Blog Posts From Active Expert: Nancy Clark RD CSSD Tagged With recipe

Thanksgiving Recipe for Apple Crisp: Easier than pie!

Nancy Clark RD CSSD — Mon, 16 Nov 2009 14:50:55 GMT

With Thanksgiving just around the corner, many "cooking challenged" athletes are trying to figure out how to make an apple pie. Here is a simple alternative—Apple Crisp! The recipe is far easier than making a pie, and just as tasty. Enjoy it!

This recipe is one of 70 sports-food recipes in my Sports Nutrition Guidebook, Fourth Edition.

Apple Crisp

In this recipe, the small amount of spices allows for a nice apple flavor to shine through the “crisp.”

Leaving the peels on the apples not only addeds fiber and nutrients, but also a nice texture.

For a crisp topping, thoroughly work the margarine or butter into the flour, by pinching the the mixture to coat each flour granule.

6 cups sliced apples, preferably half Granny Smith, half MacIntosh

1/4 cup sugar (white offers the traditional pie taste)

1/2 cup flour

1/3 to 1/2 cup sugar, (half white, half packed brown sugar offers a pleasing balance)

1/4 teaspoon cinnamon

3 to 4 tablespoons margarine or butter, cold from the refrigerator

Optional: 3/4 cup chopped almonds or pecans; 1/4 teaspoon nutmeg; 1/4 teaspoon salt

1. Core, slice, and place the apples in an 8” x 8” baking pan. Sprinkle with the 1/4 cup sugar and mix together.

2. Heat oven to 375 degrees F.

3. In a medium bowl, mix together the flour, sugar, and cinnamon (and nutmeg and salt).

4. Add the cold margarine or butter, pinching it into the flour with your fingers until it looks like crumbly wet sand. Add nuts, as desired.

5. Distribute the topping evenly over the apples.

6. Bake for 40 minutes. If you want a crisper topping, turn the oven up to 400 degrees F. for the last five minutes.

Yield: 6 servings

Calories per serving: 260

Total calories: 1,560

50 grams Carbohydrate

1 gram Protein

6 grams Fat

PASTA WITH TURKEY SAUSAGE AND WHITE BEANS

Nancy Clark RD CSSD — Sat, 02 May 2009 13:08:17 GMT

Some active moms were talking about this recipe on Twitter, and wondering where to find it. Rumor is, it’s one of the many tasty recipes in my Sports Nutrition Guidebook! (http://www.nancyclarkrd.com). Perhaps you would like to enjoy it as well.

Pasta with Turkey Sausage and White Beans

The recipe is versatile and allows for being creative: you can make it without the turkey sausage, without the beans, or with different protein sources, such as ground beef, diced chicken, tofu, or seafood.

When I make this, I remove the casing from the sausage by cutting it with a sharp knife and then scrambling the sausage meat. The alternative is to cook the sausage whole, then cut it into coins.

1 pound turkey sausage, casing removed

12 ounces uncooked pasta, such as shells, ziti, or rotini.

1 14-ounce can diced tomatoes, drained

1 15-ounce can white canellini beans, drained

1 1/2 tablespoons cornstarch mixed into

1 1/2 cups milk, low-fat

1/4 cup grated parmesan or romano cheese

Optional: 1 small onion, diced; 1-2 cloves garlic, minced; 1/8 teaspoon crushed red pepper flakes; salt and pepper

1. Heat a large nonstick skillet and add the turkey sausage (and onion, garlic, and red pepper flakes) and cook over medium heat for about 10 minutes or until done.

2. While the sausage is cooking, cook the pasta according to package directions; drain.

3. To the scrambled sausage, add the drained diced tomatoes and canellini beans. Heat through, then add the cornstarch-milk mixture. Stir until thickened, then add the parmesan cheese.

4. Add the cooked pasta; toss well and let set for a few minutes for the flavors to blend. Adjust the seasonings with salt and pepper.

Yield: 5 large servings

Nutrition Information: Total calories: 2,500

Calories per serving: 500

Carbohydrate 75 g

Protein 25 g

Fat 11g

Banana bread--a tasty holiday gift suggestion!

Nancy Clark RD CSSD — Thu, 11 Dec 2008 22:48:29 GMT

This holiday season, as you search for the “perfect gift,” remember that active people welcome gifts of good health— such as a loaf of banana bread warm from the oven!

Here’s a popular recipe from my new Sports Nutrition Guidebook (2008) -- a welcome gift in itself!

Banana Bread

This is an all-time favorite banana bread recipe. Its key to success is using well-ripened bananas that are covered with brown speckles. Especially yummy for a pre-exercise snack.

3 large well-ripened bananas 1 teaspoon salt

1 egg or 2 egg whites 1 teaspoon baking soda

2 tablespoons oil, preferably canola 1/2 teaspoon baking powder

1/3 cup milk 1 1/2 cups flour, preferably

1/3 to 1/2 cup sugar half whole-wheat, half white

1. Preheat the oven to 350°F.

2. Mash bananas with a fork. Add egg, oil, milk, sugar. Beat well.

3. Gently mix in the flour, baking soda, baking powder, and salt.

Stir just until moistened.

4. Pour into a 4” x 8” loaf pan that has been lightly oiled, treated

with cooking spray, or lined with wax paper. Bake 45 minutes,

or until a toothpick inserted near the middle comes out clean.

5. Let cool for 5 minutes before removing from the pan.

Yield: 12 slices Total calories: 1,600

135 calories per slice; 24 g Carb; 3 g Protein; 3 g Fat

For more ideas for recipes and nutrition books,[click here!|http://www.active.com/nutrition/Articles/Healthy__Holiday_Nutri-Gifts.htm]

Happy holidays,

Nancy Clark MS RD CSSD