oatmeal pancakes ingredients€¦ · oatmeal pancakes ingredients: • 1/2 cup uncooked oatmeal...

SPORT NUTRIT ION fuel

RECIPES FOR HOMEMADE SPORT NUTRITION PRODUCTS

OATMEAL PANCAKES

Ingredients:

• 1/2cupuncookedoatmeal(quickoroldfashioned)

• 1/2cupplainyogurt,buttermilkormilkmixedwith1/2tspvinegar

• 1/2-3/4cupmilk

• 1egg

• 1Tbspcanolaoil

• 2Tbsppackedbrownsugar

• 1tspbakingpowder

• 1cupflour-halfwholewheatandhalfwhite

• Dashofcinnamon&1/2tspsalt(optional)

Directions:

1.Combineoats,yogurt,andmilkinmediumbowl.Setasidefor15-20minutestolettheoatmealsoften.

2.Afteroatmealisdonesoaking,beatintheeggandoil,andmixwill.Addthesugar,salt,cinnamon,bakingpowder,andflour.Stiruntiljustmoistened.Forbestresults,letbatterstandfor5minutesbeforecooking.

3.Pour1/4cupbatterintooiledpanovermediumheat

4.Flippancakewhenthetopiscoveredwithbubblesandthesideslookcooked.

5.Servewithhoney,yogurt,freshfruit,syrup,applesauce,peanutbutter,orothertoppingsofyourchoice.

Makes 6 6-inch pancakes

These pancakes are a good source of carbohydrates and can be part of a healthy pre-game meal.

HOMEMADE SPORTS DRINK

Ingredients:

• 1/4cupsugar

• 1/4tspsalt

• 1/4cuphotwater

• 1/4cuporangejuice(notconcentrate)

• 2Tbsplemonjuice

• 31/2cupscoldwater

Instructions:

1.Dissolvethesugarandsaltinthehotwaterinapitcher.

2.Mixinthejuiceandcoldwaterandchill.

Create your own by using your favorite fruit juice. Remember to test your homemade sports drink during practice to make sure it doesn’t upset your stomach.

SPORT NUTRIT ION fuel

RECOVERY SMOOTHIE

Ingredients:

• 1frozenbanana

• 1/2cupchocolatemilk

• 1/2cupvanillayogurt

• 1Tbsppeanutbutter

• 3-4icecubes

Directions:

1.Placeallingredientsinablenderandblenduntilsmooth.Ifnecessary,addmoremilktothinthemixtureormoreicecubestothickenit.

* Peel and slice banana prior to freezing

This is a great post exercise smoothie because it provides carbohydrates and protein to help the muscles recover.

NO-BAKE ENERGY BITESTotal time: 30 minutes

Ingredients:

• 1cupoats

• 1/2cuppeanutbutter

• 1/3cuphoney

• 1cupcoconutflakes

• 1/2cupgroundflaxseed

• 1/2cupminichocolatechips

• 1tspvanilla

Directions:

1.Mixallingredientsinlargebowluntilcompletelyincorporated.

2.Placebowlinrefrigeratorfor20minutes

3.Oncechilled,rollintoballsandenjoy!

Get creative with this recipe. Substitute any nut butter for the peanut butter. Add chopped raisins, dried cranberries, or other dried fruits. Toss in a handful of your favorite chopped nut. Add a dash of cinnamon for some extra flavor. Experiment with what you like!

RECIPES FOR HOMEMADE SPORT NUTRITION PRODUCTS