it and sharing recipes and this bread is one of our favorites.

    It’s really quick and easy to make and the cinnamon and maple give it great flavor.  I usually follow the recipe pretty closely but substitute maple syrup for the honey which it calls for.  Also some of my best results have come from lots of kneading so make sure to get at least ten minutes.”

    — Ida Sargent, U.S. Ski Team/Craftsbury Green Racing Project

    Ida Sargent (CGRP/USST) during a team time trial on June 13 near Craftsbury, Vt. (Photo: Sheldon Miller//www.craftsbury.com/blog/?p=2557)
    Ida Sargent (CGRP/USST) during a team time trial in June near Craftsbury, Vt. (Photo: Sheldon Miller/CGRP)

    Vermont Whole Wheat Oatmeal Honey (or Maple Syrup) Bread

    Ingredients:

    • 2 cups boiling water
    • 1 cup rolled oats
    • 1/2 cup maple sugar
    • 1 tablespoon honey (or maple syrup)
    • 1/4 cup (1/2 stick) butter
    • 1 tablespoon kosher salt
    • 1 teaspoon Saigon-type cinnamon
    • 1 tablespoon instant yeast
    • 1 1/2 cups King Arthur 100% White Whole Wheat Flour
    • 4 cups King Arthur Unbleached All-Purpose Flour

    Directions:

    In a large mixing bowl, combine the water, oats, maple sugar, honey or maple syrup, butter, salt and cinnamon. Let cool to lukewarm.

    Add the yeast and flours, stirring to form a rough dough. Knead (about 10 minutes by hand, 5 to 7 minutes by machine) until the dough is smooth and satiny. Transfer the dough to a lightly greased bowl, cover the bowl with lightly greased plastic wrap, and allow the dough to rise for 1 hour.

    Divide the dough in half, and shape each half into a loaf. Place the loaves in two greased 8 1/2 x 4 1/2-inch bread pans. Cover the pans with lightly greased plastic wrap and allow the loaves to rise till they’ve crowned about 1 inch over the rim of the pan, about 1 hour.

    Bake the loaves in a preheated 360°F oven for 33 minutes.*

    Remove them from the oven when they’re golden brown, and the interior registers 190°F on an instant-read thermometer.

    Yield: 2 sandwich loaves.

    *If your oven can’t be set at 360°F, set it at 350°F and bake the bread for 35 to 40 minutes.