Recipes for Sports Nutrition Carbohydrate lab: Banana Bread: 1 ¼ cups sugar ½ cup smart balance 50/50 (1 stick) 4 egg whites 1 ½ cups mashed bananas (about 3 ripe bananas) ½ cup milk (low fat) 1 teaspoon vanilla 1 cup whole wheat flour 1 ½ cups all purpose flour 1 teaspoon baking soda 1 teaspoon salt move rack to low preheat 350 grease bottom of 9 inch loaf pan In a large bowl, stir sugar and margarine until well mixed. Stir in egg whites until well mixed. Stir in bananas, milk and vanilla; beat with spoon until smooth. Stir in flour, baking soda and salt just until moistened. Pour into pan and place in oven. Bake about 1 hour and 15 minutes or until toothpick comes out clean. Cool in pan on a wire rack for about 10 to 15 minutes, remove from pan and allow bread to continue cooling on wire rack. Hint: Quick breads made with whole wheat flour will taste better if they are allowed to sit overnight before you eat them. The whole grain will soften by taking up the moisture from the other ingredients. Pumpkin Spice Bars: 8 egg whites 2 cups sugar ¾ cup canola oil 1 can (16oz.) pumpkin 1 cup of all purpose flour 1 cup of whole wheat flour 2 teaspoons baking powder 2 teaspoons ground cinnamon 1 teaspoon baking soda ½ teaspoon salt ½ teaspoon ground ginger ½ teaspoon ground cloves 1. Heat oven to 350 degrees. Grease bottom and sides of 15 ½ x 10 ½ x 1 inch pan. 2. Beat egg whites, sugar, oil and pumpkin in large bowl until smooth. Stir in flour, baking powder, cinnamon, baking soda, salt, ginger and cloves. Spread in pan. 3. Bake 30 minutes or until light brown. Cool completely in pan on wire rack. Cut into 2 x 1 ½ inch bars. Refrigerate bars overnight. Hint: Quick breads made with whole wheat flour will taste better if they are allowed to sit overnight before you eat them. The whole grain will soften by taking up the moisture from the other ingredients. Recipe for knife skills lab: Fresh Tomato Salsa 3 medium tomatoes, seeded and chopped (about 3 cups) ½ cup sliced green onions (with tops) ½ cup chopped green bell pepper 2 to 3 tablespoons lime juice (we used fresh squeezed) 2 tablespoons chopped fresh cilantro 1 tablespoon finely chopped jalapeno pepper ½ teaspoon salt 3 cloves of garlic finely chopped Mix all ingredients. Serve with tortilla chips, crackers or vegetables if desired. Oil Pie Crust For an 8 inch two crust pie: 2 cups of flour (be sure to stir and spoon it into the cup) 1 teaspoon salt 1/2 cup oil 1/4 cup water room temperature Flour and salt should be put into a deep bowl. Form a well in the flour and pour the oil and water into the well. Using a spoon cut through the flour and liquids until the dough starts to pull away from the sides of the bowl. At this point use your hands to form the dough into a ball. Divide the dough into two balls one slightly larger than the other. Form a hocky puck size and shape with the larger piece of dough. Place it between two pieces of wax paper and roll it out about an inch larger than the pie plate. Peel off the top layer of wax paper, and lift the pie crust on the bottom layer of wax paper placing it into the pie plate. Finally, peel off the bottom layer of wax paper. Press the dough firmly into the plate and add your filling. Roll out the second ball of the dough and after cutting steam vents place it on top of the pie. Crimp the edges and cover the edges with foil. Bake in a 425 degree oven for 30 minutes, remove the foil and bake for 15 more minutes. Apple Filling: For an 8 inch pie 3/4 cup sugar 1/4 cup flour 1 teaspoon cinnamon 1/4 teaspoon nutmeg dash salt 6 to 8 medium apples sliced (Granny Smith apples make a wonderful pie.) Peel, core and slice the apples mix in a bowl with sugar, flour, cinnamon, nutmeg and salt. Place apples in pie shell dot with 3 teaspoons of butter or margarine. Cover with top crust. Crimp the edges of the crust and cover with foil. Bake in a 425 degree oven for 30 minutes, remove the foil and bake for 15 more minutes.