This month I have decided to focus my thoughts and recipes mainly on calcium and vitamin D for the athlete. This is probably the topic I talk about with young athletes most frequently. I know calcium and vitamin D probably do not seem like a big deal when new to your sport or injury-free, but it can really be a big deal if you are cutting it out of your diet completely! Not getting enough calcium can lead to low bone mineral density, and not only osteoporosis later in life, but stress fractures now if the athlete is overtraining and not resting and eating adequately.
When I meet with athletes, the hardest meal to pack nutrition into always seems to be breakfast. So, for that reason I started looking at what I eat for breakfast and what clients eat for breakfast most frequently and then see if I could make these breakfast choices more valuable to an athlete’s nutrition and training plan. Today’s recipe is an oatmeal recipe. I am an oatmeal fan because you can easily pack a lot into it. This oatmeal can be made the morning of or prepped the night before and then heated up in the microwave while getting ready for work or school in the morning. I love it because it’s hearty, it’s super satisfying and it packs in protein, quality carbohydrates, fiber and healthy fats in just one little bowl. For those athletes who have morning practices, it can also be stored in a small airtight container in a lunchbox with a cooler and heated up in the microwave after practice. I have really been enjoying this for breakfast these last couple of months and hope you enjoy it as well. I use a sunflower butter typically but, of course, you can use any nut or seed butter that you prefer. Here you go - the recipe for my Sunbutter Banana & Chia Seed Oatmeal…
SUNBUTTER BANANA AND CHIA SEED OATMEAL
Makes 1 bowl
1/4 cup dry rolled oats
1/2 cup milk
1/2 teaspoon brown sugar
1 teaspoon flaxseed or chia seeds
1 teaspoon Sunbutter (or nut or seed butter of choice) + about 1 teaspoon more drizzled over the oatmeal*
1/4 cup mashed banana (about 1/2 medium banana)
The other half of the banana, sliced over cooked oatmeal
Dash of cinnamon, to sprinkle over the top after cooked.
I like this Sunbutter and this Sunbutter because they are super simple and doesn’t have added sugar and lots of other added ingredients (not sponsored at all. I’ve just discovered these to be my preferences after lots of trial and error of different products).
Combine first 5 ingredients in a cereal bowl or travel container and stir together.
Microwave 2 to 2 1/2 minutes.
Stir in the mashed banana until well incorporated.*
Microwave another 30 seconds to 1 minute.
Stir together and top with sliced banana, extra bit of nut or seed butter and sprinkle of cinnamon.
If taking to the office or school, you can go ahead and add the mashed banana in with step one. I think it just mixes in better if you add it once the oatmeal has cooked some.
NUTRITION INFO (per bowl)
294 cal; 10.75 g protein; 6.38 g fat; 48.5 g carb; 6.6 g fiber; 22.75 g sugar; 1.38 mg iron; 205 mg calcium; 0.53 mg zinc; 250 mg vitamin A; 50 IU vitamin D; 27 mg magnesium; 22 mg phosphorus, 326 mg potassium; 1 mg sodium; 20 ug folate