Food is Fuel - Recipe Book for SVSU Athletes

SVSU ATHLETES

SVSU ATHLETES

FOOD

FOOD

Recipes

Recipes

althy mind and b e h o ra

althy mind and b e h o ra

IS FUEL Fo

dy.

IS FUEL Fo

dy.

Contents

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Cooking Terms Glossary Liquid & Dry Equivalents and Abbreviations Serving Sizes Nutrition Facts Pantry Organization Micro Nutrients Simple vs. Complex Carbohydrates Snacks Hydration Milk Alternatives Build a Better Smoothie

Contents

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3.

4.

5.

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7.

8.

9.

10.

11.

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Cooking Terms Glossary Liquid & Dry Equivalents and Abbreviations Serving Sizes Nutrition Facts Pantry Organization Micro Nutrients Simple vs. Complex Carbohydrates Snacks Hydration Milk Alternatives Build a Better Smoothie

HEALTHY RECIPES

HEALTHY RECIPES

Here are 4 key icons throughout the book to identify your Dairy Free, Vegetarian, Vegan and Gluten Free needs.

Here are 4 key icons throughout the book to identify your Dairy Free, Vegetarian, Vegan and Gluten Free needs.

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Breakfast Drinks Lunch & Dinner Snacks Treats

DAIRY FREE

VEGETARIAN

VEGAN

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58.

75.

GLUTEN FREE

Breakfast Drinks Lunch & Dinner Snacks Treats

DAIRY FREE

VEGETARIAN

VEGAN

GLUTEN FREE

This recipe book is a product of an overarching project aimed to improve nutrition knowledge and practices of SVSU collegiate athletes. The project evolved thanks to funding from the Herbert H. and Grace A. Dow Student Research Creativity Institute to enhance dietary knowledge and behaviors of our athletes. A survey to assess nutritional knowledge and perceptions was distributed to all SVSU athletes, and small focus groups were led to further explore dietary behaviors. A service learning project was initiated to pair undergraduate kinesiology students with varsity athletic teams to serve as peer nutrition mentors. Additionally, athletes have participated in both on and off campus educational opportunities as part of this initiative. We hope this compilation of recipes and resources will further aid in fueling athletes as they learn to maximize their performance!

This recipe book is a product of an overarching project aimed to improve nutrition knowledge and practices of SVSU collegiate athletes. The project evolved thanks to funding from the Herbert H. and Grace A. Dow Student Research Creativity Institute to enhance dietary knowledge and behaviors of our athletes. A survey to assess nutritional knowledge and perceptions was distributed to all SVSU athletes, and small focus groups were led to further explore dietary behaviors. A service learning project was initiated to pair undergraduate kinesiology students with varsity athletic teams to serve as peer nutrition mentors. Additionally, athletes have participated in both on and off campus educational opportunities as part of this initiative. We hope this compilation of recipes and resources will further aid in fueling athletes as they learn to maximize their performance!

All efforts to improve nutritional knowledge and behaviors among SVSU athletes would not have been possible without the guidance and mentorship of Dr. Becca Schlaff, Assistant Professor of Kinesiology. It is people like you who make Saginaw Valley State University “something more, something better.” Thank you. We would also like to thank the many individuals who contributed their favorite healthy recipes for the benefit of our collegiate athletes. Special recognition goes to Rachel Clements, Tatum Goldufsky, Melissa Jones, Kari Tennyson and SVSU University Communications for doing the layout and graphic design of this book. Finally, thank you to the Herbert H. and Grace A. Dow Student Research Creativity Institute for the funding of this project. Cook to Eat, Eat to Compete!

All efforts to improve nutritional knowledge and behaviors among SVSU athletes would not have been possible without the guidance and mentorship of Dr. Becca Schlaff, Assistant Professor of Kinesiology. It is people like you who make Saginaw Valley State University “something more, something better.” Thank you. We would also like to thank the many individuals who contributed their favorite healthy recipes for the benefit of our collegiate athletes. Special recognition goes to Rachel Clements, Tatum Goldufsky, Melissa Jones, Kari Tennyson and SVSU University Communications for doing the layout and graphic design of this book. Finally, thank you to the Herbert H. and Grace A. Dow Student Research Creativity Institute for the funding of this project. Cook to Eat, Eat to Compete!

Cooking Terms Glossary AL DENTE: ������ Italian term used to describe pasta that is cooked until it offers a slight resistance to the bite.

BAKE: ������������� To cook by dry heat, usually in the oven.

BASTE: ����������� To moisten foods during cooking with pan drippings or special sauce to add flavor and prevent drying.

BEAT: �������������� To mix rapidly in order to make a mixture smooth and light by incorporating as much air as possible.

BLANCH: �������� To immerse in rapidly boiling water and allow to cook slightly.

BOIL: �������������� To heat a liquid until bubbles break continually on the surface.

BROIL: ������������ To cook on a grill under strong, direct heat.

CARAMELIZE: To heat sugar in order to turn it brown and give it a special taste.

CHOP: ������������ To cut solids into pieces with a sharp knife or other chopping device CREAM: ���������� To soften a fat, especially butter, by beating it at room temperature.

Butter and sugar are often creamed together, making a smooth, soft paste.

CURE: ������������ To preserve meats by drying and salting and/or smoking.

DREDGE: ������� To sprinkle or coat with flour or other fine substance.

FLAKE: ����������� To break lightly into small pieces.

GLAZE: ����������� To cook with a thin sugar syrup cooked to crack stage; mixture may be thickened slightly.

JULIENNE: ����� To cut vegetables, fruits, or cheeses into thin strips.

MARINATE: ��� To flavor and moisturize pieces of meat, poultry, seafood or vegetable by soaking them in or brushing them with a liquid mixture of seasonings known as a marinade.

Dry marinade mixtures composed of salt, pepper, herbs or spices may also be rubbed into meat, poultry or seafood.

MINCE: ����������� To cut or chop food into extremely small pieces.

PARE: ������������ To remove the outermost skin of a fruit or vegetable.

POACH: ��������� To cook very gently in hot liquid kept just below the boiling point.

SAUTÉ: ����������� To cook in a pan at a relatively high temperature with a small amount of fat.

SCORE: ���������� To cut narrow grooves or gashes partway through the outer surface of food.

SIMMER: �������� To cook slowly in liquid over low heat at a temperature of about 180°. The surface of the liquid should be barely moving, broken from time to time by slowly rising bubbles.

STEAM: ��������� To cook in steam in a pressure cooker, deep well cooker, double boiler, or a steamer made by fitting a rack in a kettle with a tight cover. A small amount of boiling water is used, more water being added during steaming process, if necessary.

STEW: ������������ To simmer slowly in a small amount of liquid for a long time.

WHIP: ������������ To beat rapidly to incorporate air and produce expansion, as in heavy cream or egg whites. *Adapted from “Glossary of Cooking Terms,” accessible at: d.umn.edu/~alphanu/cookery/glossary_cooking.html

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Liquid & Dry Equivalents and Abbreviations

Serving Sizes

EQUIVALENTS: 1 gallon = 4 quarts = 8 pints = 16 cups = 128 ounces = 3.8 liters 1 Tbsp. = 3 tsp. = ½ fluid ounce = 15 milliliters 1 pint = 2 cups = 16 ounces 1 cup = 8 ounces = 240 milliliters ¼ cup = 4 Tbsp. = 12 tsp. = 2 ounces = 60 milliliters 1 Tbsp. = 3 tsp.

1/8 cup = 2 Tbsp. ¼ cup = 4 Tbsp.

1/3 cup = 5 Tbsp. + 1 tsp. ½ cup = 8 Tbsp.

2/3 cup = 10 Tbsp. + 2 tsp. ¾ cup = 12 Tbsp.

1 cup = 48 tsp.

1 cup = 16 Tbsp.

8 fluid ounces = 1 cup 1 pint = 2 cups 1 quart = 2 pints 4 cups = 1 quart 1 gallon = 4 quarts 16 ounces = 1 pound

1 oz. cheese = 4 dice

ABBREVIATIONS: Tablespoon = Tbsp. teaspoon = tsp. cup = c. ounce = oz. pound = lb.

Since many of us do not have scales or measuring tools readily available to portion out serving sizes, below are several visual estimates of common serving sizes.

1 oz. meat, chicken, pork = 1 deck of cards 1 tsp. butter, salad dressing, oil = 1 thumb tip 1 c. cooked pasta, rice = 1 tennis ball 1 oz. chips, candy, nuts = 1 handful 2 Tbsp. peanut butter = 1 golf ball ½ c. vegetables, fruit = 1 light bulb 1 c. leafy greens = 1 baseball 1 medium potato = 1 computer mouse

Eating on the Run Don’t let travel get in the way of your nutrition! Here are some tips on how to stay healthy and satisfied when eating on the go: Panera Bread – ½ Mediterranean Veggie Sandwich with Black Bean Soup Carbohydrates: 83 grams Fats: 8 grams Protein: 20 grams Chipotle – Burrito Salad Bowl Carbohydrates: 85 grams Fats: 26 grams Protein: 17.5 grams Tropical Smoothie – Hummus Veggie Wrap Carbohydrates: 81 grams Fats: 23 grams Proteins: 21 grams

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Nutrition Facts - Serving Size is the amount per serving for one person - Calories are a measure of energy the food provides - Total Fat is the total amount of dietary fat per serving - Saturated Fat is a portion of the total dietary fat per serving that raises total and LDL (bad) cholesterol - Trans Fat is a portion of the total dietary fat per serving that is created artificially and raises LDL (bad) cholesterol and lowers HDL (good) cholesterol - Cholesterol is necessary for bodily functions, but too much cholesterol can contribute to heart disease - The Sodium value is the content of salt a food contains - Carbohydrates are the fastest and easiest energy source for the body - Fiber helps keep the digestive system functioning properly - Sugar content does not have a % daily value but is important to consider - Protein helps rebuild torn muscle fibers after a workout - Vitamins are essential for various bodily functions and overall health - The List of Ingredients (or what is in the food) goes in order of prevalence by weight - % Daily Value shows the percentage of the daily recommendations of nutrients the food provides NUTRITION FACTS ARE REQUIRED BY THE FOOD AND DRUG ADMINISTRATION TO BE PUT ON ALL PACKAGED FOOD. NUTRITION FACTS LET CONSUMERS KNOW WHAT IS IN THE FOOD THEY EAT SO THAT THEY CAN EASILY TRACK AND MEET THEIR DAILY NUTRIENT REQUIREMENTS.

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Tips for Pantry Organization KEEP IT FRESH Place baking supplies, cereals and/or oats in clear canisters with tight-fitting lids.

RAISED STORAGE A set of bleachers for cans and jars allows you to view your whole inventory at a glance, guaranteeing nothing gets lost in the back of the cabinet.

EQUIPMENT STORAGE Try to store equipment, such as mixing bowls or baking pans, in the pantry near the baking supplies.

TRAY TIP Store bags of rice and beans in trays with tall sides. Long, narrow trays use the full cabinet depth and slide easily.

SNACK TIME Store individually wrapped snacks out of their boxes and in a bin. Organize snacks by type and label in each bin.

STORE TOGETHER Group items you use simultaneously in a container so you just have to pull it out rather than hunt for individual items.

Example: Place baking ingredients – vanilla, baking powder, etc. in one tray!

EASY FINDS Place frequently used items at eye level in the pantry. Use floor space for recycling containers and produce bins.

ROUND & ROUND Use lazy Susan’s to contain jars, bottles, sandwich spreads, vinegars and oils.

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Mastering Macronutrients Food can be broken down into 3 macronutrients (nutrients the body needs a large quantity of): CARBOHYDRATES, FATS, AND PROTEINS THESE NUTRIENTS PROVIDE CALORIES (ENERGY!) CARBS: Why you need them: Carbs are the body’s main source of fuel for all physical activity.

How you use them: Carbs are broken down into glucose, which is an important source of energy in the body.

Where you find them: Grains, fruits, vegetables, dairy, and sweets.

Simple vs. Complex Carbohydrates SIMPLE “Sweet tasting foods” • Bananas • Mangos • Raw honey • 100% fruit juice • Sports drinks • Table sugar

When should I consume them?

When immediate energy is needed!

FATS: Why you need them: Fats are essential in cell, nerve tissue, and hormone production. They provide protection and insulation.

How you use them: Fats are the primary fuel source during low-to-moderate intensity exercise.

Where you find them: Oils, avocados, nuts, seeds, butter, margarine, and salad dressings.

PROTEINS: Why you need them: Proteins are essential for muscle growth, development, and tissue repair.

How you use them: Proteins are not used as fuel, but aid in recovery after exercise.

Where you find them: Meats, poultry, fish, cheese, milk, beans, and nuts.

Get Energized!

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COMPLEX • Bread • Rice • Cereal • Legumes (dried beans & peas) • Potatoes • Pasta • Oats • Granola

When should I consume them?

All of the time – they provide energy over a long period of time.

Choose whole grains whenever possible.

