Recipes

 

HOMEmade protein bars Recipe

  1. Preheat oven to 350 degrees F.

  2. Spread 2 cups old-fashioned rolled oats and ½ cup raw slivered almonds on a baking sheet lined with parchment paper.

  3. Toast oatmeal/almonds mixture in 350 degree oven for 10 minutes.  Remove from oven and set aside to cool.

  4. In medium saucepan over medium heat, mix 2/3 cup creamy peanut butter, ½ cup honey and 1-1/2 teaspoons of vanilla extract and stir. Heat until all ingredients are melted together and creamy. 

  5. In a large bowl, combine 1 cup crispy rice cereal, 1/3 cup dried cherries (or cranberries) and ½ teaspoon salt.  Stir to blend.

  6. Add toasted oatmeal/almond mixture and heated peanut butter/honey mixture to the cereal/dried fruit mixture. Stir until all ingredients are well mixed.

  7. Press mixture evenly into pan (not larger than 11”x8” for best results) and refrigerate for 15-20 minutes.

  8. Cut into 10 bars and ENJOY.

 [The Center’s serving conversion = 2 carbohydrates, 1 protein, 2 endurance fuels]

4 Easy On-The-Go Snacks

These work great for after school snacks or help to curb hunger between meals and you already have the snack pre-portioned. You could even prepare enough for the whole week! Use disposable or reusable airtight storage options to keep snacks from getting stale. Best if used by the date on the original product package.

Snack #1 – CBL Serving: 1C, 1P, 1 EF
½ package of regular microwave popcorn (after popped)
3 Tbsp dried edamame

Snack #2 – CBL Serving: 1C, 1P, 1EF
1 oz meat jerky
1 serving crackers (not fat free) (number varies based on brand)

Snack #3 – CBL Serving: 1C, 1P, 1EF
11 pieces of peanut butter stuffed pretzel bites

Snack #4 – CBL Serving: 2C, 1P, 2EF
¼ cup dried fruit
¼ cup nuts

2 freezer dinners

Don’t have time to prepare all of your meals every day? You can make them ahead when you do have more time and freeze for later, then just pull them out of the freezer and heat and eat!  Best if used within 3 months after freezing.

Meal #1

2-3 Frozen Breaded Chicken Tenders
1-1/2 Cups Already cut up potatoes (found in the refrigerated section)
1 Cup Frozen Green Beans
1 Tbsp Spreadable Butter or Non-dairy Butter Spread

Place in freezer safe container that has a lid.

Make sure to label container with the date.  You may want to add what it is if you cannot see through the container.  It may be helpful to write “what it counts for on the meal plan” on the outside as well.

When reheating prior to eating, make sure food is thoroughly rewarmed (internal temperature of 160 degrees F). This usually is best achieved when cooking it for 2 minutes, stirring it and then cooking again for another 1-2 minutes.  Depending upon your microwave, it may need a 3rd time of another 1-2 minutes to make sure it is heated through.  Check your microwave manual for suggested cooking times of frozen food.

CBL servings: 3C, 2P, 3EF, 1V

Meal #2 - Vegetarian

½ Cup Frozen Rice
½ Cup Frozen Corn
½ Cup Drained and Rinsed Black Beans
1 Cup Frozen Broccoli
¼ Cup Shredded Cheese – Mexican Blend or Cheddar
¼ Cup Guacamole
¼ Cup Salsa (optional)

Layer ingredients in a freezer safe container that has a lid.

Make sure to label container with the date.  You may want to add what it is if you cannot see through the container.  It may be helpful to write “what it counts for on the meal plan” on the outside as well.

When reheating prior to eating, make sure food is thoroughly rewarmed (internal temperature of 160 degrees F).  This usually is best achieved when cooking it for 2 minutes, stirring it and then cooking again for another 1-2 minutes.  Depending upon your microwave, it may need a 3rd time of another 1-2 minutes to make sure it is heated through.  Check your microwave manual for suggested cooking times of frozen food.

CBL servings: 3C, 2P, 3EF, 1V