Visit FasterSkier.com →

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: recipes

Three High-Protein Recipes Athletes Make With Minimal Ingredients
When schedules are full, meals tend to follow the same rule as everything else: keep it simple. For many athletes, that means relying on recipes that do not require a long list of ingredients or complicated steps.

The goal is not something elaborate. It is a handful of options that are easy to prepare and flexible enough to fit different parts of the day.

Here are three recipes that fit that approach.

A yogurt base takes toppings in whatever combination is on hand. (Courtesy photo)

1. Protein Yogurt Bowl

This is the quickest of the three, and it starts with something already in the fridge.

What you need:
- High protein yogurt
- Fresh or frozen fruit
- A handful of oats or granola
How to make it:

Add the yogurt to a bowl, then layer in fruit and oats. Adjust it to whatever is on hand.

It works because it does not require precision. The proportions can change each time and the result still holds together.

2. Simple Protein Smoothie

Smoothies earn their place in a routine because they travel well. With a few ingredients they come together in about a minute.

What you need:
- 1 banana
- Milk or a plant-based alternative
- A spoonful of nut butter
- Ice
How to make it:

Blend everything until smooth. Adjust the consistency by adding more liquid if needed.

For an even simpler version, a drinkable protein yogurt works as the base and cuts the ingredient list further.

That keeps preparation short, which is usually what matters on a busy day.

3. Oat and Yogurt Mix

This one sits between a quick snack and something more filling. It can be prepared ahead or assembled on the spot.

What you need:
- Rolled oats
- High protein yogurt
- Milk or water
How to make it:

Combine everything in a bowl or container and let it sit for a few minutes, or longer if preparing in advance.

The texture softens the longer it sits, so an overnight batch eats differently from one made on the spot.

Keeping It Practical

All three follow the same idea: few ingredients, simple steps, easy adjustments. That is what makes them repeatable.

A few reliable options beat variety for its own sake. It makes planning easier and saves rethinking meals each day.

Adapting to Different Moments

Not every recipe fits every part of the day. Some work better in the morning, others between sessions or later on.

A small set of options covers most of it without adding steps, which is what keeps things consistent when the schedule shifts.

A Simple Approach That Sticks

The recipes that last are the ones that are easy to repeat. They do not depend on special conditions or long preparation.

With a few ingredients and a straightforward approach, staying consistent from one day to the next gets easier, and eventually it stops taking any thought at all.
October 5, 2026
Fueling Fall Training: Roasted Pumpkin Curry from Cara Marrs RDN
Cara Marrs is a registered dietician nutritionist based in Steamboat Springs, CO. (Courtesy photo)

Looking for a fall meal that is both comforting and deeply nourishing? Steamboat Springs, CO based Registered Dietician Nutritionist Cara Marrs shares a mouth-watering anti-inflammatory recipe that we can attest fits the bill. Marrs supports clients through her practice in person and online, and has worked with local Winter Olympians as well as recreational, junior, and collegiate xc skiers on their daily and performance nutrition needs. Outside of nutrition counseling, Marrs is an avid trail runner and loves sharing in the mountain lifestyle with her family. You can find her at caramarrswellness.com or on Instagram @cara_marrs_wellness.

“As an athlete, educator, and certified healthcare practitioner, I can help you bridge the gap between traditional and alternative nutrition therapies and formulate a plan for you as an individual.”

This is a great recipe for chilly days when you need something that will fill your belly and warm you up!

The roasted pumpkin is easy to prepare and lends a wonderful fall flavor while providing some high-fiber complex carbohydrates to fuel your skiing. If you are not able to find a baking pumpkin, butternut or acorn squash make great substitutes. Additionally, Leeks are a great prebiotic food, meaning they feed the “good bacteria” that populate the gut, promoting health.

Looking for a make-ahead dinner? Once the meat is browned, feel free to add the ingredients to a crockpot or instant pot and let them simmer away.

The vegetables can vary, as well as the protein sources depending on your preference. The red curry paste and touch of sriracha lends a wonderful balance of flavors to the sweeter winter squash.