Best Food Sources

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Pack a Snack:

Hydration

Nuts: Almonds, Pistachios, Walnuts, Pecans, Peanuts, Macadamias, Cashews

BEFORE ACTIVITY: 4 hours prior—consume 13-20 oz. of water 2 hours prior—if urine is still dark or no urine is produced, consume another 13-20 oz. of water 10-20 minutes prior—consume 7-10 oz. of water

Build Your Own Trail Mix!

Grains: Pretzels, Whole Grain Cereal, Granola, Popcorn Seeds: Pumpkin Seeds, Sunflower Seeds, Hemp Seeds, Flaxseeds Dried Fruit: Banana Chips, Cranberries, Mango, Apricot, Pineapple, Raisins Sweets: Dark Chocolate, Candy, Mini Marshmallows

Snack Swap INSTEAD OF THIS… …TRY THIS! Sugar Maple Syrup, Honey Sour Cream Plain Greek Yogurt Butter Avocado All-Purpose Flour Whole Wheat Flour White Potatoes Sweet Potatoes Pasta Quinoa Regular Peanut Butter Natural Peanut Butter White Rice Brown Rice White Bread Whole Grain Bread Flour Tortillas Corn Tortillas

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DURING ACTIVITY: Drink 7-10 oz. of water every 10-20 minutes AFTER ACTIVITY: Consume 16-24 oz. of water for every pound of body weight lost during activity HYDRATION TIPS: -If you are thirsty, you are already dehydrated -Begin hydrating hours before activity, not minutes -Stay hydrated to stay focused -Avoid sugary drinks like pop or juice before activity DAILY HYDRATION RECOMMENDATION: Total calories consumed/240 = cups of water Ex: Sally consumed 3,500 calories today 3,500 calories/240 = 14.5 cups Sally should consume 14.5 cups of water This is equivalent to about six 20 oz. bottles SHOULD YOU SUBSTITUTE A SPORTS DRINK? The only time a drink like Gatorade or Powerade should take the place of water is if activity lasts longer than 90 minutes. This will help replenish electrolytes lost during long activity.

Hydrate!

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Milk Alternatives DAIRY: -1 glass (8 oz.) contains almost 1/3 of your daily recommended value of Calcium and Vitamin D -Provides a good balance of post-workout carbs and protein -Contains lactose, a carbohydrate that may cause digestive problems in some people -Used to make most cheeses, yogurts, and creams (including ice cream!)

ALMOND: -Made from ground almonds pureed with water -Lower in calories than dairy milk -Available in different flavors, some sweetened and some unsweetened -Lower in protein and carbs than dairy milk, but slightly higher in fat than reduced-fat dairy -Fortified with Calcium and Vitamin D

SOY: -Made from grinding soaked soybeans with water -Higher in protein than almond milk -Low in saturated fat and cholesterol -Available in many flavors, sweetened and unsweetened -Fortified with Calcium and Vitamin D

COCONUT: -Liquid that comes from the meat of a coconut -Higher in fat than most other types of milk -Often used in tropical cuisines and curry dishes -Similar creamy consistency to some dairy products -Fortified with Calcium and Vitamin D Other “milks” such as walnut, peanut, soy, hemp, and rice varieties may be substituted for any of these.

Check the nutrition info so you know how different varieties will fuel you!

Which is right for you?

Build a Better Smoothie

5 Simple Steps

#1 CHOOSE YOUR FRUIT Remember – sweeter fruit makes a sweeter smoothie!

Choices like bananas, pears, and mangos will make your smoothie super-sweet without adding more sugar.

POWERBOOST: Throw in greens like spinach, kale, and avocado for an extra nutrient kick! You can’t taste it, we promise. #2 CHOOSE YOUR BASE 1-2 cups of liquid normally does the job – use less for a super-creamy drink!

Good base options include dairy milk, almond milk, coconut water, water, iced tea, iced coffee, and 100% fruit juice.

TIP: Use a liquid type that complements your fruit! Going for a tropical feel? Pick mangoes and pineapple, and pair with coconut water. #3 ADD A THICKENER Nut butters, yogurt, chia seeds, and oats are great additions to give your smoothie more texture and flavor! #4 SPICE IT UP Flavor your drink with cinnamon, ginger, nutmeg, maple syrup, honey, vanilla – whatever your heart desires! To cut back on added sugar, avoid sweeteners and load up on flavorful spices instead. #5 ADD A BOOST Top your smoothie off with a little something extra! Protein powder, flaxseeds, unsweetened coconut, cherry tart, and aloe vera are all “extras” that can provide a little more nutrition to your smoothie & overall health!

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Apple Cinnamon Pancakes SERVINGS: 8 PANCAKES TIME: 10 MINUTES

BREAKFAST APPLE CINNAMON PANCAKES LOW-FAT BLUEBERRY BRAN MUFFINS EGG SANDWICH GRANOLA MICROWAVE FRENCH TOAST OVERNIGHT OATS ON-THE-GO PEANUT BUTTER TOAST SPINACH & HAM SCRAMBLE SWEET POTATO PANCAKE VEGGIE OMELET YUMMY WAFFLES ZUCCHINI BREAD PANCAKES

Ingredients: • 1 apple • 2 bananas • 2 eggs • 2 Tbsp. almond butter • 1½ tsp. cinnamon • ½ tsp. nutmeg • 1 tsp. vanilla extract, pure • Coconut oil for cooking pancakes Directions: 1. Mash the 2 bananas with a fork.

2. Whisk 2 eggs in a bowl.

3. Add the mashed up banana to the eggs.

4. Chop up 1 apple – choose your favorite kind.

5. Stir bananas, eggs and apple chunks together.

6. Next, add the almond butter, cinnamon, nutmeg and vanilla.

7. Combine into a pancake batter.

8. Pour batter into frying pan and cook with a small amount of coconut oil over medium-low heat.

Note: Make these a little smaller than traditional pancakes. They shouldn’t be wider than your spatula. They will cook more evenly and be easier to flip that way.

9. Top with fresh fruit or maple syrup.

Nutrition Information (per pancake): Calories: 73 Fat: 4g Carbs: 9g Fiber: 2g Protein: 3g CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SAGINAW VALLEY STATE UNIVERSITY FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

*Recipe adapted from Paleo Newbie Recipes, accessible at: paleonewbie.com/recipe-breakfast/paleo-apple-cinnamon-pancakes/

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Low-Fat Blueberry Bran Muffins SERVINGS: 12 MUFFINS TIME: 15-20 MINUTES Ingredients: • 1 ½ c. wheat bran • 1 c. nonfat milk • ½ c. unsweetened applesauce • 1 egg • 2/3 c. brown sugar • ½ tsp. vanilla extract • ½ c. all-purpose flour • ½ c. whole wheat flour • 1 tsp. baking soda • 1 tsp. baking powder • ½ tsp. salt • 1 c. blueberries Directions: 1. Preheat oven to 375 degrees.

2. Grease muffin cups or use paper muffin liners.

3. Mix together wheat bran and milk, and let stand for 10 minutes.

4. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla.

5. Beat in bran mixture.

6. Sift together all-purpose flour, whole-wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended.

7. Fold in blueberries. Scoop evenly into 12 muffin cups.

8. Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped.

Nutrition Information (per muffin): Calories: 122 Fat: 1g Carbs: 33g Fiber: 4g Protein: 4g CONTRIBUTOR: CASEY LAKE, ELEMENTS FOR WOMEN FAVORITE SPORT: SOCCER HOMETOWN: MONTROSE, MI FAVORITE QUOTE: “WHEN SOMEONE TELLS YOU ‘YOU CAN’T,’ TURN AROUND AND SAY ‘WATCH ME.’”

*Recipe accessible at: allrecipes.com/recipe/low-fat-blueberry-bran-muffins/

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Egg Sandwich SERVINGS: 1 Ingredients: • 1 egg • ½ handful of spinach • 1 slice low-fat cheese • 1 slice Canadian bacon • English muffin Directions: 1. Cook egg whichever way you prefer (scrambled, over easy, sunny side up, etc.).

2. Place egg, spinach, low fat cheese and Canadian bacon on English muffin.

Nutrition Information (per sandwich): Calories: 300 Fat: 10g Carbs: 29g Fiber: 5g Protein: 25g CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SVSU FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

*Recipe taken from Greatist contributor Lisa Lavalle Overmyer, accessible at: greatist.com/fitness/50-awesome-pre-and-post-workout-snacks

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing.”

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Granola

Microwave French Toast

SERVINGS: 20

SERVINGS: 1 TIME: 5 MINUTES

Ingredients: • 4 c. of rolled oats • 2 c. of pecans or almonds • Dried fruit (optional) • Splash of vanilla extract • 6 Tbsp. of honey Directions: 1. Mix together to coat.

2. Bake 13-15 minutes at 350, mixing occasionally.

3. Great to use as trail mix or eat with yogurt!

Nutrition Information (per serving, calculated without dried fruit): Calories: 158 Fat: 9g Carbs: 18g Fiber: 3g Protein: 4g CONTRIBUTOR: TERI RICKETTS, COLLEGE NURSING INSTRUCTOR (SAGINAW PUBLIC SCHOOL SYSTEM), CERTIFIED LEGAL NURSE CONSULTANT FAVORITE SPORT: CROSS-COUNTRY RUNNING HOMETOWN: SAGINAW, MI FAVORITE QUOTE: “YOU CAN’T SUCCEED IF YOU NEVER TRY.”

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“You can’t succeed if you never try.”

Ingredients: • 2-3 slices whole wheat bread, ripped up • 2-3 egg whites • ½ tsp. cinnamon • 1Tbsp. stevia (or other natural sweetener) • 1 tsp. vanilla extract Directions: 1. Scramble egg whites, cinnamon, stevia, and vanilla in a bowl.

2. Pour mixture over ripped up bread. Stir so that bread is fully coated.

3. Microwave for 45 seconds. Check to see if eggs set. Microwave for another 45 seconds.

4. Check to see if eggs set. Repeat process until eggs set.

5. Garnish with toppings of your choice.

Nutrition Information (per serving): Calories: 220 Fat: 4g Carbs: 36g Fiber: 5g Protein: 13g CONTRIBUTOR: ALEXANDRIA MARQUARDT FAVORITE SPORT: BODYBUILDING HOMETOWN: BAY CITY, MI FAVORITE QUOTE: “SHE BELIEVED SHE COULD, SO SHE DID.”

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Overnight Oats SERVINGS: 1 Ingredients: • 2/3 c. almond milk • 3/4 c. old fashioned oats • ½ c. plain Greek yogurt • 1 scoop whey protein (I used chocolate or vanilla) • Dash of cinnamon (optional) Directions: 1. Put all the ingredients into an airtight container, such as a pint Mason jar. Put the lid on tightly and shake it up until you see all the ingredients blended together.

2. Put container into refrigerator overnight.

3. The next morning, pull the container out of the fridge, give it a couple more shakes and open it up. It’s ready to top with some of your favorite fruits or nuts such as bananas, sliced almonds, blueberries, and more!

Nutritional Information (per serving, without added toppings): Calories: 430 Total Fat: 9g Total Carbs: 43g Fiber: 12g Protein: 46g

On-The-Go Peanut Butter Toast SERVINGS: 1 Ingredients: • 2 slices of 100% whole grain bread • 2 Tbsp. peanut butter • 1 banana, sliced • Raisins Directions: 1. Toast the slices of bread.

2. Top with peanut butter and sliced banana and/or raisins.

Nutrition Information (per serving): Calories: 580 Fat: 19g Carbs: 90g Fiber: 11g Protein: 18g CONTRIBUTOR: RYAN MCGRAW, OWNER, SAGINAW ATHLETIC CLUB

CONTRIBUTOR: NATHAN A. PETERS, PRESIDENT, STUDENT EXERCISE SCIENCE ASSOCIATION FAVORITE SPORT: FOOTBALL, POWERLIFTING HOMETOWN: DECKERVILLE, MI FAVORITE QUOTE: “BY FAILING TO PREPARE, YOU ARE PREPARING TO FAIL.” BENJAMIN FRANKLIN

*Recipe adapted from “Overnight Oats – Health Eating Breakfast Recipes,” accessible at: buffdudes.us/2014/05/overnight-oats-easy-breakfast-recipes.html

“By failing to prepare, you are preparing to fail.”

- Benjamin Franklin

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Spinach and Ham Scramble

Sweet Potato Pancake

SERVINGS: 1 TIME: 5 MINUTES

Ingredients: • 4 oz. sweet potato, baked and mashed • 4 egg whites • ½ scoop of vanilla whey protein • Cinnamon to taste

Ingredients: • 2-3 eggs • ½ c. spinach • 1-2 slices ham • Coconut oil • Salt & pepper to taste Directions: 1. Coat bowl or mug with coconut oil.

2. Crack eggs in a bowl or mug; beat well with a fork.

3. Add ham to eggs.

4. Microwave on high for 45 seconds; take out and stir.

5. Add spinach and microwave again for 30 seconds.

6. Top with salt and pepper to taste.

Nutrition Information (per serving): Calories: 287 Fat: 18g Carbs: 4g Fiber: 0g Protein: 26g

SERVINGS: 1

Directions: 1. Mix all ingredients well until batter is formed.

2. Heat non-stick sprayed pan.

3. Poor batter making pancakes and cook on low heat until the cakes are set.

Flip and allow to cook through.

