healthy chicken salad sandwich recipe yogurt image
sparklelov
My husband and I are eating healthy and was wanting to know what kind of recipes you have that are delicious that are healthy? Also, what kind of snacks or other healthy ideas do you enjoy? Thank you!!!
Answer
Ways that helped me to a healthy lifestyle way of eating:
Nutritious foods that are high in nutrients and low in fat and sugar (no sugar, if possible).
Substituting sugar and oil (partially, depends on the recipe) by using applesauce and pureed fruits in baked goods.
Eating veggies as the main dish and lean meats (including beans), fish and chicken (very little red meat) as a side dish.
Eating whole wheat rice, pasta and breads is good as a side dish or as part of the main dish, as long as it is not high in fat, but is high in fiber. Lots of times, breads and pasta will say its wheat when it isn't whole wheat; something to watch out for.
Eating 3 meals plus 2 snacks a day is good.
Staying away from fast foods and tv dinners laden with fat and sugar.
Staying away from mayonnaise, in sandwiches or salads especially, use mustard instead. For dips and salads, use non fat to low fat yogurt. Or used tomato based dressing or dip (like salsa)
Use monosaturated fats like olive oil, not polyunsaturated or saturated fats.
Key is finding what kinds of foods you like; going to the American Heart Association website as a guideline.
Then looking at recipes that appeal to you.
I made a binder, with plastic sheet pocket protector page with index pages (salads, meats, side dishes, desserts, etc.). I’d try the recipe, if it’s good, it stays, if not, its tossed.
Tuna cakes
1 can tuna, drained (I like the one packed in water)
1/4 tsp Dijon mustard
1/4 cup bread crumbs (I use leftover whole wheat bread and grind it up in the food processor)
1 egg (or 1/4 egg substitute)
onion (optional)
Mix together, using pie plate with crumbs in it (2 inchs thick or more), make 4 to 6 patties, (or one big one if you want a big tuna burger sandwich), cover each one with the crumbs.
Place in preheated, oiled pan.
Brown on one side then flip it, to brown on other side.
-----
Homemade Black Bean Veggie Burgers
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
OR
Frozen pepper stir fry, thawed (red, yellow, green pepper slices and onion slices, available in the freezer section at the grocery).
3 cloves garlic, peeled
1 egg (or egg substitute equivalent to1-1.5 eggs (1/4-3/8 cups))
OR
1 Tbsp. ground flax seed simmered in 3 Tbsp. water Stir together until thick and gelatinous.
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs (maybe in addition, add 1/2 cup cooked brown rice) (possibly use rolled oats instead of bread crumbs)
Note:
How to keep them from falling apart. Rinse the black beans and dry them off before mashing them. Use the food processor for the onion, garlic and pepper mixture and then strain juices through a fine strainer to remove any excess water. Put back in food processor.
Blend everything in the food processor, beginning with onions, peppers, and garlic, bread crumbs, eggs and spices and then the beans last.
Note: Put a little oil on your hands when shaping the patties to prevent sticking.
Divide mixture into four patties. (Made them smaller, ended up with 6 and served them with a "dipping sauce" salsa.)
For Grilling: Freeze patties and grill them frozen.
Directions
For grilling: Preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil.. Place patties on foil, and grill about 8 minutes on each side. If baking,
For Oven Baking: Preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. Place patties on cookie sheet, and bake about 10 minutes on each side.
----
Homemade Chicken or Fish Nuggets
This was originally used for fish but I have also used it for chicken nuggets the same way, I just cook them a little longer:
2 or 3 Tilapia filets
1 egg
about 1/2 c milk
about 1/3 c parmesan cheese (grated)
1/2 teaspoon salt (or to taste)
1/2 teaspoon pepper (or to taste)
about 1 cup bread crumbs
Preheat over to 400. Cut the fish (or chicken) up into bite size pieces. Put the bread crumbs, salt, pepper, and parmesan into a ziploc bag. Mix the egg and the milk in a good sized bowl and add the fish (or chicken) nuggets to the bowl.
Take the nuggets out of the milk/egg mixture a few at a time and drop into the bag. Shake around until well coated and then place on baking sheet (you can grease it but I usually just line with foil). Do this until they are all coated and bake about 15-20 minutes depending on the size of your nuggets, slightly longer for chicken. They are good!