Roasted Pumpkin Curry

Cara Marrs RDN shares a delicious recipe for roasted pumpkin curry that is perfect for fall. (Courtesy photo)
1. Roast a small-medium baking pumpkin brushed with olive oil and sprinkled with sea salt cut side down for 40 minutes at 375. Set aside. Roasting the pumpkin seeds too is highly recommended!
2. Brown protein of choice with olive oil, sea salt, 2 cloves of garlic and 1 heaping tbsp of red curry paste, and one large chopped leek. Organic tofu, organic chicken breasts, grass fed beef are all good choices here. If using beans, add in step 3 instead.
3. After 5 minutes, add 3 cups water or broth, 1 sliced red bell pepper, the flesh of the roasted pumpkin, 1 bunch of torn kale leaves torn, and 3 small multi-colored chopped carrots.
4. Stir in 1 can of coconut milk, 1 tsp turmeric, 1 tbsp honey, the juice of 1 lime, and 1 herb bouillon cube (if not using broth). Add sriracha to taste. Simmer on low-medium heat until veggies are soft.
5. Serve with crusty fresh bread and top with the roasted seeds of the pumpkin for some extra crunch and anti-inflammatory fats. Enjoy!
Cara Marrs RDN shares a delicious recipe for roasted pumpkin curry that is perfect for fall. (Courtesy photo)
November 6, 2019
The Hungry Skier: Pumpkin Pie Alternatives
Lightened-Up Pumpkin Cheesecake Mousse (Photo: POPSUGAR)

Love the idea of pumpkin, but want to try something new — maybe with fewer calories and more of the good stuff, like fiber and protein? Check out the following ideas from POPSUGAR for festive fall desserts.

Pumpkin Protein Cheesecake Mousse
- 1 cup low-fat or fat-free cottage cheese
- 1/2 cup pumpkin puree
- 1/4 cup milk of choice
- 1 tbs sugar-free instant butterscotch (or vanilla) dry pudding mix
- 1/2 tsp pumpkin pie spice
- 1/2 tsp cinnamon
- 3-6 packets stevia, or to taste (or sweetener of choice to taste)
Optional toppings:
- gingersnaps
- light whip cream
DIRECTIONS
1. Place everything in a blender, and blend until smooth. Serve immediately or cover and place in the refrigerator until chilled — at least one hour. Top with light whip cream and/or crushed gingersnap cookies if desired!
***

Pumpkin-Carrot Bars With Cream Cheese Frosting

Pumpkin Bars with Cream Cheese Frosting: “Low in calories while remaining full of flavor, these pumpkin bars make a great dessert — perfect for potlucks (much easier to share with large groups than pies) and relatively guilt-free. The bit of cream cheese frosting adds a deceptive element of decadence, but a single serving only contains 71 calories and 1.7 grams of fat. These bars are high in vitamin A — and trust me, you cannot even taste the shredded carrot. With nutritional stats like that, it’s OK to go back for seconds.” — POPSUGAR’s Susi May
- 2 cups whole-wheat pastry flour
- 2 teaspoons pumpkin pie spice
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- 1 cup sugar
- 1/2 cup brown sugar
- 1/3 cup Earth Balance (or other butter substitute)
- 2 eggs
- 2 large egg whites
- 1 can (15 ounces) pumpkin pie filling
- 2/3 cup finely shredded carrot
Cream cheese topping:
- 4 ounces light cream cheese, softened
- 1/4 cup sugar
- 1 tablespoon skim milk
DIRECTIONS
1. Preheat the oven to 350°F. Spray a 15 x 10 inch jelly-roll pan with cooking spray.
2. In a small bowl, whisk the flour, pumpkin spice, baking powder, and baking soda.
3. In a larger bowl, use an electric mixer to beat the sugar, brown sugar, and Earth Balance until crumbly. Add the eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.
4. Add the flour mixture and mix until well blended. Spread onto greased pan.
5. To prepare cream cheese topping, mix together the cream cheese, sugar, and milk until thoroughly blended.
6. Drop teaspoons full of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.
7. Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.
8. Cool in pan completely on wire rack before cutting into squares.
Makes 48 squares.