Nutrition Information (per serving): Total calories: 235 Fat: 2g Carbs: 25g Fiber: 4g Protein: 30g CONTRIBUTOR: MICHELLE ROUSSEAU, GEMINI FITNESS FAVORITE SPORT: RUNNING HOMETOWN: ST CHARLES, MICHIGAN FAVORITE QUOTE: “BELIEVE YOU CAN, AND YOU WILL.”

CONTRIBUTOR: ALEXANDRIA MARQUARDT FAVORITE SPORT: BODYBUILDING HOMETOWN: BAY CITY, MI FAVORITE QUOTE: “SHE BELIEVED SHE COULD SO SHE DID.”

*Original recipe taken from Monica Bravo, accessible at bravoforpaleo.com/2013/12/04/spinach-ham-scramble-recipe/

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“Believe you can, and you will.”

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Veggie Omelet

Yummy Waffles

SERVES: 1

SERVINGS: 2

Ingredients: • 2 whole eggs cooked in 1 tsp. of water • 1 cup sautéed seasonal vegetables *Vegetables may vary depending on your preference!

Ingredients: • ½ c. cottage cheese • 2 eggs • ½ c. water • 2 tsp. olive oil • a few shakes of cinnamon • 1 1/3 c. oatmeal • 1 tsp. baking powder

Instructions: 1. Mix together and enjoy!

Nutrition Information (per serving): Calories: 175 Fat: 10g Carbs: 6g Fiber: 2g Protein: 14g CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SVSU FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

*Recipe taken from: greatist.com/fitness/50-awesome-pre-and-post-workout-snacks

Directions: 1. In blender or food processor blend oatmeal & baking powder until powdered.

Set aside.

2. Blend cottage cheese, eggs, water, vanilla, cinnamon, & oil until smooth. Mix all ingredients together and make waffles. ** Note: Single batch doesn’t make much, double batch is best.

Nutrition Info (per ½ batch): Calories: 350 Fat: 14g Carbs: 38g Fiber: 5g Protein: 20g CONTRIBUTOR: LAURA J. PEET, CHHC, UNIQUE & HEALTHY YOU-HEALTH COACHING FAVORITE SPORT: RUNNING, HOCKEY HOMETOWN: LAPEER, MI FAVORITE QUOTE: “LIFE IS NOT ABOUT WAITING FOR THE STORM TO PASS, BUT LEARNING TO DANCE IN THE RAIN!”

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“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing.”

“Life is not about waiting for the storm to pass, but learning to dance in the rain! ” 24

Zucchini Bread Pancakes SERVINGS: 10-12 PANCAKES Ingredients: • 2 large eggs • 3 Tbsp. olive oil • 2 Tbsp. light brown, dark brown or granulated sugar • ¼ c. buttermilk or 2 tablespoons each of milk and plain yogurt, whisked until smooth • ½ tsp. vanilla extract • 2 c. shredded zucchini (1 1/2 medium zucchini), heaping cups are fine • 1 c. all-purpose flour (half can seamlessly be swapped with a whole wheat flour) • ¼ tsp. table salt • 1 tsp. baking soda • 1 tsp. ground cinnamon • 1/8 tsp. ground or freshly grated nutmeg • Butter or oil, for coating skillet Directions: 1. In a large bowl, combine eggs, olive oil, sugar, buttermilk and vanilla until smooth.

2. Stir in zucchini shreds. In a smaller bowl, whisk together flour, salt, baking soda, cinnamon and nutmeg.

3. Stir dry ingredients into zucchini batter, mixing until just combined.

4. Preheat oven to 200°F and place a tray — foil-lined if you’re into doing fewer dishes later — on a middle rack.

5. Heat a large, heavy skillet (my favorite for pancakes is a cast-iron) over medium heat.

Once hot, melt a pat of butter in pan and swirl it around until it sizzles.

6. Scoop scant ¼ cup dollops of batter (mine were about 3 tablespoons each) in pan so the puddles do not touch. Cook until bubbles appear on the surface, about 2 to 3 minutes.

7. Flip pancakes and cook another minute or two, until golden underneath. Transfer pancakes to prepared pan to keep warm as well as ensure that they’re all cooked through when they’re served.

8. Repeat with remaining batter. Serve warm. Repeat next weekend.

DRINKS CHUNKY MONKEY SHAKE STRAWBERRY OATMEAL BREAKFAST SMOOTHIE VEGGIE SHAKE RECIPE

Nutrition Info (per pancake): Calories: 100 Fat: 5g Carbs: 12g Fiber: 1g Protein: 3g *Recipe accessible at: smittenkitchen.com/blog/2012/07/zucchini-bread-pancakes/ CONTRIBUTOR: GREG DARDAS & JILL GUSHOW FAVORITE SPORT: RUNNING FAVORITE QUOTE: “ALL PERSONS, LIVING AND DEAD, ARE PURELY COINCIDENTAL.” - KURT VONNEGUT

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Chunky Monkey Shake SERVINGS: 1 Ingredients: • 1 medium banana • 1 Tbsp. of peanut butter • 1 c. low-fat chocolate milk, blended with ice Instructions: 1. Blend mixture together and enjoy!

Nutrition Information (per shake): Calories: 368 Fat: 11g Carbs: 56g Fiber: 5g Protein: 13g CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SVSU FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

*Recipe taken from: greatist.com/fitness/50-awesome-pre-and-post-workout-snacks

Strawberry Oatmeal Breakfast Smoothie SERVINGS: 1 Ingredients: • 1 c. soy milk • ½ c. rolled oats • 1 banana, broken into chunks • 14 frozen strawberries • ½ tsp. vanilla extract • 1 ½ tsp. white sugar Directions: 1. In a blender, combine soymilk, oats, banana and strawberries.

2. Add vanilla and sugar if desired.

3. Blend until smooth. Pour into glasses and serve.

Nutrition Info (per smoothie): Calories: 420 Fat: 7g Carbs: 82g Fiber: 11g Protein: 13g CONTRIBUTOR: CASEY LAKE, ELEMENTS FOR WOMEN FAVORITE SPORT: SOCCER HOMETOWN: MONTROSE, MI FAVORITE QUOTE: “WHEN SOMEONE TELLS YOU ‘YOU CAN’T,’ TURN AROUND AND SAY ‘WATCH ME.’”

*Recipe taken from: allrecipes.com/recipe/strawberry-oatmeal-breakfast-smoothie/

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“When someone tells you ‘you can’t,’ turn around and say ‘watch me.’”

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Veggie Shake Recipe SERVINGS: 1 Ingredients: • ½ c. frozen strawberries • ¼ c. frozen blueberries • ½ banana • 1-2 c. of mixed greens (spinach, romaine lettuce, etc.)

• ¾ c. water Directions: 1. Blend and enjoy!

Nutrition Information (per shake): Calories: 110 Fat: 1g Carbs: 25g Fiber: 5g Protein: 2g CONTRIBUTOR: DR. DANIEL KEHRES D.C., KEHRES HEALTH & CHIROPRACTIC FAVORITE SPORT: TRACK, FOOTBALL HOMETOWN: MASON, MI FAVORITE QUOTE: “THE DOCTOR OF THE FUTURE WILL GIVE NO MEDICINE BUT WILL INTEREST PATIENTS IN THE CARE OF THE HUMAN FRAME, IN DIET AND IN THE CAUSE AND PREVENTION OF DISEASE.” -THOMAS EDISON

LUNCH & DINNER AFRICAN CHICKEN PEANUT STEW CHICKEN ALFREDO AND RICE CASSEROLE EASY NOT-FROM-A-BOX PASTA FARRO MUSHROOM SOUP GLAZED CARROTS SWEET AND HOT GLAZED SALMON HEUVOS RANCHEROS FOR THE BUSY ATHLETE HONEY MUSTARD GRILLED CHICKEN LEMON PEPPER BEEF AND VEGETABLE SKILLET LENTIL AND SPLIT PEA SALAD OVEN ROASTED POTATOES PASTA WITH LENTILS AND KALE POLENTA MARINARA AVOCADO, CHICKPEA AND QUINOA SALAD SHRIMP ENCHILADAS WITH ROASTED SWEET POTATOES AND PARSNIPS SPRING ASPARAGUS PANCETTA HASH VEGAN TACOS SWEET POTATO NACHOS WITH HOMEMADE GUACAMOLE TASTY TOFU TACOS

“The doctor of the future will give no medicine but will interest patients in the care of the human frame, in diet and in the cause and prevention of disease.” -Thomas Edison

TEAM PASTA DINNER TUNA PATTIES TURK-CADO PASTA VEGAN GOULASH VEGAN QUINOA & SWEET POTATO CHILI VEGAN RICE BOWL WHITE CHICKEN CHILI VEGAN STIR-FRY

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African Chicken Peanut Stew SERVINGS: 8-10 Ingredients: • 3 lbs. free range chicken thighs • 3 Tbsp. coconut oil • 1 white onion, sliced • Fresh ginger, approx. 3-inch piece, peeled and minced • 7 garlic cloves, chopped • 3 lbs. sweet potatoes, peeled and cubed • 1 28-oz. can of crushed tomatoes • 1 quart chicken stock • 1 c. peanut butter • 1 c. unsalted, roasted peanuts • 1 Tbsp. ground coriander • Cayenne pepper to taste (1 tsp. or more) • Salt and pepper • ¼ c. fresh chopped cilantro Directions: 1. Heat coconut oil in large pot.

2. Brown chicken and remove.

3. Sauté onions for 3 minutes, stirring often.

4. Add ginger and garlic and sauté for additional 2 minutes. Add sweet potatoes.

5. Stir in all remaining ingredients except salt, pepper, and cilantro.

6. Simmer for 1 hour and remove chicken, set aside and let cool.

7. Once cooled, peel any skin off chicken and shred.

8. Place meat back in pot and simmer for additional 15 - 30 minutes.

9. Add salt and pepper to taste and stir in cilantro.

Nutrition Info (per 1/8 recipe): Calories: 723 Fat: 38g Carbs: 50g Fiber: 10g Protein: 49g CONTRIBUTOR: DREW HAUCK FAVORITE SPORT: RUNNING, TRIATHLON HOMETOWN: SAGINAW, MI

*Recipe adapted from Hank Shaw, accessible at: simplyrecipes.com/recipes/african_chicken_peanut_stew/

Chicken Alfredo and Rice Casserole SERVINGS: 4 Ingredients: • 1 10-oz. container refrigerated light Alfredo pasta sauce • ½ c. milk • 2 ½ c. cooked wild rice • 2 c. cubed cooked chicken • 1 c. frozen peas • 1/3 c. chopped bottled roasted red sweet-peppers • ¼ c. slivered almonds, toasted (optional) • 1 Tbsp. snipped fresh basil or 1/2 tsp. dried basil, crushed • 1 c. soft bread crumbs • 1 Tbsp. butter, melted Directions: 1. Preheat oven to 350 degrees F. 2. In large bowl combine pasta sauce and milk. Stir in rice, chicken, peas, sweet peppers, nuts, and basil.

3. Transfer to 1-1/2-quart baking dish.

4. Bake, covered, 30 minutes. Uncover and stir.

5. Combine breadcrumbs and melted butter; sprinkle atop.

6. Bake, uncovered, 20 to 25 minutes more or until heated through and crumbs are golden brown.

7. Let stand 5 minutes before serving.

Nutrition Info (per serving): Calories: 508 Fat: 19g Carbs: 52g Fiber: 6g Protein: 33g CONTRIBUTOR: TYLER NOBLE, USA TRIATHLON INTERN WITH THE UNITED STATES OLYMPIC COMMITTEE (USOC) FAVORITE SPORT: CROSS COUNTRY, TRACK AND FIELD HOMETOWN: SHEPHERD, MICHIGAN FAVORITE QUOTE: “DECIDE WHAT TO BE AND GO BE IT.” - THE AVETT BROTHERS

*Recipe accessible at: foodndrinkrecipes.com/chicken-alfredo-and-rice-casserole/

“Decide what to be and go be it.”

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- The Avett Brothers

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Easy Not-From-A-Box Pasta

Farro Mushroom Soup

SERVINGS: 8 TIME: 15 MINUTES

SERVES: 7 CUPS

Ingredients: • 1 16-oz package of whole wheat penne pasta • 8 Roma (plum) tomatoes, diced • ½ c. of Italian dressing • ¼ c. basil, cut and chopped • ¼ c. onion, diced • ¼ c. grated parmesan cheese Directions 1. Cook penne according to directions on package (typically, about 10 minutes in boiling water.

2. Drain the pasta.

3. In a large bowl, combine the pasta with all other ingredients.

Toss together and serve.

Nutrition Information (per serving): Calories: 280 Fat: 9g Carbs: 47g Fiber: 7g Protein: 8g CONTRIBUTOR: KARA TERRY, ATHLETIC TRAINING MAJOR, RESIDENT ASSISTANT, SVSU FAVORITE SPORT: FOOTBALL, COMPETITIVE BATON TWIRLING HOMETOWN: DAVISON, MI FAVORITE QUOTE: “THERE ARE NO TRAFFIC JAMS ALONG THE EXTRA MILE.” – ROGER STAUBACH

“There are no traffic jams along the extra mile.”

