Nutrition for the slopes?

[Robyn]

Alright ladies, with my first coach training day of the season tomorrow I'm starting to think of the many Saturdays that I'll be driving up the mountain at 6am and eating lunch in the lodge. Here are the caveats. I leave somewhere between 5:45 and 6am as I'm at least 1.5 hours from the mountain and I should be parked, shuttled to the base and in the coffee shop somewhere between 7:30 and 8am. This means that I really try to make everything up the night before because I don't function very well at that hour. There is a reason why my equipment, other than skis live in my car trunk all season. To top it off when I get back to my car around 3:30 I'm usually famished as well and this is when the drive through Arby's in Silverthorne is far too tempting!

I'm trying to get together breakfast and lunch. I carry a backpack to the top of the mountain where we stash packs in the trees (the whole team does it) so I have a backpack but I'm also carry my shoes so there's limited room. Last year I subsisted on lots of pb&j for both breakfast and lunch which is good but gets boring quickly. So, ladies, can you help me?

 

[Jilly]

From the past summer - dragon boat racing. Wraps - tortilla's and just about anything in the fridge. Try tortilla, cheese slices or cheez-whiz, cold meat or meat spread (canned chicken and mayo?) and lettuce, chopped tomato, clean out the fridge!! Wrap it all up in plastic wrap and it doesn't matter if it ends up on top or bottom of the backpak squized (sp?) Then the usual - bananas, apples, nuts, baby carrots, whatever!!

 

[NannyMin]

For lunch put a baked potato in a thermos to keep it hot. Just zap in the micro before you run out the door. Take different toppings (chili, salsa, cheese, chives...etc) to spice it up.

 

[NannyMin]

These Breakfast Turnovers freeze beautifully. When we have really early mornings here, I just pop one out of the freezer put it in the oven for around 10-12 minutes and run out the door with it.

1 lb Sausage (I use Spicy Turkey), casings removed
1 Small Red Onion, julienned
2 medium apples, peeled and diced
2 cups halved red seedless grapes
1 lb puff pastry (2 sheets)
6 oz shredded cheddar cheese
1 egg beaten

Preheat oven to 375

In a large saute pan over medium heat, saute sausage breaking up the meat to brown evenly. Remove from the pan to a large bowl.

In the same pan, saute onions until softened. Add apples and saute for 2 minutes. Add grapes and heat through. Combine sauteed onions and fruit with the sausage. Set aside to cool.

On a lightly floured surface roll out each pastry sheet to 14 by 14. Cut each sheet into 4 equal pieces (I actually do 8 small ones). Divide the filling and shredded cheese equally. Fold over to make a triangle and crimp edges with a fork. Brush with beaten egg.

Bake on parchment lined pan for 20 minutes. Allow to cool. Wrap each turnover individually in saran wrap.

 

[Telluride Ski Babe]

I am a big, big fan of black beans and rice. (I typically serve them with collard greens...yum.) They fill you up, they're a complete protein and they taste great! Like NannyMin's suggestion, just put them in a thermos, and they'll stay warm for lunch.

Being a chef I don't do them out of a can, I make my own and have a kick-ass recipe if you'd like it. Living at 10K feet I use a pressure cooker because it's just so much faster, but not necessary.

btw...NannyMin, your b-fast turnover sounds yummy!

 

[BackCountryGirl]

My time frame sounds alot like yours and I don't have the time to cook before heading off to work. I also cannot afford lodge lunches, even with a staff discount. So, I rely on "convenience" food. Everyone's body is different, but I do best when I load up on protein. I save carbs (via veggies) for the evenings when I have time to peel and slice.

A protein bar in the morning, at about 5 a.m., some yogurt at about 11, and a pre-peeled hard boiled egg or two at 3. All those things fit easily in a pack. (I envy those of you who have the time to put together elaborate lunches.) I usually leave some fruit in the car for the ride home -- sort of a treat and a way to stave off the Dunkin Donuts drive through (my weakness). If you have room, a thermos of soup (I'm partial to Wofgang Puck's organic tomato and basil, with a handful of shredded cheese) is a great addition to your pack, especially when it's cold. I

 

[Robyn]

Thank you very much ladies and those turnovers do sound really yummy. I could heat those up in a toaster oven before leaving the house. I'll have to see about a thermos. My pack last year was quite small so I didn't have much room but I have a new pack this year.

