Sports Recipes Designed for Busy Athlete and their Kids

MORNING FUEL — EGG CUPS

These egg cups are so easy. My mom always makes them for us on Christmas morning, and I like to make them when I want to cook an egg dish for a bigger group. You can quickly assemble these and pop them in the oven while you make the rest of brunch…or open some Christmas presents.

Makes: 12 servings
Serving size 1 egg cup
Prep time 5 minutes
Cook time 15–20 minutes

INGREDIENTS

• 6–12 slices thin-cut deli ham
• 6oz (170g) cream cheese
• 12 eggs
• ¾ cup shredded white cheddar cheese
• Salt and freshly ground black pepper, to taste
• Chopped fresh chives (optional), to garnish

NUTRITION PER SERVING

• CALORIES: 190;
• TOTAL FAT: 13g;
• CHOLESTEROL: 217mg;
• SODIUM: 436mg;
• TOTAL CARB: 4g;
• FIBER: 0g;
• SUGAR: 1g;
• PROTEIN: 15g

DIRECTIONS

1. Preheat the oven to 350°F (180°C).
2. Spray a 12-cup muffin pan with nonstick cooking spray. Line each cup with a slice of ham so that no metal shows through and the cup is completely covered by the ham slice. (You may be able to cut a larger slice of ham in half to line one cup.)
3. Place 1 tablespoon cream cheese in each cup. Crack an egg into each cup. Top each cup with shredded cheddar.
4. Bake for 15 to 20 minutes or until eggs are cooked through. C ooking for 15 minutes will result in a runnier yolk and 20 minutes will result in a firmer yolk. Before serving, season with salt and pepper and garnish with chives, if using.

CHANGE IT UP
For Scrambled Egg Cups, whisk eggs before adding them to the muffin cups. For Veggie Egg Cups, add a few sliced cherry tomatoes and some chopped spinach to each cup before adding the egg. Be careful to not overfill!

Source: The Runner's Kitchen

This smoothie is great because it has tart cherries and beets. Beets contain dietary nitrates, which help improve blood flow and get oxygen to your working muscles. Tart cherry contains plant compounds that help fight inflammation and reduce muscle soreness after exercise. And best of all, it tastes delicious!

Makes 2 servings
Serving size 2 cups
Prep time 5 minutes
Cook time None

INGREDIENTS

• 2 cups frozen tart cherries
• 1 cup beet juice
• 1 cup almond milk
• 1 tsp grated fresh turmeric
• 1 tsp grated fresh ginger

NUTRITION PER SERVING

• CALORIES: 68;
• TOTAL FAT: 2g;
• CHOLESTEROL: 0mg;
• SODIUM: 175mg;
  TOTAL CARB: 35g;
• FIBER: 4g;
• SUGAR: 28g;
• PROTEIN: 3g

DIRECTIONS

1. In a blender, combine all ingredients. Blend until smooth. Enjoy!

PREP TIP

If you can’t find fresh turmeric, you can substitute ½ tsp ground turmeric.

Source: The Runner's Kitchen

This is a fresh, elevated version of everyday pancakes. The blueberry and ricotta create a great balance of sweetness with the tart, creamy lemon curd topping. I love having these for a weekend brunch after a long run.

Makes: 4 servings
Serving size 2 pancakes + 1 tbsp lemon curd
Prep time 15 minutes
Cook time 20 minutes

INGREDIENTS

• 1 cup all-purpose flour
• 2 tsp baking powder
• 1 tsp ground nutmeg
• ¼ tsp salt
• 2 tbsp granulated sugar
• 1 cup whole milk ricotta cheese, at room temperature
• 2 eggs
• ⅔ cup milk
• 1 tbsp vegetable oil, plus more for the skillet
• 1 cup blueberries, fresh or frozen

For the lemon curd

• ½ cup granulated sugar
• 3 eggs
• 6 tbsp butter
• Zest and juice of 2 lemons

NUTRITION PER SERVING

• CALORIES: 410;
• TOTAL FAT: 19g;
• CHOLESTEROL: 199mg;
• SODIUM: 314mg;
• TOTAL CARB: 46g;
• FIBER: 2g;
• SUGAR: 17g;
• PROTEIN: 15g

DIRECTIONS

1. In a large bowl, combine the flour, baking powder, nutmeg, salt, and sugar. In a separate bowl, combine the ricotta, eggs, milk, and oil.
2. Gradually stir the wet ingredients into the dry mixture until just combined. Gently stir in the blueberries. Mix thoroughly, and let rest for at least 5 minutes.
3. While the batter rests, prepare the lemon curd. In a small saucepan, combine the sugar, eggs, and butter, and cook over medium heat for 1 to 2 minutes. Add the lemon zest and juice, and cook for 8 minutes more, stirring frequently, until the curd begins to thicken. Remove from the heat, and strain the curd through a mesh strainer to remove any larger chunks of lemon zest.
4. Heat a large skillet over medium heat, and coat with vegetable oil. Add ⅓ cup batter to skillet for each pancake. Cook for 2 minutes or until bubbles on the top of each pancake form and star t to burst. Flip and cook the opposite side for 2 minutes. Continue making pancakes until all the batter is gone. Serve warm with a dollop of lemon curd.

PREP TIP

The lemon curd is also a great topping to add to plain Greek yogurt. It can be refrigerated in an airtight container for up to 2 weeks.

Source: The Runner's Kitchen

This dish is a great way to get loads of veggies into your breakfast. The frittata gets lots of flavor from the fresh herbs, and the tomato chutney adds some acid and a touch of sweetness. It’s super yummy!

