The Hockey News - - The First Word - – JARED CLIN­TON

Ath­letes look­ing to fuel up too of­ten over­look veg­eta­bles, but a sim­ple salad can pro­vide the solution for hockey players in a hurry. And just be­cause your meal is full of greens doesn’t mean you can’t still get your fill of those pow­er­ful proteins. “Quinoa, even though it’s con­sid­ered a car­bo­hy­drate source, it has quite a bit of pro­tein in it,” said di­eti­tian Bil­lie Jane Her­mo­sura, owner of Nu­tri­tion In­tel. “This recipe is suit­able for a veg­e­tar­ian ath­lete, but it’s also quite easy to add an ad­di­tional pro­tein source, whether that’s chicken or steak left­over from the night be­fore.”


1/2 cup quinoa dry 1 cup wa­ter 1 tbsp olive oil 4 to 5 cups kale chopped very small 1 small car­rot, grated 1/4 cup pump­kin or sun­flower seeds 1/4 cup raisin or cur­rants 1/4 cup Parme­san cheese, grated


Com­bine wa­ter with quinoa in saucepan and bring it to boil over medi­umhigh heat. Cover saucepan and re­duce heat to low, let sim­mer for 15 min­utes un­til quinoa is ten­der. If wa­ter re­mains, drain. In large bowl, toss kale, quinoa, car­rot, seeds and raisins.


1/4 cup olive oil 1/4 cup fresh lemon juice 2 gar­lic cloves minced 1/2 tsp salt 1/2 tsp ground black pep­per 1 tsp dried oregano 1 tsp honey


Whisk all ingredients in small bowl. Sea­son with salt and pep­per. Pour vinai­grette over salad and toss. Sprin­kle with Parme­san cheese be­fore serv­ing.

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