healthy chicken salad sandwich recipe grapes image
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.
Healthy sandwich?Any recipes, ideas out there?
Skitams
I'm going to the grocery later to buy wheat bread, I've been always making tuna melt sandwich and im kinda tired of it. Do you know any other EASY and and low in carb sandwich recipes? Thanks
Answer
SUGGESTIONS FOR SANDWICH FILLINGS:
Cheese & pickles.
Smoked turkey breast with Swiss cheese and mayonnaise on a whole wheat bread.
Sliced boiled eggs with sliced tomatoes. Good with chili sauce.
Roast beef with hot cheddar cheese.
Turkey, yogurt sauce, & salad.
Peanut butter, Miracle Whip, & sliced bananas.
Onion & tomato. Sprinkle with salt.
Garlic & tomato. Sprinkle with salt.
Onion, tomato, garlic, & green pepper. Sprinkle with salt.
Chicken, bacon, & mayo on toasted whole grain bread.
Egg salad, sprouts, & shredded carrots.
Turkey, mayo, whole cranberry sauce, chopped walnuts, &/or chopped purple
grapes on whole grain bread.
Pita bread stuffed with your favorite ingredients.
Egg, pickle, & mayo.
Beef & mustard on rye.
Camembert, sweet chili sauce, & romaine leaves. Spice it up with ground pepper.
Roasted veggies on whole wheat.
Hardboiled eggs & bacon with tomato chutney.
Salmon, cream cheese & capers.
Turkey, salad, & basil.
Tuna, mayo & sprouts.
Mozzarella, lettuce, red onion, & hot chili oil.
Blue cheese & figs.
Grilled Mozzarella & roasted red pepper.
Sliced cucumbers, alfalfa sprouts. mayo, tomatoes & lettuce in a Pita Pocket.
Smoked turkey, alfalfa sprouts, cranberry sauce, & mayo on whole grain bread.
Tuna fish sandwich, one of the flavored Miracle Whips, tomato, & lettuce on a
Kaiser roll, & a pickle on the side.
Shredded chicken, mayo, shredded cheddar cheese, spice it up with your favorite
seasonings & put it on a bun. Wrap in foil & heat in oven about 10 min.
Sliced chicken, mayo, pine nuts, grilled peppers, Parmesan & spinach.
SUGGESTIONS FOR SANDWICH FILLINGS:
Cheese & pickles.
Smoked turkey breast with Swiss cheese and mayonnaise on a whole wheat bread.
Sliced boiled eggs with sliced tomatoes. Good with chili sauce.
Roast beef with hot cheddar cheese.
Turkey, yogurt sauce, & salad.
Peanut butter, Miracle Whip, & sliced bananas.
Onion & tomato. Sprinkle with salt.
Garlic & tomato. Sprinkle with salt.
Onion, tomato, garlic, & green pepper. Sprinkle with salt.
Chicken, bacon, & mayo on toasted whole grain bread.
Egg salad, sprouts, & shredded carrots.
Turkey, mayo, whole cranberry sauce, chopped walnuts, &/or chopped purple
grapes on whole grain bread.
Pita bread stuffed with your favorite ingredients.
Egg, pickle, & mayo.
Beef & mustard on rye.
Camembert, sweet chili sauce, & romaine leaves. Spice it up with ground pepper.
Roasted veggies on whole wheat.
Hardboiled eggs & bacon with tomato chutney.
Salmon, cream cheese & capers.
Turkey, salad, & basil.
Tuna, mayo & sprouts.
Mozzarella, lettuce, red onion, & hot chili oil.
Blue cheese & figs.
Grilled Mozzarella & roasted red pepper.
Sliced cucumbers, alfalfa sprouts. mayo, tomatoes & lettuce in a Pita Pocket.
Smoked turkey, alfalfa sprouts, cranberry sauce, & mayo on whole grain bread.
Tuna fish sandwich, one of the flavored Miracle Whips, tomato, & lettuce on a
Kaiser roll, & a pickle on the side.
Shredded chicken, mayo, shredded cheddar cheese, spice it up with your favorite
seasonings & put it on a bun. Wrap in foil & heat in oven about 10 min.
Sliced chicken, mayo, pine nuts, grilled peppers, Parmesan & spinach.
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