Quick Snack Ideas

“One of the biggest mistakes I see athletes make is their snack choices”, says sports dietitian and Fuel2Win Founder, Molly Morgan. Most athletes need snacks to help meet their daily energy needs yet often snacks are being skipped or comprised of sub-optimal options.

Here are some quick snack ideas to stock-up on and bring along or grab when you are on the go!

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Banana + Peanut Butter

A super simple snack is a banana + peanut butter. It delivers a combination of quality carbs, protein, and healthy fats. Plus bananas are rich in potassium, which is a key mineral for muscle contraction and for fluid balance.

To make this an easier snack for the car, opt for single serve cups of peanut butter. Then you can just dip the banana (carefully) right into the peanut butter or keep a plastic knife with you to spread the peanut butter.

Hummus + Chips

Hummus + Chips

Protein-rich hummus is a perfect snack, pair it with whole grain chips or even sliced veggies like red pepper, cucumbers, or baby carrots.

Also look for single serving cups of hummus which are perfect for travel.

KIND Nut Butter Filled Snack Bar (Photo: KIND Snacks)

KIND Nut Butter Filled Snack Bar (Photo: KIND Snacks)

KIND Snacks PB Stuffed Bars

These bars are simply delicious and really filling! The first ingredient is peanut butter and the coating is oats and oat flour-based. Each bar has 170 calories, 3 grams fiber, and 4 grams protein.

They are also available in honey almond butter!

Restaurant Picks - Panera

If your sport season has you constantly on the go! Surely you can pack some food but the reality is that you will wind up eating some meals either on the go and at restaurants. Here are some of our favorite picks from Panera Bread that are perfect for fueling athletes to check out! Wishing you safe travels and a great season ahead.

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We love Panera Bread!

Why? The menu selection at Panera Bread is fantastic - including sandwiches, salads, bowls, and soup. Plus many Panera locations have a drive thru which is helpful if you are really short on time! Also we love the variety and options that are available - including whole grains and plant-based choices. Here are some picks for fueling athletes on the go from Panera Bread.

Panera Soba Noodle Chicken Bowl

Panera Soba Noodle Chicken Bowl

Soba Noodle Chicken Bowl

This buckwheat noodle-based bowl is perfect for fueling athletes with a blend of carbohydrates + protein. Adding a soup to a meal or having a soup as a meal is a good strategy for athletes because the broth will be hydrating to the body and the sodium will help the body to retain fluids and boost hydration levels.

Nutrition highlights: 390 calories, 46 grams carbohydrates, 4 grams fiber, and 30 grams protein

Panera Turkey BLT

Panera Turkey BLT

Roasted Turkey BLT

This sandwich delivers a protein boost plus the avocado adds fiber and healthy fats. As listed on the menu this sandwich comes on rustic white bread, although instead - opt for whole grain bread for even more of a fiber boost. Why worry about the fiber? One of the many benefits of fiber is that it helps to slow the digestion of foods and provides longer lasting energy - important for everyone, especially athletes.

Nutrition highlights: 690 calories, 52 grams carbohydrates, 6 grams fiber, and 41 grams protein

Panera Turkey Chili

Panera Turkey Chili

Turkey Chili

Soup and chili’s are a great meal or addition to a meal. This turkey chili includes beans, vegetables, and turkey!

The best part is that thanks to the beans (and some from the veggies too), in this chili there is 16 grams of fiber per serving, which is over half of the daily recommended goal (Adults fiber daily value goal: 25 grams per day).

Nutrition highlights: 260 calories, 32 grams carbohydrates, 16 grams fiber, and 24 grams protein

Panera Mediterranean Veggie

Panera Mediterranean Veggie

Mediterranean Veggie

When you are eating vegetarian and on the go, finding options that deliver protein can be a bit of a challenge. This Mediterranean Veggie sandwich has 18 grams of protein and it is loaded with vegetables.

The sandwich comes on tomato basil bread but you can swap that for whole grain bread to add more fiber!

Nutrition highlights: 440 calories, 65 grams carbohydrates, 6 grams fiber, 18 grams protein

Panera Kids PB & J

Panera Kids PB & J

Kids Meal PB & J

When in doubt, a classic peanut butter and jelly sandwich is great. Order the sandwich on whole wheat bread for a fiber boost! Plus kids meals come with a yogurt tube and choice of milk box or 100% apple juice. As far as which drink to choose - adding a milk box is perfect for refueling muscles with a blend of carbohydrates and protein.