----
Applesauce Oatmeal Cookies (Low Fat and Moist)
Total Time: 1 hr
Makes: 3 1/2 dozen
Ingredients:
1 1/2cups all purpose flour
1tsp. baking soda
1 1/2tsp. ground cinnamon
1/2tsp. salt
1/4tsp. ground nutmeg
3/4cup firmly packed brown sugar
1/2cup Splenda
1/4cup margarine, softened
3/4cup applesauce (unsweetened)
1/4cup egg substitute or 1 egg
2Tbsp. fat-free milk
2tsp. vanilla
3cups quick or old fashioned uncooked oatmeal
1cup diced (can use food processor, much easier) dried mixed fruit or raisins
Preparation:
1. Heat oven to 350 degrees. Lightly spray cookie sheets with cooking spray or grease lightly with cooking oil.
2. In medium bowl, combine flour, baking soda, cinnamon, salt, and nutmeg; mix well. In large bowl, beat sugars and margarine until well blended. Add applesauce, egg, milk and vanilla; beat well. Stir in flour mixture' mix well. Stir in oats and dried fruit; mix well. (Dough will be moist.)
3. Drop dough by rounded tablespoons onto prepared cookies sheets.
4. Bake 10 to 12 minutes or until edges are light golden brown. Cool 1 minute on cookie sheets; remove to wire rack. Cool completely. Store in tightly cover container.
Notes:
These cookies are moist and chewy; low in fat and low in sugar. I like them better the next day when they are moister and even more flavorful.
Plan on try making these with powdered flaxseed (good source of omega-3 fatty acids).
Ways that helped me to a healthy lifestyle way of eating:
Nutritious foods that are high in nutrients and low in fat and sugar (no sugar, if possible).
Substituting sugar and oil (partially, depends on the recipe) by using applesauce and pureed fruits in baked goods.
Eating veggies as the main dish and lean meats (including beans), fish and chicken (very little red meat) as a side dish.
Eating whole wheat rice, pasta and breads is good as a side dish or as part of the main dish, as long as it is not high in fat, but is high in fiber. Lots of times, breads and pasta will say its wheat when it isn't whole wheat; something to watch out for.
Eating 3 meals plus 2 snacks a day is good.
Staying away from fast foods and tv dinners laden with fat and sugar.
Staying away from mayonnaise, in sandwiches or salads especially, use mustard instead. For dips and salads, use non fat to low fat yogurt. Or used tomato based dressing or dip (like salsa)
Use monosaturated fats like olive oil, not polyunsaturated or saturated fats.
Key is finding what kinds of foods you like; going to the American Heart Association website as a guideline.
Then looking at recipes that appeal to you.
I made a binder, with plastic sheet pocket protector page with index pages (salads, meats, side dishes, desserts, etc.). I’d try the recipe, if it’s good, it stays, if not, its tossed.
Tuna cakes
1 can tuna, drained (I like the one packed in water)
1/4 tsp Dijon mustard
1/4 cup bread crumbs (I use leftover whole wheat bread and grind it up in the food processor)
1 egg (or 1/4 egg substitute)
onion (optional)
Mix together, using pie plate with crumbs in it (2 inchs thick or more), make 4 to 6 patties, (or one big one if you want a big tuna burger sandwich), cover each one with the crumbs.
Place in preheated, oiled pan.
Brown on one side then flip it, to brown on other side.
-----
Homemade Black Bean Veggie Burgers
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
OR
Frozen pepper stir fry, thawed (red, yellow, green pepper slices and onion slices, available in the freezer section at the grocery).
3 cloves garlic, peeled
1 egg (or egg substitute equivalent to1-1.5 eggs (1/4-3/8 cups))
OR
1 Tbsp. ground flax seed simmered in 3 Tbsp. water Stir together until thick and gelatinous.
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs (maybe in addition, add 1/2 cup cooked brown rice) (possibly use rolled oats instead of bread crumbs)
Note:
How to keep them from falling apart. Rinse the black beans and dry them off before mashing them. Use the food processor for the onion, garlic and pepper mixture and then strain juices through a fine strainer to remove any excess water. Put back in food processor.
Blend everything in the food processor, beginning with onions, peppers, and garlic, bread crumbs, eggs and spices and then the beans last.