Makes 6 servings
Serving size 1 slice + 1 tbsp chutney
Prep time 10 minutes
Cook time 50 minutes

INGREDIENTS

• ½ cup chopped blanched asparagus
• ½ cup chopped roasted red peppers
• 4 tbsp chopped fresh oregano
• 4 tbsp chopped fresh basil
• 4 tbsp chopped fresh Italian (flat-leaf) parsley
• 8 eggs
• 1 tsp salt
• 1 tsp freshly ground black pepper

For the tomato chutney

• 6 ripe Roma tomatoes
• 3 tbsp grated fresh ginger
• 3 tbsp minced garlic
• 1 cup granulated sugar
• ½ cup red wine vinegar
• 1 onion, diced
• ½ cup golden raisins
• ½ tsp chili powder
• ½ tsp ground cinnamon
• ½ tsp paprika
• ¼ tsp ground cloves
• ¼ tsp ground nutmeg
• ½ tsp ground ginger

NUTRITION PER SERVING

• CALORIES: 165;
• TOTAL FAT: 7g;
• CHOLESTEROL: 248mg;
• SODIUM: 490mg;
  TOTAL CARB: 17g;
• FIBER: 3g;
• SUGAR: 13g;
• PROTEIN: 10g

DIRECTIONS

1. To make the chutney, in a food processor, blend the tomatoes with the fresh ginger and garlic. Transfer the tomato mixture to a saucepan, and add the sugar, vinegar, onion, raisins, chili powder, cinnamon, paprika, cloves, nutmeg, and ginger. Place over medium-high heat, and cook until it begins to bubble. Lower the heat, and simmer for about 20 minutes or until it thickens.
   Remove the chutney from the heat, and transfer to a bowl or jar for serving.
2. Preheat the oven to 350°F (180°C). Spray a large, oven-safe skillet with cooking spray, making sure to coat the sides as well as the bottom. Spread the asparagus, red peppers, oregano, basil, and parsley in the skillet.
3. In a large bowl, beat the eggs until frothy. Season with salt and pepper. Pour the eggs into the skillet, covering the veggies and herbs. Bake for 30 minutes or until the frittata puffs up and is not wobbly in the center. Cut into six slices and serve hot with chutney on the side.

PREP TIP

The chutney is a great topping for eggs, curry, or meatloaf, or try it in a grilled cheese. It can be refrigerated in an airtight container for up to 1 week.

CHANGE IT UP
For individual frittatas, use a muffin pan instead of a skillet. Spray the pan with cooking spray, place an equal portion of veggies and herbs in each cup, and pour the egg mixture over the top. Bake for 15 minutes.

Source: The Runner's Kitchen

This creamy, filling butternut squash soup is extra delicious with salty bits of bacon and crunchy bagel croutons. (Making croutons with any bread works, but I like the texture and flavor of bagels.) It’s perfect for lunch or dinner with a salad.

Makes 8 servings
Serving size 2 cups
Prep time 10 minutes
Cook time 50 minutes

INGREDIENTS

• 1 butternut squash
• 2 tbsp olive oil
• 2 tsp salt, divided
• 2 tsp freshly ground black pepper, divided
• 4 strips bacon, chopped into ¼-in (0.5cm) pieces
• 1 shallot, diced
• 6 cloves garlic, minced
• 4 cups beef bone broth
• 2 plain bagels (for croutons)

NUTRITION PER SERVING

• CALORIES: 127
• TOTAL FAT: 10g
• CHOLESTEROL: 9mg
• SODIUM: 1,354mg
  TOTAL CARB: 22g
• FIBER: 2g
• SUGAR: 2g
• PROTEIN: 7g

DIRECTIONS

1. Preheat the oven to 425°F (220°C). Line a baking sheet with a silicone liner or parchment paper. Cut the butternut squash in half lengthwise, and scoop out the seeds. Drizzle each half with olive oil, and sprinkle with 1 teaspoon salt and 1 teaspoon pepper. Place the squash cut side down on the prepared baking sheet. Roast for 45 minutes or until the squash is tender. Remove from the oven, and set aside to cool. (Leave the oven on if you plan to make the croutons right away.)
2. Meanwhile, heat a large, heavy-bottomed pot over medium heat. Add the bacon, and cook for 5 minutes or until browned, stirring occasionally. Use a slotted spoon to remove the bacon and set aside, leaving behind the rendered fat.
3. Add the shallot and garlic to the pot with the bacon fat, and cook over medium heat for 3 minutes. Add the broth, and simmer for 5 minutes. While the broth simmers, scoop out the flesh from the butternut squash. Add the roasted squash to the broth mixture, and remove from the heat.
4. Using an immersion blender, blend the mixture until smooth. (If needed, add up to 1½ cups water while blending to thin the soup to your desired consistency.) Return to the stovetop to keep the soup warm before serving, if needed.
5. To make the croutons, slice each bagel into ½-inch (1.25cm) cubes, and spread evenly on a baking sheet. Spray the cubes with cooking spray, and sprinkle with the remaining 1 teaspoon salt and 1 teaspoon pepper. Bake at 425°F (220°C) for 5 minutes or until golden. Every oven is a little different, so be sure to check on your croutons a few times and stir them around as they bake so they don’t burn.
6. Ladle the soup into serving bowls. Serve hot, topped with the reserved bacon and the croutons.

Source: The Runner's Kitchen