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Roasted Chickpeas

Looking for a healthy crunchy snack?  Try these roasted chickpeas, a great make-ahead snack the whole family will love!  This snack that travels well and keeps for several days! Half a cup of chickpeas is 100 calories, 6 grams of protein, and packs 5 grams of dietary fiber. They are also a good source of potassium, and magnesium and are naturally vegan and gluten free!  This crunchy snack can be seasoned with savory, or sweet flavors and is simple to make at home!

Ingredients:

  • 1 (15-oz) can of low sodium chickpeas, rinsed and drained
  • ½ teaspoon olive oil
  • 1 tsp sesame seeds
  • 1 tsp dried onion
  • 1 tsp dried garlic
  • ¼ teaspoon salt
  • 1 tsp black pepper
  • 1 tsp cayenne pepper

 Directions:

  1. Preheat oven to 400 degrees.
  2. Rinse and drain chickpeas. Spread out over paper towels to dry.
  3. Once dry, place chickpeas in a medium bowl. Drizzle olive oil and toss to coat.
  4. Sprinkle spices over chickpeas, toss to coat.
  5. Spread seasoned chickpeas in a single layer on a baking sheet.
  6. Bake for 30-40 minutes, stirring halfway through, until golden brown
  7. Let cool and enjoy!

Other Tips:

  • No time? Roasted chickpeas are available at some grocery stores but may be higher in sodium.
  • Experiment with sweet, and savory flavors to find the best blend for you!
  • This recipe is great made ahead of time and portioned into snack packs for work or school!

 Nutrition Information:  Makes 2 servings. Calories 175, Total fat 3g, Saturated fat 0g, Sodium 474mg, Potassium 0mg, Total Carbohydrate 29g, Dietary fiber 11g, Sugar 0g, Protein 11g.

 

Ch-ch-chia pudding

Chia seeds are a small, grey seed in the mint family.  Chia seeds are all the rage, because they are a natural source of omega-3 fatty acids (ALA and Linoleic Acid), and are very high in soluble fiber. Soluble fiber may help to lower LDL cholesterol, promotes healthy digestion, and helps regulate blood sugar. Chia seeds may also be associated with lower body weight, and may help lower blood pressure.  These superfood seeds also contain a small amount of protein, Thiamin, Niacin, Riboflavin, and Folate! The recommended dose for a beneficial effect is about 2 Tablespoons per day, here’s a few ways to add chia seeds to your daily routine;

Blend into yogurt or smoothies for a nutritious boost.

Sprinkle on oats, cereals, or salads for a healthy crunch

Soak overnight to create a pudding-like texture with a disease-preventing twist!

Easy Recipe: Coconut Chia Pudding

Ingredients:

  • 1/2 cup unsweetened cashew/almond milk or alternative
  • 1/4  cup chia seeds
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • sprinkle of blueberries, raspberries, blackberries, or strawberries
  • sprinkle of unsweetened coconut flakes

 Directions:

  1. Add milk, chia seeds, vanilla, and cinnamon in a mason jar.
  2. Cover and refrigerate for at least 8 hours.
  3. Top individual portions of pudding with berries, coconut, and enjoy!

Cooking Tips:

  • Swap milk according to preference and nutrition needs (dairy milk, Fairlife, Oatmilk, unsweetened nut milks, etc).
  • This recipe can safely stay in your fridge for up to 1 week! Perfect if you’re preparing meals in advance for your work week.
  • Add 2 Tbsp of unsalted almonds or walnuts for higher protein and more staying power.

Nutrition Information:  Makes 1 servings. Calories 340, Total fat 20g, Saturated fat 1g, Sodium 102 mg, Total carbs 30g, Fiber 25g, Sugar 1g, Protein 10g.  Recipe adopted from America’s Test Kitchen, Nutritious Delicious. 

Eggs and greens

Add greens to your favorite egg dishes for the healthy twist. Below is a great option for individual servings of a healthy cups of eggs and greens. You can substitute any mixture for the middle of the cup, as it is fun to try new ingredient options. 