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– Roger Staubach

Ingredients: • 1/3 c. dried mushrooms like porcini • 2 Tbsp. oil • 1 medium onion, diced • 1 medium carrot, diced • 2 cloves garlic, minced • 1 lb. mushrooms (white, cremini, shiitake or a mixture) • ½ c. farro, pearled barley, or spelt, rinsed • 6 c. low sodium or salt-free beef broth or stock (vegetable, mushroom or chicken stock can be swapped) • ¼ c. dry sherry • 1 Tbsp. tomato paste • Salt and pepper to taste • 1 Tbsp. sherry vinegar Directions: 1. Cover dried mushrooms with 1 cup boiling water, and set aside for 20 minutes, or while you prepare the rest of the soup.

2. Trim and slice mushrooms, then give them a rough chop to your desired texture.

3. Heat oil in heavy-bottomed deep pot. Sauté onions and carrots over medium heat until onions begin to color, about 10 to 15 minutes.

4. Add garlic, and sauté for 30 seconds. Add fresh mushrooms, and cook until they begin to release liquid, about 5 to 10 minutes.

5. Raise heat and add barley; sauté until it begins to color (this didn’t really happen for me, because the mushroom liquid was still sloshing about).

6. Add broth, sherry and tomato paste.

7. Drain porcinis and finely chop; strain mushroom-soaking liquid to remove any grit and add to pot along with the reconstituted mushrooms.

8. Season with salt and pepper, and simmer for about 40 minutes, until barley is tender. Stir in sherry vinegar; adjust seasonings and serve.

Nutrition Information (per 1 cup): Calories: 110 Fat: 5g Carbs: 12g Fiber: 2g Protein: 5g CONTRIBUTOR: GREG DARDAS & JILL GUSHOW FAVORITE SPORT: RUNNING FAVORITE QUOTE: “ALL PERSONS, LIVING AND DEAD, ARE PURELY COINCIDENTAL.” – KURT VONNEGUT

*Recipe accessible at smittenkitchen.com/blog/2011/01/mushroom-and-farro-soup/

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Glazed Carrots SERVINGS: 4 Ingredients: • Kosher salt • 1 lb. baby carrots, tops removed • 4 Tbsp. butter • 3 Tbsp. brown sugar • ½ lemon, juiced • 1 clove garlic, smashed • 3 sprigs thyme, picked • Pinch cayenne pepper Directions: 1. Bring a pot of well-salted water to a boil.

2. Set up a bowl of well-salted ice water.

3. Blanch the carrots in the boiling water. When they are cooked but still have some crunch, plunge them immediately into the ice water. When cool, use a clean towel to rub the skin off the carrots. Reserve.

4. Add the butter, sugar, lemon juice, garlic, thyme, cayenne, and about ½ cup of water to a large skillet. Bring the pan to medium heat swirling occasionally.

5. When most of the water has reduced and the mixture seems homogeneous, remove the garlic and add the carrots. Stir until they are coated.

6. Cook for another 2 to 3 minutes or until the carrots are completely coated and hot.

Nutrition Information (per serving): Calories: 177 Fat: 12g Carbs: 20g Fiber: 3g Protein: 2g CONTRIBUTOR: MICKIE L. KNOUS, KINESIOLOGY CLINICAL COORDINATOR, SVSU FAVORITE SPORT: MSU POLE VAULT AND OLYMPIC BOBSLED HOMETOWN: NOVI, MI FAVORITE QUOTE: “BE EXCELLENT” – MICKIE KNOUS

*Recipe courtesy of Anne Burrell, show: Secrets of a Restaurant Chef, Episode: The Secret to Grilled Hanger Steak. Accessible at: foodnetwork.com/recipes/anne-burrell/glazed-baby-carrots-recipe.html

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Sweet and Hot Glazed Salmon SERVINGS: 2 TIME: 35 MINUTES Ingredients: • 1 ½ cups apricot nectar • 1/3 cup chopped dried apricots • 2 Tbsp. honey • 2 Tbsp. reduced sodium soy sauce • 1 Tbsp. grated fresh ginger • 2 cloves garlic, minced • 1/8 tsp. cayenne pepper • ¼ tsp. ground cinnamon • 1 (3/4 lb.) salmon filet without skin Directions: 1. Preheat oven broiler, and grease a boiling pan.

2. In a saucepan over medium heat, mix together the apricot nectar, dried apricots, honey, soy sauce, ginger, garlic, cinnamon and cayenne. Bring to a boil, then reduce heat to medium-low, and simmer for about 20 minutes, or until reduced by about half. Stir occasionally to prevent burning. Remove ¼ c. of the glaze for basting, and set the remaining aside.

3. Place the salmon filet on the greased broiling pan, and brush with glaze. Broil 3 inches from the heat for 8 to 12 minutes, or until salmon flakes easily with a fork. Gently turn over once during cooking, and baste frequently during the last 4 minutes. Serve with remaining glaze.

Nutrition Information (per serving): Calories: 454 Fat: 10g Carbs: 60g Fiber: 3g Protein: 33g CONTRIBUTOR: CASEY LAKE, ELEMENTS FOR WOMEN FAVORITE SPORT: SOCCER HOMETOWN: MONTROSE, MI FAVORITE QUOTE: WHEN SOMEONE TELLS YOU “YOU CAN’T,” TURN AROUND AND SAY, “WATCH ME.”

*Recipe taken from Professional and Personal Wellness, accessible at: properwell.com/recipe-of-the-month?start=40

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Heuvos Rancheros For The Busy Athlete

Honey Mustard Grilled Chicken

SERVINGS: 4

SERVINGS: 8

Ingredients: • One can of black beans • One can of tomatoes or fresh tomatoes chopped • Garlic • Onions • Eggs • Olive oil • Green chilies or other chilies to taste • Salsa, sour cream, cheese as the mood strikes • Brown rice or corn tortillas as the mood strikes

Ingredients: • ¼ cup olive oil • ¼ cup vegetable oil • ½ cup Dijon mustard • ¼ cup whole grain mustard • ¼ cup honey • 3 tsp. white wine vinegar • 4 split chicken breasts

Directions: 1. Heat oil in a skillet.

2. Add garlic and onions to cook for about five minutes over medium/medium high heat and stir so as not to burn.

3. Add black beans, green chilies, and tomatoes to skillet and let cook for about five minutes.

4. Crack as many eggs as you want over the top of the black bean and tomato mixture in the skillet.

5. Put a lid on the skillet and let simmer on medium heat while you clean up after your awesome workout.

6. Cook for 10 to 20 minutes, depending on how firm you want the egg yolks.

7. Serve over brown rice or in preheated tortillas.

8. Top with salsa, sour cream, and cheese if you like.

9. Enjoy your post workout healthy brunch!

Nutrition Information (1/4 recipe based on 4 eggs with no toppings, rice, or tortillas): Calories: 280 Fat: 10g Carbs: 32g Fiber: 9g Protein: 18g CONTRIBUTOR: JILL GUSHOW, DIRECTOR OF HR, MORLEY COMPANIES FAVORITE SPORT: TRAIL RUNNING HOMETOWN: AUBURN, MICHIGAN FAVORITE QUOTE: “A MAN ON FOOT, ON HORSEBACK OR ON A BICYCLE WILL SEE MORE, FEEL MORE, ENJOY MORE IN ONE MILE THAN THE MOTORIZED TOURISTS CAN IN A HUNDRED MILES.” - EDWARD ABBEY

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Directions: 1. Combine all ingredients. Marinate for 6-8 hours.

2. Grill chicken – basting occasionally with sauce, for approximately 35 minutes.

Nutrition Information (per ½ breast): Calories: 310 Fat: 17g Carbs: 9g Fiber: 0g Protein: 27g CONTRIBUTOR: MICKIE L. KNOUS, KINESIOLOGY CLINICAL COORDINATOR, SAGINAW VALLEY STATE UNIVERSITY FAVORITE SPORT: MSU POLE VAULT AND OLYMPIC BOBSLED HOMETOWN: NOVI, MI FAVORITE QUOTE: “BE EXCELLENT.” – MICKIE

“Be Excellent.”

– Mickie

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Lemon Pepper Beef and Vegetable Skillet

Lentil And Split Pea Salad

SERVINGS: 2 TIME: 20 MINUTES

Ingredients: • 1 c. dry lentils, rinsed • 1 c. dry split peas, rinsed • ½ c. onion or scallions, chopped • 1 c. shredded carrot • 1 red pepper, finely chopped • 1-2 tsp. minced garlic • ¼ c. red wine vinegar • 1-2 Tbsp. lemon juice • Salt and pepper as desired

Ingredients: • 5 oz. thin whole grain spaghetti noodles • ½ lb. lean ground beef (85/15 blend) • 1 small zucchini, sliced into halves • 1/3 of each of the following: red yellow & orange bell peppers, sliced • 1 ½ c. frozen peas • 4 Tbsp. lemon pepper marinade • Grated parmesan cheese to top Directions: 1. Cook pasta as directed on package, drain.

2. In a large skillet, brown the meat until almost done. Drain excess grease.

(Optional: season meat to taste).

3. Add the bell peppers and frozen peas to skillet, mix.

Cover to let peppers cook down.

4. Next, add the zucchini. Continuously stir the contents of the skillet until zucchini is of desired tenderness.

5. Add the cooked spaghetti noodles to the skillet. Top with marinade and Parmesan cheese.

Nutrition Information (per serving): Calories: 675 Fat: 26g Carbs: 75g Fiber: 13g Protein: 35g CONTRIBUTOR: CHRISTINA SWAIN, SVSU FAVORITE SPORT: CROSS COUNTRY, TRACK & FIELD HOMETOWN: SOUTH LYON, MI FAVORITE QUOTE: “ACCEPT WHAT IS, LET GO OF WHAT WAS, AND HAVE FAITH IN WHAT WILL BE.” - SONIA RICOTTI

SERVINGS: 5 (1 CUP EACH)

Directions: 1. In a pot, boil water.

2. Rinse lentils and split peas, and add to boiling water.

3. Cook for 10 minutes, (they will still be crunchy- much longer, they turn to mush).

4. While cooking, chop onion, carrot and pepper, and place in large bowl.

5. When lentils and peas are done, rinse with a strainer, and add to vegetables.

6. Add garlic, vinegar, and lemon juice. If it seems too dry, add some vegetable broth or water.

7. Refrigerate.

Nutrition Information (per serving): Calories: 112 Fat: 0g Carbs: 20g Fiber: 8g Protein: 8g CONTRIBUTOR: VALERIE ADAMS, EXERCISE SCIENCE MAJOR, SVSU FAVORITE SPORT: RUNNING, TENNIS HOMETOWN: WASHINGTON, MI FAVORITE QUOTE: “IT’S NOT WHO YOU ARE THAT HOLDS YOU BACK, IT’S WHO YOU THINK YOU’RE NOT.” *RECIPE COURTESY OF LISA MERRILL, MS. RD. CDE.

“Accept what is, let go of what was, and have faith in what will be.”

- Sonia Ricotti 39

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Oven Roasted Potatoes

Pasta With Lentils and Kale

SERVINGS: 4 TIME: 30 MINUTES

SERVINGS: 4 SERVING SIZE: 1 C. PASTA TOPPED WITH 1 ½ C. GREENS/LENTILS COMBINED

Ingredients: • 1 Tbsp. olive oil • 1 Tbsp. minced garlic • 1 Tbsp. chopped fresh basil • 1 Tbsp. chopped fresh rosemary • 1 Tbsp. chopped fresh parley • ½ tsp. red pepper flakes • ½ tsp. salt • 4 large potatoes, peeled and cubed

Ingredients: • ½ c. brown lentils • 2 c. water • 3/4 tsp. salt • 1 Tbsp. olive oil • 1 large onion, finely chopped • 1/4 tsp. black pepper • 1-2 stalks kale • 3/4 lb. penne pasta • 2 c. spinach

Directions: 1. Preheat oven to 475 degrees.

2. Combine oil, garlic, basil, rosemary, parsley, red pepper flakes, and salt in a large bowl. Toss in potatoes until evenly coated. Place potatoes in a single layer on a roasting pan or baking sheet.

3. Roast in preheated oven, turning occasionally, until potatoes are brown on all sides, 20-30 minutes.

Nutrition Information (per serving): Calories: 206 Fat: 4g Carbs: 41g Fiber: 4g Protein: 4g CONTRIBUTOR: CASEY LAKE, ELEMENTS FOR WOMEN FAVORITE SPORT: SOCCER HOMETOWN: MONTROSE, MI FAVORITE QUOTE: WHEN SOMEONE TELLS YOU “YOU CAN’T,” TURN AROUND AND SAY, “WATCH ME.”

*Recipe accessible at: allrecipes.com/recipe/healthier-oven-roasted-potatoes/

Directions: 1. Cook pasta according to the directions.

2. Simmer lentils in 2 c. water with ¼ tsp. salt in a large saucepan. Cook uncovered. Add more water if necessary to keep lentils covered. Cook for 20 minutes, or until lentils are tender (but not falling apart).

