Put on your apron and enter the Coach’s Kitchen! Designed for coaches and parents to help support the dietary needs of their athletes, these recipes will offer ideas on what to eat and drink before, during, and after training or competition for optimal sport performance.

INGREDIENTS 

Salad dressing 

  • 2 Tbsp plain Greek yogurt 
  • 1 Tsp honey 
  • ½ Tsp white vinegar 
  • 1 Tbsp chopped red onion 
  • 1/3 Cup halved grapes 
  • 1/3 Cup cubed Canadian cheddar 
  • 2 Tbsp chopped pecans 
  • ½ Cup broccoli florets
INSTRUCTIONS 
  1. Make salad dressing (Greek yogurt, honey, vinegar)
  2. Prepare salad fixings 
  3. Place all ingredients in a jar in the following order: 
  4. Salad dressing 
  5. Firm vegetables and fruit (i.e cherry tomatoes, cucumber, onion, corn, celery, apple, grapes)
  6. Soft vegetables and fruit (i.e avocado, mushrooms, and orange) 
  7. Protein (Can add beans, lentils, chicken or tuna!)
  8. Grains and greens 
  9. Cover tightly with lid and refrigerate. Keeps up to 2 days 
  10. Time to eat, simply toss and enjoy 
NUTRITION INFORMATION (PER 1 JAR)
  • Calories: 165 kcal
  • Carbohydrates: 15g
  • Protein: 5g
  • Fat: 10.5g
  • Fibre: 3.45g   

Nutrition Tip: To make this a complete meal on the go, add either tuna, chicken, beans/lentils to bump up the protein in this meal in a jar! 

Credit to: Dairy Farmers of Canada