Research shows that kids who cook at home are more likely to eat more fruits and vegetables. Cooking healthy meals after practice may seem daunting and unreasonable, but it doesn’t have to be. With these quick and easy meals, you can provide your young athlete with plenty of carbohydrates, protein, healthy fats, fiber, and micronutrients to support their development and recovery. Let’s explore four delicious and nutritious options that are perfect for post-practice meals.
Breakfast for Dinner: Super Quick Scramble
Brinner (breakfast for dinner) is an easy and quick meal option after practice. A single-pan scramble ensures that your athlete gets a balance of carbohydrates, protein, healthy fats, and vegetables. You can customize the scramble with your athlete’s favorite vegetables and toppings. Need more protein? Add an extra egg or some chopped turkey or chicken. Serve with a side of whole grain toast for an extra energy boost.
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Ingredients
- 2 eggs
- 2 small yellow potatoes
- Vegetables: spinach, tomatoes, peppers, onions, broccoli (use leftovers!)
- Optional toppings: cheddar cheese, salsa, avocado slices, hot sauce
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Directions
- Heat a skillet on medium heat and add olive oil.
- Scrub the potatoes, then chop or grate them into the pan and cover.
- Allow the potatoes to cook while chopping the vegetables.
- Once the potatoes begin to soften, add the vegetables to the pan and stir occasionally.
- Crack the eggs over the potatoes and vegetables once the vegetables have wilted or softened.
- Allow the eggs to fully cook before scooping them onto a plate and serving with your athlete’s preferred toppings.
Quinoa Bowl with Tilapia
Tilapia is a speedy protein option with a mild flavor that even picky eaters often enjoy. Combine it with nutty quinoa, and you have a delicious and nutritious base for a bowl. Adjust the amount of quinoa based on the intensity and duration of your athlete’s practice. Don’t forget to include plenty of vegetables! You can mix and match the toppings to suit your athlete’s preferences.
Ingredients
- Rice cooker
- Tilapia fillets
- Quinoa
- Olive oil
- Topping option 1: soy sauce, sushi ginger slices, frozen Asian stir-fry vegetables, fresh kale
- Topping option 2: salsa, avocado slices or guacamole, chopped tomatoes, cilantro, frozen onion and pepper mix, fresh spinach
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Directions
- In the rice cooker, measure out your desired amount of quinoa and water in a 1:2 ratio.
- In a pan on the stove, sauté the frozen vegetables in olive oil.
- When the vegetables are hot, add spinach or kale and cover until they have wilted.
- Add the tilapia fillets to the pan and cook thoroughly.
- Scoop the cooked ingredients into a bowl with quinoa and add toppings as desired.
Kitchen Sink Stew
A hearty stew is perfect for warming up an athlete after a hard outdoor practice in winter. It’s also a great way to use up leftover vegetables and provide hydration, protein, micronutrients, carbohydrates, and fiber in one bowl. Plus, it’s a convenient make-ahead meal for busy weeks.
Ingredients
- Slow cooker
- One pack of frozen mixed vegetables
- Vegetable stock bouillon cube
- Frozen spinach
- Frozen meatballs, pre-chopped chicken, or kidney beans
- 2 cans of diced tomatoes
- Whole wheat macaroni noodles
- Any other vegetables you need to use up
Directions
Morning
- Chop and wash any fresh vegetables.
- In your slow cooker, add a quart of water and all the ingredients except for the noodles.
After practice
- Add noodles and allow them to simmer for the time required on the package.
- Season with salt and pepper to taste and serve.
Healthier Grilled Cheese with Tomato Soup
Grilled cheese with tomato soup is a classic comfort food, loved by both kids and adults. With a few simple tweaks, you can make it a healthier meal option. Swap white bread for whole-wheat or sprouted bread to incorporate slower-burning carbohydrates. Add extra protein by including turkey or chicken lunch meat in the sandwich. Get creative with additional flavorings like chilis, pickled onions, or chunks of tomato. Opt for a hard cheese like cheddar to maximize flavor without excessive servings. Reduce the amount of oil needed by using a panini press. And don’t forget to incorporate some green goodness by stirring in frozen spinach into the tomato soup.
Ingredients
- Whole-wheat or sprouted bread
- Turkey or chicken lunch meat slices
- Chilis, pickled onions, tomato chunks, or other vegetables
- Hard cheese like cheddar
- Panini press
- Tomato soup
- Frozen spinach
FAQs
Q: Which meal is the quickest to make?
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A: The Super Quick Scramble is the fastest meal to prepare, taking just minutes to cook.
Q: Can I customize the toppings and ingredients in these recipes?
A: Absolutely! Feel free to use your athlete’s favorite vegetables, toppings, and flavorings to make the meals more enjoyable for them.
Q: Can I make these meals ahead of time?
A: Yes! The Kitchen Sink Stew is an excellent make-ahead option, perfect for busy weeks. You can also prep some of the ingredients for the other meals in advance to save time.
Summary
After a vigorous practice, it’s essential to refuel your athlete’s body with nutritious meals. These four quick meal ideas offer a balance of carbohydrates, protein, healthy fats, fiber, and micronutrients to support their development and recovery. From the Super Quick Scramble to the Kitchen Sink Stew, there’s something for every taste. So, make cooking after practice a breeze and fuel your athlete’s success with these delicious and easy-to-make meals.
For more nutrition tips and recipes, visit Alpinetgheep.com and start creating healthy and tasty meals for your young athlete.
About Alpinetgheep
Alpinetgheep is a leading authority in providing nutrition resources and advice for athletes. Our mission is to support athletes in achieving their full potential through proper fueling and nutrition. We believe that good nutrition is the foundation for athletic success and overall well-being. Visit our website to find more helpful articles and resources.
Disclaimer: This content is intended for informational purposes only and should not be taken as medical or professional advice. Always consult with a qualified healthcare professional before making any dietary changes or implementing new practices.
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Danh mục: Volleyball