3. Sauté onions in olive oil, adding in black pepper and a pinch of salt. When onions are soft, remove from heat.

4. While onions and lentils are cooking, begin to chop or rip up kale into bite size pieces.

Steam in a pot with 1 inch of water at the bottom for 2-3 minutes until greens are bright in color but still crisp and perky.

5. Remove from heat.

6. Rinse with cold water.

7. Add kale and onions to lentils when they are done cooking. Stir well to combine. Season with salt and pepper.

Nutrition Information (per serving): Calories: 220 Fat: 5g Carbs: 38g Fiber: 7g Protein: 9g CONTRIBUTOR: LAURA J. PEET, CHHC, UNIQUE & HEALTHY YOU-HEALTH COACHING FAVORITE SPORT: RUNNING, HOCKEY HOMETOWN: LAPEER, MI FAVORITE QUOTE: “LIFE IS NOT ABOUT WAITING FOR THE STORM TO PASS, BUT LEARNING TO DANCE IN THE RAIN!”

“When someone tells you ‘you can’t,’ turn

around and say, ‘watch me.’”

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Polenta Marinara SERVINGS: 2-3 Ingredients: • 1 package polenta • 1 jar favorite spaghetti sauce (I prefer “Newman’s Own Marinara”) • Olive oil Directions: 1. Pour olive oil into fry pan, enough to cover the bottom.

2. Cut polenta into 1/2 inch thick slices.

3. Fry each side of the polenta until golden brown.

4. Heat sauce.

5. Place polenta on plate, cover with desired marinara.

Nutrition Information (per ½ recipe with 1 cup of sauce): Calories: 400 Fat: 16g Carbs: 57g Fiber: 6g Protein: 8g CONTRIBUTOR: ADAM COUGHLIN, ASSOCIATE PROFESSOR OF KINESIOLOGY, SVSU FAVORITE SPORT: ULTRA RUNNING, VOLLEYBALL HOMETOWN: MT. MORRIS, MI FAVORITE QUOTE: “TO GIVE ANYTHING LESS THAN YOUR BEST IS TO SACRIFICE THE GIFT.” - STEVE PREFONTAINE

Avocado, Chickpea and Quinoa Salad SERVINGS: 4 TIME: 30 MINUTES Ingredients: • ¾ c. dry quinoa • 1 ½ c. water • 1 can garbanzo beans/chickpeas (drained and rinsed) • 1 ½ c. cherry tomatoes cut in half • 2 avocados (diced) • 2 c. spinach • 1 bunch cilantro • ½ c. red onion • 2 small cloves of garlic

For the dressing: • Juice of 2 lemons • 2 tsp. Dijon mustard • 2 tsp. olive oil • 1 tsp. agave nectar (or honey) • ½ tsp. cumin • Dash of salt and pepper

Directions: 1. Make your quinoa first. Bring 1½ cups of water to a boil. Add quinoa, return to boil and then quickly reduce heat to medium/low and cover. Let the covered quinoa simmer for 15-18 minutes. Remove the pan from the heat and let stand, covered, for two to three minutes. Fluff the quinoa with a fork and set it aside.

2. In a food processor or blender, add your spinach and cilantro. Process the greens until they are finely diced. You can do this by hand as well if you don’t have a food processor.

3. Add the greens to a bowl, and set aside. Next, take your onion and garlic and finely dice them, and add to the greens mixture.

4. Add your garbanzo beans/chickpeas and stir until everything is combined and coated. If the quinoa is cooled, you can add it to the chickpea mixture.

5. Make your dressing by whisking all the ingredients together. Pour over salad and mix until combined.

6. Add in tomatoes and avocado and mix. Set in fridge for about 20-30 minutes before serving.

Nutrition Information (per serving): Calories: 465 Fat: 19g Carbs: 65g Fiber: 15g Protein: 14g

“To give anything less than your best is to sacrifice the gift.”

CONTRIBUTOR: BECCA SCHLAFF, ASSISTANT PROFESSOR OF KINESIOLOGY, SVSU SPORT PLAYED: SVSU CROSS COUNTRY AND TRACK (2004-2008) HOMETOWN: WIXOM, MI FAVORITE QUOTE: “WHAT LIES BEHIND US AND WHAT LIES BEFORE US ARE TINY MATTERS COMPARED TO WHAT LIES WITHIN US.” –RALPH WALDO EMERSON

*Recipe adapted from The Diva Dish, accessible at: thediva-dish.com/uncategorized/healthy-living-class-green-drinks-sweet-eats-and-salads/

- Steve Prefontaine 43

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Shrimp Enchiladas With Roasted Sweet Potatoes And Parsnips

Spring Asparagus Pancetta Hash

SERVINGS: 6

SERVINGS: 2

Ingredients: • ½ tsp. cumin seeds • 1 lb. parsnips, peeled, cut into 1/2-inch cubes • 12 oz. red-skinned sweet potatoes (yams; about 2 small), peeled, cut into 1/2-inch cubes • ½ red onion, sliced (about 1 1/2 cups) • 5 Tbsp. vegetable oil, divided • 1 tsp. chili powder • ½ tsp. dried oregano (preferably Mexican) • 1 tsp. coarse kosher salt • 1 large garlic clove, peeled • 1 small jalapeño chile, halved, seeded • 2 c. coarsely chopped fresh cilantro Nutrition Information • 1 c. chopped green onions (about 6) (per 2 filled tortillas): • 1 4-oz. can diced green chilies (preferably fire-roasted), drained Calories: 585 Fat: 30g • 2 c. purchased salsa verde or mild tomatillo salsa Carbs: 60g • 1/2 c. crema mexicana, crème fraîche, or sour cream, divided Fiber: 9g • 8 oz. cooked peeled deveined shrimp, coarsely chopped Protein: 20g • 12 6-inch-diameter corn tortillas • 8 oz. crumbled queso fresco or feta cheese (about 2 cups)

Ingredients: • ¼ lb. pancetta (a cured pork that is less salty than prosciutto, and not smoked like bacon), cut into ¼-inch dice • 1 lb. Yukon gold potatoes, peeled and cut into a ½-inch dice • 1 small yellow onion, chopped small • ½ lb. asparagus, tough ends trimmed and cut into 1-inch segments • Salt and pepper to taste **Ideas to serve with: fried eggs, dabs of goat cheese and slivers of green onions

Directions: 1. Preheat oven to 400°F. Line rimmed baking sheet with parchment paper.

2. Toast cumin seeds in small skillet over medium heat until beginning to brown, about 2 minutes. Cool.

3. Transfer to spice mill; process until finely ground.

4. Combine parsnips, sweet potatoes, and red onion in large bowl.

5. Add ground cumin, 2 Tbs. vegetable oil, chili powder, oregano, and 1 teaspoon coarse salt; toss to coat.

6. Transfer to prepared baking sheet.

7. Roast vegetables until soft and browned in spots, turning occasionally, 35 to 40 minutes. Cool.

DO AHEAD: Can be prepared 4 hours ahead. Let stand at room temperature. Preheat oven to 375°F. 1. With machine running, add garlic and jalapeño through feed tube of processor and process until finely chopped. Add cilantro, green onions, and drained green chilies. Using on/off turns, process until coarse puree forms.

3. Add salsa; process to blend. Transfer salsa mixture to large deep skillet.

4. Add ¼ c. cream and stir over medium-low heat just until warm (do not allow to boil). Remove from heat.

Season salsa mixture to taste with salt and pepper. Cover and keep warm. Measure 1 cup roasted vegetables; set aside. Transfer remaining vegetables to processor.

5. Using on/off turns, process until coarsely chopped. Transfer to large bowl.

6. Add shrimp and toss to incorporate evenly.

7. Season filling to taste with salt and pepper.

8. Heat remaining 3 Tbsp. oil in medium skillet over medium-high heat.

9. Working with 1 tortilla at a time, cook until just softened, about 15 seconds per side (do not allow to brown).

10. Transfer tortillas to paper towels to drain. Spread ½ c. salsa mixture over bottom of 15 x 10 x 2-inch dish 11. Place 1 tortilla on work surface; sprinkle generous 2 tsp. crumbled cheese down center. Top with generous ¼ c. roasted vegetable filling, arranging down center atop cheese.

12. Roll up tortilla and place, seam side down, in prepared dish. Repeat.

13. Scatter reserved 1c. roasted vegetables over enchiladas.

14. Spoon remaining salsa mixture over. Sprinkle with any remaining cheese; drizzle with remaining ¼ c. crema 15. Bake enchiladas until heated through, about 20 minutes.

Directions: 1. Heat a 12-inch cast iron frying pan over medium heat.

2. Fry the pancetta, turning it frequently so that it browns and crisps on all sides; this takes about 10 minutes. Remove it with a slotted spoon and drain it on paper towels.

3. Leave the heat on and the renderings in the pan. (With a well-seasoned cast iron, this should be all the fat you need to cook the remainder of the hash. If you’re not using a cast iron, you might need to add a tablespoon or so of oil; if you’ve skipped the pork, you’ll want to start with 2 Tbsp. oil.)

4. Add the potatoes don’t move them for a couple minutes. Use this time to season them well with salt and pepper.

5. Once they’ve gotten a little brown underneath, begin flipping and turning them, then letting them cook again for a few minutes.

6. The idea is not to fight them off the frying pan, once they’ve gotten a little color, it’s easier to flip them and you’ve gotten closer to your goal of getting them evenly browned.

7. When the potatoes are about three-fourths as crisped and brown as you’d like them — this takes about 15 minutes — add the onion. (I add this now, not earlier, because I find it often burns before the potatoes are done.)

8. Cook for an additional 5 minutes. Add the asparagus, cover the pan and cook for 5 to 8 minutes, or until crisply cooked. (Skinny asparagus will take just 5 minutes; thicker asparagus will take longer.)

9. Remove the lid; return the pancetta to the pan for another minute, to reheat.

10. Taste for seasoning and adjust if needed. Serve immediately.

Nutrition Information (per serving): Calories: 290 Fat: 2g Carbs: 55g Fiber: 9g Protein: 25g CONTRIBUTOR: GREG DARDAS & JILL GUSHOW FAVORITE SPORT: RUNNING FAVORITE QUOTE: “ALL PERSONS, LIVING AND DEAD, ARE PURELY COINCIDENTAL.” KURT VONNEGUT

*Recipe taken from: smittenkitchen.com/blog/2010/05/spring-asparagus-pancetta-hash/

CONTRIBUTOR: GREG DARDAS & JILL GUSHOW

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Vegan Tacos SERVINGS: 6-8 Ingredients: • whole wheat flour shells • 2 cups brown rice • 1 can black beans • 2 avocados • 3 Tbsp. honey • 3 Tbsp. lime juice Directions: 1. Prepare rice according to directions.

2. Halve, de-pit, scoop, and cut avocado into small chunks.

3. Rinse black beans.

4. Mix lime and honey.

5. Place rice, beans, avocado on shell, pour desired amount of honey/lime juice over taco.

Nutrition Information (per 1/8 of recipe in one tortilla): Calories: 330 Fat: 10g Carbs: 56g Fiber: 10g Protein: 9g CONTRIBUTOR: ADAM COUGHLIN, ASSOCIATE PROFESSOR OF KINESIOLOGY, SVSU FAVORITE SPORT: ULTRA RUNNING, VOLLEYBALL HOMETOWN: MT. MORRIS, MI FAVORITE QUOTE: “TO GIVE ANYTHING LESS THAN YOUR BEST IS TO SACRIFICE THE GIFT.” - STEVE PREFONTAINE

Sweet Potato Nachos with Homemade Guacamole SERVINGS: 2 FOR DINNER (NACHOS); 8 (GUACAMOLE) Ingredients: Nachos • 2 medium sweet potatoes, sliced thin • 1 c. of shredded cheese (Mexican blend or Monterey jack work best) • ½ can of black beans, drained and rinsed • 2 roma tomatoes, diced • 1 green pepper, diced • Sliced hot peppers to taste (use your favorites) • ½ small white onion (optional) • Any favorite nacho toppings can be added!

Ingredients: Guacamole • 4 avocados • 2 Tbsp. minced white onion • ½ lime squeezed (or more!)

• 1 Tbsp. minced fresh jalapeno (about ½ a pepper) • ¼ c. of chopped cilantro • Couple dashes of sea salt Directions: Nachos 1. Preheat oven to 400 degrees. Line baking sheet with parchment paper.

2. Spread out sweet potatoes on baking sheet (as flat as possible).

3. Bake for 20 minutes. Flip potatoes and bake for 20 more minutes. Check every 5 or 10 minutes for thinner slices that are browning faster, remove these slices so they don’t burn!

4. Remove from oven and add all of the toppings.

5. Place back in oven for 5-8 more minutes or until toppings are melty and delicious.

6. Remove from oven, add guacamole and enjoy!

Directions: Guacamole 1. After removing pit, add avocado to large bowl, mash and add rest of the ingredients.

“To give anything less than your best is to sacrifice the gift.”