Nutrition highlights: 370 calories, 49 grams carbohydrates, 6 grams fiber, and 12 grams protein

Images of the Panera Bread food are from Panera.com

Recipe: PB Chip Energy Bites

These peanut butter chip energy bites are absolutely delicious and they are whole grain based! They are perfect to keep on hand to fuel your athlete.

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PB CHIP ENERGY BITES
Serves 24 (Bites about 1" - 1.5" each)

Ingredients:
¼ cup honey
¼ cup coconut oil, melted
1 cup creamy peanut butter
3 cups rolled oats
3 tablespoons chia seeds
1 cup dark chocolate chips

Directions:
1.    In a mixing bowl combine the honey, coconut oil, and peanut butter. Mix until well combined.
2.    Then add-in the rolled oats and chia seeds. Stir to mix together. 
3.    Finish with chocolate chips.
4.    Cover and refrigerate for at least 30 minutes. 
5.    Then remove from the refrigerator and form into bites, about 1-inch each. 
6.    Place in a storage container or freeze!

Nutrition facts per serving: 180 calories, 11 grams fat, 5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 50 milligrams sodium, 18 grams carbohydrates, 2 grams fiber, 9 grams sugar, 4 grams protein
 

Tips: Moving the Scale

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When it comes to meeting weight goals, Fuel2Win founder and sports dietitian, Molly Morgan finds herself spending a lot of time helping athletes, especially early in their career gain weight. 

"In working with pro athletes, the demands that their training puts on their calorie needs for their body is incredible", explains Morgan. Getting enough calories in each day is like a balancing act. Here are tips that Molly shares with her pro athletes:

1. Have a Plan - "Most athletes I work with need between 3000 - 4000+ calories per day and it can be done but when an athlete doesn't have a plan, it almost a certainty that the player will struggle with keeping their weight where they want it", states Morgan.

She suggests athletes work with a sports dietitian to establish their energy need goals and this number will change and should change depending on training demands. A sports dietitian can develop a custom meal plan and meal suggestions that can help get an athlete to their desired weight. 

2. Fuel Routinely - To get enough calories in Molly explains, athletes must have at least 5 - 6 meals and snacks per day. This helps to split up the calories and fuel and refuel the body. She finds that when athletes are trying to rely on just 3 meals, it is nearly impossible to get enough energy in to meet their energy/calorie goals.

3. Focus on Nutrient-Rich calories - Molly notes that she often sees athletes just adding in calories from anything from milk shakes to butter or Alfredo sauce. Although those will all help to increase calorie intake overall, it is best to meet calorie needs with nutrient-rich foods like: avocado, nuts, seeds, nut butter, olive oil, whole grains, yogurt, kefir, etc. These foods will also deliver important healthy fats, vitamins, minerals, probiotics, etc. 

Checkout these quick calorie boost snacks and additions to add to your intake:

- Add 1/2 an avocado to a meal or mash with salsa for a quick guacamole: Adds approximately 150 calories

- Have a handful (about 1 oz/28 g) of dried fruit and nut trail mix for snack: Adds approximately 130 - 160 calories

- Snack on a banana (large banana) + 2 tbsp (30 ml) peanut butter: Adds 310 calories

- Snack on cottage cheese (1 cup/240 ml) + cubed fresh pineapple (1 cup/240 ml): Adds about 300 calories

- Drizzle 1 tbsp (15 ml) olive oil on foods at meals: Adds about 120 calories

Download the latest Moving the Scale handout for more tips and snack ideas! 

Q & A with Carrie Miller, Personal Running Coach

Personal Running Coach, Carrie Miller 

Personal Running Coach, Carrie Miller 

Hive Athlete and Personal Running Coach Carrie Miller shares some of her sports nutrition tips. She is a veteran of over 30 full marathons (includes 7 Boston marathons), 15 half marathons, ten 24-hour+ 200-mile team relays, and multiple 5k and 10k races.

Q:  Honey Stinger has a variety of products, what time (e.g. before, during, after) do you suggest athletes use the different products?

A: I suggest that athletes eat a Honey Stinger waffle about 30 minutes to 2 hours prior to a race or workout.  I also suggest taking a gel or a few chews right before the race or workout starts for added energy right at the beginning.  During the race/workout, chews and gels are ideal.  I love how small the chews are, making them easy to chew and manageable to take frequently.  If a workout/race happens to be long and slow, waffles could also be a good option.  For example, my husband just paced a 6:00 marathon, so taking waffles at this slower pace was great.  After the event/workout I suggest consuming a Honey Stinger Protein Bar or the new Cracker N’ Nut Butter Snack Bar!

