Recipes for...

Athlete's On The Go

Simple good food ideas and recipes for athletes!

A little bit about me...

Hello my name is Zoe Woods,

I'm an athlete and my favourite sport is volleyball
Learning about nutrition is a passion of mine.
Publishing a cookbook that helps other athletes discover new recipes adjustable for their dietary restrictions.
Finding quick recipes that fit your nutrition needs are essential to properly fuelling an athlete.
My mission is to find quick nutritious meals suitable for university athletes who have minimal time and accessibility with an alternative to fast foods.
My recipe focus is gluten free and minimal dairy
I found that meal planning is important among university athletes finding fuel in between classes and practice.
My discovery is athletes eat more small meals throughout the day to constantly fuel their body.

Sweet

Team Huddle

Chocolate Peanut butter Oatmeal

Prep Time: 5 min

Cook Time: 20 min

Servings: 1

Ingredients

1/2 cup rolled oats, blended to a fine flour consistency

2.5 tbsp pure maple syrup (or preferred liquid sweetener)

1 tsp pure vanilla extract

2/3 tsp baking powder

1/2 cup unsweetened almond milk (or preferred milk)

1/2 tbsp unsalted natural peanut butter (or preferred nut butter)

1/2 tbsp cocoa powder

2 tbsp plant-based protein powder (optional)

Toppings

1/2 tbsp dairy-free chocolate chips OR chopped dark chocolate

1 tbsp unsalted natural peanut butter (or preferred nut butter)

Preparation Steps

1. Preheat your oven to 350 F.

In a large mixing bowl, combine the oats flour, protein powder, maple syrup, vanilla, cinnamon, peanut butter, cocoa powder, baking powder. Stir in the almond milk and mix until smooth.

*If using rolled oats, blend in a blender until it reaches a fine flour consistency.

2. Transfer to a 6-ounce oven-safe ramekin, small bowl or baking pan.

3. Bake in a preheated oven at 350 F for 19-21 minutes, or until set.

Or bake in microwave for 3 minutes or until set.

4. Top with chocolate chips or chopped dark chocolate and peanut butter.

Stacked Starters

Oat Pancakes

Prep Time: 5 min

Servings: 24 pancakes

Ingredients

1 1/2 cups rolled oats

2 cups milk

1/2 cup whole wheat flour

1/2 cup all-purpose flour

1 tbsp packed brown sugar

1 tbsp baking powder

1/2 tsp salt

1/2 tsp ground cinnamon

2 eggs beaten

1/4 cup butter melted

Butter for cooking

Preparation Steps

1. In a large bowl

2. combine rolled oats and milk

3. let stand 5 minutes.

4. In a large bowl whisk together whole wheat flour, all-purpose flour,

sugar, baking powder, salt and cinnamon.

5. Whisk eggs and 1/4 cup (60 mL) butter into milk mixture until blended. 6.Pour over flour mixture and stir just until combined Heat a large nonstick skillet over medium heat.

7.Brush with a thin layer of butter. Ladle about 1/4 cup (60 mL) batter per pancake into skillet.

8.Cook for 2 to 3 min or until bottoms are golden and edges look dry; turn and cook for 1 to 2 min longer or until golden and puffed.

9.Repeat with remaining batter

10. adjusting heat as necessary to prevent burning.

from dairyfarmersofcanada.ca

https://dairyfarmersofcanada.ca/en/canadian-goodness/recipes/hearty-oatmeal-pancakes

One For The Home Team

Fruit muffins

Prep Time: 15 min

Cooktime: 20 minutes

Servings: 12 people

Ingredients

2 1/2 cups old-fashioned rolled oats

1 1/2 cups almond milk

1 egg (large, lightly beaten)

1/3 cup pure maple syrup

2 tablespoons coconut oil (melted)

1 teaspoon vanilla extract

1 teaspoon ground cinnamon

1 teaspoon baking powder

1/4 teaspoon salt

1 teaspoon lemon zest (grated)

1 cup blueberries (fresh)

