The Active Eagles - Expert Cookbook

THE ACTIVE EAGLES

EXPERT COOKBOOK

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As we have learned this semester, nutrition as an athlete is KEY! Making sure you have enough and the right fuel to prepare your body for a hard training session or game, that you stay adequately hydrated and fueled during your efforts, and that you replenish the nutrients that your body lost during your workouts is a topic that we all know a bit about but sometimes do not actively think about. Giving our bodies what they need to perform at our best will help us to stay on top of our A Game, recover, and can help prevent injury.

This is why we have asked our experts and special guests from this semester to share their favorite meals and to tell us a little about these dishes. We hope you have fun with mom, dad, brother, or sister trying out these recipes (we expect pictures!).

Our expert cookbook for our Eagle Athletes, combined with our online training program, is a recipe for success!

Guten Appetit!

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Table of Contents Coach Jungnickel’s Fruity & Fit Smoothie………..………………………4 Carolina Hahn’s Groovy Guacamole…………………………………...…..5 Tony Smoragiewicz’s Tasty Tiramisu……………………………………....6 Gabby Zacks’ Fabulous French Toast…………………………………...…8 Nick Xepoleas’ Delicious Fried Banana & Peanut Butter Sandwich….9 US Speedskating……………………………………………………………...10 Coach Denkhaus’ Zaubergrießbrei mit Erdbeeren……………………...11 Tanja Zimmermann’s One-Pot Farro With Tomatoes……………..…….12 DJ Frau Joerke’s Devine Banana Ice Cream………………….…….……13

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Mrs. Jungnickel’s Fruity & Fit Smoothie Perfect for the active athlete on the go, this smoothie is great for any meal time or a snack!

Ingredients 1 Banana 1 cup of frozen fruit (Berry Mix/Strawberry/Mango/Blueberry) 1 large tablespoon of almond butter 1 scoop of whey protein (optional) 1-2 cups of orange juice or other fruit juice Directions Place all ingredients in a blender and blend until smooth. Pour into a glass, garnish the rim with additional fruit, and enjoy!

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Carolina Hahn’s Groovy Guacamole Spice up your meals with this simple and delicious guacamole recipe!

Ingredients 4 ripe avocados Juice from 1 lime ½ teaspoon kosher salt 1 can diced tomatoes ¼ cup finely chopped red onion ¼ cup finely chopped cilantro ¼ teaspoon ground black pepper

Directions Halve the avocado and remove the pits. Scoop the flesh out into a large bowl.

Add the lime juice and salt and mash with a fork until you reach your desired guacamole consistency.

Stir in the tomatoes, onions, cilantro, and black pepper. For best results, cover and let the flavor meld in the refrigerator for 1 to 2 hours before serving.

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Tony Smoragiewicz’s Tasty Tiramisu Being an Olympian is hard work, and according to our triathlete Tony, an athlete needs to find a good balance between training and enjoying the good things in life- like tiramisu! This tiramisu is perfect for within 30 minutes after a hard workout to prevent hypoglycemia (“bonking”), which is when your sugars drop low and your body is craving something as creamy, sugary, and full of caffeine as this dessert.

Ingredients 1 pint heavy whipping cream 1 tablespoon vanilla 4 egg yolks 1 cup sugar 2 containers of mascarpone Espresso/strong coffee Lady fingers Cocoa powder

Directions In a medium sized bowl, whisk 1 pint of heavy whipping cream and 1 tablespoon of vanilla together until there are “peaks”.

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In a separate bowl, whisk together 4 egg yolks, 1 cup of sugar, 2 containers of mascarpone, and ⅛ cup espresso/strong coffee until it “peaks”.

Combine the whipped cream and mascarpone mixtures together with a spatula. Don’t bang or shake the bowl, as this can reduce the fluffiness of the mixture.

In a different bowl, mix together 1.5 cups of espresso/strong coffee (make sure it’s cold). Dip the Lady Fingers into the mixture. Make sure it is a VERY quick dunk and they are not submerged for long or else they will be very soggy.

Layer the bottom of your cake pan with half of the lady fingers. Then spread half of the whipped cream mix over the soaked lady fingers.

Repeat. Dust with cocoa powder before serving. Enjoy!

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Gabby Zacks’ Fabulous French Toast Before long training rides, I like to eat a big sugary breakfast. Okay, I like to eat it when I’m not training either! A quick and easy breakfast is french toast.