Q: What is unique about Honey Stinger products compared to other products on the market?

A: I love Honey Stinger products compared to the competition because they use a real and natural sweeter - honey.  Products with refined sugar can cause sugar spikes and crashes, but the natural honey helps sustain energy at a high level for a longer period of time.  Additionally, there are gluten free and organic options in so many amazing flavors that taste so great that you look forward to taking them. And, they don't upset your stomach!  

Q: If someone has an evening workout, practice, or game, which Honey Stinger product(s) would be ideal to have before?

A: For evening workouts and competitions, there are caffeinated options of gels and chews to keep you firing on all levels!  Some examples include the Chocolate and the Strawberry Kiwi Energy Gels, as well as the Lime-Ade and the Cherry Cola Energy Chews.

 

Q: What is your favorite Honey Stinger product? And why?

A: This is a tough one because I use and love almost all of the products, and I'm not kidding! However, I'd have to go with the chews because I think they've made the biggest impact in my race performance.  For example, in a marathon or 50 mile race I take a few chews prior to the start and then about 1 chew per mile during the event.  Before I started using Honey Stinger, I would get nauseous after using the various gels on the market. I usually had to resort to not taking much of anything during the 2nd half of a race because I couldn't stomach anything else.  Using Honey Stinger Energy Chews during races has been a breakthrough in nutrition that led to better performance for me. After I used the Energy Chews to fuel my first 50 mile ultramarathon I was hooked, and there was no turning back.

Q: Fueling the body is important for an athletes  success. What is one tip you can share with athletes to fuel their best? 

A: Just because you are active does NOT mean that you can eat whatever you want.  Your body needs high-quality real, clean food to keep firing on all cylinders! Also, it's important to fuel your body within 30 minutes of working out.  Waffles, Protein Bars, and the new Cracker Bars are great for this!

Product Tip: Fuel For Fire

It is always important to have planned snacks that will deliver the fuel to keep your body running at it's peak. Although when your schedule is crazy it can get challenging. Sports dietitian, Molly Morgan's latest product tip is Fuel For Fire Smoothie Pouches. This product has a perfect blend of fruit and protein, each pouch provides about 100 calories, 15 grams of carbs, and 10 - 12 grams of protein.

Fuel for Fire Smoothie

Plus the ingredient list of the pouches is simple - for example the strawberry banana smoothie ingredients include: banana, strawberry, water, whey protein isolate, natural flavor, citric acid, and ascorbic acid (aka vitamin c).

The pouches are available in a variety of flavors including: tropical, sweet potato apple, strawberry banana, coffee, and banana cocoa. Note: The coffee one has 65 milligrams of caffeine, which is ideal for adult athletes over the age of 18 and would not be recommended for younger athletes. 

When should you add these pouches in as an athlete? When you are active for longer periods of time it is important to routinely have carbohydrates, some protein, and fat to keep energy levels up and balance blood sugar levels. This is especially for activities that are lasting longer than 1 - 2 hours.

What is great about these Fuel for Fire pouches is that once they are opened you can put the cap back on - making this ideal to stick back in a bike jersey pocket, backpack, or golf bag. 

Another suggestion of when to include these notes Morgan, is for a quick on the go snack! "I bring a couple of these along with me for busy days to help keep our little guys fueled and I always bring them along when the boys are out playing a golf match," states Morgan. 

Fuel For Fire pouches are available at Wegman's grocery stores or also buy them on-line directly from Fuel for Fire

Recipe: Maple Sea Salt Energy Bites

Energy bites are great to make ahead and have ready for a on the go breakfast or snack! This energy bite recipe pairs the sweetness of maple syrup with the crunch of pecans and sea salt - plus with a base of whole grains.  Each bite will deliver: 130 calories, 2 grams of fiber, plus 3 grams of protein! 

Maple Pecan Energy Bites

Makes 12 - 16 bites per recipe

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) almond butter
1/2 cup (120 mL) flax seed meal
1/2 cup (120 mL) chopped pecans
1/3 cup (80 mL) maple syrup 1 tablespoon
(30 mL) chia seeds sea salt

Directions:
1. Combine all ingredients in a mixing bowl. Stir until combined.
2. Form into 1” blocks and transfer to parchment paper. Sprinkle with sea salt.
3. Place in a freezer bag or container and store in freezer or refrigerator.

