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 tesspoon 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 and 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 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.
