RECOVERY CHICKEN SOUP                                                     Makes 8 servings   

Prep 10 minutes                                                                      Crockpot 3-5 hours

 Chicken soup is perfect for a recovery meal, replacing fluid and electrolytes.  Using a crockpot allows the flavors to meld together while you go out and train.  Don’t be afraid to add different vegetables, use frozen if no fresh are available.  Barilla PLUS® pasta adds 360 mg of omega-3 fats to the recipe, as well as extra protein.

 1 (2-3 pound) bone-in chicken; remove skin

3 stalks celery with leaves, chopped

My sister came home from Finland and brought this favorite snack idea from her travels. High in the amino acid, leucine, it provides the stimulus for rebuilding muscle after exercise. Fresh tomato and basil pack in antioxidants. No wonder the Finns are so tough!

The “Finn-wich”

1 Rye krisp cracker
1/2 oz low fat mozzarella cheese
2 slices fresh tomato
1 Tbsp fresh basil
OR 2 thin cucumber slices

Stack cheese, tomato, and fresh basil or cucumber on top of rye krisp cracker.
Enjoy with a cranberry spritzer, sparkling water, or a glass of white wine.

Nutrition per Finn-wich:

Calories 74, Protein 5 g, Fat 2.4 g, Saturated fat 1.5 g, Carb 9 g, Calcium 10% DV, Iron 2% DV, vitamin A 16% DV, vitamin C 9% DV

Prep Time: 10 minutes                                           1 large servings or 2 small

             This is burrito is a great “emergency” meal when you have been running around like a crazy person and had no time to think about what to eat for dinner.  Keep the fish on hand in the freezer, stock Mexican flavored black beans and a jar of salsa in the cupboard and low fat soft burritos and low fat cheese in the refrigerator.  All of these items will “keep” for several weeks so have them in ready reserve at all times.

1 4-oz. individual frozen fillet of Alaska polluck  or other mild fish
¼ cup Mexican flavored black beans
(save rest of can for a vegetarian burrito, or side dish)
½ tsp olive oil
4-6 Tbsp mild salsa
1 oz low fat cheddar cheese (about 2 Tbsp)
1 low fat soft burrito (to reduce carbohydrate in meal, use 8” size instead of 10”)
Food oil spray

Toppings recommended for flavor and antioxidants:

Pasta is on the forbidden list for a lot of athletes.  Too many carbohydrates?  Sometimes.  If you were to swing through a typical Italian restaurant, chances are one entrée would provide over 120 grams of carbohydrate – enough for four meals.  Before you swear off a carefully twirled forkful of spaghetti, try one of my favorite, super quick meals.  Ready in less than 15 minutes, it is hardly enough time to shower while it cooks.  Start with

We’ve all heard about how good fish are for you, but let’s face it: they are not that much fun to cook.  Those omega-3’s, great fat for our hearts and brains.  Nice lean protein.  But the smell in the kitchen.  Whew!

But wait.  It can be easy if you go back to your roots.  The cupboard. Well, canned food may not exactly be your roots, but canned fish is the next best thing to the invention of the microwave.  This recipe is an oldie but goodie from the fishing experts in the Lake Superior region of the country.  Only 10 minutes to prepare, the bonus is extra patties can be slipped into a zip-lock baggy and frozen.  Next time you feel the urge for a quick burger, just dive into the freezer and have a deluxe fish burger faster than you can light a grill.