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- Steve Prefontaine

Nutrition Information (per ½ nacho recipe with 1/8 guacamole recipe): Calories: 615 Fat: 26g Carbs: 74g Fiber: 24g Protein: 29g CONTRIBUTOR: EMILY DOYLE, RUNNERS PERFORMANCE STORE FAVORITE SPORT: RUNNING, TRIATHLON HOMETOWN: FREELAND, MI

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Tasty Tofu Tacos

Team Pasta Dinner

SERVINGS: 6

SERVINGS: VARIED

Ingredients: • 2 Tbsp. olive oil • 1 c. mushrooms, sliced • 1 c. zucchini, diced • 1 c. yellow squash, diced • 1 c. green yellow peppers, diced • 1 lb. regular tofu, diced into small cubes • Garlic salt or taco seasoning, to taste • 6 tortillas, warmed • Cilantro, to garnish

Ingredients: • Pasta • Chicken breast • Olive oil • Sun-dried tomatoes • Zucchini • Squash • Cheese

Directions: 1. Heat the olive oil in a pan and stir fry the veggies until they are tender.

2. Add tofu and let cook for a couple minutes. Add taco seasoning or garlic to flavor.

3. Place filling into warm tortillas and top with cilantro.

Nutrition Information (per 2 filled tortillas): Calories: 428 Fat: 20g Carbs: 46g Fiber: 6g Protein: 20g CONTRIBUTOR: GREG DARDAS & JILL GUSHOW FAVORITE SPORT: RUNNING FAVORITE QUOTE: “ALL PERSONS, LIVING AND DEAD, ARE PURELY COINCIDENTAL.” —KURT VONNEGUT

*Recipe accessible at: vegweb.com/recipes/tasty-tofu-tacos

Directions: 1. Add pasta to a large pot of salted, boiling water.

2. Cook pasta for 8 – 10 minutes or until al dente. Drain.

3. Meanwhile, sauté chicken breasts in a medium skillet over medium high heat. Sauté for 8-10 minutes on each side. Chicken should be cooked through and juices should run clear.

4. Remove chicken from skillet and cut into bite size pieces.

5.In a large mixing bowl, toss cooked pasta with olive oil to coat. Add chicken pieces, sun-dried tomatoes, zucchini and squash and toss again. Finally, add cheese and serve.

Nutrition Information (based on 4-serving recipe): Calories: 578 Fat: 26g Carbs: 52g Fiber: 3g Protein: 36g CONTRIBUTOR: MONICA ROLLER FAVORITE SPORT: GYMNASTICS, CHEER HOMETOWN: OXFORD, MI FAVORITE QUOTE: “LIVE LIFE TO THE FULLEST.”

“Live life to the fullest.”

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50

Tuna Patties

Turk-Cado Pasta

SERVINGS: 2 PATTIES

SERVINGS: 1

Ingredients: • 1 can low sodium chunk light tuna drained and rinsed • 1 whole egg • ½ cup old fashioned oats • Hot sauce or chipotle hot sauce (my personal favorite) to taste • 1 tsp. Mrs. Dash seasoning of choice • Salt and pepper to taste

Ingredients: • 2-4 oz. (palm-sized amount) of roasted turkey • 3-4 avocado slices • 1/2 c. cooked whole-wheat pasta

Directions: 1. Mix all ingredients well and form into patties.

2. Place in non-stick (sprayed) pan.

3. Cook over medium heat until browned and flip over.

4. Place veggie cheese slice over each patty and allow to melt.

Nutrition Information (per serving): Calories: 225 Fat: 7g Carbs: 25g Fiber: 5g Protein: 19g

You can always add any vegetables that you would like to the tuna mixture.

You may use salmon in place of tuna as well.

Nutrition Information (per patty): Calories: 210 Fat: 5g Carbs: 14g Fiber: 2g Protein: 20g

Directions: 1. Mix together and enjoy!

CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SVSU FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

*Recipe accessible at: greatist.com/fitness/50-awesome-pre-and-post-workout-snacks

CONTRIBUTOR: MICHELLE ROUSSEAU, GEMINI FITNESS FAVORITE SPORT: RUNNING HOMETOWN: ST. CHARLES, MICHIGAN FAVORITE QUOTE: “BELIEVE YOU CAN, AND YOU WILL.”

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“Believe you can, and you will.”

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing.”

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Vegan Goulash SERVINGS: 4-6 Ingredients: • 2 quart jars/can of stewed tomatoes • 2 cans favorite beans (I prefer 1 pinto and 1 black bean) • 1 box flavored Quinoa (I prefer black bean) • 1 box flavored couscous (I prefer Mediterranean curry) • 1 bag favorite frozen vegetables (optional, but your mother would be proud) Directions: 1. Prepare the boxes of quinoa and couscous.

2. Heat stewed tomatoes in large pot to a simmer.

3. Add rinsed beans to tomatoes.

4. Add frozen veggies.

5. Add couscous and quinoa when fully cooked (look for preparation instructions on box).

6. Once entire dish is heated, serve.

Nutrition Information (per 1/6 of recipe): Calories: 470 Fat: 2g Carbs: 93g Fiber: 17g Protein: 20g CONTRIBUTOR: ADAM COUGHLIN, ASSOCIATE PROFESSOR OF KINESIOLOGY, SVSU FAVORITE SPORT: ULTRA RUNNING, VOLLEYBALL HOMETOWN: MT. MORRIS, MI FAVORITE QUOTE: “TO GIVE ANYTHING LESS THAN YOUR BEST IS TO SACRIFICE THE GIFT.” - STEVE PREFONTAINE

Vegan Quinoa & Sweet Potato Chili SERVINGS: 6 HEARTY BOWLS Ingredients: • 1 29-oz. can black beans, rinsed and drained • 1 6-oz. can tomato paste • 32 oz. vegetable stock • 1 onion, chopped • 5 cloves garlic, minced • 1 Tbsp. chili powder • 1 Tbsp. cumin • 1 tsp. oregano • 1 Tbsp. olive oil • 1 sweet potato, peeled and cut into bite sized chunks • 1 c. dry quinoa • Salt and pepper to taste • Avocado, cilantro for garnish (optional) Directions: 1. Heat the oil in a large heavy soup pot over medium low heat.

2. Add onions, and cook until soft and they start to turn brown (about 10 minutes).

3. Add the garlic, and cook for about 2 minutes.

4. Add the tomato paste, chili powder, cumin, and oregano and cook for about 2 minutes, stirring constantly. Add the beans, stock, and potatoes, and season with salt and pepper .

5. Cook for about 5 minutes, then add the quinoa. Continue cooking for about 15 minutes – 30 minutes, stirring frequently, until quinoa and potatoes are cooked and the chili has thickened. Add a bit of water if the chili becomes too thick for your liking.

6. Top with avocado and chopped cilantro. Scrumptious!

Nutrition Information (per bowl): Calories: 220 Fat: 4g Carbs: 42g Fiber: 8g Protein: 9g CONTRIBUTORS: GREG DARDAS & JILL GUSHOW

*Recipe taken from MilkFreeMom, accessible at: milkfreemom.com/vegan-quinoa-sweet-potato-chili/

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Vegan Rice Bowl

White Chicken Chili

SERVINGS: 4-6

SERVINGS: 6

Ingredients: • 2 c. dry brown rice • 2 c. whole kernel corn • 2-4 avocados • 4 c. choice of salsa

Ingredients: • 1 Tbsp. olive oil • 1 chopped onion • 3 cloves crushed garlic • 1 4-oz can chopped green chile pepper • 2 tsp. ground cumin • 1 tsp. dried oregano • 1 tsp. ground cayenne pepper • 2 14.5-oz. cans chicken broth or vegetable • 3 c. chopped cooked chicken (optional) • Large jar of white northern beans • 1 c. shredded cheese, any kind • 1 can creamed corn (optional)

Directions: 1. Prepare rice according to directions.

2. Add corn once rice is cooked, allowing corn to heat up.

3. Halve, de-pit, scoop and mash avocados into smooth spread.

4. Place rice in bottom of bowl scoop a layer of avocado onto rice.

5. Layer 1 cup of salsa over top of contents in bowl.

Nutrition Information (per 1/6 of recipe): Calories: 400 Fat: 16g Carbs: 28g Fiber: 11g Protein: 5g CONTRIBUTOR: ADAM COUGHLIN, ASSOCIATE PROFESSOR OF KINESIOLOGY, SVSU FAVORITE SPORT: ULTRA RUNNING, VOLLEYBALL HOMETOWN: MT. MORRIS, MI FAVORITE QUOTE: “TO GIVE ANYTHING LESS THAN YOUR BEST IS TO SACRIFICE THE GIFT.” - STEVE PREFONTAINE

“To give anything less than your best is to sacrifice the gift.”

Directions: 1. Heat oil in large pot over medium-low heat. Slowly cook and stir the onion until tender.

2. Mix in the garlic, green chile peppers, cumin, oregano, & cayenne.

3. Continue to cook and stir until mixture is tender. Add small amount of broth with approximately 1 tsp. flour (this will thicken somewhat).

4. Mix in remaining broth, chicken, white beans and simmer. Stir occasionally.

Add cream corn, if desired.

5. Remove the mixture from heat. Slowly stir in the cheese until melted.

Nutrition Information (per serving, without creamed corn): Calories: 276 Fat: 12g Carbs: 7g Fiber: 4g Protein: 29g CONTRIBUTOR: LAURA J. PEET, CHHC, UNIQUE & HEALTHY YOU-HEALTH COACHING FAVORITE SPORT: RUNNING, HOCKEY HOMETOWN: LAPEER, MI FAVORITE QUOTE: “LIFE IS NOT ABOUT WAITING FOR THE STORM TO PASS, BUT LEARNING TO DANCE IN THE RAIN!”

- Steve Prefontaine 55

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Vegan Stir-Fry SERVINGS: 2-3 Ingredients: • 1/2 box rice noodles • 1 bag frozen stir-fry vegetables • 2 Tbsp. coconut milk • 4 Tbsp. peanut butter • Flavored stir-fry sauce (sweet n sour or orange ginger are great) Directions: 1. Prepare noodles according to box directions.

2. Place coconut milk and veggies in a pot, heat until fully cooked.

3. Add peanut butter to heated veggies, stir thoroughly.

4. Drain noodles, place in bowl, pour prepared veggies over top, top with stir-fry sauce.

Nutrition Information (per 1/3 of recipe): Calories: 384 Fat: 13g Carbs: 56g Fiber: 5g Protein: 9g CONTRIBUTOR: ADAM COUGHLIN, ASSOCIATE PROFESSOR OF KINESIOLOGY, SVSU FAVORITE SPORT: ULTRA RUNNING, VOLLEYBALL HOMETOWN: MT. MORRIS, MI FAVORITE QUOTE: “TO GIVE ANYTHING LESS THAN YOUR BEST IS TO SACRIFICE THE GIFT.” - STEVE PREFONTAINE

SNACKS ANTS ON A RAFT BANANA-CRAISIN MUFFINS (OR BARS) BLACK BEAN AND CORN SALSA CHIA SEED PUDDING CHOCO-TROPICAL TRAIL MIX FRESH GUACAMOLE FRUIT DIP FRUIT AND COTTAGE CHEESE NO BAKE ENERGY BITES PEANUT BUTTER APPLE PROTEIN BALLS PROTEIN MUFFINS PUMPKIN PROTEIN BARS RECIPE QUINOA PROTEIN BARS RECOVERY PROTEIN BOMB STRAWBERRY YOGURT PARFAIT

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Ants On A Raft SERVINGS: 1 TIME: < 5 MINUTES Ingredients: • 1 rice cake • 2 Tbsp. peanut butter • ½ handful of raisins Directions: 1. Spread peanut butter evenly across rice cake and top with raisins!

Nutrition Information (per serving): Calories: 374 Fat: 17g Carbs: 47g Fiber: 4g Protein: 10g CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SVSU FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing.”

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Banana-Craisin Muffins (Or Bars) SERVINGS: 12 MUFFINS Dry Ingredients: • 1 c. oats • 1 c. oat flour (ground oats) • 1 scoop protein powder • 1 Tbsp. chia seeds • 1 Tbsp. flaxseed • 2 tsp. cinnamon

“It’s all about heart.”

Wet Ingredients: • 2 medium bananas • 3 egg whites • ½ cup unsweetened almond milk • 2 Tbsp. almond butter • ½ Tbsp. honey • 1 tsp. vanilla • Optional: add dried fruit such as craisins Directions: 1. Preheat oven to 350 degrees.

2. Combine dry ingredients in bowl.

3. Combine wet ingredients in large bowl.

4. Slowly pour and stir dry ingredients in to wet until mixed.

5. Add dried fruit.

6. Pour in muffin tins or greased 8x8” dish.

7. Bake 15-20 minutes.

8. Cool 15-20 minutes.

9. Cut and enjoy!

Nutrition Information (per muffin or bar): Calories: 113 Fat: 4g Carbs: 17g Fiber: 3g Protein: 5g CONTRIBUTOR: KELLY HENRIS FAVORITE SPORT: TRACK AND FIELD, TRIATHLON FAVORITE QUOTE: “IT’S ALL ABOUT HEART.” – KELLY HENRIS

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Black Bean and Corn Salsa SERVINGS: 8 Ingredients: • One can of whole kernel corn • One can of black beans • One can of petite diced tomatoes • Small bunch cilantro, finely chopped • ½ Vidalia or sweet white/red onion, finely chopped • 1 avocado • 1 lime, juiced Directions: 1. Mix all ingredients together and enjoy with tortilla chips or on its own!

