36 USA GYMNASTICS NOVEMBER • DECEMBER 2006 PHOTOS • DIANE BIDERMANN

For hungry gymnasts and coaches, a gift of holiday food is always welcome. Here are a few recipes that are tried and true favorites, taken from Nancy Clark’s Sports Nutrition Guidebook, Third Edition (www.nancyclarkrd.com). Enjoy!

HolidayBy Nancy Clark, MS, RD

Recipes

Banana Bread

Carrot Raisin Muf fins

Sugar & S pice Trail Mix

USA Gymnastics Fitness This is an all-time favorite banana bread recipe. The key to its success is using well-ripened bananas that are covered with brown speckles. Note: If you add some peanut butter on top, you’ll have a delicious sandwich that’ll keep you energized for a long time! Yield: 12 slices

1. Preheat the oven to 350°. 2. Mash bananas with a fork. 3. Add egg, oil, milk, sugar, salt, baking soda, and baking powder. Beat well. 4. Gently blend the flour into the banana mixture and stir for 20 seconds, or until moistened. 5. Pour into a 4” x 8” loaf pan that has been lightly oiled, treated with cooking spray, or lined with wax paper. 6. Bake for 45 minutes, or until a toothpick inserted near the middle comes out clean. 7. Let cool for 5 minutes before removing from the pan.

3 large well-ripened bananas1 egg or 2 egg whites2 tablespoons oil, preferably canola1/3 cup milk1/3 to 1/2 cup sugar

1 teaspoon salt1 teaspoon baking soda1/2 teaspoon baking powder1-1/2 cups flour, preferably half whole wheat and half white

Total calories: 1,600 • Calories per slice: 135 • Carbohydrate: 24g • Protein: 3g

These muffins are a favorite of Evelyn Tribole, RD, sports nutritionist and author of Healthy Homestyle Cooking. I can understand why she enjoys these muffins...they’re tasty warm from the oven, and even tastier on the second day, when the flavors have blended. Note: If you prefer a fat-free muffin, replace the canola oil with 1/3 cup of applesauce and use 6 egg whites instead of the whole eggs. Yield: 12 muffins

1. Preheat the oven to 350°. Prepare 12 muffin tins with papers or vegetable spray. 2. In a large bowl, stir together the flours, sugar, baking powder, cinnamon and baking soda. 3. In a separate bowl, stir together the egg (white), buttermilk, oil and vanilla. Add the liquid ingredients all at

once to the flour mixture and stir until blended. 4. Spoon the batter into the muffin cups. Bake about 30 minutes or until a toothpick inserted near the center

comes out clean. Total calories: 2,750 • Calories per muffin: 230 • Carbohydrate: 37g • Protein: 5g • Fats: 7g

1 cup whole wheat flour1 cup white flour3/4 cup sugar2 teaspoons baking powder2 teaspoons cinnamon1/2 teaspoon baking soda

2 cups finely shredded carrots1 medium apple, peeled and shredded1/2 cup raisins1/2 cup chopped nuts3 eggs or substitute

1/2 cup buttermilk (or 1/2 cup milk mixed with 1/2 teaspoon vinegar and let stand for 5 minutes) 1/3 cup oil (preferably canola) 2 teaspoons vanilla extract 1 teaspoon salt

Shannon Weiderholt, RD found this recipe on the American Heart Association’s website www.deliciousdecisions.org. She says it’s a perfect snack for calming the afternoon munchies. Keep this in a ziplock bag in your backpack or gym bag and you’ll have energy to enjoy your day! It’s sweet, but not too sweet. Yield: 10 servings

1. Preheat oven to 325°.2. In a large plastic Zip-lock bag or plastic container with a cover, combine the oat squares and pretzels. 3. In a small bowl, stir together the melted margarine, brown sugar and cinnamon. Pour over the cereal mixture. 4. Seal the bag or container and shake gently until the mixture is well coated. Transfer to a baking sheet. 5. Bake, uncovered for 15 to 20 minutes, stirring once or twice. 6. Let cool, then add the dried fruit.7. Store in an airtight container or smaller single-serving baggies.

3 cups Oat Squares cereal3 cups mini-pretzels, salted or salt-free, as desired2 tablespoons tub margarine, melted

1 tablespoon packed brown sugar1/2 teaspoon cinnamon1 cup dried fruit bits or raisins

Total calories: 2,000 • Calories per serving: 200 • Carbohydrate: 40g • Protein: 5g • Fats: 2g

My favorite foods at Thanksgiving are turkey and dressing! —Jordyn Wieber of Twistars USA in Dimondale, Mich, Jr. National Team Member

“ ”Wieber, age 11, tied for ninth all-around at the 2006 Visa Championships in the junior division.

Onorato, age 17, won rings at both the 2006 Pacific Alliance and Junior Pan Am Championships.

Thanksgiving is one of my favorite holidays because my mom makes the best turkey, dressing, mashed potatoes, and gravy. —Phillip Onorato from WOGA, in Plano, Texas. Jr. National Team Member

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