From my kitchen to yours
Nan Pizza ~ Veggie Style~
Think of the Nan as a vehicle for your favorite toppings! You can make a plain pizza or you can load it with as much as you want. You could do grilled chicken and add hot sauce for a buffalo chicken twist! Or for the “meat-lover”, opt for ground turkey. This is a great way to use up left- overs at the end of the week! Chop up the leftover meat and veggies from earlier this week to use as your toppings! My veggies of choice are my favorites but were actually “remnants” from the Memorial Day Weekend Kabobs!
1 Prepared Nan Flatbread
1/2-3/4c Tomato Sauce
Seasoning to taste (Oregano, garlic powder, onion, powder, crushed pepper, etc)
1/2c Mozzarella Cheese
Fresh Veggies (Onion, red pepper, zucchini, spinach, mushrooms, etc) Directions:
1. Preheat Oven to 400*F.
2. Lightly splay baking sheet with cooking spray and cook nan for 5 minutes.
3. Spread evenly with sauce and seasoning.
4. Top with spinach followed by 1/2 the cheese then add remaining toppings and cheese. 5. Bake 10-15 minutes until desired doneness.
1 serving = 1/2 pizza
350 Calories, 10g Fat, 42gCarb, 10g Pro
Serve with a large side salad or string beans marinara and fresh fruit. In colder weather, would pair nicely with a cup of minestrone or vegetable soup.
“Happy Trails to You” Endurance Recovery Mix
For the endurance athlete, that 30minute window of time post-workout is crucial for repletion. Evidence based practice in sports nutrition indicates that athletes should consume a 4:1 ratio of carbohydrates to protein and typically include 10-20g of protein at this time. I love Trail Mix and prefer it to the nutritional bars available just based on flavor/texture preferences. This is my basic Recovery Trail Mix Recipe (4:1 Ratio), but the beauty of this recipe is the variations you can make. Ingredients:
1/2c Mixed Dried Fruit
1c Mixed Nuts &/or Seeds
1c Kashi Go Lean or Go Lean Crunch
24 Mini Pretzel Twists
Directions: Place the above ingredients in a medium size Ziploc bag and shake to combine, or stir in a medium Pyrex bowl. Portion into 4 servings (~1c each). Great to stash in your car, gym bag, or desk at work!
made w/ Go Lean Crunch= 365 Cal, 21g Fat, 3g Sat Fat, 4.5g Polyunsat Fat, 11g Monounsat Fat, 41g Carb, 7g Fiber, 9g Pro
made w/ Go Lean= 345 Cal, 20g Fat, 3g Sat Fat, 4.5g Polyunsat Fat, 11g Monounsat Fat, 41g Carb, 7g Fiber, 10g Pro Variations/Tips:
Dried Fruit- I love unsweetened banana chips in mine, but you can use any combination or single dried fruit you like, even simply using raisins. A great way to experiment and add variety is through the “bulk bins” in the grocery store.
Nuts/Seeds- You could also just use your 1 favorite nut. Sunflower seeds are a tasty choice. Also if you like soy nuts, they provide additional protein for repletion. I did not include the sodium content in the nutrition facts as it would vary based on if you use salted or unsalted nuts/seeds. I like to use the Planters salted mixed nuts and then add some other seeds/nuts to make the full cup depending on what I have on hand. After a long run, I find it important to replete some of the sodium I have lost through sweat, so the salted nuts are a nice treat.
Cereal- Kashi is used in this recipe to reach the protein goal, but if you have another high protein cereal you prefer feel free to substitute. You could also use another “regular” cereal if you are taking in protein from another source, say a glass of milk.
Pretzels- The pretzels complete the carb profile and can be salted or unsalted. Sick of Pretzels? Replace with 60 gold fish crackers (any flavor) or 2-3c air popped popcorn (time saver= use 1 microwave mini-bag!). If your craving a little sweet though, you can replace some of the pretzels with chocolate chips or my favorite= breaking up a piece of a dark chocolate bar!