Let's Eat!

    • Homemade Sports Drink

      The nutrition profile of commercial sports drinks is 50-70 calories per 8 ounces (250 mL), with about 110 milligrams of sodium. Below is a simple recipe that offers this profile, but at a much lower cost than the expensive store bought brands. You can make it without the lemon juice, but the flavor will be weaker.

      You can be creative when making your own sports drink. You can dilute many combinations of juices (such as cranberry and lemonade)to 50 calories per 8 ounces (250 mL)  and then add a pinch of salt. More precisely,add ¼ teaspoon salt per quart (liter) of liquid. Some people use flavorings such as sugar-free lemonade to enhance the flavor yet leave the calories in the 50 to 70 per 8-ounce range. The trick is to always test the recipe during training, not during an important event. You want to be sure it tastes good when you are hot and sweaty and settles well when you’re working hard.


      •  ¼ cup (50 g) sugar
      • ¼ teaspoon salt
      • ¼ cup (60 mL) hot water
      • ¼ cup (60 ml) orange juice (not concentrated) plus 2 tablespoons lemon juice
      • 3 ½ cups (840 ml) cold water


      1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
      2. Add the juice and the remaining water; chill.
      3. Quench that thirst


      Yield: 1 quart (1 L)

      Nutrition Information            200 total calories; 50 calories per 8 ounces (250 ml); 12 g carbohydrate; 110 mg sodium

    • Fruit Smoothie

      Fruit, smoothies are popular for breakfasts and snacks. The ingredients can vary according to individual tastes. Some tried and true combinations include banana and strawberries in orange juice and melon and pineapple in pineapple juice. Almost any combination works.

      For a thick, frosty shaker, use fruit that has been frozen. To have fruit ready for blending into a smoothie, simply slice a surplus of ripe fresh fruit (that might otherwise spoil) into chunks, then freeze the chunks on a flat sheet. When frozen, pack them into ziplock bags (if you freeze them in the bag, you’ll end up with one big chunk of frozen fruit that is hard to break apart).


      •  ½ cup (115 g) low fat yogurt (plain or flavored or milk
      • 1 cup (240 ml) fruit juice
      • ½ to 1 cup (80 to 160 g) fruit, fresh, frozen, or canned
      • Optional: ¼ cup (30 g) milk powder; dash cinnamon or nutmeg; sweetener as desired
      1. Place all ingredients in a blender, cover, and whip until smooth


      Yield: 1 serving

      Nutrition Information            220-290 calories per serving; 50-60 g carbohydrate; 5g protein; 0-3 g fat
    • Diana's Super Soy and Phytochemical Shake
      Diana Dyer, RD, a nutritionist and three-time cancer survivor, swears by this smoothie. It’s full of vitamins, minerals, fiber, calcium and health-protective phytochemicals. Diana enjoys it for breakfast everyday. She drinks about half the shake right away. Often with a whole grain bagel. Then she puts the rest of the shake in an insulated coffee mug to carry with her “on the go.” Many people have told her how tasty the shake is and additionally how “energizing” it is. She invites you to drink to your health and enjoy it!


      •  ¾ cup (180 ml) soy milk, preferably calcium fortified
      • ¾ cup (180 ml) orange juice, preferably calcium fortified
      • 1 to 2 tablespoons wheat or oat bran
      • 1 to 2 tablespoons whole flaxseed or ground flaxseed meal
      • 2 to 3 ounces (60-90 g) soft tofu
      • 6 to 8 baby carrots or one large raw carrot, chopped
      • ¾ cup (120 g) fresh or frozen fruit
      *Increase the fiber content gradually, starting with a scant tablespoon each of the wheat bran, wheat germ, and flaxseed. Take a few weeks to work up to 2 tablespoons of each


      1. Pour the milk and juice into a blender. Turn on the blender, and carefully add the bran, wheat germ, and flax (This keeps the dry ingredients from sticking to the side of the blender).
      2. Stop the blender, then add the tofu, carrots and fruit. Cover and blend on high until smooth.
      3. If the shack is too thick, thin it with a little juice, soy milk, milk, water or even iced green tea


      Yield: about 3 cups

      Nutritional Information         450 approximate calories;65 g carbohydrate; 25 g protein; 10 g fat
    • Protein Shake
      This shake is a simple way to boost not only protein and calcium but also your intake of health protective tofu. This recipe uses silken tofu, which has about 5 grams of protein per quarter-cake. Extra-firm tofu has more protein (10 grams per quarter cake), but it blends poorly. Dry milk powder, with 8 grams of protein per quarter-cup, boosts protein as well.


