Sample Recipes
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Teriyaki Chicken and Vegetables

Make mounds of rice and serve this easy-to-make, kid-pleasing dish heaped on top. Perfect blend of carbohydrates, vitamin-rich vegetables and protein to fuel-up the athletic body. Use any combination of vegetables.

Teriyaki Sauce:
1/3 cup tamari soy sauce
1 teaspoon grated ginger root
2 - 3 tablespoons honey
1 tablespoon brown sugar
1 small clove garlic, minced
1/2 cup water
1 pound chicken breasts, boneless, skinless
1/2 head green cabbage, shredded
1 carrot, cut at a diagonal in slices
1/2 medium onion, cut in chunks
2-3 tablespoons high-oleic safflower or peanut oil
2 teaspoons arrowroot

Blend together all ingredients for teriyaki sauce together in a saucepan and warm on low until sugar dissolves. Remove from heat. Prepare chicken breasts. Pound out until even in thickness and cut into small strips. Put in a bowl or dish and cover with 1/4 - 1/3 cup of the teriyaki sauce. (The chicken can marinate refrigerated for up to 8 hours. The longer it marinates, the deeper the flavors.)

Cut all vegetables. Heat ½ of the oil in a wok or skillet. Stir fry vegetables until bright and crisp. Stir fry vegetables until bright and crisp. Remove vegetables and set aside. Heat remaining oil in wok. Add chicken and stir fry until tender. Add arrowroot to sauce and stir it well, then pour remainder of sauce over chicken. Add cooked vegetables and toss. Turn heat off, serve immediately over rice.

Preparation time: 1/2 hour
Makes 4 servings

Big Mo Minestrone

Minestrone means "big soup" in Italian and there are as many variations as there are cooks. I've used some of the classic minestrone vegetables, but my friend Elena says don't hesitate to add any vegetable your heart desires. Serve this with lots of freshly grated parmesan and good hearty bread to build momentum for your next game.

1/2 cup extra virgin olive oil
1 tablespoon butter
2 cloves garlic, minced
1 large onion, diced
2medium carrots, sliced
1 medium potato
1 15-ounce can diced tomatoes
1 teaspoon dried oregano
2 teaspoons salt
4 cups chicken broth
1 cup fresh or frozen corn
1 cup green beans, cut into 2-inch pieces
1 15-ounce can kidney beans, drained and rinsed
black pepper
¼ cup chopped fresh basil
parmesan cheese

In a large soup pot over medium heat add olive oil, butter, garlic, and onion. Saute until onion is soft. Add carrots, celery, potato and saute about 5 minutes more. Add tomatoes, oregano, salt and chicken broth. Bring heat up to simer. Cover and cook 15-20 minutes. Add corn, green beans and kidney beans and simmer for another 5 minutes or until green beans are tender. Stir in black pepper to taste and fresh basil. Serve with freshly grated parmesan on top.

Preparation time: 1/2 hour
Makes 6-8 servings

Strawberry Rhubarb Crisp

This wonderful dessert uses the fruits of the season and is easy to double for a large gathering. The recipe is easily adapted for apples in winter or peaches and blueberries in summer).

1 cup rolled oats
1/2 cup whole wheat pastry flour
1/2 teaspoon sea salt
1/4 cup melted butter or walnut oil
1/4 cup maple syrup
1/3 cup chopped nuts
1 pint strawberries, washed, trimmed and sliced
1 stalk rhubarb, diced
¼ cup sucanat
1/8 teaspoon seas salt
1 tablespoon tapioca
1 tablespoon orange juice

Preheat oven to 350 degrees F. Mix oats, flour and salt together in a bowl. Add butter and sweetener; mix well. Stir in nuts and set aside.

In a small bowl combine strawberries, rhubarb, sucanat, salt, tapioca and orange juice. Toss gently. Put fruit mixture in a lightly oiled pie pan or an 8-by-8-inch baking dish. Spoon the oat-nut mixture evenly on top of the fruit. Cover and bake 30 minutes. Uncover and bake 10 minutes more to crisp the topping.

Preparation time: 1 hour
Makes 8 servings

Quick Lemon & Garlic Quinoa Salad

Quinoa has an excellent nutritional profile (10.5 grams of protein per cup). This unique whole grain, which was the staple food of the Incas, is also rich in calcium and iron. I find myself getting very hungry for this salad. I have used a boiling method, not unlike cooking pasta, for cooking this grain.

1 cup dry quinoa
8 cups water
Pinch of sea salt
½ cup carrots, chopped
1/3 cup parsley, minced
¼ cup sunflower seeds Dressing

2-3 cloves garlic, minced
¼ cup freshly squeezed lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons tamari or shoyu

Rinse quinoa with warm water and drain through a fine strainer. Place quinoa in 3-quart pan and dry-roast on low heat (about 5-8 minutes). Stir grains constantly until they begin to change color and give off a nutty aroma. Bring water to boil in a large pot. Add salt and toasted quinoa to boiling water. Boil for 10-12 minutes. Remove from heat and drain quinoa through a large strainer (in the same way you would prepare pasta).

Prepare dressing and place in a large bowl. Add carrots, seeds, and parsley. Add cooked quinoa and toss well. Serve at room temperature or chilled.

Preparation time: 15-20 minutes
Makes 4-6servings

FOR BABIES 6 MONTHS & OLDER
Reserve some plain cooked quinoa. Puree quinoa with water or breast milk.