***

Pumpkin Quinoa Muffins (Vegan)

Vegan Pumpkin Quinoa Muffins (Photo: POPSUGAR)

NOTES: If your batter is too dry, add a splash or two more of almond milk until it reaches a batter-like consistency. You can use any sweetener you like — I used agave syrup, but you can also try one of these sugar substitutes.
- 1 cup quinoa
- 1/4 cup applesauce
- 1 1/2 cup whole-wheat flour
- 1/4 cup coconut flour
- 1/4 cup almond meal
- 2/3 cup agave syrup
- 1 1/2 teaspoons baking powder
- 1 teaspoon salt
- 3/4 cup almond milk
- 3/4 cup pumpkin purée
- 1 teaspoon vanilla
- 1 teaspoon pumpkin spice
- 1/2 teaspoon cinnamon
DIRECTIONS
1. Preheat oven to 350 degrees. In a medium saucepan, bring quinoa and 1 cup water to a boil. Reduce to a simmer; cover, and cook until water has been absorbed and quinoa is tender, 11 to 13 minutes.
2. Meanwhile, line a standard 12-cup muffin pan. In a medium bowl, whisk together flour, baking powder, salt, pumpkin spice, cinnamon, and 2 cups cooked quinoa; reserve any leftover quinoa for another use.
3. In a medium bowl, whisk together applesauce, almond milk, pumpkin purée, agave syrup, and vanilla. Add milk mixture to flour mixture, and stir just until combined; divide batter among prepared muffin cups.
4. Bake until toothpick inserted into the center of a muffin comes out clean, 25 to 35 minutes. Cool muffins in pan, 5 minutes; transfer to a wire rack to cool completely.
***

Vegan and Grain-Free Pumpkin Chocolate Chip Cookies
- 1 cup creamy almond butter
- 1/2 cup pumpkin puree
- 1/4 cup pure maple syrup
- 1 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 1/8 teaspoon ground cloves
- 1 teaspoon vanilla extract
- 1/4 teaspoon sea salt
- 1/2 cup dark chocolate chips (optional)
DIRECTIONS
1. Preheat your oven to 350° F, and line two baking sheets with parchment paper or a Silpat.
2. Combine all the ingredients in a medium bowl, and mix until a smooth batter is formed. If adding the dark chocolate chips, then fold them in now.
3. Using a spoon, drop the batter onto the lined baking sheet almost like you’re making pancakes.
4. Bake at 350° F for 12 to 15 minutes, until the edges are golden.
5. Allow to cool completely before using a spatula to remove from the baking sheet. Enjoy immediately. Store leftovers in an airtight container (they’ll become softer and cake-like).
Makes two dozen cookies.

***

For more recipes, visit POPSUGAR.com.
November 18, 2014
The Hungry Skier: Pumpkin and Maple-Nut Oatmeal
“This fun twist on a familiar breakfast incorporates three energy-packed foods—nuts, vegetables, and whole grains—into a high-carb meal that’s ideal for heavy training days,” according to Outside. “Servings: 2, cooking time: 15 minutes”

It’s that time of year, and we’ve got a quick-and-easy recipe from scratch for the time-crunched athlete, courtesy of Outside Magazine. If you’re a pumpkin freak, this breakfast dish could be right up your alley. Either way, it’s a spiced-up alternative to traditional oatmeal for those autumn mornings.
Servings: 2

Time: 15 minutes

Ingredients:
3/4 cup canned pumpkin

1.2 teaspoon salt

1 1/2 cups rolled oats (also called old-fashioned oats)

1 tablespoon pumpkin-pie spice

2 tablespoons pecans, chopped

2 tablespoons maple syrup

Directions:

Combine pumpkin and salt with three cups of water in a small saucepan and bring to a boil.

Add oats and pumpkin-pie spice. When mixture starts to bubble, reduce heat to low. Stir occasionally until oats are cooked and thickened, about eight minutes.

Top with pecans and maple syrup.

Nutrition per serving:

362 calories

9 grams fat

63 grams carbohydrates

11 grams dietary fiber

10 grams protein

For more healthy recipes for the time-crunched athlete, click here.
October 21, 2014
The Hungry Skier: Fall Single-Serving Smoothies

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.

