Beal Secondary Sports Nutrition

Breakfast 

Chia Pudding 

Ingredients 
  • 6 tablespoons chia seeds 
  • 2 cups unsweetened coconut milk 
  • ½ teaspoon vanilla extract 
  • 1 tablespoon maple syrup, honey, or sweetener of choice 
Directions 

In a bowl or mason jar, mix together chia seeds, milk, maple syrup and vanilla. If you're using a mason jar, you can put the lid on and shake the mixture to combine everything. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to "set-up" for 1-2 hours or vernight.

The chia pudding should be nice and thick, not liquidy. If it's not thick, just add more chia seeds, stir and refigerate for another 30 minutes or so. When ready to serve, divide the mixture between the two bowls, top the pudding with berries and granola and enjoy!

 

Granola 

Ingredients 
  • 3 tablespoons vegan butter
  • 4 tablespoons maple syrup 
  • ½ cup pumpkin seeds 
  • 1 tablespoon shredded coconut 
  • 3 tabespoons craisins 
  • 3 tablesoons honey 
  • 2 tablespoons ground cinnamon
  • 2 cups old-fashioned rolled oats 
Directions 

In a nonstick skillet, melt coconut oil into syrup over medium. Add next 6 ingredients and ½ teaspoon salt. Cook, stirring, 2 minutes. Add oats and cook, stirring, until golden, 5 minutes. Transfer to baking sheet to cool. 

 

Sweet potoato, pepper, and kale frittata 

Ingredients 
  • 1 sweet potato, grated
  • 1 red pepper, small dice
  • 1 small onion, small dice
  • ½ bunch kale, veins removed and thinly chopped
  • 1 teaspoon smoked paprika 
  • ½ cup nutritional yeast 
  • 12 eggs
  • salt and pepper to taste 
  • ¼ cup olive oil
Directions 

In a large bowl, whisk together the eggs with smoked paprika and salt and pepper to taste and set aside.

Heat ¼ cup olive oil in a large nonstick frying pan over medium heat, and add onions, and sweet potatoes. Cook about 5 minutes, then add red peppers. Continue cooking until sweet potatoes are well cooked and onions and peppers are very soft, about 8 minutes.

Add kale and continue cooking about 4 minutes until kale is softened and wilted. Turn heat down to low and add eggs. Mix around in the pan until thoroughly mixed with vegetables and then sprinkle nutritional yeast all over the mixture and stir. 

Let sit until eggs are cooked through, then carefully flip plan upside down onto a cutting board. Cut frittata into sliced like a pizza. 

 

Blueberry and lemon thyme smoothie 

Ingredients 
  • 1 cup @5 milk or almond milk
  • 1 cup froxen blueberries 
  • ½ cup diced banana 
  • ¼ cup plain greek yogurt 

  • ½ teaspoon freshly grated lemon zest 
  • ⅛ teaspoon fresh thyme 
  • 1 teaspoon honey or agave 
  • 2 tablespoons ground flex 
Directions 

Blend all ingredients until smooth 

 

 

Lunch 

Turkey sweet potato chili 

Ingredients 
  • 1 lb lean ground turkey 
  • 1 medium onion, chopped
  • ¼ chp olive oil 
  • 2 bell peppers, chopped
  • 1 jalapeno, chopped
  • 2 cloves garlic, chopped
  • ½ tablespoons chili powder
  • 1 teaspoon dried oregano 
  • ½ teaspoon ground black pepper 
  • salt to taste 
  • 1 28 ounce diced tomato 
Directions 

Heat olive oil in a large pot over med-high heat. Add ground turkey and cook until browned (about 3 to 4 minutes). 

Add in onions and cook for 3 more minutes.

Add in peppers, jalapeno, and garlic and cook for another 2 minutes.

Add spices, diced tomatoes, tomato sauce, beans and sweet potato and bring mix to a boil. 

Once bioling lower heat to a simmer and cook for about 30-40 minutes, uncovered or until desired consistency is reached. 

 

Beet and quinoa kale salad 

Ingredients 
  • 1 cup uncooked quinoa 
  • 2 cups water
  • 1 large bunch chopped kale leaves 
  • 2 medium roasted beets, diced 
  • 1 can chickpeas, drained and rinsed 
  • ⅓ cup sunflower seeds
  • 1 and ½ oranged, segmented and cut into pieces (the other half saved for dressing) salt and pepper to taste 
Apple cider vinaigrette ingredients 
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons freshly squeezed orange juice 
  • ¾ cup light tasting extra virgin olive oil 
  • 1 clove garlic, finely minced 
  • 1 teaspoon dijon mustard 
  • 1 tablespoon maple syrup 
  • 1 tablespoon nutritional yeast (optional)
  • salt and pepper to taste 
Directions for quinoa salad and dressing 

In a small saucepan, combine the quinoa with water and bring to a boil uncovered. When it starts to boil, reduce the heat to the lowest setting, cover and simmer for 20 minutes or until the water is absorbed and the quinoa is light and fluffy. When quinoa is cooked, spread out on a baking sheet cool quickly, place in the fridge if possible to cool quicker. 