Note: Put a little oil on your hands when shaping the patties to prevent sticking.
Divide mixture into four patties. (Made them smaller, ended up with 6 and served them with a "dipping sauce" salsa.)
For Grilling: Freeze patties and grill them frozen.
Directions
For grilling: Preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil.. Place patties on foil, and grill about 8 minutes on each side. If baking,
For Oven Baking: Preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. Place patties on cookie sheet, and bake about 10 minutes on each side.
----
Homemade Chicken or Fish Nuggets
This was originally used for fish but I have also used it for chicken nuggets the same way, I just cook them a little longer:
2 or 3 Tilapia filets
1 egg
about 1/2 c milk
about 1/3 c parmesan cheese (grated)
1/2 teaspoon salt (or to taste)
1/2 teaspoon pepper (or to taste)
about 1 cup bread crumbs
Preheat over to 400. Cut the fish (or chicken) up into bite size pieces. Put the bread crumbs, salt, pepper, and parmesan into a ziploc bag. Mix the egg and the milk in a good sized bowl and add the fish (or chicken) nuggets to the bowl.
Take the nuggets out of the milk/egg mixture a few at a time and drop into the bag. Shake around until well coated and then place on baking sheet (you can grease it but I usually just line with foil). Do this until they are all coated and bake about 15-20 minutes depending on the size of your nuggets, slightly longer for chicken. They are good!
----
Applesauce Oatmeal Cookies (Low Fat and Moist)
Total Time: 1 hr
Makes: 3 1/2 dozen
Ingredients:
1 1/2cups all purpose flour
1tsp. baking soda
1 1/2tsp. ground cinnamon
1/2tsp. salt
1/4tsp. ground nutmeg
3/4cup firmly packed brown sugar
1/2cup Splenda
1/4cup margarine, softened
3/4cup applesauce (unsweetened)
1/4cup egg substitute or 1 egg
2Tbsp. fat-free milk
2tsp. vanilla
3cups quick or old fashioned uncooked oatmeal
1cup diced (can use food processor, much easier) dried mixed fruit or raisins
Preparation:
1. Heat oven to 350 degrees. Lightly spray cookie sheets with cooking spray or grease lightly with cooking oil.
2. In medium bowl, combine flour, baking soda, cinnamon, salt, and nutmeg; mix well. In large bowl, beat sugars and margarine until well blended. Add applesauce, egg, milk and vanilla; beat well. Stir in flour mixture' mix well. Stir in oats and dried fruit; mix well. (Dough will be moist.)
3. Drop dough by rounded tablespoons onto prepared cookies sheets.
4. Bake 10 to 12 minutes or until edges are light golden brown. Cool 1 minute on cookie sheets; remove to wire rack. Cool completely. Store in tightly cover container.
Notes:
These cookies are moist and chewy; low in fat and low in sugar. I like them better the next day when they are moister and even more flavorful.
Plan on try making these with powdered flaxseed (good source of omega-3 fatty acids).
What would be the best food to make for a boxer?
JOHNO
What would be the best food to make for a boxer?
I have to make lunch for around a dozen amateur boxers. Do you need to eat regularly or is a lunch break ok? What would be a good cold lunch? I am thinking meat and salad sandwiches and fruit is that ok?
Answer
Best Breakfast
"'Oatmeal makes a hard day's work easier,' my grandpa always told me," says Michael Barry, a USPS cyclist married to Dede Demet-Barry, who rides for T-Mobile, "It's true; this power-packed, hearty dish of oats carries Dede and I up the mountains in Boulder even on the coldest spring day." The two, who compete on the US Pro Cycling Tour, add eggs to up the protein content. "You can also just use egg whites if you're concerned about fat, which is harder to digest before a race."
Grandpa Lapp's Porridge
2 cups oats
1/3 cup millet
6 cups water, soy milk or milk.
1/4 cup of raisins or currants.
4 eggs
Pinch of salt
Put all ingredients, except the eggs, in a pan and bring to a boil. Add eggs. Turn down the head to simmer. Stir with a wooden spoon vigorously for about 5 minutes, or until the oats have absorbed the liquid. If you like, add any of the following: honey, apples, bananas, pumpkin or sunflower seeds, maple syrup, or a splash of cold milk or soymilk.
