nutrition for athletes – The Hungry Athlete

Healthy Potato Leek Soup

December 18, 2013February 11, 2015thehungryathlete

The inspiration for my Potato Leek Soup came from my dear friend Kelly, a 10 time Ironman and 2 time 50 mile endurance runner. This courageous woman is battling leukemia for the second time. While undergoing chemotherapy, Kelly requested potato leek soup made without cream for lunch.

The potato leek soup also served as a nutritious and tasty breakfast prior to a long run or trail race, where I am running anywhere from 3 to over 6 hours. Chicken Rice Soup and Potato Leek Soup are now my two favorite early morning meals to help fuel my long workouts. Both also provide potassium. I usually consume half a bagel or some oatmeal in addition to the soup. Some races offer broth on the course or soup at the end of the race. At the finish of this weekend’s trail race, I grabbed warm soup and chased it down with low-fat chocolate milk. Since I often cannot tolerate solid food immediately after an endurance event, I find that calories in liquid form are the easiest way to get nutrition down. I personally prefer real food over “recovery” drinks. Remember, it’s important to consume calories within 20 minutes of your workout.

Leeks belong to a vegetable family called the Allium vegetables which includes garlic and onions and contain many of the same beneficial compounds. For more information on the nutritional value of leeks, check out this article:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=26

Serving size: 8

Equipment: Hand held immersion blender or regular blender

Ingredients:

3-4 tablespoons olive oil
3 large leeks or 4 medium leeks, white and pale green parts only, washed and diced
5 medium potatoes, peeled and diced
3 cloves garlic, chopped
1 ½ teaspoons finely chopped thyme
7+ cups chicken broth or vegetable broth
¼ teaspoon chili powder (for Kelly, I reduced or omitted this)
salt and freshly ground black pepper to taste
fresh parsley, chopped, to garnish (optional)

Directions:

In a Dutch oven or stock pot, sauté the leeks in olive oil for 8 minutes until the leeks are softened but not brown.

Add chopped garlic, thyme, potatoes and broth. Bring to a boil and let simmer for 20 minutes or until the potatoes are tender. If using a hand held immersion blender, puree soup until smooth with no lumps. Be careful. The soup will be very hot. If using a regular blend, allow soup to cool down before pouring into blender. Once in the blender, puree soup in small batches, using a towel to cover the lid in case the hot mixture escapes.

Add additional broth to obtain the desired consistency. I prefer it to be a little creamy and loose enough to drink out of a mug.

Stir in chili powder and salt to taste. It’s important to add a bit at a time and keep tasting. You can always add more but you can’t take it back out. Garnish with chopped fresh parsley or croutons. Add additional broth to soup if it becomes too thick when re-heating.

Use the white and pale green parts of the leek. Cut the stalk in half length-wise and rise out the layers. I prefer to remove the outer tougher layer. Then slice.

When re-heating, you can add additional broth to thin out the soup if it gets too thick.

Green Chili Turkey Burgers

August 22, 2013February 11, 2015thehungryathlete

While training for Ironman Lake Tahoe, I had the pleasure of being coached by Jeff Pearson, one of the best open water swim coaches, Jeff Pearson, a professional swimming coach with 20 years experience, which includes, the USA National Team. As a swimmer, Jeff was also a member of the USA Swimming National Team and won the USA Swimming National Championship in the 10K open water. Jeff still holds the United States Masters Swimming 2 mile cable swim National record.

Information about Jeff’s swim clinic and my interview with Jeff can be found here:

https://thehungryathlete.wordpress.com/2013/08/22/training-for-ironman-lake-tahoe-and-racing-at-6000-ft-altitude-swimming/

Jeff and his wife Kristy shared one of their favorite healthy recipes which they borrowed from: www.elanaspantry.com

Green Chili Turkey Burgers

2 (4 oz.) cans diced green chili
1 pound ground turkey
1 cup cilantro, finely chopped
½ cup onion, finely chopped
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon celtic sea salt

In a medium sized bowl, mix diced chili with turkey, cilantro, onion, cumin, chili powder and salt
Form into burgers and grill

I modified this recipe to create a burger with a sweet and spicy flavor. I replaced 1 (4 oz) can of diced chili with ½ cup of finely diced apple (1 medium apple).