1/3 cup chocolate chips (optional)

Preparation Steps

1. Combine the oats and almond milk in a large mixing bowl. Cover and refrigerate overnight.

2. Preheat oven to 375 degrees. Spray a muffin tin with non-stick spray or line with muffin pan liners.

3. Gently stir all ingredients into the soaked oats mixture. Spoon into the prepared muffin pan, filling about 3/4 full.

4. Bake for about 20 minutes or until tops are golden. Serve warm.

from skinnyms.com

https://skinnyms.com/flour-less-blueberry-oatmeal-muffins/

One For The Visiting Team

Baked Oatmeal Muffins

Prep Time: 15 min

Cook time: 15 minutes

Servings: 1

Ingredients

6 Ripe bananas

2 Cups Old fashioned oats

1/4 Cup Almond Milk

1/2 Cup Maple syrup or honey

1/2 Tbsp Baking Soda

1 tsp Vanilla Extract

1/2 Cup Chocolate Chips

Preparation Steps

1. Preheat oven to 350 degrees F. Spray a muffin tin with cooking spray (I use coconut oil spray), or set 12 silicone muffin cups on a baking sheet.

2. Place bananas, old fashioned oats, eggs, almond milk, honey or pure maple syrup, baking soda and vanilla in a blender. Blend until well combined but not completely smooth. You still want to see some small pieces of oats in the batter.

3. Add the chocolate chips and blend for a few seconds to mix them in.

4. Divide the batter evenly between 12 muffins cups. I pour the batter directly from my blender, using a small rubber spatula to catch the drips between muffin cups.

5. Bake for 15-17 minutes, until a tester inserted into the centre of a muffin comes out clean. Let cool in the pan for 10 minutes and then carefully transfer to a wire rack to finish cooling. A mini spatula helps to remove the muffins without scratching your muffin tin.

6. Muffins freeze well. Freeze in a zip-top bag for up to 3 months.

Triple Threat Baked Oats

Chocolate Peanut Butter Baked Oats

Prep Time: 5 min

Cook Time: 20 min

Servings: 1

Ingredients

1/2 cup rolled oats, blended to a fine flour consistency

2.5 tbsp pure maple syrup (or preferred liquid sweetener)

1 tsp pure vanilla extract

2/3 tsp baking powder

1/2 cup unsweetened almond milk (or preferred milk)

1/2 tbsp unsalted natural peanut butter (or preferred nut butter)

1/2 tbsp cocoa powder

1 banana

2 tbsp plant-based protein powder (optional)

Toppings

1/2 tbsp dairy-free chocolate chips OR chopped dark chocolate

1 tbsp unsalted natural peanut butter (or preferred nut butter)

Preparation Steps

1. Preheat your oven to 350 F.

In a large mixing bowl, combine the oats flour, protein powder, maple syrup, vanilla, cinnamon, peanut butter, cocoa powder, baking powder. Stir in the almond milk and mix until smooth.

*If using rolled oats, blend in a blender until it reaches a fine flour consistency.

2. Transfer to a 6-ounce oven-safe ramekin, small bowl or baking pan.

3. Bake in a preheated oven at 350 F for 19-21 minutes, or until set.

Or bake in microwave for 3 minutes or until set.

4. Top with chocolate chips or chopped dark chocolate and peanut butter.

Jack-O-Oats

Pumpkin Baked Oats

Prep Time: 15 min

Cook Time: 30 min

Servings: 6

Ingredients

2 cups rolled oats

1 teaspoon baking powder

1 1/2 teaspoons pumpkin pie spice

1/2 teaspoon cinnamon

1/2 teaspoon sea salt

1 1/2 cups unsweetened almond milk

1 cup canned pumpkin

1/4 cup pure maple syrup (plus more for serving)

1 Tablespoon ground flaxseed

1 Tablespoon coconut oil (melted)

1 teaspoon vanilla extract

1/2 cup pecans or walnuts (chopped and divided)

Cooking spray

Preparation Steps

1. Preheat oven to 375°F.

2. Spray an 8-inch square baking dish with cooking spray.

3. In a large bowl, mix together the oats, baking powder, pumpkin pie spice, cinnamon and salt. Stir to combine.

4. Add in the milk, pumpkin, maple syrup, flaxseed, coconut oil and vanilla. Stir well to combine and gently add in 1/4 cup pecans or walnuts.