Kale Egg Cups

Ingredients

  • 1 medium yellow or red onion
  • 1 red bell pepper
  • 1/2 cup of chopped green onions
  • 1/2 pound of turkey sausage
  • 8 large kale leaves (small full leaves)
  • 1 tablespoon olive oil
  • 1/2 teaspoon kosher salt
  • Dash of parsley for a finishing touch
  • 1/2 cup shredded cheddar cheese
  • 8 large eggs
  • 8 teaspoons grated Parmesan cheese

Preparation instructions:

  1. Preheat the oven to 375°F. Grease an 8-medium cup muffin pan and set the pan aside. Boil small saucepan of water.
  2. Chop the onion and bell pepper and set aside with turkey sausage.
  3. One at a time, hold each kale leaf by its stem and dip it into the boiling water until it turns bright green, about 5 seconds, then lay it on some paper towels to drain.
  4. Heat the oil in a medium skillet over medium heat. Stir in the onion, green onions, bell pepper, and salt and sauté until tender, about 7 minutes. Stir in the sausage and sauté just until it turns brown, 2 to 3 minutes more. 
  5. One at a time, pat each kale leaf dry with a paper towel. Cut away its stem and then cut the leaf cross­wise into 3 pieces. Line the bottom and sides of a prepared muffin cup with the 3 pieces, overlapping them and making sure to cover the sides all the way up to the top. It is best to use short full kale leaves for this recipe. Repeat the procedure to line all of the cups and make sure the bottom has a good base of kale.
  6. Put 1 tablespoon of the mozzarella in each cup, top that with a spoonful of the vegetable and sausage mixture, making sure there is still room in the cup for an egg. Crack an egg into each cup and then sprin­kle 1 teaspoon of the Parmesan over the egg. When all 8 cups are filled, place the muffin pan in the oven and bake until the eggs are set, 15 to 17 minutes.
  7. Transfer the muffin pan to a wire rack and let the egg cups cool for 2 to 3 minutes. Run a table knife around the inside edge of each cup so they can lift out easily. Enjoy these cuties!

Try creating your own eggs and green dishes, and see how your company likes them. Adding green vegetables to your eggs is also a great option, so try adding zucchini, spinach, brussel sprouts and more. 

The power of water

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As a varsity and club sports coach, I continue to be surprised how athletes can arrive at practice not having eaten or had enough fluid during the day. Whether you’re a serious athlete or active individual, it’s important to stay well hydrated for overall health and performance. Proper hydration enhances the body’s ability to regulate temperature, improves your ability to recovery from training, minimizes muscle cramps, enhances decision making and motor control, and supports the immune system.  Drinking enough fluid and supplying enough electrolytes helps you reach your maximum performance potential. Unfortunately, too many athletes overlook the power of proper hydration, and it’s easy to fall into bad habits if you’re not paying attention to your body’s needs. Research has shown that losing as little as 2% of your total body weight can negatively affect athletic performance. 

Athletes who are not sure how much fluid to drink can see a sports RD, and monitor hydration using two helpful techniques:

  • Weigh yourself before and after practice in minimal clothing. For every pound lost during the workout, drink 2-3 cups (16-24 oz) of fluid to properly rehydrate the body.
  • Check urine color. Urine that is dark gold in color indicates dehydration. Urine similar in color to pale lemonade or weak tea is a sign of a hydrated athlete.

Signs and Symptoms of Dehydration:

  • Lack of concentration
  • Early fatigue in training
  • Difficulty tolerating heat
  • Delayed Recovery
  • Muscle cramps
  • Headache
  • Nausea / Vomiting
  • Elevated heart rate above normal 

Use the following guidelines for the maintenance of optimal hydration: 

  • Before Exercise: 16-20 ounces within the two-hour period prior to exercise.
  • During Exercise: 4-8 ounces (2-4 gulps) every 15-20 minutes during exercise.
  • Post Exercise: Replace 16-24 ounces (2-3 cups) for every one pound of body weight lost during exercise within 30 minutes.

Ask your dietitian if you might benefit from additional sodium, potassium, or if you should include a carbohydrate source during exercise as these nutrients can effect performance as well. 

During competitive sports events, it is easy to get caught up in the game and forget to hydrate, so remember to drink whenever water breaks are offered at regular intervals during practice and competition.  To properly prepare in advance for your training sessions,  Carry a water bottle at all times, try drinking a smoothie, have soups / broths during the day, and include a variety of fruits/veggies with high water content. Staying on track with your hydration plan is the best habit you can have as a competitive athlete, and one factor of performance that is within your control!