Roasted Corn, String Bean, Tomato and Cucumber Orzo Salad

June 26, 2013February 11, 2015thehungryathlete

A great way to encourage children to enjoy eating vegetables is to teach them how to grow their own garden. Chloe’s and Zachary’s parents built two garden boxes in their back yard, one for each child. The children planted their first garden in the Spring, watered it diligently and watched with excitement, their garden grow before their eyes. They were recently rewarded with strawberries, corn, tomatoes, cucumbers and string beans.

Innocently unbiased and ferociously inquisitive, Chloe and Zachary will ask to taste all the ingredients in its raw form no matter what it is. When I cook with them, I guide them on what they should or should not try and am thrilled they are willing to try everything. What a wonderful way for the children to appreciate the true flavors of raw vegetables and understand how their flavors can change when cooked or seasoned.

My Roasted Corn, String Beans, Tomato and Cucumber Orzo Salad was inspired by Chloe’s and Zachary’s garden. The vegetables in this recipe are either raw or lightly cooked so their freshness can be enjoyed.

This salad can either be served as a side dish or as a vegetarian main course. Add chopped roasted chicken for a protein-rich main course.

Ingredients:

1 cup dried orzo pasta
2 ears fresh corn, roasted
1 pound green beans, blanched
1 cucumber, seeded and cut into 1/2 inch cubes
2 cups cherry tomatoes, rinsed, stemmed, and cut in half or thirds depending on size
1/2 cup coarsely chopped parsley
½ cup lemon juice
1/3 cup extra-virgin olive oil
2 tablespoons Dijon mustard
Pinch Salt
¼ teaspoon ground black pepper

Directions:

Cook orzo in boiling water for 8-9 minutes until barely tender. Drain and rinse in cold water.

Husk corn and roast on grill until some of the kernels are evenly browned on all sides. Remove the corn kernels by holding each cob upright on it’s stem and carefully running a sharp knife down the cob over a large bowl. Add cooked orzo.

Cut green beans into 2-3 inches. Blanch in boiling water for 2-3 minutes. Green beans should still have a crunch. Drain and place in ice water. Drain again and add to orzo and corn.

Cut cucumber in half. Using a teaspoon, scoop out the seeds. Cut the cucumber halves into thirds or quarters lengthwise. Then cut into ½ inch cubes.

Cut cherry tomatoes in half or thirds depending on size. Add cucumber and tomatoes to orzo, corn and string beans.

Rough chop parsley and add to orzo mixture.

Whisk together olive oil, lemon juice and Dijon mustard. Add salt and pepper and whisk again.

Pour over orzo and vegetables. Toss well. Allow the orzo salad to sit for at least 1 hour to absorb the flavors of the dressing.

Orange and Rosemary Roast Pork Tenderloin with Fennel and Sweet Potatoes

April 1, 2013January 1, 2019thehungryathlete

My Orange and Rosemary Roast Pork Tenderloin with Fennel and Sweet Potatoes is a protein-rich and nutritious meal, that is easy and quick to prepare for a weekday dinner but elegant enough to serve for Easter Sunday.

My inspiration were the sweet and juicy oranges I had in my Easter basket from my friends’ backyards. The other inspiration is that I needed to prepare a healthy meal for my triathlete friend who came for dinner and brought me these lovely daffodils.

According to WebMD, pork tenderloin is nutrient-rich and about 31% leaner than 20 years ago. The pork tenderloin comes from the leanest part of the pig. It has very little saturated fat and is as lean as chicken breast. Because the pork tenderloin is lean, the meat can be dry if over-cooked. To avoid over-cooking, use a meat thermometer.

The sweetness of the roasted fennel and sweet potatoes compliments the flavors of the marinated pork tenderloin. I prepared this dish using both white and orange sweet potatoes. I prefer the orange sweet potatoes because it adds a nice color to the dish, but they are hard to find in my local food markets. Both white and orange sweet potatoes are “superfoods” rich in Vitamin A, Vitamin C, calcium and potassium. The white sweet potato is a little sweeter and the orange sweet potato is known to contain more beta-carotene. Yams are not the same as sweet potatoes and do not contain the same nutritional value. The white sweet potato has a softer and lighter skin in comparison to the orange sweet potato, which has a darker skin and harder texture.