September 29, 2014
The Hungry Skier: Oat Bran with Cherries & Almonds
Oat Bran with Cherries and Almonds (Republished with permission of VeloPress from Racing Weight Cookbook. Try more recipes at www.racingweightcookbook.com)

Good Monday morning! Hungry? We’ve got you covered. Try this “Oat Bran with Cherries & Almonds” recipe from the Racing Weight Cookbook by Matt Fitzgerald and Georgie Fear. We asked them to highlight one of their favorites from the book, so here it is from page 41. To see your favorite dishes featured, email info@fasterskier.com with the subject line: “Recipe.”

For more great recipes, check out the best from our readers — recognized last week in Rottefella’s Ultimate Refueling Contest.
OAT BRAN WITH CHERRIES & ALMONDS

2 SERVINGS // 15 MINUTES HC R V
- 3 cups water
- 1½ cups oat bran
- pinch of salt
- 2 teaspoons vanilla extract
- 2 teaspoons sugar
- 2 cups fresh or frozen cherries
- 2 tablespoons (½ oz.) almonds, slivered
- milk (optional)
1. In a saucepan, bring water to a boil over medium-high heat. Add oat bran and cook uncovered until the mixture begins to thicken, 5–10 minutes. Stir periodically to keep oat bran from sticking to the pan.

2. While oat bran is cooking, cut each cherry in half and remove pit with a paring knife.

3. Season oat bran with salt, vanilla, and sugar and stir to blend. Remove from heat and divide between two bowls. Top with cherries and almonds and a splash of your favorite milk, if desired.

Per serving: 422 calories, 10 g fat, 74 g total carbohydrate, 13 g dietary fiber, 15 g protein

TIP: Save time by combining water, oat bran, salt, vanilla, and sugar in a microwave-safe bowl. Microwave for 90 seconds, stir, and microwave for an additional 90 seconds. Let rest a few minutes before topping and serving.

DQS COUNT (per serving) FRUITS 1 WHOLE GRAINS 1 NUTS & SEEDS 1
August 25, 2014
The Hungry Skier: Peaches & Cream Greek Yogurt Popsicles
Peaches & Cream Greek Yogurt Popsicles by Maya Evoy/Alaska from Scratch

The following recipe comes from the “Alaska from Scratch” blog. Really, what could be better than a protein-packed, peaches-and-cream, frosty summer dessert?

“The inspiration for these came simply from a handful of overripe peaches sitting in the fruit bowl,” writes Maya Evoy, the blog’s author and food columnist for the Anchorage Daily News. “Popsicles are a fantastic use of overripe fruit in the warmer months, when we’re less likely to feel like using the oven for baking a quick bread or standing over the hot stove boiling a batch of homemade jam.”

For the complete description of the recipe, click here.
Peaches & Cream Greek Yogurt Popsicles

Ingredients

For the peach layer:
For the cream layer:
Special equipment needed:
- Popsicle mold
- Popsicle sticks
Instructions
1. For the peach layer: Add the peaches, yogurt, extract, and sugar (or sweetener of choice) to a blender or food processor. Blend until smooth. Taste for sweetness and adjust as needed. Set aside.
2. For the cream layer: In a small bowl, stir together the 1 cup yogurt, coconut milk, vanilla, and sugar (or sweetener of choice) until smooth and well combined. The mixture should be just thinned out enough to pour into the popsicle molds. If too thick, add more coconut milk as needed until pourable. Taste for sweetness and adjust as needed.
3. Pour cream and peach mixture into the molds alternately, beginning with cream, followed by peach, then a little more cream. Freeze for 30 minutes. Insert popsicle sticks into the popsicles and return the mold to the freezer until firm, at least 2 hours. Enjoy.
Note: *You can use a lighter, shelf-stable boxed coconut milk for this
Have a recipe for The Hungry Skier? Send them to info@fasterskier.com with the subject line: “Recipe”.
July 11, 2014
The Hungry Skier: 25-Minute Summer Recovery Dish
One-Pot Quinoa Chicken Veggies (Republished with permission of VeloPress from Racing Weight Cookbook. Try more recipes at www.racingweightcookbook.com)