Nutrition Information (per serving): Calories: 126 Fat: 4g Carbs: 20g Fiber: 7g Protein: 5g CONTRIBUTOR: JENNIFER GRACEY, BARRE22 AND BARRE22-LESQUE INSTRUCTOR, ELEMENT 22

Chia Seed Pudding SERVINGS: 4 TIME: 10 MINUTES Ingredients: • 1 ¾ cups almond milk • ½ c. chia seeds • ½ c. maple syrup, agave, or honey • 1 tsp. vanilla • 1 tsp. cinnamon • 1 c. strawberries, sliced • 1 c. blueberries Directions: 1. Mix together almond milk, chia seeds, agave, vanilla and cinnamon. Set aside.

2. Slice strawberries.

3. When chia pudding has thickened up (about 5-10 minutes) stir in sliced strawberries and blueberries (or whatever local fresh fruit you happen to have) 4. Keep refrigerated.

Nutrition Information (per serving): Calories: 270 Fat: 7g Carbs: 45g Fiber: 12g Protein: 7g CONTRIBUTOR: LAURA J. PEET, CHHC, UNIQUE & HEALTHY YOU-HEALTH COACHING FAVORITE SPORT: RUNNING, HOCKEY HOMETOWN: LAPEER, MI FAVORITE QUOTE: “LIFE IS NOT ABOUT WAITING FOR THE STORM TO PASS, BUT LEARNING TO DANCE IN THE RAIN!”

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Choco-Tropical Trail Mix

Fresh Guacamole

SERVINGS: 1 TIME: 5 MINUTES

SERVINGS: 4 TIME: 5 MINUTES

Ingredients: • ½ handful macadamia nuts • ½ handful dried coconut • ½ handful dark chocolate chips • ½ handful banana chips

Ingredients: • 1 ripe avocado • ¼ c. chopped fresh tomato • 1-2 Tbsp. lemon juice • ¼ tsp. cayenne pepper • Salt to taste • Tortilla chips or vegetables for dipping

Directions: 1. Mix together and enjoy!

Nutrition Information (per serving): Calories: 473 Fat: 22g Carbs: 43g Fiber: 5g Protein: 3g CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SVSU FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

*Recipe accessible at greatist.com/fitness/50-awesome-pre-and-post-workout-snacks

Directions: 1. Pre-cut tomato into small pieces.

2. Cut the avocado in half and remove the pit. Then scoop out the beautiful green fruit part from inside the skin and put it in a bowl. Discard the skin.

3. Add the lemon juice and cayenne to the green fruit and mix with a fork, mashing until ingredients are combined.

4. Add tomato and gently mix together.

5. Sprinkle salt on top. Get your bag of tortilla chips or veggies and ENJOY! Nutrition Information (per ¼ recipe): Calories: 75 Fat: 7g Carbs: 4g Fiber: 3g Protein: 1g CONTRIBUTOR: ELISE ESSENMACHER, ELEMENT 22 FAVORITE SPORT: DANCE HOMETOWN: MIDLAND, MI FAVORITE QUOTE: “NOTHING IS IMPOSSIBLE. THE WORD ITSELF SAYS I’M POSSIBLE.” -- AUDREY HEPBURN

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing.”

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“Nothing is impossible. The word itself says I’m possible.”

— Audrey Hepburn

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Fruit Dip

Fruit And Cottage Cheese

SERVINGS: 2

SERVINGS: 1 TIME: 5 MINUTES

Ingredients: • 2/3 c. of Greek yogurt • 3 Tbsp. of peanut butter • 3 Tbsp. of honey

Ingredients: • ½ c. cottage cheese • ½ c. fresh pineapple, berries, or melon

Directions: 1. Mix in a bowl and serve! Leftovers should be refrigerated.

Directions: 1. Mix together and enjoy!

Nutrition Information (per serving): Calories: 300 Fat: 12g Carbs: 34g Fiber: 2g Protein: 14g

Nutrition Information (per serving): Calories: 120 Fat: 2g Carbs: 13g Fiber: 1g Protein: 14g

CONTRIBUTOR: KARA TERRY, ATHLETIC TRAINING MAJOR, RESIDENT ASSISTANT, SVSU FAVORITE SPORT: FOOTBALL, COMPETITIVE BATON TWIRLING HOMETOWN: DAVISON, MI FAVORITE QUOTE: “THERE ARE NO TRAFFIC JAMS ALONG THE EXTRA MILE.” –ROGER STAUBACH

CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SVSU FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

*Recipe accessible at: blessthismessplease.com/2014/01/healthy-fruit-dip.html

“There are no traffic jams along the extra mile.”

–Roger Staubach 65

“Success is no accident.

It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing.”

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No Bake Energy Bites

Peanut Butter Apple

SERVINGS: 8 BARS

SERVINGS: 1

Ingredients: • 1 c. (dry) oatmeal • 2/3 c. toasted coconut flakes • ½ c. peanut butter • ½ c. ground flaxseed • 1/3 c. honey or agave nectar • 1 tsp. vanilla extract • You can also add dark chocolate chips, craisins, raisins, nuts, seeds, etc.

Ingredients: • 1 medium apple • 2 Tbsp. peanut butter • Dash of cinnamon

Make it your own with what you love!

Directions: 1. Stir together dry ingredients.

2. Add in wed ingredients.

3. Add any desired mix-ins.

4. Stir until well-mixed.

5. Press into a pan (8x8 for thicker bars, 9x13 for thinner) and place in refrigerator to firm.

Nutrition Info (per bar, no additional mix-ins): Calories: 276 Fat: 15g Carbs: 28g Fiber: 5g Protein: 8g CONTRIBUTOR: JESSIE GRANT, PHYSICAL THERAPIST AND CLINIC DIRECTOR, ACTIVE ORTHOPEDICS PHYSICAL THERAPY-FREELAND FAVORITE SPORT: BASKETBALL, VOLLEYBALL, SOFTBALL, RUNNING HOMETOWN: CHARLOTTE, MI FAVORITE QUOTE: “LIFE BEGINS AT THE END OF YOUR COMFORT ZONE.”

*Recipe accessible at source: gimmesomeoven.com/no-bake-energy-bites/

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“Life begins at the end of your comfort zone.”

Directions: 1. Dip apples into peanut butter and sprinkle some cinnamon on top.

Nutrition Information (per serving): Calories: 305 Fat: 16g Carbs: 31g Fiber: 6g Protein: 9g CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SVSU FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

“Success is no accident.

It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing.”

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Protein Balls

Protein Muffins

SERVINGS: 24 TIME: 15 MINUTES

SERVINGS: 6 MUFFINS

Ingredients: • 1 c. natural peanut butter • ½ c. dark chocolate chips • 1 scoop protein powder • 2 ripe bananas • 1/3 c. walnuts • 1/3 c. almonds • ¼ cup raisins and cranberries • 1 ½ c. oats • Splash of organic honey • Splash of light corn syrup • Flax seed • ¼ c. peanuts Directions: 1. Heat oven to 400 degrees F. 2. Mix all ingredients together except the chocolate chips. Just get messy and use your hands. Then once mixed, mix in chocolate chips.

3. Make balls the size of a golf ball and place on cookie sheet.

4. Bake for 10 minutes or until golden brown. Cool and enjoy.

Nutrition Information (per ball): Calories: 168 Fat: 10g Carbs: 15g Fiber: 2g Protein: 5g CONTRIBUTOR: DANI MILLER, HANSONS RUNNING SHOP FAVORITE SPORT: TRACK, CROSS COUNTRY HOMETOWN: FRASER, MI FAVORITE QUOTE: “WHEN YOU WANT TO SUCCEED AS BAD AS YOU WANNA BREATHE THEN YOU WILL BE SUCCESSFUL.” - ERIC THOMAS

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“When you want to succeed as bad as you wanna breathe then you will be successful.” - Eric Thomas

Ingredients: • ½ c. oat bran • ½ scoop whey or vegan protein powder • 1 ½ egg whites • 1 ½ Tbsp. plain, fat-free Greek yogurt • ½ Tbsp. flax meal • ¾ c. almond milk, unsweetened • ¼ tsp. baking soda • Optional: 75g blueberries, strawberries or ½ small banana Directions: 1. Whisk together all ingredients except the baking soda and ¼ c. milk and fruit.

2. Set in the fridge for at least 2 hours or overnight.

3. After it sets, whisk in baking soda and remaining milk to soften.

4. Add in any optional fruit – mix it in softly with a spoon.

5. Lightly spray muffin tins with olive oil. Bake for 27 – 29 minutes at 365 degrees.

F. Alternatively, cook on the stovetop like a pancake.

Note: Make in batches of 4, 6, or 8 to have readily available for the week. They taste better warmed up in the microwave, but are still fine to eat cold.

Nutrition Information (per muffin): Calories: 323 Fat: 9g Carbs: 44g Fiber: 10g Protein: 29g CONTRIBUTOR: KRISTIN L. BERARD, OWNER, ABBRX, FIT-RITION ERECIPE BOOKS AND TEAM ABBRX, PRESIDENT OF FIT BROTHERS AND SISTERS, CO-OWNER OF FITGEAR AND ROCK THE GLOW SPRAY TANNING, DFAC MICHIGAN ROAR AND NATURAL PRIDE PROMOTER FAVORITE QUOTE: “ONLY YOU CAN MAKE THE CHANGE, I CAN’T DECIDE THAT FOR YOU. IT IS YOU WHO CAN DECIDE THE FATE OF YOUR LIFE, YOUR HEALTH, YOUR FRIENDSHIP, YOUR FAMILY AND YOUR RELATIONSHIPS, AND ONLY YOU CAN MAKE THE CHOICE TO CHANGE. I CAN HELP YOU AND GIVE YOU ALL OF THE ADVICE IN THE WORLD, BUT YOU HAVE TO WANT TO CHANGE, I CAN’T HOLD YOUR HAND FOREVER.”

“Only you can make the change...”

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Pumpkin Protein Bars Recipe

Quinoa Protein Bars

SERVINGS: 24 BARS TIME: 35 MINUTES

SERVINGS: 16 BARS Ingredients: • 1 c. quinoa, uncooked • 2 c. oatmeal • ¾ c. honey • ¾ c. almond butter or peanut butter (fresh ground or natural) • ¼ c. flax seeds • ¼ c. sunflower seeds • 2 tsp. cinnamon • ½ tsp. salt • 2 ½ tsp. vanilla extract • ½ c. dark chocolate chips **(All ingredients are measured before being ground up)

Ingredients: • ½ c. brown sugar • 1 - 4 oz. jar baby food applesauce • 2 tsp. ground cinnamon • 1 ½ tsp. ground ginger • ½ tsp. ground clove • 1 tsp. baking powder • 1 tsp. baking soda • ½ tsp. salt • 2 tsp. vanilla extract • 4 large egg whites • 1 - 15 oz. can of raw pumpkin • 2 c. oat flour • 2 scoops vanilla whey protein • ½ c. almond milk • ½ c. chopped walnuts (optional) Directions: 1. Preheat the oven to 350.

2. Spray a 9 X 13 Pyrex dish with non-stick spray.

3. Combine first 11 ingredients and mix well.

4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated.

Spread batter into the Pyrex dish and bake for 30 min.

Nutrition Information (per square, without walnuts): Calories: 47 Fat: 1g Carbs: 8g Fiber: 2g Protein: 4g

Nutrition Information (per square, with walnuts): Calories: 63 Fat: 2g Carbs: 8g Fiber: 2g Protein: 4g

CONTRIBUTOR: MATT “SMITTY” SMITH, SMITTY’S IRON WORKS FAVORITE SPORT: TRIATHLON HOMETOWN: MIDLAND, MI FAVORITE QUOTE: “A JOURNEY OF A THOUSAND MILES BEGINS WITH A SINGLE STEP.”

Directions: 1. Spread the oatmeal out on a cookie sheet. Bake at 350 degrees for 15 minutes. Let cool.

2. Grind raw quinoa and flax seeds in a food processor (almonds work well in exchange for flax).

3. Add the cinnamon, salt, and sunflower seeds, along with the oats when they are finished.

4. In a saucepan, melt the peanut butter and honey until they have a nice smooth consistency, add vanilla.

5. Take the PB-Honey and add it to the dry ingredients.

6. Using an 8x8” (for thicker bars) or 9x13” pan, spread out the mixture and flatten it to the pan.

7. Melt the dark chocolate in a glass bowl in the microwave and spread over top of the bars.

8. Refrigerate for 20-30 minutes and enjoy!

Nutrition Information (per bar): Calories: 256 Fat: 12g Carbs: 35g Fiber: 4g Protein: 5g CONTRIBUTOR: JASON HENRY FAVORITE SPORT: TRIATHLON HOMETOWN: SIOUX CITY, IA (RESIDING IN MIDLAND, MI) FAVORITE QUOTE: “SUCCESS IS A JOURNEY, NOT A DESTINATION.”