5. Carefully pour oatmeal mixture into the prepared baking dish.

6. Scatter the remaining pecans/walnuts across the top.

7. Bake for 30 to 35 minutes, until the top golden and center is set. Remove from the oven and let cool for a few minutes. Portion and serve. Drizzle each portion with maple syrup if you want it a bit sweeter.

8. For storage: store in the refrigerator in an airtight container for up to 4 days.

9. To reheat: To reheat the whole baked oatmeal, cover with foil and reheat in a 350°F oven for about 20 minutes. For individual portions, set oven (or toaster oven) to 350°F and bake for 5-10 minutes or reheat in the microwave for 1 minute.

from eatingbirdfood.com

https://www.eatingbirdfood.com/pumpkin-baked-oatmeal/

Between The Blues Baked Oats

Blueberry bakes oatmeal

Prep Time: 5 min

Cook Time: 20 min

Servings: 1

Ingredients

1/2 cup rolled oats, blended to a fine flour consistency

2.5 Tbsp pure maple syrup (or preferred liquid sweetener)

1 tsp pure vanilla extract

1/2 tsp ground cinnamon

2/3 tsp baking powder

1/2 cup unsweetened almond milk (or preferred milk)

1/2 tsp ground cinnamon

2 tbsps fresh blueberries

1 tbsp Cream cheese

Preparation Steps

1. Preheat your oven to 350 F.

In a large mixing bowl, combine the oats flour, protein powder, maple syrup, vanilla, cinnamon, blueberries, baking powder. Stir in the almond milk and cream cheese, mix until smooth.

*If using rolled oats, blend in a blender until it reaches a fine flour consistency.

2. Transfer to a 6-ounce oven-safe ramekin, small bowl or baking pan.

3. Bake in a preheated oven at 350 F for 19-21 minutes, or until set.

Or bake in microwave for 3 minutes or until set.

4. Top with chocolate chips or chopped dark chocolate and peanut butter.

from lifemadesweeter.com

https://lifemadesweeter.com/baked-oats/

Elite Smoothie

Prep Time: 5 min

Servings: 1

Ingredients

1/2 cup Coconut milk

1/2 Cup blueberries

1 Whole Banana

1/2 tsp Chia seeds

Preparation Steps

1. Put all ingredients in blender

2. Blend until no clumps

3. Pour into cup

4. Enjoy!

Apple Nachos

Prep Time: 5 min

Servings: 1

Ingredients

1 Apple

1 tbsp Peanut butter

Chocolate chips

Preparation Steps

1. Slice apple into chunks

2. Drizzle peanut butter

3. Sprinkle chocolate chips on top

Power Pudding

Chia Seed Pudding

Prep Time: 5 min

Servings: 1

Ingredients

2 tbsp chia seeds

1 cup almond milk

Mango

Coconut flakes

Preparation Steps

Cold soak chia seeds over night in nut milk of choice.
Add toppings of choice

enjoy!

Savoury

O-Mega Meal!

Salmon Quinoa Veg

Ingredients

Salmon

1 tbsp olive oil

Quinoa

Broccoli/ veg of choice

Preparation Steps

Preheat oven to 350 F
Grease salmon with olive oil
put on middle rack and cook for 15 minutes
Follow the recipe on quinoa pack how to cook your quinoa
Steam your broccoli in the microwave for 5 minutes
Easy meal to take on the go!

Super Bowl

Spinach Salad

Prep Time: 10 min

Cook Time: 20 min

Servings: 4 large bowls

Ingredients

1 large bunch spinach (or a spinach/kale combo!)

