Plant Based Protein for Trail Runners

Doc
Most of us are not vegetarians, and some of us are not trail runners, or runners at all, but this is an article worth reading for anyone interested in healthy eating to fulfill your fitness goals.

Download "Plant Based Protein for Trail Runners.docx"

Chicken Nacho's (Slow Cooker)

1.5 lbs frozen chicken breast (1/2 3 lb bag)
1 can 15.5 oz chili beans
1 can 15.25 oz black beans (rinsed & drained)
1 can 14.5 oz diced tomatoes (drained)
1 can 4 oz diced green chilis
1 packet 1.5 oz low sodium taco seasoning

Directions
Layer frozen (or fresh) chicken on bottom of slow cooker.  Sprinkle 1/2 packet taco seasoning on top of chicken.  Add black beans, chili beans, diced tomatoes and remaining seasoning mix.  Add green chilis to top.  Cook on low 5-6 hrs.

Shred chicken to eat on tortilla chips.  Top with light sour cream, quacamole, shredded cheese, fresh cilantro, salsa or other nacho toppings.

Makes 5 servings- 376 calories, 40g protein, 6 g fat, 45.4 g digestible carbs/serving (not including toppings or chips)

Strawberry and Mozzarella Salad

2 tablespoons olive oil
1 tablespoon balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
1 8-ounce container of strawberries, hulled and sliced
3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
1/4 cup fresh basil leaves, cut into ribbons
Directions
In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.
Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.
Nutrition Info
Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg
Excellent source of: Vitamin A, Vitamin C
Good source of:Protein, Vitamin K, Calcium, Manganese
Copyright Ellie Krieger, All rights reserved

Vanilla Spice Oatmeal

3 1/2 cups water
1/4 teaspoon salt, optional
2 cups old-fashioned oats
1/2 cup raisins
1/2 cup walnuts, coarsely chopped, optional
1/4 teaspoon vanilla extract
Pinch nutmeg
2 tablespoons dark brown sugar, plus more, to taste
1 cup lowfat milk, divided
1/8 teaspoon ground cinnamon
Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.
In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.
When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.
Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Slow-Cooker Taco Soup

Simple, Tex-Mex soup is perfect for a cold day. Serve with shredded reduced-fat Cheddar or Jack cheese and a dollop of fat-free sour cream, if desired.
Ingredients:
1 pound ground sirloin (around 6%-9% fat), or ground turkey with around 6% fat
1 cup chopped onions
1 16-ounce can pinto beans, drained and rinsed
1 15-ounce can red kidney beans, drained and rinsed
1 cup fresh or frozen corn kernels
8 ounces canned tomato sauce
2 cups water
2 14.5-ounce cans peeled and diced tomatoes
1 4-ounce can diced green chilies (buy mild, if you prefer)
1 ounce packet taco seasoning mix
1 cup shredded, reduced-fat cheddar or Monterey Jack cheese
1/2 cup fat-free sour cream
Preparation:
1. In a medium skillet, cook the ground beef or turkey over medium heat until browned. Drain, and set aside.
2. Place the ground meat, onion, chili beans, kidney beans, corn, tomato sauce, water, diced tomatoes, green chile peppers, and taco seasoning mix in a slow cooker. Mix to blend, and cook on Low setting for 8 hours.
3. Ladle into individual serving bowls, and top each with 1/8 cup shredded cheese and a tablespoon of fat-free sour cream. Serve with homemade flour tortillas.
Yield:
8 servings
Nutritional Information:
Per serving: 288 calories, 20 g protein, 37 g carbohydrate, 7 g fat, 2.7 g saturated fat, 24 mg cholesterol, 10 g fiber, 730 mg sodium. Calories from fat: 22%.

The Chocolate Cupcake in 100 Calories or Less

Sometimes indulging in a little chocolate can be good for the soul. Try this easy, lightened up cupcake recipe for a sweet reward to all of your hard work.
Ingredients:
18.25-ounce box Devil’s Food Cake Mix
1 1/3 cups water
1/2 cup fat free sour cream
5 large egg whites (or 3/4 cup egg substitute)
1/4 cup powdered sugar
Preparation:
Preheat oven to 350°. Line cupcake pans with paper baking cups.
Beat cake mix, water, fat free sour cream, and egg whites or egg substitute in large bowl on low speed for 30 seconds. Increase speed to medium speed and continue beating for 2 minutes, scraping bowl occasionally. Divide batter between the 24 cupcake cups.
Bake for approximately 17 minutes or until toothpick inserted in center comes out clean. Cool completely.
Dust the tops of the cupcakes with powdered sugar using a sifter.
Yield:
Makes 24 cupcakes
Nutritional Information:
Per serving: 98 calories, 2 g protein, 18.5 g carbohydrate, 1.8 g fat, .5 g saturated fat, .5 mg cholesterol, .5 g fiber, 200 mg sodium. Calories from fat: 16%

No-bake Chocolate Peanut Butter Energy Cookies

2/3 C Stevia (powdered no-calorie sweetener)
1 C Sugar
1/2 C Neslee’s cocoa
1/2 C Non-fat milk
2 tsp vanilla
1/8 tsp salt (optional)
1/2 C Low-fat peanut butter
2 C Old Fashioned Oats
1 C Old Fashioned Oats (blended about 10 sec. in blender)
Cover cookie sheet in wax paper to prepare to “drop” cookies.
In a large saucepan, heat Stevia, sugar, cocoa, salt (optional) and milk. Boil 1 minute stirring constantly. Slide pan off burner and add peanut butter and vanilla and stir until well-mixed with whisk. Add oats and stir together with large spoon. Mixture will set up quickly and be hard to stir.
Drop cookies individually, or spread evenly on wax paper in a thin layer (wet hands and pat out one large cookie). Place cookie sheet in fridge for a few hours to harden cookies. Break up large cookie into smaller, manageable pieces, about 2″ X 2″.
Cookies are about 100 calories each and are packed with protein, complex, and simple carbohydrates. Good for pre and post-workout fuel!
-Stephanie DeFoe