Best Power Lunch
"I keep this in my fridge all week long and eat it before I run," says Jenny Adams, an Olympic-hopeful hurdler, who likes to add fresh herbs from her garden to the salad. To keep it light, Adams prefers to top whole wheat crackers with the salad; for people going out for at least an hour, Ryan recommends making a sandwich on multi-grain bread with it, and eating it two to three hours before a workout.
Chicken Salad
1 cup cooked, chopped chicken
1/2 cup of plain, non-fat yogurt
1 apple, diced
1 celery stick, diced
1/2 c of red grapes, cut in half
fresh chives
salt and pepper to taste
Add any other fresh herbs you like: parsley, cilantro, etc.
Mix ingredients together, chill and serve.
Best Training Dinner
While this Thai chicken recipe, a favorite of Olympic high jumper Amy Acuff, takes a little longer than ten minutes to prepare, it's time well spent: the well-balanced meal is prepared according to the healthy, healing tenets of traditional Chinese medicine. "The cool water chestnuts and bean sprouts neutralize the warming chili oil and balsamic vinegar," says Acuff, currently studying the discipline. If you're going to use this as a pre-race dinner, be sure the spices don't upset your stomach, warns Ryan.
Quick Thai Chicken
1 cup basmati rice
1/4 cup sesame oil
1/4 cup soy sauce
1 teaspoon chili oil
1/4 cup balsamic vinegar
3 chicken breasts, chopped into small pieces
2 tablespoons grated ginger
2 cloves chopped garlic
1 bunch cilantro, chopped
1 can water chestnuts
1 cup bean sprouts
1 cup smooth peanut butter
Boil the rice. In another pan, heat the oil, soy sauce, chile oil and vinegar, then add the chicken. Cook for five minutes, or until thoroughly cooked. Add the ginger, garlic, water chestnuts, and sprouts and cook until the water chestnuts and sprouts soften—about 2-3 minutes. Remove the pan from the heat and add the peanut butter and rice. Mix thoroughly, top with the chopped cilantro, and serve.
Epi Goop
1 Extreme Chocolate METRX protein drink packet
2 tablespoons chunky peanut butter
15 small marshmallows (or 5 large ones)
1 egg
2 cups water
1 cup Silk
2 cups ice
Put all ingredients in a blender and blend for 30 seconds.
Best Mid-Day Snack
"I like to cook, but rarely have the time to make anything extravagant," admits Darcy Piceu, an ultrarunner who placed fifth in the 2002 Leadville 100. She relies on staples like cereal, sliced banana and soy milk for breakfast, and swears by her low-maintenance burrito, which, because of high-protein peanut butter and high-carb tortilla, honey, and apple, works nicely as an at-work snack or pre-race fuel.
Simple Burrito
tortilla
2 tablespoons natural peanut butter
1/2 green apple, thinly sliced
Squirt of honey
Spread the peanut butter on the tortilla, top with apple slices and drizzle with honey, then roll.
Best During-Workout Snack
Xterra athlete Jamie Whitmore takes an even simpler burrito on long mountain bike rides with her. "It's the only thing that isn't too messy to eat," she admits. If you're out longer than 75 minutes, you need to have a refueling strategy, says Ryan. If you're tired of using gels or sports drinks to get the 30-60 grams of carbs you need every hour, here's another option.
Simpler Burrito
Tortilla
1-2 tablespoons natural peanut butter
Sonic Strawberry Clif Shot or 1 tablespoon fruit spread
Spread peanut butter, then Clif Shot or fruit spread on the tortilla. Roll and cut into easily-consumable, bite-size pieces.
Peanut Butter Cookies
1 cup butter, softened
1 cup white sugar
1 cup packed brown sugar
2 eggs
1 egg yolk
2 teaspoons vanilla extract
18 ounces peanut butter
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1 cup chopped peanuts
In a large bowl, cream butter, and white and brown sugars until smooth. Add eggs, yolk and vanilla; mix until fluffy. Stir in peanut butter. Sift together the flour, baking soda, and salt, and stir into peanut butter mixture. Stir in peanuts. Refrigerate the dough for at least 2 hours. Preheat oven to 350. Lightly grease cookie sheet. Roll dough into walnut-sized balls. Place on cookie sheet and slightly flatten with fork. Bake for 12-15 minutes; when done, cookies should look dry on top.