1 cup cooked beets

1/4 cup red onion

1 cup cooked quinoa (about 1/2 cup uncooked)

1/4 cup sunflower seeds

Other additions: avocado, pumpkin seeds, hemp hearts

3 Tbsp. balsamic vinegar

1 Tbsp. dijon mustard

1 clove garlic (minced)

Salt to taste

Preparation Steps

1. Begin cooking quinoa if you haven’t already done so. (I use 3/4 cups vegetable broth for 1/2 cup quinoa.)*

2. Make dressing: add all ingredients to a small bowl and whisk to combine. Set aside.

3. Tear kale into bite-sized pieces. Place in a large bowl and gently massage.

4. Thinly slice red onion, dice beets, and grate carrot. (I just use my peeler to quickly make shreds.) Place in bowl with kale.

5. Rinse and drain beans. Add beans and cooked quinoa to bowl.

6. Pour dressing over top and toss gently to thoroughly combine.

7. Top with sunflower seeds (and/or hemp hearts, pumpkin seeds, avocado, etc.)

Home Plate

Cherry Tomato Focaccia

Prep Time: 15 min

Cook Time: 25 min

Servings: 8 to 12 portions

Ingredients

2/3 cup (150 ml) olive oil

1 recipe Pizza Dough for 8

2 cups (280 g) yellow cherry tomatoes

2 cups (280 g) red cherry tomatoes

1 tsp chopped fresh thyme

1 tsp chopped fresh rosemary

3 cloves garlic, finely chopped

Fleur de sel

Pepper

Preparation Steps

1. With the rack in the middle position, preheat the oven to 450°F (230°C).

2. On a 17 x 12-inch (43 x 30-cm) baking sheet, pour ½ cup (125 ml) of the oil. Press the dough onto the whole surface of the sheet, turning it a few times to coat with oil. Make small cavities in the dough with your fingertips. Let rise for 30 minutes.

3. Meanwhile, in a bowl, combine the tomatoes with the remaining oil.

4. Spread the herbs and garlic on the risen dough. Cover with the tomatoes. Generously season with salt and pepper.

5. Bake for 25 minutes or until the crust is golden brown. Let rest for 10 minutes to allow the dough to absorb the oil. Cut and serve.

from ricardocuisine.com

https://www.ricardocuisine.com/en/recipes/5901-cherry-tomato-focaccia

Early Bird Gets The Egg

Omlet

Prep Time: 10 min

Cook Time: 10 min

Servings: 4 servings

Ingredients

2 tsp olive oil

1/2 medium yellow onion, diced

1/2 medium red bell pepper, diced

1/2 medium green bell pepper, diced

6 oz smoked ham steak, diced

1 Tbsp butter

8 large eggs

2 oz low-fat cheddar cheese

Preparation Steps

1. Heat a large non-stick skillet over MED heat. Add olive oil, then add onion and both bell peppers. Cook, stirring often, until tender, but still vibrant, about 3 minutes.

2. Add diced ham and cook 1-2 minutes more. While ham is cooking, add eggs to a mixing bowl.

3. Reduce heat to LOW and add butter to skillet. Whisk eggs vigorously until no streaks remain, then pour into skillet with the onion/pepper/ham mixture.

4. Use a rubber spatula and cook, stirring frequently, until eggs bind with the onions, peppers and ham and eggs appear scrambled and wet, but no longer runny. Season with salt and pepper, to taste.

5. Remove from heat, sprinkle with cheese and cover loosely with foil. Serve hot.

from thechunkychef.com

https://www.thechunkychef.com/denver-omelet-scrambled-eggs-skillet/

Golf Balls in a Sand Trap

Ingredients

2 tablespoons olive oil

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon dried oregano

Pinch of red pepper flakes

1 teaspoon kosher salt

1/4 teaspoon black pepper

1 pound shelf stable or fresh gnocchi

2 pints cherry or grape tomatoes

Shaved Parmesan for serving

Fresh basil and oregano leaves for serving

Preparation Steps

Preheat the oven to 450 degrees F.
In a small bowl, whisk together the olive oil, garlic powder, onion powder, dried oregano, red pepper flakes, salt and pepper.
On a sheet pan, toss the gnocchi and tomatoes with the olive oil mixture spreading them into a single layer.
Bake for 22-25 minutes until the gnocchi are lightly browned and the tomatoes are wrinkled and some have burst.
Stir the gnocchi and tomatoes together. The tomatoes will break up coating the gnocchi.
Top with basil and oregano leaves and Parmesan before serving.