*Recipe adapted from: bigoven.com/recipe/quinoa-protein-bar/913927

*Recipe taken from “Jamie Eason’s LiveFit Recipes: Pumpkin Protein Bar,” accessible at: bodybuilding.com/fun/jamie-easons-livefit-recipes-pumpkin-protein-bars.html

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“A journey of a thousand miles begins with a single step.”

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Recovery Protein Bomb

Strawberry Yogurt Parfait

SERVINGS: VARIED TIME: 5 MINUTES

SERVINGS: 1

Ingredients: • Pasteurized egg whites to suit (1 part) • 2% milk to suit (2 parts) Directions: 1. Add 2% milk to tall glass in 2:1 ratio.

2. Stir vigorously with fork until thoroughly mixed.

3.Drink in entirety.

Substitutions: **Substitute chocolate milk for 2% milk. **For a “Dreamsicle protein bomb,” mix 1 part egg white, 1 part 2% milk, and 1 part orange juice.

Nutrition Information (based on 1 cup milk with ½ cup egg whites): Calories: 197 Fat: 5g Carbs: 14g Fiber: 0 Protein: 24g CONTRIBUTOR: MARK DZIATCZAK, TROY SCHOOL DISTRICT/ASSISTANT SUPERINTENDENT FOR SECONDARY INSTRUCTION FAVORITE SPORT: RUNNING, FOOTBALL HOMETOWN: TROY, MI FAVORITE QUOTE: “DON’T LET WHAT YOU CANNOT DO INTERFERE WITH WHAT YOU CAN DO. ” - JOHN WOODEN

“Don’t let what you cannot do interfere with what you can do.”

- John Wooden 73

Ingredients: • ¼ c. Greek yogurt • ½ c. granola • ½ c. fresh strawberries Directions: 1. Mix together and enjoy!

Nutrition Information (per serving): Calories: 418 Fat: 15g Carbs: 51g Fiber: 9g Protein: 20g CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SVSU FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing.”

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Almond Butter Quinoa Blondies

TREATS ALMOND BUTTER QUINOA BLONDIES CACAO CANDY CRUNCH BREAKFAST OR SNACK COOKIES QUICK PUMPKIN MOUSSE FLOURLESS ZUCCHINI BROWNIES SNICKERDOODLE COOKIES CHOCOLATE COOKIES

SERVINGS: 24 BARS TIME: 35 MINUTES Ingredients: • ¼ c. unsalted butter softened • ¾ c. smooth or crunchy natural almond butter • 2 large eggs • ½ c. packed light brown sugar • 1 tsp. vanilla extract • ¾ c. quinoa flour • 1 tsp. baking powder • ¼ tsp. salt • 1 c. semi-sweet chocolate chips Directions: 1. Preheat oven 350 F. Coat an 8-inch square baking pan with cooking spray, can also line the bottom with parchment paper.

2. Beat butter and almond butter in a mixing bowl with an electric mixer until creamy.

3. Beat in eggs, brown sugar and vanilla. Whisk quinoa flour, baking powder and salt in a small bowl. Mix the flour mixture into the wet ingredients until just combined. Stir in chocolate chips. Spread evenly into the prepared pan.

4. Bake until a toothpick inserted into the center comes out with just a few moist crumbs. About 25 minutes. Let cool in the pan for 45 minutes before cutting into 24 pieces. Let cool completely before storing.

Nutrition Information (per bar): Calories: 150 Fat: 10g Carbs: 16g Fiber: 2g Protein: 2g CONTRIBUTOR: LAURA J. PEET, CHHC, UNIQUE & HEALTHY YOU – HEALTH COACHING FAVORITE SPORT: RUNNING, HOCKEY HOMETOWN: LAPEER, MI FAVORITE QUOTE: “LIFE IS NOT ABOUT WAITING FOR THE STORM TO PASS, BUT LEARNING TO DANCE IN THE RAIN!”

*Recipe taken from: strongertogether.coop/recipes/almond-butter-quinoa-blondies/

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Cacao Candy Crunch

Breakfast Or Snack Cookies

SERVINGS: 8

SERVINGS: 18 COOKIES

Ingredients: • 2 Tbsp. sugar • 3 Tbsp. water • ¼ tsp. sea salt • ½ tsp. cinnamon • 1 tsp. pure vanilla extract • 1 c. almonds (or any other nut of your choice) • 2 Tbsp. raw cacao nibs

Ingredients: • ½ c. unsweetened applesauce • 2 Tbsp. almond paste (optional) • 1 Tbsp. flaxseed oil (or a few Tbsp. flaxseed) • 10 packets stevia or other natural sweetener • ¼ c. Agave nectar • 1 large egg • ½ tsp. vanilla • ¾ c. whole wheat flour • ½ tsp. baking powder • 1 tsp. cinnamon • ½ tsp. salt • ¼ tsp. black pepper • ½ c. vanilla whey powder • 2 c. oats • 1 c. raisins • ½ c. nuts (walnuts are a great source of Omega-3 fatty acids!)

Directions: 1. Put sugar, water, sea salt, cinnamon and vanilla in a medium sized skillet and warm over medium-low heat stirring constantly until sugar is dissolved.

2. Add nuts and keep stirring until the sugar mixture is very thick and the almonds are well coated, about 5-7 minutes.

3. Removed from heat and stir in raw cacao nibs.

4. Pour onto piece of parchment paper and spread out into single layer and allow to cool completely.

5. Break up pieces into desired sizes are store at room temperature in an airtight container.

Nutrition Information (per cookie): Calories: 130 Fat: 10g Carbs: 8g Fiber: 3g Protein: 4g CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SVSU FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

*Recipe taken from: foodbabe.com/2014/04/14/raw-cacao-candy-crunch/

Directions: 1. Heat oven to 350 degrees.

2. Beat together applesauce, almond paste, flaxseed oil, stevia, and agave nectar.

3. Beat in egg and vanilla. Mix well.

4. Add flour, baking soda, salt, pepper, and whey powder. Beat thoroughly.

5. Stir in oats, raisins, and nuts. Mix well.

6. Drop the batter by large tablespoons onto a cookie sheet that has been sprayed with vegetable cooking spray or olive oil. Divide dough so that you have 18 cookies. Flatten each cookie with the back of a spoon.

7. Bake approximately 16 minutes or until brown. Remove from oven. Cool and store in plastic container or Ziploc baggie.

Nutrition Information (per cookie): Calories: 130 Fat: 4g Carbs: 22g Fiber: 2g Protein: 4g CONTRIBUTOR: LAURA J. PEET, CHHC, UNIQUE & HEALTHY YOU - HEALTH COACHING FAVORITE SPORT: RUNNING, HOCKEY HOMETOWN: LAPEER, MI FAVORITE QUOTE: “LIFE IS NOT ABOUT WAITING FOR THE STORM TO PASS, BUT LEARNING TO DANCE IN THE RAIN!”

*Recipe adapted from Dr. Mike’s Power Cookie, accessible at: recipes.sparkpeople.com/recipe-detail.asp?recipe=1586070

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Quick Pumpkin Mousse

Flourless Zucchini Brownies

SERVINGS: 4 TIME: 5 MINUTES

SERVINGS: 24 BROWNIES

Ingredients: • 1 ½ c. skim milk • 1 package sugar-free, fat-free pumpkin/banana/butterscotch instant pudding mix • ½ c. canned pure pumpkin • ¼ tsp. cinnamon • ¼ tsp. ginger • ¼ tsp. cardamom • 1 c. fat-free whipped topping Directions: 1. In a large bowl, prepare pudding. Add in the canned pumpkin and whisk.

Fold in the whipped cream last.

Nutrition Information (per serving): Calories: 96 Fat: 0g Carbs: 19g Fiber: 1g Protein: 4g CONTRIBUTOR: CHERI HALL, OWNER, REACTION FITNESS IN MIDLAND, MI FAVORITE SPORT: FOOTBALL HOMETOWN: MIDLAND, MI FAVORITE QUOTE: “STRENGTH DOES NOT COME FROM PHYSICAL CAPACITY. IT COMES FROM AN INDOMITABLE WILL.” – MAHATMA GANDHI

*Recipe adapted from Butterscotch Pumpkin Mousse recipe originally published as Pumpkin Mousse in Light & Tasty December/January 2007, p. 55. Accessible at: tasteofhome.com/recipes/butterscotch-pumpkin-mousse

Ingredients: • 1 c. almond butter (or peanut butter) • 1 ½ c. zucchini (peeled and finely grated) • 1/3 c. maple syrup • 1/3 c. cacao powder • 1/3 c. applesauce • 1 tsp. pure vanilla extract • 1 tsp. cinnamon • 1/2 tsp. nutmeg • 1 tsp. baking soda • 1 c. chocolate chips Directions: 1. Peel and grate the zucchini.

2. Put all ingredients in a large mixing bowl and stir until well combined.

3. Pour into an 8 x 8 glass baking dish.

4. Bake at 350 F for 30-35 minutes or until toothpick comes out clean.

Nutrition Information (per brownie): Calories: 130 Fat: 9g Carbs: 13g Fiber: 2g Protein: 2g CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SVSU FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

*Recipe adapted from “Primal Palate,” accessible at: primalpalate.com/paleo-recipe/flourless-zucchini-brownies/

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“Strength does not come from physical capacity. It comes from an indomitable will.”

– Mahatma Gandhi

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Snickerdoodle Cookies

Chocolate Cookies

SERVINGS: 24 COOKIES TIME: 20 MINUTES

SERVINGS: 12 COOKIES TIME: 40 MINUTES

Ingredients: Cookies: • 3 c. oat flour (grind oats up in blender or food processor) • 1 tsp. baking powder • 2 scoops vanilla protein powder • 1 c. coconut oil (canola or vegetable also works) • ½ c. coconut sugar (may use regular sugar) • 2 Tbsp. honey • 2 eggs • 1 tsp. vanilla

Ingredients: • 3 ripe bananas • 2 c. organic, gluten free rolled oats • ¼ c. peanut butter • ¼ c. cocoa powder • 1/3 c. unsweetened applesauce • 1 tsp. pure vanilla extract

Topping: • ¼ c. sugar • ¼ c. cinnamon Directions: 1. Preheat oven to 350 degrees F. 2. Combine flour, baking powder, and protein powder in a medium-size bowl.

3. Combine oil, sugar, honey, eggs, and vanilla in a separate, larger bowl.

4. Add dry mix to wet and mix well. Mix topping ingredients together.

5. Roll dough in balls and roll in topping mix.

6. Place on cookie sheet and bake for 7 minutes.

Nutrition Information (per cookie): Calories: 168 Fat: 11g Carbs: 17g Fiber: 2g Protein: 4g

Directions: 1. Preheat over to 350F. 2. Mash bananas. Add the rest of the ingredients.

3. Stir and let sit for 20 minutes.

4. Drop by the teaspoonful onto ungreased cookie sheet.

5. Bake for 10-12 minutes.

Nutrition Information (per cookie): Calories: 118 Fat: 4g Carbs: 19g Fiber: 3g Protein: 4g CONTRIBUTOR: TATUM GOLDUFSKY, HEALTH SCIENCE MAJOR, SVSU FAVORITE SPORT: HOCKEY HOMETOWN: ESSEXVILLE, MI FAVORITE QUOTE: “SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSEVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING.”

*Recipe taken from “Once a Month Meals,” accessible at: onceamonthmeals.com/skinny-monkey-cookies/

CONTRIBUTOR: CATHERINE CLARK, RUNNERS PERFORMANCE STORE SPORT: RUNNING, BIKINI COMPETITOR HOMETOWN: MIDLAND, MI

*Recipe adapted from: lucasjamespersonaltraining.com/healthy-holiday-treats/3002/

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This recipe book is a product of an overarching project aimed to improve nutrition knowledge and practices of SVSU collegiate athletes. The project evolved thanks to funding from the Herbert H. and Grace A. Dow Student Research Creativity Institute to enhance dietary knowledge and behaviors of our athletes. A survey to assess nutritional knowledge and perceptions was distributed to all SVSU athletes, and small focus groups were led to further explore dietary behaviors. A service learning project was initiated to pair undergraduate kinesiology students with varsity athletic teams to serve as peer nutrition mentors. Additionally, athletes have participated in both on and off campus educational opportunities as part of this initiative. We hope this compilation of recipes and resources will further aid in fueling athletes as they learn to maximize their performance!

All efforts to improve nutritional knowledge and behaviors among SVSU athletes would not have been possible without the guidance and mentorship of Dr. Becca Schlaff, Assistant Professor of Kinesiology. It is people like you who make Saginaw Valley State University â&#x20AC;&#x153;something more, something better.â&#x20AC;? Thank you. We would also like to thank the many individuals who contributed their favorite healthy recipes for the benefit of our collegiate athletes. Special recognition goes to Rachel Clements, Tatum Goldufsky, Melissa Jones, Kari Tennyson and SVSU University Communications for doing the layout and graphic design of this book. Finally, thank you to the Herbert H. and Grace A. Dow Student Research Creativity Institute for the funding of this project. Cook to Eat, Eat to Compete! *Disclaimer: This recipe book is a compilation of recipes contributed by various individuals. We do not take credit for the originality of any recipe. Credit to the original recipe source or the recipe from which the current recipe has been adapted or inspired has been provided whenever possible.