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Health and Nutrition

As a key component of our mindfulness program, Kelley Greninger, a health and nutrition coach, provides information in this section related to proper nutrition for our players and other health tips to help players perform their best, both on and off the ice.

Look for her articles here, in our newsletter and in social media postings. 

Health and Nutrition

In my latest Instagram post I presented two different types of root chips that my husband and I backed. One variety of chips is sweet potato and the other is beet. Yep beet; I have to say that beets are NOT my favorite veggie but when it’s cooked like this or in my favorite brownie recipe…yum they are delicious! (Also kid approved) You can always add in or substitute other root veggies if these just don’t work for you. You’ll find the recipe below. Enjoy!! 

Prep Time: 30 min Cook Time: 18-20 min 

Ingredients: 

2 Sweet Potatoes (peeled) 

4 Medium Purple Beets (peeled) 

1 Teaspoon Pink Himalayan Salt 

½ Teaspoon Freshly Ground Pepper 

2 Tablespoons Olive Oil 

Instructions: 

1. Preheat oven to 400 for a Convection Oven, 425 for a conventional. 

2. Grease two large baking sheets with 1 tablespoon of olive oil each and set aside. 

3. Use a mandolin to slice the vegetables as thin as possible. Dab any excess liquid with a paper towel if beets are juicy. Be sure to arrange each vegetable slice in single layers on prepared baking sheet. Drizzle veggie slices with olive oil and sprinkle with pepper. 

4. Place in oven and bake for 10 minutes. Remove baking sheet from oven and let stand for 5 minutes. Return baking sheet to oven and bake for 5-8 minutes more. Check baking sheet every minutes for doneness or your desired crispness after 5 minutes. Chips are done when center is no longer wet. 

5. Transfer chips to a paper towel to cool. 

6. Enjoy!!! 

Nutrition Note: 

* Beets are considered a super food. They are a great source of vitamin C, magnesium, B-6, iron, fiber, and potassium. 

*Sweet Potato a super food as well and a great source of vitamin A, C, B-6, magnesium, iron and 

has beta-carotene which is linked to eye health.

A few recipes to keep young players fueled for hockey!

By Kelley Greninger 12/12/2018, 9:45am PST

Here’s a few recipes ideas from the Reluctant Hockey Mom to keep young players fueled for hockey. For those looking to make these for have even more health impact and goodness, here’s a few optional recipe tweaks.

Substitute peanut butter with almond, cashew, or even better, sunflower butter. Sunflower butter is not a nut therefore alleviates allergy concerns.

It’s a good idea to avoid peanut butter when possible. Peanuts are not digested well in our gut and are grown in mold. Therefore, we ingest the mold into our body and our gut biome now has that to fight off. 

Look for organic rolled oats. Another great substitution are steel cut oats. Steel cut oats have a different texture and more nutrients but still a good taste. 

Back to the Bench Bars (similar to Lara bars)  – makes 15 balls

Ingredients:
1 c dried cranberries
¼ c packed chopped dates
1 c hot water
1 c raw almonds
1 ½ tsp ground cinnamon
⅛ tsp salt
2 tbsp chia seeds
2 tbsp cocoa powder
1 c unsweetened coconut flakes

Directions:

  1. Combine wet ingredients and let sit for 10+ minutes.
  2. Meanwhile grind the almonds in a food processor until they are finely chopped but not in a paste.  This may best be done by processing in smaller batches. Add the cinnamon,cocoa and salt
  3. Drain the fruit and pat dry with a paper towel.
  4. Combine all ingredients in the processor. Process until mixed
  5. Roll into bite sized balls. Roll in coconut.
  6. Refrigerate for 30 minutes.
  7. Enjoy.

 

Power Play Power Balls (our family favourite)

Ingredients:
2 cups rolled oats
2 cups unsweetened coconut flakes
1 cup peanut butter
⅓ cup ground flax
½  cup honey
2 tsp vanilla
2 tsp cinnamon
½ cup chocolate chips

Directions

  1. Mix all ingredients together by hand
  2. Roll into 1 inch balls and store in fridge for at least 30 min. Enjoy
  3.  
Enforcer Carrot Cake Energy Balls

Ingredients:
1 cup chopped dates
½ cup finely shredded carrots
½ cup ground flax
⅔ cup rolled oats
½ tsp vanilla extract
1 tsp cinnamon
½ tsp ground ginger
⅛ tsp nutmeg 

Directions:

  1. Add all ingredients to food processor
  2. Pulse 5-7 times, then process until thick mixture forms 
  3. Form into 14-16 balls and pop in freezer for 15 min to set.  
  4. Enjoy and store leftovers in freezer.