From https://www.lastingredient.com/sheet-pan-cherry-tomato-gnocchi/#the-recipe

Grand Slam

Prep Time: 15 min

Servings: 3 servings

Ingredients

2 tablespoons olive oil

1 tablespoon fresh lemon juice

1 teaspoon Dijon mustard

½ teaspoon minced fresh garlic

½ teaspoon Diamond Crystal kosher salt

¼ teaspoon black pepper

2 cups cooked chicken breast (, shredded (10 oz, from 2 medium chicken breasts))

2 hard boiled eggs (, chopped or sliced)

1 large Haas avocado (, diced)

2 tablespoons diced red onion

2 strips bacon (, cooked, chopped)

Preparation Steps

1. Combine the dressing ingredients in a small bowl and whisk until they emulsify into a smooth dressing.

2. In a large salad bowl, add the chicken, eggs, avocado, red onions and bacon.

3. Add the dressing and gently stir to combine. Serve immediately.

from healthyrecipesblogs.com

https://healthyrecipesblogs.com/avocado-chicken-salad/#recipe

Say cheese!

Gluten free pizzas

Prep Time: 15 min

Servings: 3 servings

Ingredients

per pizza

1 slice of mozzarella cheese

1 tbsp Tomato sauce

5 pepperoni's (toppings of choice)

Preparation Steps

1.Get your mozzarella slices on a plate

2.Add your tomato sauce

3.Put on your toppings

Coach Cesar

Prep Time: 20 min

Servings: 6 servings

Ingredients

Romaine lettuce

Croutons

Dressing

1 egg white

Dash of salt and pepper

3 to 4 garlic cloves crushed

1 tbsp dijon mustard

1 tbsp Worcestershire sauce

2 tbsp lemon juice

1/2 cup olive oil

1 Lb bacon

1/4 cup parmesan cheese

Preparation Steps

Mix ingredients in order using a whisk, when you add the oil, gradually add it.
Then add the bacon and cheese.
Top the mixture with a little oil and refrigerate overnight.
Mix and serve over romaine lettuce with croutons.

Power Bowl

Prep Time: 15 min

Servings: 2 servings

Ingredients

2 cups romaine lettuce

1 cup corn

1/2 cup blueberries

1 red pepper

1 green pepper

1 falafel patty

Salad dressing of choice

Preparation Steps

Chop up your peppers and corn
Wash your vegetable
Follow the ingredients to cook your falafel
Pour on your dressing

Power Bowl 2.0

Prep Time: 15 min

Servings: 2 servings

Ingredients

2 cups romaine lettuce

1 cup chickpeas

1/2 cup blueberries

1 cup trail mix

1 tomato

1 black bean patty

Salad dressing of choice

Preparation Steps

Wash your vegetable
Chop up your vegetables
Follow the ingredients to cook your burger
Pour on your dressing

Winner Winner Chicken Dinner

Prep Time: 10 min

Cook Time: 40 min

Servings: 8 servings

Ingredients

8 bone-in, skin-on chicken thighs

Kosher salt and freshly ground black pepper, to taste

3 tablespoons unsalted butter, divided

3 cloves garlic, minced

1/4 teaspoon red pepper flakes, or more, to taste

1 cup chicken broth

1/2 cup heavy cream

1/3 cup julienned sun dried tomatoes in olive oil, drained

1/4 cup freshly grated Parmesan

1/4 teaspoon dried thyme

1/4 teaspoon dried oregano

1/4 teaspoon dried basil

1/4 cup basil leaves, chiffonade

Preparation Steps

1. Preheat oven to 400 degrees F.

2.Season chicken thighs with salt and pepper, to taste.

