OATMEAL PANCAKES Ingredients€¦ · OATMEAL PANCAKES Ingredients: • 1/2 cup uncooked oatmeal...
Transcript of OATMEAL PANCAKES Ingredients€¦ · OATMEAL PANCAKES Ingredients: • 1/2 cup uncooked oatmeal...
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SPORT NUTRIT ION fuel
RECIPES FOR HOMEMADE SPORT NUTRITION PRODUCTS
OATMEAL PANCAKES
Ingredients:
• 1/2cupuncookedoatmeal(quickoroldfashioned)
• 1/2cupplainyogurt,buttermilkormilkmixedwith1/2tspvinegar
• 1/2-3/4cupmilk
• 1egg
• 1Tbspcanolaoil
• 2Tbsppackedbrownsugar
• 1tspbakingpowder
• 1cupflour-halfwholewheatandhalfwhite
• Dashofcinnamon&1/2tspsalt(optional)
Directions:
1.Combineoats,yogurt,andmilkinmediumbowl.Setasidefor15-20minutestolettheoatmealsoften.
2.Afteroatmealisdonesoaking,beatintheeggandoil,andmixwill.Addthesugar,salt,cinnamon,bakingpowder,andflour.Stiruntiljustmoistened.Forbestresults,letbatterstandfor5minutesbeforecooking.
3.Pour1/4cupbatterintooiledpanovermediumheat
4.Flippancakewhenthetopiscoveredwithbubblesandthesideslookcooked.
5.Servewithhoney,yogurt,freshfruit,syrup,applesauce,peanutbutter,orothertoppingsofyourchoice.
Makes 6 6-inch pancakes
These pancakes are a good source of carbohydrates and can be part of a healthy pre-game meal.
HOMEMADE SPORTS DRINK
Ingredients:
• 1/4cupsugar
• 1/4tspsalt
• 1/4cuphotwater
• 1/4cuporangejuice(notconcentrate)
• 2Tbsplemonjuice
• 31/2cupscoldwater
Instructions:
1.Dissolvethesugarandsaltinthehotwaterinapitcher.
2.Mixinthejuiceandcoldwaterandchill.
Create your own by using your favorite fruit juice. Remember to test your homemade sports drink during practice to make sure it doesn’t upset your stomach.
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SPORT NUTRIT ION fuel
RECOVERY SMOOTHIE
Ingredients:
• 1frozenbanana
• 1/2cupchocolatemilk
• 1/2cupvanillayogurt
• 1Tbsppeanutbutter
• 3-4icecubes
Directions:
1.Placeallingredientsinablenderandblenduntilsmooth.Ifnecessary,addmoremilktothinthemixtureormoreicecubestothickenit.
* Peel and slice banana prior to freezing
This is a great post exercise smoothie because it provides carbohydrates and protein to help the muscles recover.
NO-BAKE ENERGY BITESTotal time: 30 minutes
Ingredients:
• 1cupoats
• 1/2cuppeanutbutter
• 1/3cuphoney
• 1cupcoconutflakes
• 1/2cupgroundflaxseed
• 1/2cupminichocolatechips
• 1tspvanilla
Directions:
1.Mixallingredientsinlargebowluntilcompletelyincorporated.
2.Placebowlinrefrigeratorfor20minutes
3.Oncechilled,rollintoballsandenjoy!
Get creative with this recipe. Substitute any nut butter for the peanut butter. Add chopped raisins, dried cranberries, or other dried fruits. Toss in a handful of your favorite chopped nut. Add a dash of cinnamon for some extra flavor. Experiment with what you like!
RECIPES FOR HOMEMADE SPORT NUTRITION PRODUCTS