Recipe of the Week

Waffles with Nut Butter and Bananas

Ingredients

2 

frozen whole-grain waffles

2 

tablespoons 

almond butter or peanut butter

1 small 

banana, thinly sliced

1 

teaspoon 

honey

Directions

1. Toast the waffles according to the package directions.
2. Top one with the nut butter, bananas, and honey. Then make a sandwich. 

Can add raisins, chocolate chips, jelly, berries, coconut flakes, ground flax seed, pine nuts and many other fun toppings. 

What is a Cougar?

Crushing in the gym and on the field
Out lasting our prey
United on the hunt
Getting fuel from high quality balanced meals
Adding new healthy foods each week
Replenishing our fluids to stay hydrated

CHO-CO-LATE...FA-BO-LO-US (please read in best rapper voice)

Rehydration

When you complete any endurance exercise – whether it’s an intense workout at the gym or a long run – you need to rehydrate your body with essential nutrients lost through sweat. Chocolate milk may be a better choice than a sports drink or water. Milk has a good supply of electrolytes such as sodium, potassium and other minerals – all of which you lose through sweat. Milk also empties more slowly from the stomach, which means its nutrients gets absorbed much slower.

Recovery

After a workout, you need to consume some protein alongside carbohydrates to help repair any microtears that occur in muscles during the workout and restore energy. Chocolate milk is a good source of both. The naturally occurring mix of protein and carbs offers many benefits for athletes.

Building Muscle

Milk does more than just help muscles recover. Researchers found that you can build more muscle and lose fat during training if you drink chocolate milk after a workout. Research found that people who drank low-fat chocolate milk after a workout ended up with a three-pound lean muscle advantage over those who had a regular sports drink after about four weeks.

Improved Performance

Chocolate milk also has been found in some studies to improve performance of athletes. Research at the University of Texas found that cyclists who drank chocolate milk rode faster and had more power than those who drank a sports drink. His research found that milk drinkers had twice the improvement in maximal oxygen uptake than those who consumed a sports drink. That’s important, because your energy supply depends on how much oxygen can be delivered to your muscles as they work. A study in a 2011 issue of “Journal of Strength and Conditioning Research” found that college soccer players who drank chocolate milk between morning and afternoon workouts could perform longer before becoming fatigued compared to players who drank a sports drink.

Cougar Snack

Snacks with 200 to 300 calories for Kean Lax Ladies 

Refuel between meals or after a work-out with these higher-calorie snacks. Watch serving sizes to stay within the range of 200 to 300 calories. 

• Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip 

• Yogurt parfait: Layer 6 ounces fat-free yogurt, . cup berries and . cup granola 

• Trail mix: Mix 20 almonds, miniature box of raisins, and . cup sunflower seeds 

• Instant oatmeal made with fat-free milk with 1 tablespoon honey, cup sliced peaches and dash of cinnamon 

• One 4-ounce fat-free, ready-to-eat vanilla pudding with . cup fresh fruit and 5 vanilla wafers 

• Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, . cup diced fresh veggies and one ounce low-fat mozzarella cheese 

• Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter 

• Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie 

• Whole-grain toaster waffle with 1 . tablespoons chocolate-flavored hazelnut spread 

• Banana split: banana sliced length-wise topped with . cup frozen yogurt and a tablespoon of chopped nuts

For more healthy eating tips, visit www.eatright.org 

PANERA ++

Check out the POWER MENU 

Simple Avocado and Egg Salad

This is one of my favorite snacks/lunches! Packed with healthy protein and fats!

Ingredients:

1/2 avocado (it's ripe when it feels soft if you press your thumb on the skin)

2 eggs

Cherry tomatoes 

Salt and pepper 

Directions:

1. Hard boil the eggs - place in pot with water covering eggs, bring to boil, remove from heat, cover and let sit for 12 minutes

2. Cut avocado - slice down the middle by running knife along the pit, separate halves, scoop out one half with a spoon and cut into bite sized pieces, place in bowl

2. Peel eggs and cut - add to avocado in bowl

3. Add tomatoes

4. Sprinkle lightly with salt and pepper to taste

5. Dig in! Let me know what you think!!

QUICK, EASY, AND DELICIOUS BANANA OATMEAL MUFFINS!

Gluten-free, and guilt-free too! 

Prep Time: 5 Minutes

Cook Time: 20 Minutes

Servings: 12 

Ingredients

• 2.5 c. oats, whole, dry, organic
• 1 c. yogurt, greek, plain, full-fat, plain, organic
• 2 egg, omega-3, cage-free, organic
• 2 tbs. honey, raw, unfiltered, organic
• 1.5 tsp. baking powder, organic, gluten & aluminum-free
• 0.5 tsp. baking soda, pure
• 2 banana, fresh, organic

Directions

Preheat oven to 400°F. Grease a muffin tin or line it with cupcake liners. Combine all ingredients in a blender or food processor. Blend until smooth. Divide batter among 12 muffin cups. Bake for 18-20 minutes, until a knife inserted in the center of a muffin comes out clean. Each muffin has about 1 carb and 1/2 protein - keep that in mind if you eat more than one!

RECIPE OF THE WEEK

10 MINUTE NO BAKE ENERGY BITES

These delicious little no bake energy bites are the perfect healthy snack!

INGREDIENTS:

• 1 cup (dry) oatmeal (old-fashioned oats)
• 2/3 cup toasted coconut flakes
• 1/2 cup peanut butter
• 1/2 cup ground flax seed
• 1/2 cup chocolate chips or cacao nibs 
• 1/3 cup honey or agave nectar
• 1 tablespoon chia seeds 
• 1 teaspoon vanilla extract

DIRECTIONS:

1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for 30 minutes.
2. Once chilled, roll into balls about 1" in diameter. Store in an airtight container and keep refrigerated for up to 1 week. Makes about 20-25 balls.

Feel free to experiment with the ingredients and create your own recipes. 

Healthy options on campus

Need a colorful option for a meal on campus? Grab a salad or black bean burger from the Cougar Den!