Tellurideskibabe, I too love to cook and make my beans from scratch but would love to see your recipe. Have you ever ordered beans from www.ranchogordo.com? Delicious!

 

[Telluride Ski Babe]

Tellurideskibabe, I too love to cook and make my beans from scratch but would love to see your recipe. Have you ever ordered beans from www.ranchogordo.com? Delicious!

I'm not familiar with them, but I see they're members of Slow Food. I'll definitely have to give their beans a try. I've got a couple of friends who are chefs in San Fran, and I'm sure they'll know their products. I'll have them send me some. Thanks for the tip!

I sent you a PM about the recipe.

 

[NannyMin]

Robyn do you have any favorite recipes that you use with the Rancho Gordo beans?

 

[Robyn]

I do. To cook the beans I just soak overnight and then throw in the crockpot all day until tender but I'm at a high altitude so it takes longer than normal. I made the following recipe with the Florida Butter Beans and a cajun chicken sausage sausage recently. The recipe has been very well reviewed on another BB that I frequent and was brought to light by someone that does quite a bit with beans and turned me on to Ranch Gordo. Feel free to omit the bread crumbs, they really aren't essential. I've also done simple things like filling a sweet dumpling squash with the black valentine beans. I currently have yellow eyed peas, appaloosa and a couple other varieties in my pantry that I'll cook up soon. I cook a pound at a time and then freeze what I can't use right away so they'll be ready when things become really crazy.


Sausage and Bean Casserole


Simple and satisfying, this hearty casserole is fast enough to prepare on a busy evening.


Cooking spray (used Tbsp olive oil)
1 cup chopped onion (about 1 medium)
1 (16-ounce) package light smoked turkey sausage (such as Hillshire Farm), cut into 1/4-inch-thick slices
2 garlic cloves, minced
1 (14-ounce) can fat-free, less-sodium chicken broth
2 tablespoons brown sugar
2 tablespoons tomato paste
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
3 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
1 bay leaf
1/8 teaspoon ground red pepper (optional)
3 (1-ounce) slices white bread
2 tablespoons chopped fresh parsley

Preheat oven to 375°.
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and turkey sausage to pan; sauté for 5 minutes or until browned. Add garlic, and sauté for 2 minutes. Stir in chicken broth, scraping pan to loosen browned bits. Stir in 2 tablespoons brown sugar, tomato paste, dried thyme, freshly ground black pepper, cannellini beans, and bay leaf. Add ground red pepper, if desired. Bring to a boil; cover, reduce heat, and simmer for 5 minutes. Remove from heat.

Place bread in a food processor, and pulse 10 times or until coarse crumbs measure 1 1/2 cups.

Sprinkle breadcrumbs evenly over bean mixture, and lightly coat with cooking spray. Bake at 375° for 15 minutes or until browned. Discard bay leaf. Sprinkle with parsley.

Yield: 8 servings (serving size: about 1 cup)

CALORIES 205 (14% from fat); FAT 3.3g (sat 1.1g,mono 0.1g,poly 0.5g); PROTEIN 12.1g; CHOLESTEROL 25mg; CALCIUM 77mg; SODIUM 823mg; FIBER 4.4g; IRON 2.7mg; CARBOHYDRATE 30g

Cooking Light, NOVEMBER 2007

 

[Pequenita]

These Breakfast Turnovers freeze beautifully. When we have really early mornings here, I just pop one out of the freezer put it in the oven for around 10-12 minutes and run out the door with it.

I tried these this morning (well, made them last night and then woke up, nuked one, and ran out the door). I used green grapes b/c that's all I had, accidentally bought precooked sausage (apple chicken!) and forgot the cheese (as in: "Oh....look....a block of cheese on my counter and nicely crimped turnovers in my oven.....). And it still turned out yummy.


One day I will remember to purchase and use the recommended ingredients......and it will be even more yummy. Thanks for the recipe!