The Hungry Skier is back! We want your favorite recipes for fitness-and-health-conscious skiers just like you. Summer is the perfect time to try new dishes and refuel after a good old-fashioned workout and/or long day under the beating sun. The following comes from the “Racing Weight Cookbook: Lean, Light Recipes for Athletes” by Matt Fitzgerald and Georgie Fear, RD. Email your recipes to info@fasterskier.com with the subject line: “Recipe.”
ONE-POT QUINOA, CHICKEN & VEGGIES

4 SERVINGS // 25 MINUTES

Recipe profile: High Protein, Recovery

Sometimes a complicated meal just isn’t going to happen. This is one of my common postworkout meals, a perfect fit for those times when I want some high-quality carbohydrates and protein without a lot of fuss. If you have leftovers, it also makes a great lunch.
- 2½ cups water
- 1 cup quinoa, rinsed and drained
- 2 teaspoons organic chicken or vegetable bouillon
- 2 cloves garlic, crushed
- 2½ cups cooked chicken breast or rotisserie chicken, chopped
- 2 zucchini, chopped
- ½ cup sun-dried tomatoes, coarsely chopped
- ½ teaspoon dried basil
1. Bring water to a boil in a medium saucepan over high heat. Add quinoa, bouillon, and garlic and return to a boil.

2. Cover, reduce heat to low, and set timer for 20 minutes. After 10 minutes have gone by, stir in chicken, zucchini, sun-dried tomatoes, and basil and cover again.

3. With 2 minutes remaining, remove lid and stir again. Leave pot uncovered to allow any remaining water to evaporate. Scoop into bowls and enjoy.

Per serving: 351 calories, 7 g fat, 39 g total carbohydrate, 5 g dietary fiber, 35 g protein

DQS COUNT (per serving) VEGETABLES 1 WHOLE GRAINS 1 LEAN MEATS & FISH 1
July 1, 2014
Make This For Mom: Wheaties Bars
Wheaties Nougat Bars by from Betty Crocker’s 1959 guide. (Photo and recipe: BettyCrocker.com)

Not so fast — this won’t exactly count as a Mothers’ Day gift, but if you’re looking to do something extra sweet for mom on Sunday, then give these Wheaties bars a try.

These were my favorite go-to dessert to make growing up: just a couple ingredients, no cooking necessary, and the word “breakfast” made me think they were healthy. While they’re not the most decadent thing you could eat, they might not be the best breakfast choice, either (but on Mother’s Day, anything goes!)

I whipped these up today without chocolate on top so that mom could eat these for breakfast (she’ll freak if there’s chocolate). I’ve included a second recipe found in a 1959 Betty Crocker cookbook, which includes other options for sweets (marshmallows, nuts and shredded coconut) and no corn syrup.

Do you have a recipe or recommendations for things to do with Mom on Mother’s Day? Email alex@fasterskier.com and we’ll publish them this weekend!

— Alex (Matthews) Kochon

1. Wheaties Breakfast of Champions Bars

(adapted from the back of a Wheaties box)

You need:

10 c. Wheaties cereal

3/4 c. sugar

3/4 c. light corn syrup

1/4 c. olive oil

1/4 c. peanut butter

1/4 c. honey

1 tsp. vanilla extract (optional)

1 c. semisweet chocolate chips

1 c. butterscotch or peanut butter chips

(You can also cut the recipe in half and make in a smaller 8 or 9” pan.)

Instructions:
- Grease a 13 x 9” pan. Measure cereal into large bowl; set aside.
- In medium microwavable bowl, combine sugar, corn syrup and olive oil and microwave on high for about 2 minutes, stirring after a minute until melted and smooth. (Can also heat in a saucepan on a stove over medium heat, stirring frequently.)
- Add peanut butter; stir until smooth (microwave for another 30-45 seconds if peanut butter is cold.) Stir in honey.
- Pour entire mixture over cereal in bowl; stir until evenly coated.
- Transfer and press cereal mix into pan.
- Microwave chips in small microwaveable bowl, uncovered on high for about 2 minutes (stir after 1 minute) until melted and smooth.
- Spread melted chips over bars.
- Refrigerate, covered loosely with plastic wrap, until firm (at least an hour).
2. Wheaties Nougat Bars:

You need:

3 tablespoons butter (or margarine or olive oil)

8 oz. regular marshmallows (4 c.)