Serving size: 6

Marinade pork tenderloin overnight or for at least 4 hours. When you are ready to cook the pork tenderloin, preheat oven or grill to 400F.

Ingredients:

1 orange, zest grated
1 ½ cups of freshly squeezed orange juice (about 3-4 oranges)
¼ cup soy sauce
1 ½ tablespoons of minced garlic (about 5 cloves)
2 tablespoons minced fresh rosemary leaves (3 sprigs)
1 tablespoon Dijon mustard
½ teaspoon freshly ground black pepper
1 ½ lbs pork tenderloin (3-4 ounces per person)
6-7 tablespoons olive oil
2 pounds of sweet potatoes
2 fennel bulbs (reserving some of the fronds for garnish)
2 teaspoons freshly ground black pepper
1 teaspoon Kosher salt
¼ cup of water

Directions:

Prepare the marinade by whisking together orange zest, orange juice, soy sauce, garlic, rosemary, Dijon mustard and ground black pepper. Reserve ½ cup of the marinade and refrigerate. You will use this to make a sauce for the tenderloin later.

Place remaining marinade and the pork tenderloin in a large leakproof and resealable bag. Marinade overnight or for at least 3 hours.

Remove the tenderloins from the marinade and discard the marinade. Leave the herbs that cling to the meat. Sprinkle the tenderloins with freshly ground black pepper. Set aside.

Peel and cut sweet potatoes into 1 inch cubes. Cut fennel bulbs across in half then lengthwise into 1 inch quarters. Separate the layers. Toss the potatoes and fennel in 4 tablespoons olive oil. Season with salt and pepper. Place in large roasting pan. Roast for 25 minutes, tossing a couple times, until potatoes and fennel slightly brown and caramelized.

Heat 2-3 tablespoons olive oil in a large sauté pan over medium-high heat. Sear the pork tenderloins on all sides until golden brown about 3 minutes on each side. Push the vegetables to the edges to make room for the pork tenderloin, but it is fine if the tenderloin lays on top of some of it. Roast the tenderloins for 10 to 15 minutes or until the meat registers 145F* at the thickest part.

If necessary, the vegetables can be left to roast a few minutes longer once the pork tenderloin is removed.

Heat reserved marinade with water in sauce pan. Bring to a boil then simmer for about 10 minutes until reduced slightly.

Transfer the tenderloins to a platter and cover tightly with aluminum foil. Allow to rest for 10 minutes. Carve in 1/2-inch-thick diagonal slices. The tenderloin will be a little pink, which I prefer. Serve on top of fennel and sweet potatoes. Spoon strained sauce over sliced pork. Garnish pork with fennel fronds (leaves).

* Note: The USDA recommends cooking the pork tenderloin to an internal temperature of 145F. At this temperature, the pork tenderloin may be a little pink in the thickest part, which is completely fine.

Allow the pork tenderloin to rest covered with aluminum foil for 10 minutes before slicing. The ends will be well done and the middle will be a little pink.

References:

http://www.webmd.com/fitness-exercise/guide/good-protein-sources

http://www.fsis.usda.gov/news/NR_052411_01/index.asp

http://www.webmd.com/food-recipes/features/10-everyday-super-foods?page=2

http://www.differencebetween.net/object/comparisons-of-food-items/difference-between-white-and-orange-sweet-potato/#ixzz2PGQhyRIp

http://www.porkbeinspired.com/NutritionalInfo_ComparePork.aspx

Hearty Manhattan Clam Chowder

January 29, 2013February 15, 2013thehungryathlete

This is a hearty soup full of flavor, both spicy and sweet with surprises of saltiness from the bits of bacon. The chowder is a meal in itself, however this spicy broth pairs nicely with my refreshing Beet & Watermelon Salad. This recipe yields a generous 8-10 servings. I freeze half of the soup in individual serving size containers for a fast, nutritious and satisfying meal anytime.