Ingredients Toast Eggs Milk Cinnamon Toppings: Maple syrup, whipped cream, peanut butter, fresh fruit Directions Heat up a frying pan on the stove with a little bit of butter or oil. Crack as many eggs as you want pieces of french toast in a shallow dish, like a pie dish. For two pieces of toast you would use two eggs. Add a splash of milk and a few shakes of cinnamon. Use a fork to scramble the eggs. Soak a piece of bread in the eggs for a minute or two, then flip the bread and repeat on the other side. Put the soaked bread into the hot frying pan until the egg is cooked on that side. Flip the bread and cook until the egg is cooked on the second side. Repeat for remaining pieces of bread. Enjoy with maple syrup, whipped cream, and/or peanut butter, and a tall glass of milk!

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Nick Xapoleas’ Delicious Fried Banana & Peanut Butter Sandwich Every active person needs a quick pick-me-up but light lunch or dinner before embarking on intense exercise. This mouth-watering sandwich is just the ticket!

Ingredients -Two slices of wheat bread -A banana -Honey -Cinnamon -Peanut butter -Coconut oil Directions Begin by toasting your bread slices. Apply peanut butter to both slices.

Heat up a frying pan with a teaspoon of coconut oil. Cut Your banana into slices and then fry the banana in the frying pan until the slices are browned on each side.

Once browned, place the banana slices on your bread. Add a little bit of honey and cinnamon on top of the banana, close your bread slices together and enjoy!

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US Speedskating Energy Balls Train like an Olympian using this fantastic recipe from US Speedskating!

Ingredients 1 cup old-fashioned oats ½ cup peanut butter ½ cup chocolate chips ⅓ cup honey 2 tbsp. chai seeds 1 tsp. vanilla extract Cinnamon or pumpkin spice to taste Directions 1. Stir all ingredients together in a medium bowl until thoroughly mixed.

2. Let chill in the refrigerator for 20-30 minutes 3. Once chilled, roll into balls about 1” in diameter.

4. Store in an airtight container and keep refrigerated for up to 1 week.

Yields 20-25.

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Coach Denkaus ZaubergrieĂ&#x;brei mit Erdbeeren Gesamtzeit 15 min.

Portionen 2

Zubereitungsdauer 10 min.

Schwierigkeitsgrad Leicht

Garzeit 5 min.

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Tanja Zimmermann’s One-Pot Farro With Tomatoes Fast, easy, healthy, yummy, and my sons like it too!

Serves: 4 as a side, 2 as a hearty main Ingredients 2 cups water 1 cup farro 1/2 large white onion 2 cloves garlic 9 ounces grape or cherry tomatoes Salt and pepper to taste 1 tablespoon olive oil, plus extra for drizzling Few basil leaves, cut into thin ribbons Freshly grated parmesan cheese, for serving (optional) Directions Place water and farro in a medium saucepan to presoak while you prepare the other ingredients. Adding each ingredient to the pan as you finish preparing it, cut onion in half again, and very thinly slice it into quarter-moons. Thinly slice garlic cloves as well. Halve or quarter tomatoes. Add basil, salt, pepper (to taste) and 1 tablespoon olive oil to pot, and set a timer for 15-30 minutes (depending on farro cooking time). Bring uncovered pan up to a boil, then reduce to a gentle simmer, stirring occasionally. When the timer rings, the farro should be perfectly cooked (tender but with a meaty chew), seasoned and the cooking water should be almost completely absorbed. Serve with a drizzle of olive oil and freshly grated parmesan cheese. Enjoy!

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DJ Frau Joerke’s Devine Banana Ice Cream I scream, you scream, we all scream for ice cream! We all love ice cream, but the store bought version isn’t exactly the healthiest option. Still, the active athlete needs a nice, cool snack or dessert after a workout in the heat of the summer, and our very own Frau Joerke has us covered with this healthy version of this frozen treat that’s easy to make!

Ingredients Flavorful, ripe bananas Walnuts (optional) Chocolate chips (optional) Honey (optional) Peanut butter (optional) Powdered sugar (optional)

Make sure you have ripe bananas. Peel the banana(s) and slice. Place in a freezer-safe glass bowl or freezer bag and freeze for 4 hours or more. Overnight is great.

Pulse the frozen banana slices in a food processor or powerful blender.

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Transfer the frozen banana slices into a small food processor or high-speed blender. Pulse to break up. At first, the banana pieces will look crumbled or smashed. Scrape down the food processor and keep blending. The banana will start to look gooey. It will get smoother but still have chunks of banana in it.

Suddenly, as the last bits of banana smooth out, you'll see the mixture shift from blended banana to creamy, soft-serve ice cream texture. Blend for a few more seconds to aerate the ice cream. If adding any mix-ins, like a spoonful of honey or powdered sugar for sweetness, a dollop of peanut butter or mini chocolate chips, do it now.

Transfer to an airtight container and freeze until solid. You can eat the ice cream immediately, but it will like soft serve. You can also transfer it back into the airtight container and freeze it until solid, like traditional ice cream. Just like with sorbet, you will need to stir the ice cream a few times as it freezes.

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