.: Ski XCOttawa.ca :: Skiing in Ottawa and Gatineau Park

Sheila's Nutrition Digest Vol 12 - Grabbing a Healthy Byte on the Internet: A Guide to Finding Nutritious Recipes
By:  Sheila Kealey   (2006/08/09)


Web_2.jpgWhether you're an athlete who throws together 2-minute meals or someone who likes to spend more time putting food on the table, the Internet can be a great resource for recipes. If you're not careful though, you can spend so much time looking up recipes that you have no time left to cook! A general "google" search is not recommended, and targeting some good websites is often a better strategy.

Since part of my work involves encouraging people eat nutritious foods for better health, I've spent plenty of time perusing websites for recipes, but it doesn't take long to figure out if I'm onto something good . . . and there are many great sites featuring nutritious recipes that are quick and delicious.

I suggest you start a search at one of the following websites. I've noted recipes that can fit into an athlete's busy lifestyle and satisfy an active body's need for optimal nutrition.

"Where good taste meets good health" is an appropriate slogan. This website for Eating Well magazine has terrific recipes that will inspire you to cook! Be sure to check out their Healthy in a Hurry section, and read their Health & Diet features -- they are very well done.

Indulge in this Chocolate Cake. It's rich and chocolaty, but much healthier that a traditional cake recipe - trust me, you won't be disapointed!

If you're looking for delicious and healthy recipes, you'll find thousands at Cooking Light. You'll also find cooking tips, nutrition advice, and menu ideas. Their Quick & Easy section is worth a visit.

Make and freeze some of their Giant Oatmeal Drop Cookies for a homemade energy "bar" to eat during or after a workout (make them more nutritious by substituting all or part of the white flour with whole wheat).

For a quick and easy breakfast loaded with calcium and other nutrients, try the Swiss Fruit and Yogurt Muesli.

A true "foody" site featuring recipes from Bon Apetit and Gourmet magazine. These recipes generally involve a bit more preparation time and some hard-to-find ingredients, and some can be pretty high in saturated fats (relying on butter or cream for flavour). But many of the recipes celebrate seasonal produce and the flavours of good food. With over 18000 recipes you just may find what you're looking for!

To narrow your search for healthier options, check out their Healthy Eating pages, which feature lighter recipes from Self, Bon Apetit, and Gourmet magazine, and for quick meals, look at their Quick Kitchen or Fast, Easy, Fresh pages.

As a post-workout meal, the Tuscan Tuna and Bean Sandwich will satisfy your need for protein and high quality carbohydrates.

Or try this simple Salmon Fillet with Soy Glaze. Salmon is a terrific food for athletes: it's an excellent source of high quality protein, essential for muscular growth, cellular repair, and recovery, and rich in healthy omega-3 fatty acids.

This site has lots of good information and features plenty of quick and easy recipes.

In a hurry? Try their super-quick Bananalicious Smoothie for a quick breakfast or post-workout refueling.

Need a quick and healthy meal? Use the Prevention Magazine Recipe Finder and you'll discover a number of nutrient-packed recipes. The advanced search function lets you search by ingredient, or narrow your search to recipes that help certain conditions, for example, strengthening bones or lowering blood pressure.

Here are some recipes worth a try:
Fiesta Black Beans

The Finger-Licking Good Burger

The Australian Institute of Sport (AIS) Department of Sports Nutrition wants to provide AIS athletes and other active people with nutritious, tasty recipes that can be prepared by anyone with a busy lifestyle. They have prepared three cookbooks, and many of the recipes from these books are featured on the website.

For a good post-workout meal you can make ahead, try their Popeye Lasagne.

Got a can opener? If you keep a good supply of healthful canned goods on hand, you can get a quick meal on the table even if your fridge is empty! This site, operated by the Canned Food Alliance (CFA), promotes the nutritional and convenience benefits of canned foods. Although you won't get the crisp textures of seasonal produce, some canned vegetables are considered more nutritious than fresh (e.g., tomatoes, corn, pumpkin), since the heat processing increases the amount of disease-fighting substances. The other obvious benefit is the speed with which you can prepare a meal.

Here are some quick and healthy recipes to try:
Artichoke-Bean Salad with Fresh Mint

Minestrone Soup


This website from the Produce for Better Health foundation endorses recipes that promote fruit and vegetables and are low in fat and cholesterol. Recipes run the gamut from appetizers, soups, and salads to main dishes, sides, desserts, and snacks.

Try a Creamy Blueberry Shake for a sweet beverage loaded with antioxidants.
Make the Vegetable Pasta with Fresh Tomatoes for a good post-workout meal.

Choosing a recipe from this site means you'll be eating delicious dishes packed with disease-fighting nutrients. Consider signing up for their weekly health-e recipes to get a recipe in your e-mail box weekly.

Gazpacho is a refreshing way to enjoy the fresh flavors of summer. Try this Ten-Minute Gazpacho.

Make this Asian Pilaf for a nutritious side dish.

Don't forget that as an athlete, good nutrition is critical to fuel your efforts and help your recovery. If you need some inspiration or ideas for quick and healthful meals, you'll certainly find what you're looking for at one of these sites.

Interesting Reading. . .
Interested in supporting XC Ottawa or advertising on our site? Email: info@xcottawa.ca.
Copyright 2001-2006, www.xcottawa.ca. All Rights Reserved. Contact us before re-publishing anything seen here.