3.Melt 2 tablespoons butter in a large oven-proof skillet over medium high heat.

4.Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side; set aside.

5.Melt remaining tablespoon butter in the skillet.

6.Add garlic and red pepper flakes, and cook, stirring frequently, until fragrant, about 1-2 minutes.

7.Stir in chicken broth, heavy cream, sun dried tomatoes, Parmesan, thyme, oregano and basil.

8.Bring to a boil; reduce heat and simmer until slightly thickened, about 3-5 minutes.

9.Return chicken to the skillet.

10.Place into oven and roast until completely cooked through, reaching an internal temperature of 175 degrees F, about 25-30 minutes.

11.Serve immediately, garnished with basil, if desired.

from damndelicious.net

https://damndelicious.net/2014/11/22/chicken-sun-dried-tomato-cream-sauce/

Red Card (snacks)

Prep Time: 5 min

Servings: 1

Ingredients

1 red pepper (washed)

Handful of cherry tomatoes

2 Tbsp cream cheese

Everything bagel seasoning

Preparation Steps

1.Cut up your red pepper and slice your cherry tomatoes

2.Spread cream cheese on the red pepper

3.Sprinkle everything bagel seasoning over

Fast Balls

Prep Time: 20 min

Cook Time: 1 hr

Servings: 18 meatballs

Ingredients

½ cup milk

1 egg

1 cup gluten-free Italian bread crumbs

1 ½ pounds ground beef

¼ onion, minced

1 clove garlic, minced

1 sprig fresh parsley, chopped

cooking spray

1 (28 ounce) jar tomato sauce, or as needed

Preparation Steps

1. Beat milk and egg together in a large bowl. Mix bread crumbs in until a paste forms. Add ground beef, onion, garlic, and parsley, and mix with your hands until just combined.

2. Preheat the oven to 350 degrees F (175 degrees C). Coat a baking sheet with cooking spray.

3. Measure meatballs using an ice cream scoop. Roll balls with dampened hands and place on the prepared baking sheet

4. Bake in the preheated oven until meatballs are no longer pink in the center and an instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C), about 30 minutes.

5. While meatballs bake, heat tomato sauce in saucepan over medium heat.

6. Add baked meatballs to the sauce and simmer, uncovered, for 30 minutes.

Go Fish

Salmon Yoghurt

Ingredients

2 pieces of Salmon

1/4 cup greek yogurt

2 tbsp honey

Topping

1 cup spinach

1/2 cup tomatoes

1/2 cup coconut milk

Preparation Steps

Preheat oven to 350 F
Mix yoghurt and honey
Cover salmon in yogurt mixture
Wrap in tinfoil
Put on tray and in the oven for 15 minutes
On the stove bring the coconut to a light boil
Stir in the tomatoes then spinach
Stir together till they loose their defined shape add salt
Take the salmon out of the oven and unwrap the tin foil
Pour the spinach and tomatoes sauce over the yogurt salmon
Enjoy

Goal (chicken) Tenders

Ingredients

1 lb chicken breast (I used eight 2 oz chicken tenders)

1 cup whole wheat Panko crumbs

½ cup Parmesan cheese

½ cup Italian dressing (fat-free)

½ teaspoon garlic powder

Preparation Steps

1. Preheat oven to 450 degrees Fahrenheit.

2. Cover a shallow cookie sheet with aluminum foil.

3.Place a metal cooling rack on top of the foil. Spray the cooling rack with non-stick cooking spray or olive oil sprayer.

4. Add Italian dressing to a shallow bowl.

5. In another shallow bowl combine Panko crumbs, Parmesan cheese and garlic powder.

6. Dip each piece of chicken into the Italian dressing, then into the Panko crumb mixture, coating the chicken thoroughly.

7. Place chicken on the baking pan.

8. Cook for 15-18 minutes or until chicken is cooked completely (turning chicken halfway through).

9. Serve with your favourite dipping sauce.

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