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Posts Tagged ‘healthy recipes’

5 Post-Workout Carb Fixes

August 6th, 2013

If you automatically reach for a bowl of pasta to get your carbs, you’re missing out on an abundance of carb-heavy treats. A cup of pasta offers about 43 grams of carbohydrates, but a few of our favorite post-workout carb refuel snacks offer vitamins and minerals in addition to carbs, to help feed your whole body well.

Bananas and Sunflower Seed Butter

Bananas pack 51 grams of carbs in each medium-sized fruit, and are also loaded with potassium to help prevent muscle cramping. For a quick and satisfying snack, smear a banana with some sunflower seed butter. To tweak this snack for hot weather, slice the bananas, smear each slice with sunflower seed butter, and stick ‘em in the freezer for a few hours before getting your munch on.

Quinoa with Tomatoes and Balsamic

A cup of quinoa will give you 39 grams of carbohydrates, along with 5 grams of fiber and 8 grams of protein to help your muscles rebuild. Cook quinoa and mix with grape tomatoes and basil, with a drizzle of extra virgin olive oil and balsamic vinegar.

Acorn Squash

This tasty little squash offers a healthy dose of Vitamin C and filling fiber in every serving, as well as 15 grams of carbs. For a sweet yet healthy snack, drizzle a little bit of butter over cubed acorn squash and top with cinnamon and nutmeg, then bake at 350 until soft.

Sweet Potato Fries

This tasty tuber has 41 grams of carbs in a one cup serving, and plenty of Vitamin A for eye health. For a delicious snack, slice a sweet potato into fry-like strips, toss with olive oil and bake at medium heat until soft in the center and crispy on the outside. Try dipping them in a spicy mustard sauce for a little extra kick.

Yogurt with Melon

Two yummy, carb-rich foods get even better when you put them together. Yogurt gives you about 18 grams of carbs in each cup, along with probiotics for digestive health. Honeydew melon gives you about 16 grams of carbs per cup, and also offers a ton of Vitamin C. Cube some chilled melon and eat it over plain yogurt for a refreshing snack.

Alice Run Training ,

Holiday Gingerbread Muffins

December 18th, 2012

The delightful, not-too-sweet spice of gingerbread is one of our favorite treats during the holidays. These days the gingerbread flavor comes in so many forms, too…cookies, cakes, lattes, houses…so we mixed up a batch of muffins (with cream cheese frosting!) to see if we could capture the taste that gingerbread lovers crave and the healthfulness that runners demand. Try it for yourself and see what you think.

Here’s What Ya Need for the Muffins:

  • Large mixing bowl
  • Mixing spoon
  • Measuring cup
  • Muffin tin (the recipe will yield about 36 muffins)
  • Paper muffin tin liners
  • 3 ½ cups all purpose flour
  • 1 tablespoon baking soda
  • 1 tablespoon ground cloves
  • 1 tablespoon ground ginger
  • 1 cup brown sugar, loosely packed
  • 1 cup molasses
  • ¾ cup canned pumpkin
  • ½ cup nonfat Greek yogurt
  • ½ cup applesauce
  • 1 cup hot water

…And for the Frosting:

  • Small mixing bowl
  • Mixing spoon
  • Measuring cup
  • Measuring spoons
  • 1 ¼ cup extra firm silken tofu
  • ¾ cups cream cheese (or light cream cheese)
  • 1 teaspoon pure vanilla extract
  • Agave sweetener to taste

Here’s What Ya Do:

  • Preheat oven to 350 degrees Fahrenheit.
  • Line muffin tins with paper liners.
  • Combine all dry ingredients in large mixing bowl.
  • Gently fold in molasses, canned pumpkin, nonfat Greek yogurt and applesauce.
  • Divide batter evenly into muffin tins.
  • Bake on middle rack for 20-25 minutes, or until a toothpick inserted into center of the muffin comes out clean.
  • Remove muffins from oven and allow to cool completely.
  • While muffins are cooling, prepare the cream cheese frosting. Combine all frosting ingredients in a small mixing bowl and mix thoroughly. Cover and chill in refrigerator for one hour.
  • When muffins are completely cool, spread with frosting and serve. Refrigerate any leftovers, as frosting is perishable.

Alice Running Sport , , ,