Student Newspaper of Merrill F. West High School

The Zephyr

Healthy recipes for athletes

Awesta Mohammadi, Features Editor

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Breakfast:

Option 1: Banana Nut Oatmeal

Ingredients:

1/2 cup rolled oats

1 banana

1/2 cup almond milk

2 tablespoons nut butter

 

Combine ingredients and microwave for approximately 2 minutes. Make sure to stir halfway through to ensure all the oatmeal is being cooked. Let it cool and enjoy.

 

Option 2: Avocado and Egg Toast

Ingredients:

2 pieces of whole grain toast

1/2 avocado, smashed

1 tomato, sliced

2 eggs, boiled and sliced

1 tablespoon cilantro for flavor

 

Spread avocado onto the toast. Add a layer of tomato slices and boiled eggs, making sure they are evenly spread. Top it off with the cilantro.

 

 

Lunch

Option 1: Whole Wheat Chicken Wrap

Ingredients:

4 oz grilled chicken (or any left over chicken)

1 whole wheat tortilla

1/4 cup lettuce, shredded

1/4 cup carrots, shredded

1 tablespoon hummus

 

First, spread tortilla with hummus. Then top wrap with chicken, lettuce and carrots. You may choose to add vegetables and condiments of your choice. Wrap the tortilla up and enjoy.

 

Option 2: Pesto Toast Sandwich

Ingredients:

2 pieces whole grain toast

2 teaspoons pesto sauce

1 tablespoon mozzarella cheese, shredded

1 sliced tomato

1/3 avocado, chopped

1/4 cup lettuce, shredded

 

 

Top the toast with pesto, tomato, avocado, lettuce and cheese. Place the second piece of toast on top and enjoy.

 

 

Dinner:

Option 1: Pasta Salad

Ingredients:

Garlic salt

1 pound pasta shells cooked

15 ounce ricotta cheese

1/4 cup shredded parmesan cheese  (optional)

Salt and black pepper for flavor

1 1/2 cup cherry tomatoes, chopped

3 cups baby spinach, chopped

1/2 cup warm water from pasta

 

Combine ricotta cheese with 1 tablespoon garlic salt and black pepper. Add the starchy water from the pasta. Stir until it forms smooth sauce. Add the ricotta sauce over the cooked pasta. Mix in the chopped cherry tomatoes and the chopped spinach. Stir until everything is well combined. Add in the parmesan cheese and combine. Serve warm.

 

Option 2: Instant ramen with egg

Ingredients:

1 package ramen (any flavor of choice)

2/3 cup frozen mixed vegetables (carrots, peas, green beans, corns)

1 tablespoon butter

2 tablespoons parmesan cheese (optional)

1 egg

A pinch of salt and pepper

 

Cook ramen noodles in hot water leaving the seasoning aside. Add frozen vegetables and cook for 5 minutes. Drain water from the noodles and vegetables and return to the pot. Sprinkle the seasoning packet over the noodles and vegetables and add in half of the butter and the cheese. Mix until well combined. Melt the other half of the butter in a small frying pan and crack in the egg and sprinkle a pinch of salt and pepper on it. Prepare the egg as you would prefer. Add noodles and vegetables to a big bowl top with the egg and enjoy!

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Student Newspaper of Merrill F. West High School
Healthy recipes for athletes