Put the chopped kale in a large bowl with ½ tablespoon of olive oil. Use your hands to massage the leaves by lightly scrunching them in your hands. Release and repeat until the leaves soften.

Segment oranges and cut into pieces, and dice roasted beets. Add to bowl of kale along with rinsed chickpeas and sunflower seeds.

Prepare the apple cider vinaigrette by mixing all the ingredients in a glass jar with a lid and shake well until combined.

Add the cooked quinoa to the bowl, add enough dressing so the salad is well coated, season with salt and pepper to taste. 

 

Avocado toast 

Ingredients 
  • 1 slice of whole grain bread, toasted 
  • ½ avocado 
  • 1 hard boiled egg, grated
  • 1 teaspoon lemon juice 
  • 1 teaspoon olive oil 
  • salt and pepper to taste 
Optional garnish 
  • thinly sliced radish
  • chopped green onions
  • herbs / micro greens 
  • hot sauce
  • spinach
  • sliced cucumber
  • sliced tomatoes
  • hemp hearts 
Directions 

Toast bread. In a small bowl, scoop out avocado and mash togther with a fork and olive oil and lemon juice. 

Grate egg ona cheese grater, mix half of the grated egg into the avocado mixture. Season with salt and pepper to taste. Spread egg and avocado mixture onto toast, and top with the rest of the grated egg. Add any other desired garnishes and season with a small pinch of salt. 

 

Dinner

Rosemary Focaccia 

Ingredients 
  • 2 cups water (slightly warmer than room temperature)
  • 2 tablespoons yeast 
  • 1 teaspoon of sugar 
  • ¼ cup olive oil 
  • 8 cups all purpose flour 
  • 4 teaspoons salt 
  • 6 tablespoons olive oil 
  • ¼ cup fresh chopped herbs
  • 3 tablespoons salt 
Directions 

In stand mixer, pour in water, sugar and yeast.

Let yeast bloom (about 2 minutes).  It will begin to foam and froth, once yeast has bloomed add the flour, salt and olive oil. 

Turn machine on number 1, and mix for 3 minutes,

Turn machine on number 2, and mix for 4 more minutes.

Spread about 1 tablespoon olive oil in a large bowl, and then scrape dough into the large bowl. Cover with saran wrap, and leave to rise in a warm place.

Known down the dough. Place dough on a baking sheet line with parchment paper, and spread dough all over the pan. Press down with fingers to create dimples all over the dough, and stretch as much as possible to reach the outside of the pan.

Brush olive oil all over the top of the dough, and sprinkle all over with rosemary and salt. Bake at 425°F until golden brown, about 25 minutes. 

 

Kale caesar salad 

Ingredients 
  • 2 bunches of kale, washed and chopped
  • 1 pint of cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • 1 cucumber, diced 
  • 2 cups plain greek yogurt
  • 4 tablespoons lemon juice
  • ½ cup grated parmesan cheese
  • 2 tablespoons dijon mustard
  • 2 cloves of garlic, minced
  • 1 teaspoon of dried oregano
  • salt and pepper 
Directions 

Pick kale off of tough veins. Wash, spin and chop kale into bite size pieces. 

Thinly slice red onions, chop cucumber, and half cherry tomatoes.

Whisk together yogurt and following 7 ingredients well and toss desired amount onto salad. 

 

Lentil Bolognese 

Ingredients 
  • 5 tablespoons of olive oil 
  • 4 cloves of garlic, minced
  • 1 carrot, finely diced 
  • 4 cups of cremini mushrooms, finely chopped 
  • 1 teaspoon of red pepper flakes 
  • ½ cup of tomato paste 
  • ¼ cup of red wine 
  • 8 cups of cooked green lentils 
  • 4 cups of canned diced tomatoes 
  • 1 cup of vegetable broth
  • ½ cup of nutritional yeast 
Directions 

In a medium pot combine oil, onion, carrot, and celery and begin to sweat. Once veg has become translucent, add mushrooms.

The mushrooms will release some water, cook until water has been absorbed. Once the liquid has been reduced add garlic, red pepper flake and tomato paste cooking for one minute.

Add the lentils, tomatoes, broth, and wine. Cook on medium to high heat until it begins to simmer. Reduce heat and simmer until flavours marry together. Add the nutritional yeast and pulse with immersion blender until desired consistency is reached (do not puree!). Serve with pasta 

 

Chia and date balls x 3 

Ingredients 
  • 6 large medjool dates, pitted (about 1 cup of dates)
  • ½ cup chia seeds 
  • 2 tablespoons cocount oil
  • ½ teaspoon vanilla, or pinch of cinnamon (optional)
  • 2 tablespoons dark chocolate chips 
  • 2 tablespoons craisins 
Directions 

Remove the pits from the dates and pulse the dates in a food processor or blender until it forms a paste. In a medium bowl, mix the chia seeds and coconut oil. It will form a thick dough. 

Next add the chocolate chops and craisins.

Roll this dough into balls, it can be eaten immediately in dough-form. Preferably put it in the fridge or freezer to give it more of a chewy texture. 

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