Nutrition Facts (per bite) : 130 calories, 9 grams fat, 0.5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 35 milligrams sodium, 12 grams carbohydrates, 2 grams fiber, 5 grams sugar, 3 grams protein

Q & A with Erik Burgdoerfer

Check out these great tips from Ottawa Senators defenseman, Erik Burgdoerfer. Here's one quick tip from Erik: when it comes to performing at your best and making the progress you are looking for on and off the ice, nutrition is key.

Erik Burgdoerfer, Ottawa Senators Defender  

Erik Burgdoerfer, Ottawa Senators Defender  

Q1: If you could tell a youth athlete one thing that they should focus on as it relates to their eating and nutrition patterns, what would it be?

I would tell them it really does matter. When it comes to performing at your best and making the progress you are looking for on and off the ice, nutrition is key. When you start to take what you eat as serious as your training the results will surprise you. 

Q2: What is your favorite refueling meal or snack? 

Let’s go with snack. This is what I typically eat after my pregame nap approx. 3 hours before game time. For those that eat a huge pregame meal this may be a big snack but I prefer to space out my calories on game day. 

Steel cut oatmeal topped with berries and cinnamon 

3 cage free organic eggs or 6oz of high quality meat (organic chicken, bison or grass fed beef, wild salmon)

1/4 of an avocado 

Q3: What is a favorite meal you like to cook? Can you share a simple recipe for it? 

Stir fry! It’s is a life saver when it comes to getting proper nutrition without a ton of work. Easy clean up and short cook time. It’s a very flexible dish. For those that try and stay away from soy in their diet try out coconut aminos instead of soy sauce, great similar tasting alternative! Another change I make in the summer to limit my carb intake is substituting brown rice, with cauliflower rice.

Q4: Staying hydrated is important for athletes, what do you do to help ensure you arrive to games and practices hydrated? 

This is always a challenge for me as I lose a ton of fluids during games and practices. The easiest thing I’ve found is to constantly hydrate. Always have a bottle of water with you. Drink when you are not thirsty! If your body is telling you that you need water it’s to late, you are already dehydrated. 

Q5: What are three nutritious foods you always keep on hand and why?

1- COOKED Organic chicken thighs or breasts

2- Organic fruit

3 - Mixed nuts, not peanuts ( Almonds, pecans, cashews, Brazil nuts and walnuts)

Let’s face it we all get lazy and want an easy option when hunger hits. I capitalized cooked Chicken because if it’s there and ready to eat you will make the healthy choice. Having fruit around is a great way to take in naturally occurring vitamins and boost energy. Nuts are my go to snack. Lots of healthy fats, help to maintain body weight in season and make you feel full!

Recipe: Watermelon Bites

What sports dietitian, Molly Morgan, loves about these watermelon bites is that they deliver important nutrients like carotenoids, including lycopene, which is anti-inflammatory.

Each bite delivers about 65 calories including a balance of healthy fats (from the watermelon seeds), quality carbs (from the dates + watermelon), plus protein (from the watermelon seeds). Plus watermelon has the amino acid citrulline, which studies have linked to decreased muscle soreness; although, note: most of the studies linking citrulline to performance benefits are based on using a citrulline powder, not from watermelon or watermelon juice; one cup of watermelon has 250 milligrams of citrulline. 

Watermelon Bites - Recipe provided by The Watermelon Board 

Watermelon Bites - Recipe provided by The Watermelon Board 

Watermelon Bites

Makes 20 - 25 bites

Developed by blogger Anya Shinall of Anya’s Eats, these amazing bites were the winner of Go Raw’s 2016 recipe contest. They incorporate both watermelon flesh and Go Raw’s sprouted watermelon seeds and are the perfect snack either pre- or post-workout! This recipe and photo were provided by The Watermelon Board


INGREDIENTS:
1 cup pitted dates, soaked
1.5 cups Go Raw Organic Superfood Sprouted Watermelon Seeds (10-ounce bag)
1 cup fresh watermelon, chopped
1 Tbsp. coconut butter
1 slice of beet, mashed and skin removed for color (optional)