 

Attacking Zone Apricot Snack Bites

Ingredients:
⅓ cup peanut butter
1 tbsp butter
1 tbsp honey
¼ tsp almond extract
2 cups cereal flakes
½ cup finely chopped dried apricots
2 tbsp toasted almonds
½ tsp ginger

Instructions

  1. Add first 4 ingredients to saucepan, heat and melt until creamy
  2. Remove from heat
  3. Add the remaining ingredients to saucepan and mix well
  4. Wet hands slightly to form into 1 inch balls.  Makes 15 
  5. Place in refrigerator for at least 30 min
  6.  
Hockey Mom Homemade Hummas

Makes 6 servings or about 1 1/2 cups

Ingredients
1 (15-ounce) can chickpeas or 1 1/2 cups (250 grams) cooked chickpeas
1/4 cup (60 ml) fresh lemon juice (1 large lemon)
1 small garlic clove, minced
2 tablespoons (30 ml) extra-virgin olive oil, plus more for serving
1/2 teaspoon ground cumin
Salt to taste
2 to 3 tablespoons (30 to 45 ml) water
Dash ground paprika, for serving
1/4 cup (60 ml) well-stirred tahini, see this homemade tahini recipe 

Directions

  1. In the bowl of a food processor, combine the tahini and lemon juice and process for 1 minute, scrape the sides and bottom of the bowl then process for 30 seconds more. 
  2. Cut up peppers and carrots into vegetable sticks
  3. Slice cucumbers into rounds
  4. Arrange vegetables on a platter and put hummus mixture into serving bowl.
  5.  

https://reluctanthockeymom.com/2018/10/14/healthy-hockey-snacks/

Quinoa is a great protein to add to your post-game protein!

By Health Coach Kelley 11/26/2018, 8:30am PST

Just as I highlighted in my last post, quinoa is a great protein to add to your post-game protein menu. Quinoa, the vegetarian protein is unique in that it contains all nine essential amino acids and is completely plant-based. Our body cannot produce its own protein-building amino acids so we have to obtain it from nature. Quinoa is an ancient grain, which means that over thousands of years the plants makeup composition has been largely untouched. Because the quinoa seed is entirely intact it is considered a whole grain nutritionally. Check out this Quinoa eggplant casserole recipe for an easy Sunday prep meal for the week.

Ingredients

2 eggplants (about 2 lb)

3 tbsp olive oil sea salt and ground black pepper, to taste

1 cup quinoa, rinsed

2 cups packed baby spinach

1½ cups all natural marinara sauce, divided

2 large eggs, beaten

1 tsp dried oregano

½ tsp red pepper flakes

½ cup full-fat ricotta cheese

1 cup shredded mozzarella cheese, divided

¼ cup grated Parmesan cheese

Preparation

1. Preheat oven to 375°F. Line 2 baking sheets with parchment paper.

2. Slice stem off eggplant and cut into ¼-inch slices. Arrange on prepared sheets and brush both sides with oil. Sprinkle with salt and pepper. Roast until tender, 15 to 20 minutes, turning halfway.

3. In a large saucepan, bring quinoa and 1¾ cups water to a boil. Reduce heat to medium-low, cover and simmer for 15 minutes or until all the water has been absorbed. Turn off heat and let sit, covered, 5 to 10minutes. Fluff with fork and stir in spinach. Cover and set aside for 5 minutes.

4. Spread ½ cup marinara sauce on bottom of a 13 x 9-inch baking dish. Layer half of the eggplant over sauce, covering bottom of baking dish.

5. In a large bowl, stir together quinoa mixture, eggs, oregano and pepper flakes. Transfer to baking dish and spread in an even layer, pressing down with a moist spatula. Dollop ricotta on top of casserole and top with ½ cup mozzarella.

6. In a large bowl, stir together quinoa mixture, eggs, oregano and pepper flakes. Transfer to baking dish and spread in an even layer, pressing down with a moist spatula. Dollop ricotta on top of casserole and top with ½ cup mozzarella.

7. Place another layer of eggplant slices on top. Cover casserole with 1 cup marinara sauce and top remaining ½ cup mozzarella and Parmesan. Cover and bake for 25 minutes. Uncover and bake for 20 minutes or until cheese is melted and golden in some spots.

*If you suffer from night shades a good substitution for egg plant is zucchini. Just slice the zucchini length wise to create layers

Kelley Greninger

Health and Nutrition Coach

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