Ten Quick and Easy Nutritional Recipes

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Outside Magazine May 2004

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Fast Food

By Dimity McDowell


	(photograph by Anthoney Masterson/Foodstock)

We're not talking fries and fat, with fresh nowhere in sight. We're talking about smart nutrition to help you charge up, trim down, and get the most out of mealtime. We picked the brains of top athletes for their favorite full-flavored quick-and-easy recipes. Prep time is less than ten minutes; benefits are lifelong.

(1) START SMART
U.S. Postal Service team rider Michael Barry's
Performance Porridge

> 2 cups oats
> 1/3 cup millet
> 6 cups water, milk, or soy milk
> 1/4 cup raisins or currants
> 4 eggs
> Pinch of salt

Put all ingredients except eggs in a pan and bring to a boil. Add eggs. Reduce heat to a simmer, then stir well for five minutes, or until the oats have absorbed the liquid. Garnish with honey and fruit.

(2) HANDY SNACKAGE
High-Energy Trail Bars from the members of adventure racing's Team Epinephrine

> 1 cup rolled oats
> 4 oz unsweetened chocolate
> 1 cup peanut butter
> 1 1/3 cups brown-rice syrup
> 1/4 cup unsweetened cocoa powder
> 1 1/3 cups vanilla-flavored soy protein powder
> 2 tsp ground espresso

Preheat oven to 350, spread oats on cookie sheet, and toast until brown (about eight minutes). Mix all ingredients except oats in a microwave-safe bowl, then microwave on high for one minute. Stir and repeat until chocolate is melted. Mix oats in, spread onto a lightly greased glass baking dish, and refrigerate. When cooled, cut into bars. Makes 20.

(3) SUPER-REHYDRATING SMOOTHIE
Off-road triathlete Jamie Whitmore's Orange Energy

> 1/2 cup orange juice
> 1/2 cup vanilla soy milk
> 1 1/2 bananas
> 1–2 scoops orange sherbet
> 1 tbsp protein powder
> 1/2 cup mixed berries
> 1–2 cups ice

Mix ingredients in a blender and enjoy.

(4) LAUNCHPAD LUNCH
Olympic runner Jenny Adams's Primo Pollo Salad

> 1 cup cooked, chopped chicken
> 1/2 cup plain nonfat yogurt
> 1 apple, diced
> 1 celery stick, diced
> 1/2 cup red grapes, cut in half
> 1 tbsp fresh chives
> Salt and pepper to taste

Mix ingredients in a bowl, then chill in the refrigerator. Garnish with fresh herbs before eating.

(5) MIDWORKOUT WONDER
Off-road triathlete Jamie Whitmore's Burrito de Whitmore

> 1 tortilla
> 1–2 tbsp natural peanut butter
> 1 tbsp fruit spread or 1 packet Sonic Strawberry Clif Shot energy gel

Spread fillings over tortilla, roll up, and cut into small bites.

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