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Notes on Nutrition: Fuel up with this garden veggie quinoa bowl
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It’s that time of year: the basketball games are plentiful, and the game-day snacks are enticing!
Proper nutrition is important to athletes across every sport, but basketball and the food we eat share another common similarity. Five players face the court at tip-off, just like there are five food groups you need to fuel yourself throughout the day. Performance suffers without one player on the court or an entire food group is nixed from the diet.
As you craft your perfect bracket, take a moment to rethink your nutrition strategy. How can you make winning food choices, increase your veggie intake and tackle cravings like a pro? Let’s meet your all-star lineup for peak performance:
Meet your Hy-Vee dietitian’s Starting Five:
- Dunk it with dairy. Dairy products include a nutrition label that scores a three-point play: calcium, vitamin D and protein. Calcium and vitamin D play a vital role in bone health and may reduce the risk of osteoporosis. Aim for three servings daily — one cup of milk, a serving of yogurt or a slice of cheese can get you closer to your goal.
- Play hard with protein. Protein's most notable role is in maintaining and repairing muscles. Keep in mind that protein is best absorbed if spread out over the day. Whether it’s lean meats, eggs, beans or plant-based alternatives, protein keeps you strong and ready to power through the game of life.
- Guard your grains. Whole grains are your go-to energy source, keeping you fueled and focused. Unlike refined grains, whole grains provide fiber, which supports digestion and heart health. Living a gluten-free lifestyle? You can still reap the benefits of whole grains by choosing options like Canyon Bakehouse Multigrain bread.
- Fans go wild for fruit. Naturally lower in fat, sodium and calories, fruit is the best defense against a sweet-tooth craving. Packed with vitamins, minerals and natural sweetness, fruits are a slam dunk for your diet. For an easy on-the-go option, try That's it. Bars, which contain simple, whole-food ingredients with no added sugar.
- A vegetable victory. Vegetables should give you a boost of color at every meal, just like the player that boosts your morale during the game's final stretch. Rich in vitamins, minerals and fiber – fill up without feeling guilty. Aim for five combined servings of fruits and vegetables a day.
Recipe
Garden Veggie Quinoa Bowl
Serves 4
Ingredients
4 Hy-Vee pasteurized large eggs
1 cup uncooked red quinoa
8 Brussels sprouts
2 cups fresh green beans
2 cups broccoli florets
2 cups grape tomatoes, halved
3 radishes, thinly sliced
1 avocado, pitted, peeled and thinly sliced
2 tablespoons fresh lemon juice
Directions
Place eggs in a small saucepan with enough water to cover. Bring to a boil; reduce heat and simmer for 5 minutes. Remove pan from heat and let stand for 2 minutes. Drain water and run cold water over eggs until cool enough to handle; drain. To peel, gently tap the egg on the countertop until the shell is thoroughly cracked. Peel off the eggshell with fingertips, starting at the large end.
Prepare quinoa according to package directions.
Grate Brussels sprouts with a cheese grater. Stir into the quinoa. Set the quinoa mixture aside and keep warm.
In a large saucepan, bring 4 cups water to boiling. Cook green beans and broccoli florets for 3 minutes; drain. Place vegetables in a large bowl of ice water, cool and drain.
Divide the quinoa mixture among four serving bowls. Top with green beans, broccoli, tomatoes, radishes and avocado. Sprinkle lemon juice to taste, and top with eggs, cut in half.
Source: adapted from hy-vee.com
Ready to execute your new game-day strategy? Hy-Vee dietitians offer a variety of fitness and sports nutrition services to help you meet your health and wellness goals, including one-on-one coaching sessions, a lifestyle and weight management program, personalized menu plans, Food & Fitness Nutrition Store tour, and more! Contact our Discovery Call Center at nutritionservices@hy-vee.com or (515) 695-3121 to find a dietitian near you.
Julie Gallagher is a registered dietitian at Hy-Vee.
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