DIRECTIONS:
1. Pit dates if they’re not pitted already and chop them in half. Place into a bowl of purified water and allow to soak for 1-2 hours.
2. Once dates are soaked, remove them and place them into a food processor. Pulse a few times and then add 1 cup watermelon seeds, coconut butter, watermelon, reserving ½ cup of the seeds for later. Add the mashed beet if you are using it.
3. Blend until well combined, scraping the sides of the food processor as you go. Add the rest of your watermelon seeds and pulse so that some of the seeds remain chunky. (Note: If you want a smoother texture, continue to blend but I think these are great with a nice crunch.)
4. Remove mixture from food processor, place in a small bowl and cover, allowing to cool in the fridge for 30 minutes.
5. Remove the mixture from the fridge and keeping your fingertips slightly wet, roll the mixture into balls and place only a plate. Once you are done rolling, add a few extra watermelon seeds to the top.
Place the watermelon bites in the freezer for 1-2 hours or until nice and frozen!
 

Nutrition Facts (per bite*): 65 calories, 3 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 30 milligrams sodium, 8 grams carbohydrates, 1 gram fiber, 6 grams sugar, 2 grams protein

*Based on 20 bites per recipe


Check out these products included in the recipe above: 

Reference: 
Pérez-Guisado, et al. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength Conditioning Resesarch. 2010 May;24(5):1215-22. 

Canadian Academy of Sports Nutrition, https://www.caasn.com/watermelon.html (Accessed April 30, 2018)

Q & A with Max McCormick

Max McCormick member of the Ottawa Senators  Max also runs McCormick Hockey School in the summers, for more information:  http://mccormickhockeyschool.com/

Max McCormick member of the Ottawa Senators  Max also runs McCormick Hockey School in the summers, for more information: http://mccormickhockeyschool.com/

Q1: What is one piece of advice you can give to young athletes about the importance of fueling their bodies? 
Take your nutrition seriously. It is your source of energy, recovery, and fuel. And it promotes a strong immune system and long term health. 

Q2: Do you have a favorite snack that helps to keep your energy up?
I like to make smoothies as an afternoon snack. It allows me to ingest several important nutrients and helps me keep my weight and energy up throughout the season. I’ve been trying to get more vegetable servings into my diet so I add spinach to my smoothies and I don't even taste it. 

Q3: Staying hydrated is important, what are some strategies you use to keep up with your daily hydration?
I  made it a routine to have a glass of water first thing every morning. I also carry a bottle of water with me throughout the day to sip on. Urine color is a great indicator of hydration levels. If my urine is clear or light yellow I’m hydrated. If it starts to get a darker yellow I know I need to drink more water.

Q4: Can you give players a sneak peak into your training day food routine?
Ideal meal day example: 
Breakfast: Grass feed organic eggs with sauteed spinach, avocado with sea salt, fresh fruit, water and coffee with MCT oil
Post workout lunch: Organic chicken thighs, broccoli, quinoa, water
Dinner: Wild Alaska salmon, sweet potato, asparagus, kombucha tea 

Snacks I like to mix in thought the day: nuts, kefir, smoothie, greek yogurt, fresh berries, avocado, sliced apple with almond butter

I try to always get organic/grass fed/wild/local foods to insure I get the omega three fatty acids from a grass fed diet and stay away from GMO’s and pesticides. I cook with coconut oil or olive oil to get healthy saturated fats. Healthy fats are a good energy source throughout a long season. I drink kefir and kombucha(probiotics) for gut health to keep my immune system strong. And fresh berries for a good source of carbohydrates and fiber. I try to stay away from processed foods. 

Q5: What is one healthy food that you can't believe you like now?
Kale. I saw a recipe for sautéed kale with fresh garlic and coconut oil so I gave it a try. Its now one of my favorite veggies to mix in with dinner. I cook it so it has a little crunch to it and throw some sea salt on top at the end. 

Spring Dinner Solutions

If the spring sports season has you short on time for dinner, check out these tips and easy dinner solutions to keep you out of the drive thru. 

Roasted Chicken Wrap

Roast a chicken for dinner on a night where you have more time! Then the leftover chicken can be reinvented into chicken wraps, which are a great on the go meal! For the wrap: fill a whole grain wrap and fill it with chopped veggies, lettuce, cheese, and roasted chicken.

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Taco Night

Tacos can be such a filling quick meal! To make taco night easier, chop up taco toppings ahead of time like olives, tomatoes, onion, and cucumbers. Then all you need to do to finish up dinner is cook up ground beef, chicken, turkey, or beans and season with your favorite taco seasoning!

