Want a quick and healthy food fix, that’ll boost your training and fat burning then cook up these quick and easy recipes.
This is an all-time favorite. The key to its success is using well-ripened bananas that are covered with brown speckles.RELATED: RECOMMENDED PLANS FOR YOU
Great as a pre-exercise snack
3 large well-ripened bananas 1 teaspoon salt
1 egg or 2 egg whites
1 teaspoon baking soda
2 tablespoons oil
1/2 teaspoon baking powder
1/3 cup milk
1 1/2 cups flour, preferably
1/3 to 1/2 cup sugar half whole-wheat, half white
1. Preheat the oven to 350°F/gas mark 4
2. Mash bananas with a fork. Add egg, oil, milk, sugar. Beat well.
3. Gently mix in the flour, baking soda, baking powder, and salt. Stir just until moistened.
4. Pour into a 4 x 8 inch/10 x 20cm loaf pan that has been lightly oiled, treated with cooking spray, or lined with wax paper. Bake 45min, or until a cocktail stick inserted near the middle comes out clean.
5. Cool for 5min before removing from the pan.
Gives: 12 slices
Total calories: 1,600.135 calories per slice; 24 g Carb; 3 g Protein; 3 g Fat
Sugar and Spice Trail Mix
A snack that’s sweet, but not too sweet.
Great as a pre-workout boost
3 cups oat squares cereal
3 cups mini-pretzels, salted or salt-free, as desired
2 tablespoons tub margarine, melted
1 tablespoon packed brown sugar
1/2 teaspoon cinnamon 1 cup dried fruit bits or raisins
1. Preheat oven to 325°F/gas mark 3.
2. In a large re-sealable plastic bag or plastic container with a cover, combine the oat squares and pretzels.
3. In a small microwavable bowl, melt the margarine; add the brown sugar and cinnamon. Mix well; pour over the cereal.
4. Seal the bag or container and shake gently until the mixture is well coated. Transfer to a baking sheet.
5. Bake uncovered for 15 to 20min, stirring once or twice.
6. Cool; add the dried fruit. Divide into 10 food bags.
Gives: 10 servings
Total calories: 2,000.200 calories per serving; 40 g Carb; 5 g Protein; 2 g Fat
This lasagna has a wonderful flavor and is a great variation from standard lasagnas. The winning ingredients – sun-dried tomatoes and pine nuts.
Great for Carb loading
15 lasagna noodles
8 to 9 sun-dried tomatoes
1/2 cup pine nuts 1
to 3 cloves garlic, peeled, finely chopped
1 teaspoon oil, preferably olive
1 pound ricotta cheese, part-skimmed or nonfat
4 to 8 ounces/225g shredded low-fat Mozzarella cheese
1 to 2 dashes nutmeg
1/4 teaspoon oregano
1 10-ounce/280g package frozen spinach, thawed and drained
1 28-ounce/790g jar spaghetti sauce
Optional: 1/4 cup grated Parmesan cheese
1. Cook the lasagna according to the package directions.
2. Put the sun-dried tomatoes in a small bowl. Cover with boiling water and set aside for 5min if oil-packed, 10-15min if dried. Drain, cool, and chop finely. Set aside.
3. Toast the pine nuts in the oven at 350°F/gas mark 4 for 5min or on the stovetop in a skillet over medium-high heat for 2 to 3min.
4. In a separate skillet, saute the garlic in oil for 2min. Do not brown. Set the pan aside.
5. In a large mixing bowl, combine the ricotta, mozzarella, nut-meg, oregano, spinach, sun-dried tomatoes, pine nuts, garlic.
6. In a 9 x 13/ 22 x 33cm pan, pour enough tomato sauce to coat the bottom. Cover with lasagna noodles; add a layer of ricotta mixture, then spaghetti sauce. Repeat, making 3 layers of ricotta, and ending with noodles and tomato sauce. Sprinkle with Parmesan as desired. Cover; bake at 350°F/gas mark 4 for 30-40min.
Gives: 8 servings
Total calories: 3,600.450 calories per serving; 53 g Carb; 21 g Protein; 17 g Fat