4 c. Wheaties cereal

1/2 c. coarsely chopped nuts

1/2 c. shredded coconut

1/2 teaspoon salt

4 oz. sweet or semisweet baking chocolate, melted

Instructions:
- Butter 8 or 9” square pan
- In double boiler over hot water or in 3-quart saucepan over medium heat, melt butter and marshmallows, stirring occasionally, until completely melted. Remove from heat.
- Fold in cereal, nuts, coconut and salt. Pat mixture evenly in pan.
- Pour melted chocolate over top; spread evenly. Refrigerate about one hour before cutting into 4 rows by 3 rows.
May 9, 2014
The Hungry Skier: Healthy Homemade Granola
Healthy Homemade Granola by The Daring Gourmet

‘Tis the season and you’re scrambling for gifts… but what could be better than something homemade? Before you scoff at the idea of a macaroni necklace, think something a little more sophisticated and universally appreciated. Granola! Buy a mason jar or two or three, whip up this easy recipe, and dole out like you’re Saint Nick. The following recipe comes from The Daring Gourmet and leaves out unwanted extras like refined sugar and vegetable oil.

Got a favorite holiday (or anytime) recipe of your own? Share it with alex@fasterskier.com.

***

Recipe: Healthy Homemade Granola

Makes 6 cups

Ingredients
- 4 cups raw oats (not quick or instant)
- ¾ cup unsweetened dried flaked coconut
- ⅓ cup chopped or sliced almonds
- 3 tablespoons sunflower seeds (unsalted)
- 1 tablespoon flax seeds
- 1 tablespoon sesame seeds
- ⅓ cup raw honey
- 3 tablespoons extra virgin coconut oil
- ½ teaspoon almond extract (optional)
- 1 cup assorted dried fruit, like apricots, raisins, cranberries, cherries, pineapple, dates, etc.
Instructions
1. Preheat the oven to 325 degrees F.
2. Place the oats in a large mixing bowl. Add the coconut flakes, nuts and seeds and stir to combine.
3. Place the honey and coconut oil in a small saucepan and bring to a boil. Boil for one minute and remove from heat. Stir in almond extract if using.
4. Pour honey mixture over the oat mixture and stir until coated.
5. Spread the granola out on a large baking sheet. Bake for 20-25 minutes or until lightly toasted, stirring every few minutes to prevent burning.
6. Let the granola cool completely then add the dried fruits and stir to combine.
7. Store in an airtight container. Keeps for about a week. Serve with milk and fresh berries if desired.
December 20, 2013
The Hungry Skier: To Die For Homemade Brownies
To Die For Homemade Brownies recipe from the Twin Biathletes’ Cookbook

Note: This is part of an occasional series of heart-healthy and fitness-ready recipes for skiers. The following was submitted by Olympic biathlete Tracy Barnes, who co-wrote the Twin Biathletes’ Cookbook with her sister, Lanny. For more on the Colorado-based Barnes twins or to buy their book, visit their blog, twinbiathletes.com. Have a favorite recipe of your own? Share it with us by emailing alex@fasterskier.com.

It’s Friday and you know what that means! Treats for all the hard work you’ve done all week and calories you’ll burn this weekend — ideally. Anyway, here’s a killer recipe for “To Die For Homemade Brownies” with dark chocolate chips and walnuts. Who needs the box when you can make the real thing?

To Die For Homemade Brownies

You need:
- 2 large eggs
- 6 tbsp butter melted & cooled
- 1 cup white sugar
- 1/2 cup all purpose flour
- 1 tsp vanilla extract
- 1/2 cup Dutch-process Cocoa
- pinch of salt
- 1 cup Dark Chocolate Chips
- 3/4 cup walnuts chopped
Directions:
- Preheat oven to 375º.
- Grease 8x8x2” pan.
- Mix sugar, flour, cocoa & salt in large bowl.
- Add eggs, vanilla, & melted-then-cooled butter and mix until smooth.
- Add dark chocolate chips and walnuts.
- Place batter into greased pan and bake 20-27 min, or until wet batter in the center of brownies no longer attaches to knife.
- Cool and serve.
November 8, 2013
The Hungry Skier: Apple Crisp
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.
October 3, 2013
The Hungry Skier: Whole Wheat Oatmeal Maple Syrup Bread (Now That’s a Mouthful!)
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 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.
September 3, 2013
The Hungry Skier: (Any Time, Any State) Vermont Crepes
Vermont Crepes (Twin Biathletes’ Cookbook)

