Healthy Winter Foods

Healthy Winter Foods

December is notoriously busy and stressful for so many people. One way to combat busyness and stress is to nourish your body. Slowing down to cook a meal and share it with family or friends is not only healthy physically, but mentally as well. 

This month we are sharing some quick, easy and healthy meals from a few of the cookbooks we carry at Get Fit. These recipes are meant to be nutrient dense for maximum health, but also to fuel the endurance athlete’s body. They have a good mix of carbs, proteins and fats, as well as vital vitamins and minerals. Any of these cookbooks would be a great gift to anyone seeking to improve their health.

 

Muesli

 

1 cup Old Fashioned Oats Combine all ingredients in a medium bowl. 

1 cup milk of your choice Mix thoroughly. Cover bowl and refrigerate

¼ cup yogurt overnight. 

1 small apple, diced

¼ cup chopped pecans or walnuts Make a fresh batch each night to fuel your day.

Sprinkle of cinnamon

Optional Additions

2 TBS Honey or Maple syrup Carbs 76g, Fat 15g, Protein 19g, Fiber 10g

1 mashed ripe banana The Feed Zone Cookbook

¼ cup applesauce

Fresh fruit

 

Orange Chicken

 

2 cups calrose or medium grain rice

1 ½ cup water

1 pound boneless skinless chicken, cut into bite sized pieces

1 cup rice flour (or regular)

½ cup shredded red cabbage

¼ cup red onion, thinly sliced

1 jalapeno, thinly sliced

Sauce:

¼ cup orange marmalade

1 TBS soy sauce

1 tsp chili sauce

Cook rice in the water. Meanwhile, dust chicken pieces with rice flour in a bowl or large ziplock bag. In a lightly oiled medium saute pan, cook the chicken until lightly browned, about 5 minutes. Add cabbage, onion and jalapeno and saute until all are softened, about 3-5 minutes. Remove pan from heat. To make the sauce: in a small bowl wish together orange marmalade, soy sauce, and chili sauce. Pour over the chicken and vegetable mixture and stir well. Add salt and pepper to taste. Serve over rice. 

 

Carbs 107g, Protein 32g, Fat 17g, Fiber 7g

The Feed Zone Cookbook

 

Sesame Honey & Coconut Rice Balls

 

1 cup sticky rice Pulse all ingredients in a food processor

1 ½ cup water until you have a coarse, sticky mixture.

Cook rice and let cool to the touch. Roll into tightly packed balls and store

In an airtight container in the refrigerator.

2 TBS lightly toasted sesame seeds

2 TBS unsweetened lightly toasted shredded coconut

1 TBS honey

¼ tsp vanilla extract Carbs 15g, Protein 1g, Fat 1g

½ tsp salt

 

Feed Zone Portables

 

 

Banana Mousse Dessert

 

4 ripe bananas Place bananas, molasses, honey, cinnamon

1 TBS light molasses and vanilla in food processor and pulse until

1 TBS honey or maple syrup smooth. 

¼ tsp cinnamon Spoon the banana mousse mixture into 4 

¼ tsp vanilla extract bowls. Top with yogurt and sprinkle with 

½ cup peanuts or walnuts nuts. 

1 cup plain Greek yogurt Easy and guilt-free!

 

The Feed Zone Table