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Grain Bowls

Cook up a batch of your favorite grain like brown rice or quinoa. Then for dinner fill a bowl with the cooked grains and top with chopped veggies, grilled chicken, beans, avocado, olives, shredded cheese, salsa, etc. These can be taken with you on the go and the best part is that everyone can customize the bowl to their preference. 

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Yogurt Parfaits

Parfaits can be more than just a snack! Have parfaits as part of an on the go meal. To make them portable, use to go containers for the parfaits. To assemble the parfaits: layer your favorite yogurt (opt for Greek yogurt for a higher protein boost), fruit, and whole grain granola. 

 

Food Safety Reminder

Last but not least, remember to pack your on the go foods with ice packs to keep the foods cool and stash the cooler in a darker place in your car, out of direct sunlight. Plus pack along hand sanitizer for a quick hand clean up in case soap and water isn't available when you are eating on the go. 

Recipe: Blueberry Mint Kombucha Freeze

Adding in kombucha, a probiotic-rich smoothie to your routine can help to deliver healthy bacteria to your gut. Research shows for athletes that better gut health can lead to quicker recovery in fatigued athletes. Plus studies link having diverse bacteria in your gut to better overall health, lower weight status, etc. 

This recipe uses Humm Kombucha (check for it a Target stores)! What we love about Humm kombucha is that the kombucha is blended with 100% fruit juice to give it a smooth taste. As some kombucha can be very tart. Work in this blueberry mint kombucha freeze recipe to your eating routine to boost your gut health! 

Blueberry Mint Kombucha Freeze

Blueberry Mint Kombucha Freeze

Blueberry Mint Kombucha Freeze
Serves 2

Ingredients:

2 cups Humm Bluberry Mint Kombucha
1 cup frozen blueberries

Directions:

1. In a blender combine all the ingredients. Blend until icy and smooth. Divide between two glasses and serve immediately.

Nutrition Facts (per serving): 75 calories, 0 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 0 milligrams sodium, 18 grams carbohydrates, 2 grams fiber, 16 grams sugar, 0 grams protein

Reference: 

Mach, et al. Endurance Exercise and Gut Microbiota. Journal of Health and Sport Science. Health. 2017 https://www.sciencedirect.com/science/article/pii/S2095254616300163, Accessed March 16. 2018

Dinner Solution: Slow Cooker Vegetable Curry

Curry is a rich in flavor that gets much of its flavor and color from turmeric that is a staple of curry dishes. Turmeric is a primary spice in curry powder; turmeric comes from the root of the plant Curcuma longa and is known for its bright yellow color that is provided by the polyphenol compound found in turmeric. Look for curry powder in the spice aisle of the grocery store.

The best part about this curry recipe is that it is a slow cooker recipe so when you are headed out for a busy day of sports, you can have a delicious meal ready when you return! Also switch up this recipe and add additional protein (e.g. cubes of chicken, tofu) or other veggies (e.g. sweet potatoes instead of red potatoes, broccoli instead of green beans)! 

Vegetable Curry (Source: Getty Images)

Vegetable Curry (Source: Getty Images)

Vegetable Curry

Serves 6 (1 1/3 cup servings)

Ingredients:
1 tablespoon olive oil
1 1/2 cups sweet onion, chopped
1 cup carrots, chopped
1 tablespoon curry powder
1 teaspoon brown sugar
1 teaspoon fresh ginger, peeled and grated
2 garlic cloves, minced
3 cups chickpeas, drained and rinsed or cooked
1 1/2 cups red potato, cubed
1 cup red bell pepper, diced
1 cup (1-inch) frozen green beans
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper (optional)
1 (14.5-ounce) can diced tomatoes, undrained
1 (14-ounce) can vegetable or chicken broth
1 can (14-ounce) coconut milk

Directions:
Heat oil in a large nonstick skillet over medium heat. Add onion and carrot; cover and cook 5 minutes or until tender. Add curry powder, sugar, ginger, garlic; cook 1 minute, stirring constantly.

Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and next 8 ingredients (through broth). Cover and cook on high for 6 hours or until vegetables are tender. Add coconut milk.

Serving suggestion: Serve over rice

Nutrition Facts (per serving): 275 calories, 7 grams fat, 2 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 620 milligrams sodium, 45 grams carbohydrates, 11 grams fiber, 11 grams protein