Tag: Fish Fillets

Sports Nutrition and Quick Food Fixes

Athletes are busy people. They try to balance training with work, school, family and other activities. With all these responsibilities, athletes consume a lot of energy each day. Food preparation can become a challenge but it is a challenge that athletes need to face since good sports nutrition help to adequately fuel work-outs and improve performance and recovery.

Eating well should be a part of an athletes overall training plan. But buying well is a requirement for eating well.

Nutritious meals begin at the grocery store. If you purchase the right ingredients, its a cinch to whip up a nutritious and flavorful meal. Stocking up with healthy staples is critical to good sports nutrition and will give you many options when you get home from a workout. Here are some foods busy athletes must be armed with.

Freeze Health

Frozen foods are time-savers. Many prepackaged frozen items let you use the exact amount you need thus cutting cleaning up time. Leftovers are also instant meals on a busy night.

Freezing is an important method of preserving most nutrients. Frozen vegetables are a lot of help because they require no washing, chopping, or peeling. Serve vegetables as a side dish, or incorporate into soups, sauces, or pasta dishes.

Frozen fruit has longer shelf-life and are easily available if supply of fresh ones is low. Frozen blueberries, mixed berries, and mangoes can be blended into a smoothie with fruit juice and milk or yogurt or used as cereal topping.

Chicken breasts or fish fillets that are frozen in individual packing are a good protein source for your meals. Frozen meatballs provide variation and can be easily mixed with pasta.

Pantry Staples

Canned products dont compromise nutrition. Upon being harvested fruits and vegetables are processed to keep nutrients locked in.

Beans that are canned are nutrient dense, and will load you with the important fuel for maximum growth and sports performance.

Canned tuna and salmon are rich in protein and omega-3 fats, which have been shown to help conditions of cancer, heart disease, arthritis and mental health. Pasta dishes, salads and sandwiches can be given another character by including these in the recipe.

Peanut Butter is a good source of calories, and for busy athletes, an easy fill. Use this as sandwich spread and top with a banana or enjoy with carrot strips. Peanut butter is packed with healthy mono- and polyunsaturated fats and vitamin E.

Popular among athletes is the use of tomato sauce. Processed tomatoes are concentrated with protective compounds. One half-cup of tomato sauce, for instance, contains six times more of the antioxidant lycopene than a medium fresh tomato.

Tomato sauce is usually cooked with pasta which is a staple of many athletes sports nutrition diet. If available, use the whole grain variety because refined pasta has been stripped off of its vitamins, fiber and other nutrients. Frozen bell peppers and tuna can boost protein content of meals with tomato sauce.

A wide variety of whole grains must be explored, examples of which are brown rice and red rice. Whole grains take a little longer to cook so cook in medium batches just enough to have leftovers for the next day.

In the Fridge

Fridge wonders include prewashed and ready-to-eat salad greens and carrots, cheese, eggs, milk, and yogurt.

Tips For Outdoor Grilling

The Outdoor Grill

There is no better way to cook food than to have it in an outdoor grill. The healthy ambiance of being outdoors also compliments perfectly the great quality of food you would produce when grilling outdoors. While most people think that outdoor grilling is only for barbecues, they are not aware of the many things you can do with outdoor grills, some of those are baking, roasting, searing, steaming and smoking. Cooking it in a grill is not only more fun but also has a distinct grill flavor.

Even if you might not see it, your outdoor grill can do more things than your kitchen oven, you just need to know some techniques and some great recipes that you can cook outdoors. So to help you get more stuff done at your outdoor grill, here are some methods of cooking that you can do and how to do each right.

Classic Grilling

Grilling outdoors would never be complete without some foods that are classically cooked directly on the grill. Direct grilling is best for cooking steaks, chops, sausages, fish fillets, kabobs and chicken cuts. Not only does grilling these items make it easier for them to cook but grilling them directly would also give them a very pleasant flavor that only a grill could produce.

As for whole fish, chicken, turkey or ribs, you can use another grilling method which is known as indirect grilling. This method involves having only one side of the grill lit and placing the items on the other side of the burner that is not lit. Another way of indirect grilling would involve having an aluminum foil placed on the center to regulate the temperature, moisture and adding a different flavor to the items to be cooked. You can also place spices, lemon juice and other flavorings to enhance the flavor of items on the grill.

Roasting On The Grill

There are two main methods of roasting that you can do on the grill. The first is pan roasting; this involves having an aluminum foil pan on top of the grills surface and having meats such as ham, ducklings or large cuts of meat. This method allows the meat to be cooked by its own broth which would drip to the pan while cooking and would turn into vapor during the process. For added flavor, you can add spices, wine, lemon juice and other flavorings to enhance it.

The second method of roasting on the grill is called spit-roasting. This method is best used for poultry, meat and lamb and is known to give these meats taste more like themselves. The process is similar to pan roasting, except you have the item rotate over the heat having it constantly soaked in its own juices. The juices gathered here can later be collected and can be used as gravy.

Smoking

When grilling outdoors, fishes, meats, turkeys, whole chicken and game tastes really great if smoked. Of all methods of grilling, smoking is known to have the most distinct and pleasant flavor and it is quite easy to do. The process of smoking involves the use of firewood, this if which would give that smoky flavor to the items to be grilled. To prepare it, have the wood soaked overnight in water.

After doing so, place them in aluminum foil and prick a few holes on the side. Place holes facing upwards along briquettes and you are ready to get smoking.