 

[NannyMin]

I tried these this morning (well, made them last night and then woke up, nuked one, and ran out the door). I used green grapes b/c that's all I had, accidentally bought precooked sausage (apple chicken!) and forgot the cheese (as in: "Oh....look....a block of cheese on my counter and nicely crimped turnovers in my oven.....). And it still turned out yummy.


One day I will remember to purchase and use the recommended ingredients......and it will be even more yummy. Thanks for the recipe!

Glad you enjoyed them!

LOL! I too have forgotten the cheese! Sometimes I just mix the cheese in with mixture so I don't forget to put it in before crimping the edges. It works out fine that way also.

 

[NannyMin]

I do. To cook the beans I just soak overnight and then throw in the crockpot all day until tender but I'm at a high altitude so it takes longer than normal. I made the following recipe with the Florida Butter Beans and a cajun chicken sausage sausage recently. The recipe has been very well reviewed on another BB that I frequent and was brought to light by someone that does quite a bit with beans and turned me on to Ranch Gordo. Feel free to omit the bread crumbs, they really aren't essential. I've also done simple things like filling a sweet dumpling squash with the black valentine beans. I currently have yellow eyed peas, appaloosa and a couple other varieties in my pantry that I'll cook up soon. I cook a pound at a time and then freeze what I can't use right away so they'll be ready when things become really crazy.


Sausage and Bean Casserole


Simple and satisfying, this hearty casserole is fast enough to prepare on a busy evening.


Cooking spray (used Tbsp olive oil)
1 cup chopped onion (about 1 medium)
1 (16-ounce) package light smoked turkey sausage (such as Hillshire Farm), cut into 1/4-inch-thick slices
2 garlic cloves, minced
1 (14-ounce) can fat-free, less-sodium chicken broth
2 tablespoons brown sugar
2 tablespoons tomato paste
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
3 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
1 bay leaf
1/8 teaspoon ground red pepper (optional)
3 (1-ounce) slices white bread
2 tablespoons chopped fresh parsley

Preheat oven to 375°.
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and turkey sausage to pan; sauté for 5 minutes or until browned. Add garlic, and sauté for 2 minutes. Stir in chicken broth, scraping pan to loosen browned bits. Stir in 2 tablespoons brown sugar, tomato paste, dried thyme, freshly ground black pepper, cannellini beans, and bay leaf. Add ground red pepper, if desired. Bring to a boil; cover, reduce heat, and simmer for 5 minutes. Remove from heat.

Place bread in a food processor, and pulse 10 times or until coarse crumbs measure 1 1/2 cups.

Sprinkle breadcrumbs evenly over bean mixture, and lightly coat with cooking spray. Bake at 375° for 15 minutes or until browned. Discard bay leaf. Sprinkle with parsley.

Yield: 8 servings (serving size: about 1 cup)

CALORIES 205 (14% from fat); FAT 3.3g (sat 1.1g,mono 0.1g,poly 0.5g); PROTEIN 12.1g; CHOLESTEROL 25mg; CALCIUM 77mg; SODIUM 823mg; FIBER 4.4g; IRON 2.7mg; CARBOHYDRATE 30g

Cooking Light, NOVEMBER 2007

Awesome. Thanks so much! I just printed the recipe and stuck it in my file for our next skiing trip to Montana.

 

[Kimmyt]

also if you're looking for quick and protein-filled and are being lazy, I'm a huge fan of those starkist tuna cans with the flavors, specifically the thai pepper one. It's fantastic-tasting, really got a punch when you're cold and your sense of taste isn't as strong, all you need is a spoon and you can eat that stuff right out of the can!

K.

 

[Robyn]

also if you're looking for quick and protein-filled and are being lazy, I'm a huge fan of those starkist tuna cans with the flavors, specifically the thai pepper one. It's fantastic-tasting, really got a punch when you're cold and your sense of taste isn't as strong, all you need is a spoon and you can eat that stuff right out of the can!

K.

Oh, good one! I like the sundried tomato one from Bumble Bee but had completely forgotten about them.

 

[Kimmyt]

They're like my permanent climbing lunch. When it gets cold out I like really strongly flavored foods, because everything else just tastes the same, especially if you're eating out in the cold. Tuna, Oranges and good dark chocolate are a superb lunch!