Saturday, June 11, 2022

How to Eat Like a Nutritionist | E-Neighborhood Advisor

 Happy Saturday! - Hope you have a great one!

When in dietary doubt, we ask nutrition experts to show us how to leverage our food for optimal performance. This time, Outside magazine asked seven sports nutrition gurus to dish on their go-to meals. Their choices may surprise you.

Yoni Freedhoff, Assistant Professor at University of Ottawa and a Doctor Specializing in Obesity Treatment

Yoni Freedhoff wears many hats. When he’s not practicing medicine or teaching, he’s playing the roles of author and dad, so cooking healthy meals for his family needs to happen fast. To get it done, Freedhoff turns to eggsplosions—grilled cheese sandwiches with eggs cooked into the bread, similar to the classic “egg in a hole” breakfast dish.

• 2 tablespoons butter, divided
• 2 slices sandwich bread
• 2 eggs
• Salt and pepper
• 2 slices American, cheddar, or Monterey Jack cheese

1. Using a small empty can, cut a circle in the center of each slice of bread.
2. In a nonstick skillet over medium heat, melt 1 tablespoon butter.
3. Place both bread slices into skillet, break an egg into each, season with salt and pepper, and cook, swirling occasionally, until golden brown on bottom side (about two minutes).
4. Add remaining butter and flip bread slices. Place cheese slices on top, close sandwich, and cook until golden brown (about one minute).

“Amasian” Egg Scramble
Allen Lim, Founder of Skratch Labs

Exercise physiologist and coach turned chef Allen Lim understands how important it is to treat food as fuel, even when you’re crunched for time. Enter his favorite “Amasian” food—part Asian, part American. It’s delicious and packed with healthy ingredients.

• 1 cup dry sushi rice per person
• 1.5 cups water per person
• Vegetable or olive oil
• Bunch of spinach
• 3 eggs
• Spices to taste

1. Rinse the rice to remove excess starch. Add to pot with water and cook according to package directions.
2. While rice cooks, sauté a bunch of greens like spinach
3. Once the spinach wilts, remove it from the wok and scramble the eggs.
4. Pile the spinach and eggs on top of the rice. Season with your favorite spices for extra flavor.

Banana Omelet
Stacy Sims, Co-Founder of Osmo Nutrition, Exercise Physiologist, and Triathlete

Stacy Sims’ alarm clocks goes off at 5:30 every morning—even on weekends—to let her know it’s time to train. How does she do it? Sims will tell you that good coffee gets her out the door, and the breakfast she knows is waiting for her makes her hustle through workouts.

• 1 banana
• 1 teaspoon vanilla paste
• 3 egg whites or 2 whole eggs

1. In a bowl, combine banana and vanilla paste and heat in microwave until mushy.
2. Stir in the eggs.
3. Pour the mixture into a hot skillet and cook it like a pancake. For more protein, eat the omelet on a piece of toast smeared with almond butter.
DIY Prerace Breakfast Sandwich
Matt Fitzgerald, Author of The Endurance Diet and Marathoner

Before marathons, Matt Fitzgerald chows down on a sausage, egg, and cheese breakfast sandwich with extra sausage. Feel free to play with his template if you’d rather go the way of, say, turkey bacon and Swiss or avocado and mozzarella.

• 2 eggs
• 2 pork sausage patties
• 1 slice American cheese
• English muffin, toasted

1. Scramble the eggs.
2. Cook sausage patties in skillet.
3. Stack eggs, sausage patties, and cheese on top of toasted English muffin.

Fish Chowder
Nancy Clark, Sports Nutritionist and Author

Nancy Clark, the team nutritionist for the Boston Red Sox, has an exceptionally surprising go-to dinner: a quick fish chowder. Plus, it’s even better the next day.

• 1 tablespoon olive oil
• 2 large onions, diced
• 4 large potatoes, peeled and diced into 1/2-inch cubes
• 1 pound whitefish (such as cod, tilapia, sole, or haddock)
• 1 can evaporated milk
• Salt and pepper

1. In a large saucepan, heat olive oil, and then sauté the onions until transparent.
2. Add potatoes, plus just enough water to cover. Bring to a boil and cook until almost tender (about 10 to 15 minutes).
3. When the potatoes are almost tender, place the fish on top; cover and cook about five minutes or until the fish is done.
4. Stir in evaporated milk; add salt and pepper to taste.

Applesauce Parfait
Matthew Accarrino, Executive Chef at SPQR and Team Chef for the Hincapie Cycling Team

Matthew Accarrino is an avid cyclist by day, Michelin-starred chef at night, and team chef during race season, so his entire life revolves around fueling, depleting the tank, and repeating the cycle. For dessert, Accarinno mixes no-sugar-added applesauce with a touch of yogurt, a spoonful of almond butter, and fresh fruit, then tops the whole thing with homemade granola.

• 1 cup no-sugar added applesauce
• 1 tablespoon plain Greek yogurt
• 1 tablespoon jam of your choice
• 1 tablespoon nut butter of your choice
• 1/4 cup granola
• 1/2 banana, chopped

1. In glass jar or cup, begin with a layer of applesauce at the bottom. Continue alternating all ingredients to create parfait. If preferred, you can stir to eat. Serves one.

Big Burger Bowl
Elyse Kopecky, Co-Author of Run Fast, Eat Slow

Elyse Kopecky lets her body tell her what she should be eating. Following her book’s principle of “indulgent nourishment,” Kopecky doesn’t believe in skimping or deprivation; instead, she votes for meals (like this burrito bowl) that feel like a treat but are jam-packed with nutrients.

• 2 cups short-grain brown rice
• 1 egg
• 1/2 cup crumbled feta
• 1/4 cup almond flour
• 2 cloves garlic, minced
• 1/4 teaspoon salt
• 1/2 teaspoon black pepper
• 1 pound ground bison, beef, lamb, or turkey meat
• 1 bunch asparagus, drizzled with olive oil
• 1/2 red onion, drizzled with olive oil
• Salsa, guacamole, and cilantro (optional)

1. Cook rice according to package directions.
2. Preheat grill to medium-high. Meanwhile, in a large mixing bowl, combine egg, feta, almond flour, salt, and pepper. Add meat and mix without overworking. Form into four equal-size patties about one inch thick.
3. Grill burgers about three to four minutes per side, or until a thermometer placed in the center reads 160 degrees Fahrenheit and the meat is no longer pink.
4. While burgers are cooking, grill asparagus and red onion; chop when cooked.
5. Divide rice into four servings. Top each with a burger, grilled veggies, and generous scoop of guacamole, salsa, and cilantro (if using).

My kids have all learned how to make the "egg in a hole" with bread from their middle school class. That is a little easier than some of these recipes of course. Sometimes on Saturday mornings, our family will watch PBS cooking shows and see what we can come up with next. My kids all enjoy cooking, and it is fun to see what they will come up with next. Happy cooking and have a wonderful weekend, and thanks for reading.
Your Flooring Consultant,
Matt Capell
Phone (208) 288-0151
P.S. Here's a joke for you!
What do eggs do for fun at parties?
Sing kari-yolkie.

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