Best Recovery Meal
"Black beans are high in protein and carbs, which makes them a great choice for refueling after a tough effort," says Deena Kastor, who holds the marathon record for American women, "With just one bowl, you restore glycogen and repair damaged muscle tissue." In addition, she adds, black beans are an excellent source of iron and magnesium, both of which assist in oxygen delivery to your muscles.
Black Bean Soup
1Tbsp. olive oil
1 yellow onion, diced
4 cans of black beans, rinsed and drained
1/2 tsp each cumin, oregano
1tsp red wine vinegar
1 bottle of favorite beer
water or chicken broth to desired consistency
cayenne pepper, salt & pepper to taste
In a pot, saute onions in olive oil until browned. Add all other ingredients and let them come to a rapid boil. ("I usually jump in the shower then," Deena says.) Pour all the contents into a blender, and purée. Top with freshly chopped cilantro, tomatoes, and/or avocado. Eat with tortillas.
Best Smoothie
Jamie Whitmore, who finished second at the 2002 and 2003 Xterra World Championships, often swigs down a smoothie after a long training ride or run. The banana and orange juice provides a good dose of potassium, which you lose copiously during long exercise sessions and may contribute to muscle cramps. "It also helps to rehydrate," adds Ryan.
Orange Protein Shake
1/2 cup orange juice
1/2 cup vanilla soy milk
1 1/2 frozen or fresh banana
1-2 scoops orange sorbet
1 scoop protein powder
1 handful of mixed berries
ice
Put all ingredients in a blender; blend and serve.
Best Breakfast
"'Oatmeal makes a hard day's work easier,' my grandpa always told me," says Michael Barry, a USPS cyclist married to Dede Demet-Barry, who rides for T-Mobile, "It's true; this power-packed, hearty dish of oats carries Dede and I up the mountains in Boulder even on the coldest spring day." The two, who compete on the US Pro Cycling Tour, add eggs to up the protein content. "You can also just use egg whites if you're concerned about fat, which is harder to digest before a race."
Grandpa Lapp's Porridge
2 cups oats
1/3 cup millet
6 cups water, soy milk or milk.
1/4 cup of raisins or currants.
4 eggs
Pinch of salt
Put all ingredients, except the eggs, in a pan and bring to a boil. Add eggs. Turn down the head to simmer. Stir with a wooden spoon vigorously for about 5 minutes, or until the oats have absorbed the liquid. If you like, add any of the following: honey, apples, bananas, pumpkin or sunflower seeds, maple syrup, or a splash of cold milk or soymilk.
Best Power Lunch
"I keep this in my fridge all week long and eat it before I run," says Jenny Adams, an Olympic-hopeful hurdler, who likes to add fresh herbs from her garden to the salad. To keep it light, Adams prefers to top whole wheat crackers with the salad; for people going out for at least an hour, Ryan recommends making a sandwich on multi-grain bread with it, and eating it two to three hours before a workout.
Chicken Salad
1 cup cooked, chopped chicken
1/2 cup of plain, non-fat yogurt
1 apple, diced
1 celery stick, diced
1/2 c of red grapes, cut in half
fresh chives
salt and pepper to taste
Add any other fresh herbs you like: parsley, cilantro, etc.
Mix ingredients together, chill and serve.
Best Training Dinner
While this Thai chicken recipe, a favorite of Olympic high jumper Amy Acuff, takes a little longer than ten minutes to prepare, it's time well spent: the well-balanced meal is prepared according to the healthy, healing tenets of traditional Chinese medicine. "The cool water chestnuts and bean sprouts neutralize the warming chili oil and balsamic vinegar," says Acuff, currently studying the discipline. If you're going to use this as a pre-race dinner, be sure the spices don't upset your stomach, warns Ryan.