Ingredients

5 slices bacon, cut into small squares
2 cups finely chopped onion
1 cup finely chopped celery
1 1/2 cup chopped yellow bell pepper (green or red bell peppers can be used; I like the color contrast of yellow bell peppers)
1 cup diced carrot
4 cloves minced garlic
3 cups potatoes, peeled and cut into 1/2-inch cubes
5 – 15 oz clam stock*
2 bay leaves
1 1/4 teaspoons dried oregano leaves
3 sprigs fresh thyme, removed from stems and roughly chopped
1/2 teaspoon crushed red pepper (this will definitely add a spicy kick to the soup which I love; try ¼ tsp to start if you don’t like your soup too spicy)
3 cans 6.5 ounce minced clams
2 (28-ounce) can whole tomatoes*, chopped and juices reserved
1/4 cup chopped parsley leaves
4 turns of freshly ground black pepper
Pinch of salt

* NOTE: If you are a gluten-free diet, ensure that the ingredients you are using are gluten-free.

Directions

In a large heavy pot add bacon and render until golden and crispy. Add onions, celery, bell pepper and carrots and cook for 10 minutes over medium heat, until vegetables are softened. Add garlic and cook for additional 2 minutes. Add potatoes, clam broth, bay leaves, dried oregano, thyme and crushed red pepper. Cover and bring to a boil.

Lower the heat and simmer for 10 minutes. Add tomatoes and continue to cook for 15 additional minutes. Add clams (for less cloudy and clammy taste, drain clams but I sometimes add the whole can, juice and all). Add parsley and season with pepper and salt. Simmer on low heat for 10 minutes. Sprinkle with some chopped fresh parsley when serving.

Red or green bell peppers can be used however, I prefer the color contrast of yellow bell peppers.

Cook the vegetables until softened, about 10 minutes.

Remove the thyme leaves from the stem and chop roughly.

This spicy and hearty Manhattan Clam Chowder pairs nicely with my sweet and refreshing Beet & Watermelon Salad.

Baked eggs with spinach and ham

January 16, 2013February 11, 2015thehungryathlete

Early morning workouts are a part of my Ironman training schedule. I typically swim in the mornings however the past 2 weeks have been extremely challenging. We have been experiencing unseasonably cold temperatures here in Northern California. I woke up to a balmy 36F. After a swim, I am cold and starved. I typically enjoy steel cut oatmeal with almonds and blueberries but today I was craving something more comforting. Baked eggs with spinach and ham was a satisfying post swim breakfast that warmed my belly up quite nicely.

I avoided eggs for many years due to a family history of high blood pressure and cholesterol. Fortunately it was determined that I had high levels of HDL “good” cholesterol. Still I try to maintain a low cholesterol, low fat diet. I typically use Eggland’s Best Eggs which boasts less fat and cholesterol and more nutrients than regular eggs. These “engineered” eggs are created by controlling the chicken’s diet. For more on eggs, here’s a good article:

http://www.webmd.com/food-recipes/features/eggs-friend-or-foe.

The latest science seems to suggest that eggs are not as bad for you as once thought. I’m happy to be reunited with eggs again. I’m fond of everything made with eggs.

Serving size: 1

Ingredients:

1/4 teaspoon of olive oil
3 tablespoon grated Gruyere and Swiss cheese (cheddar or parmesan works well too)
2 eggs
1 tablespoon chopped cooked ham (I had frozen ham left over from a dinner party)
2 tablespoon thawed frozen chopped spinach
1 teaspoon chopped parsley
salt & pepper

Directions:

Pre-heat oven to 375F. Coat a medium ramekin (the size you’d use for creme brulee) with olive oil. Sprinkle even coating of cheese to the bottom of the ramekin. Crack both eggs into ramekin, being careful not to break the yolk. Sprinkle ham, spinach and parsley around the yolk. Season with salt and pepper. Bake at 375F for 12-15 minutes depending on how well you like your yolks done.

In case you are interested in seeing the episode of Julia Child’s show that inspired me to cook, here it is:

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