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)
Whether 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.
EATING WELL
"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.
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.
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.
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.
PREVENTION MAGAZINE
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
AUSTRALIAN INSTITUTE OF SPORT
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.
MEALTIME.ORG
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
5 A DAY
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.
RECIPE CORNER: AMERICAN INSTITUTE FOR CANCER RESEARCH
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.
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.