Quick Thai Chicken
1 cup basmati rice
1/4 cup sesame oil
1/4 cup soy sauce
1 teaspoon chili oil
1/4 cup balsamic vinegar
3 chicken breasts, chopped into small pieces
2 tablespoons grated ginger
2 cloves chopped garlic
1 bunch cilantro, chopped
1 can water chestnuts
1 cup bean sprouts
1 cup smooth peanut butter
Boil the rice. In another pan, heat the oil, soy sauce, chile oil and vinegar, then add the chicken. Cook for five minutes, or until thoroughly cooked. Add the ginger, garlic, water chestnuts, and sprouts and cook until the water chestnuts and sprouts soften—about 2-3 minutes. Remove the pan from the heat and add the peanut butter and rice. Mix thoroughly, top with the chopped cilantro, and serve.
Epi Goop
1 Extreme Chocolate METRX protein drink packet
2 tablespoons chunky peanut butter
15 small marshmallows (or 5 large ones)
1 egg
2 cups water
1 cup Silk
2 cups ice
Put all ingredients in a blender and blend for 30 seconds.
Best Mid-Day Snack
"I like to cook, but rarely have the time to make anything extravagant," admits Darcy Piceu, an ultrarunner who placed fifth in the 2002 Leadville 100. She relies on staples like cereal, sliced banana and soy milk for breakfast, and swears by her low-maintenance burrito, which, because of high-protein peanut butter and high-carb tortilla, honey, and apple, works nicely as an at-work snack or pre-race fuel.
Simple Burrito
tortilla
2 tablespoons natural peanut butter
1/2 green apple, thinly sliced
Squirt of honey
Spread the peanut butter on the tortilla, top with apple slices and drizzle with honey, then roll.
Best During-Workout Snack
Xterra athlete Jamie Whitmore takes an even simpler burrito on long mountain bike rides with her. "It's the only thing that isn't too messy to eat," she admits. If you're out longer than 75 minutes, you need to have a refueling strategy, says Ryan. If you're tired of using gels or sports drinks to get the 30-60 grams of carbs you need every hour, here's another option.
Simpler Burrito
Tortilla
1-2 tablespoons natural peanut butter
Sonic Strawberry Clif Shot or 1 tablespoon fruit spread
Spread peanut butter, then Clif Shot or fruit spread on the tortilla. Roll and cut into easily-consumable, bite-size pieces.
Peanut Butter Cookies
1 cup butter, softened
1 cup white sugar
1 cup packed brown sugar
2 eggs
1 egg yolk
2 teaspoons vanilla extract
18 ounces peanut butter
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1 cup chopped peanuts
In a large bowl, cream butter, and white and brown sugars until smooth. Add eggs, yolk and vanilla; mix until fluffy. Stir in peanut butter. Sift together the flour, baking soda, and salt, and stir into peanut butter mixture. Stir in peanuts. Refrigerate the dough for at least 2 hours. Preheat oven to 350. Lightly grease cookie sheet. Roll dough into walnut-sized balls. Place on cookie sheet and slightly flatten with fork. Bake for 12-15 minutes; when done, cookies should look dry on top.
Best Recovery Meal
"Black beans are high in protein and carbs, which makes them a great choice for refueling after a tough effort," says Deena Kastor, who holds the marathon record for American women, "With just one bowl, you restore glycogen and repair damaged muscle tissue." In addition, she adds, black beans are an excellent source of iron and magnesium, both of which assist in oxygen delivery to your muscles.
Black Bean Soup
1Tbsp. olive oil
1 yellow onion, diced
4 cans of black beans, rinsed and drained
1/2 tsp each cumin, oregano
1tsp red wine vinegar
1 bottle of favorite beer
water or chicken broth to desired consistency
cayenne pepper, salt & pepper to taste
In a pot, saute onions in olive oil until browned. Add all other ingredients and let them come to a rapid boil. ("I usually jump in the shower then," Deena says.) Pour all the contents into a blender, and purée. Top with freshly chopped cilantro, tomatoes, and/or avocado. Eat with tortillas.
Best Smoothie
Jamie Whitmore, who finished second at the 2002 and 2003 Xterra World Championships, often swigs down a smoothie after a long training ride or run. The banana and orange juice provides a good dose of potassium, which you lose copiously during long exercise sessions and may contribute to muscle cramps. "It also helps to rehydrate," adds Ryan.
Orange Protein Shake
1/2 cup orange juice
1/2 cup vanilla soy milk
1 1/2 frozen or fresh banana
1-2 scoops orange sorbet
1 scoop protein powder
1 handful of mixed berries
ice
Put all ingredients in a blender; blend and serve.
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