      •  4 ounces (125 g) silken tofu
      • ⅓ cup (45 g) dried milk powder
      • 1 cup (240 ml) low fat milk
      • 2 tablespoons chocolate milk powder or chocolate syrup


      1. Combine ingredients in a blender
      2. Cover and blend for 1 minute or until smooth


      Yield: 1 serving

      Nutrition Information:           350 total calories; 52 g carbohydrate; 26 g protein; 4 g fat
    • Maple Sports Drink
      This easy to make maple syrup recipe is delicious and settles well because it is no acidic. When you are working out for more than an hour, enjoy this all natural sports beverage to energize your workouts.
      Note: Maple syrup is also a tasty alternative to gels. Put some in a small flask and take nips during extended exercise.


      • 3 ¾ cups (900 ml) cold water
      • ¼ cup (60 ml) pure maple syrup
      • ¼ teaspoon salt


      1. Mix all ingredients together in a 1-quart (1 L) bottle
      2. Shake well and enjoy!


      Yield: 1 quart (1 L); Four 8-ounce (240 ml) servings

      Nutrition Information:           50 calories per 8-ounce (240 ml) serving; 12 g carbohydrate; 0 g protein; 0 g fat; 110 mg sodium

    • Banana Bread
      The key to success for this all time favorite is using well ripened bananas that are covered with brown speckles. Banana bread is a favorite for pre-maturation carbohydrate loading and for snacking during long distance bike rides and hikes. Add some peanut butter and you'll have a delicious sandwich that’ll keep you energized for a long time.


      • 3 large well ripened bananas
      • 1 egg (or substitute) or 2 egg whites
      • 2 tablespoons oil, preferably canola
      • ⅓ cup (80ml) milk
      • ⅓ to ½ cup (65 to 100 g) sugar
      • 1 teaspoon salt
      • 1 teaspoon baking soda
      • ½ teaspoon baking powder
      • 1 ½ cups (210 g) flour, preferably half whole wheat and half white 


      1. Preheat the oven to 350 degrees Fahrenheit (180 degrees Celsius).
      2. Mash bananas with a fork
      3. Add egg, oil milk, sugar, salt, baking soda and baking powder
      4. Beat well
      5. Gently blend the flour into the banana mixture. Stir for 20 seconds or until moistened.
      6. Pour into a 4-x8 inch (10 x 20 cm) loaf pan that has been lightly oiled, treated with cooking spray, or lined with waxed paper.
      7. Bake for 45 minutes or until a toothpick inserted near the middle comes out clean.
      8. Let cool for 5 minutes before removing from pan


      Yield: 12 Slices

      Nutrition Information:           1,600 total calories; 135 calories per slice; 24 g of carbohydrate; 3 g protein; 3 g protein.
    • Orange Scones
      These tasty scones are excellent not only for breakfast (with fruit, cottage cheese, and a latte) but also for a pre exercise snack. For extra carbohydrate, add a little frosting. The hardest part about this recipe is grating the rind of the orange, but the effort more than pays off. To lower the saturated fat, I have made this recipe using canola oil instead of the butter; scones come out a bit cakier, but they are certainly acceptable.


      • Grated rind of an orange
      • 1 cup (140 g) flour, preferably half white and half whole wheat
      • ½ cup (40 g) uncooked oats
      • ¼ cup (50 g) brown sugar
      • 2 teaspoons baking powder
      • ¼ teaspoon salt
      • 3 teaspoon cold butter, grated, or canola oil
      • ½ cup (120 ml) Milk
      • Optional frosting: ½ cup (50 g) confectioner’s sugar moistened with 4 teaspoons (1 tablespoon + 1 teaspoon) orange juice plus a little grated orange rind


      1. Using the fine side of the grater, grate the orange part of the rind off the orange.
      2. Preheat the oven to 400 degrees (200 C). Line a baking sheet with waxed or parchment paper (or treat the pan with cooking spray in 8 spots where you’ll drop the scone batter; spraying the whole pan makes for difficult clean up).
      3. In a medium bowl, combine the flour, oats, brown sugar, baking powder, salt and grated orange rind.
      4. Grate the butter into the flour mixture then use your fingers to mix it in well.
      5. Ina small bowl, beat together the egg and milk; then add it to the flour mixture. Blend until just moistened, being careful to not over-mix (or the scone with be very tough).
      6. Bake for 11 to 12 minutes or until springy to the touch. Frost, if desired


      Yield: 8 scones

      Nutritional information: 1,150 total calories; 145calories per scone; 22 g carbohydrate; 3 g protein; 5 g fat


ATTENTION: All content relating to nutrition herein should be considered general, non-clinical information and guidance.  Always consult with your doctor or a professional nutritionist when seeking ANY personalized dietetic advice that may significantly affect your immediate and/or long-term health.