Note: This is the second recipe in an occasional series of heart-healthy and fitness-ready food recommendations for skiers. The following was submitted by Olympic biathlete Tracy Barnes, who co-wrote the Twin Biathletes’ Cookbook with her sister, Lanny. For more on the Colorado-based Barnes twins or to buy their book, visit their blog, twinbiathletes.com. Have a favorite recipe of your own? Share it with us by emailing alex@fasterskier.com.

***

For Crepes
- 1 egg
- 1 cup milk
- 1 cup flour
- pinch of salt
For Filling
- 1 cup tart or sweet apple cubed
- 1 lb of sweet ground sausage
- 1/2 cup cubed Vermont cheddar
- Italian seasonings
- Maple syrup (to drizzle on top)
Mix crepe ingredients in a blender and blend until smooth. Heat crepe pan until hot. Pour small amount of crepe mixture into bottom of pan and spread evenly. Flip when light brown on bottom. Set aside on plate and repeat until mixture has run out.

Cook ground sausage in skillet until done and set aside. Cut apples and cheddar and set aside.

Preheat oven to 415º. With crepe open, place apples, sausage, cheddar, seasonings on one side and fold. Cook in oven for 15 minutes or until cheese is melted. Serve with Maple syrup on top! Enjoy…

See also: Carne Asada Elk
August 21, 2013
The Hungry Skier: Foods that Fuel
Carne Asada Elk with Grilled Fruit/Corn (from Tracy and Lanny Barnes/twinbiathletes.com)

Note: This is the first in an occasional series of heart-healthy and fitness-ready recipes for skiers. The following was submitted by Olympic biathlete Tracy Barnes, who co-wrote the Twin Biathletes’ Cookbook with her sister, Lanny. For more on the Barnes twins or to buy their book, visit their blog, twinbiathletes.com. Have a favorite recipe of your own? Share it with us by emailing alex@fasterskier.com.

***

Carne Asada Elk (or Beef) with Grilled Fruit/Corn

This is a great summer time grilling recipe. The best Mexican food is simple with fresh ingredients. Hope you enjoy!

Tracy (r) and Lanny Barnes skiing together into the finish of the 2013 North American Biathlon Rollerski Championships 7.5 k sprint last weekend in Jericho, Vt. The twin sisters co-wrote a cookbook, Twin Biathletes’ Cookbook.
- Carne Asada Elk
- 2 lbs Elk Steak (sliced thin) or 2 lbs thin sliced flank steak (beef)
- 1/2 Cup Olive Oil
- 2 Tablespoons White Vinegar
- 3 Tablespoons Lime Juice or 2 fresh squeezed limes
- 1 clove garlic minced
- 1 Tablespoon Soy Sauce
- 1/2 Teaspoon Salt
- 1 Teaspoon Ground Cumin
- 1 1/2 Teaspoons Liquid Smoke
- 1 handful of fresh cilantro chopped (stems & leaves)
Add thin sliced Elk or Beef to plastic ziploc bag. Add the rest of the ingredients. Seal ziploc bag. Mix up meat & other ingredients in bag. Place Meat & Marinade in Fridge for 1-6 hours.

Remove meat from bag and place on hot grill. Grill for a very short period of time (1-2 min) on each side. Don’t over cook. May take less than a minute on each side.

Other Ingredients:

On the grill:

Grill 2 Ears of Corn. Rotate on grill until corn is tender. Once cooked, cut corn off the cob.

Grill thin sliced pineapple. Grill for a minute or less on each side.

Fresh Ingredients:
- Cherry Tomatoes (halved)
- Avocado (sliced thin)
- Black Beans (drained/washed)
- Mango (cubed)
- Fresh Cilantro leaves (removed from stems)
Mix Fresh Ingredients, cooked corn and pineapple. Add Carne Asada Meat.
August 16, 2013