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
  • 3 cups rolled oats
  • 2 cups Oat Bran
  • ½ cup chopped whole almonds
  • 1/3 cup raw sunflower seeds
  • 1/3 cup raw pumpkin seeds
  • 1/3 cup dried cranberries
  • 1/3 cup sliced dried apricots or dates
  • ¼ cup sultana raisins
  • 2 tablespoons flax
  • 1/3 cup molasses or maple syrup
  • ½ cup applesauce
  • ½ teaspoon cinnamon
  • ½ teaspoon salt

Makes 36 (¼ cup) servings

INSTRUCTIONS
  1. In large bowl, combine oats, oat bran, almonds, sunflower seeds, pumpkin seeds, cranberries, apricots, raisins, flax, and cinnamon and salt.
  2. Pour molasses or syrup and applesauce over oat mixture; toss to coat.
  3. Spread evenly on 2 greased or parchment paper–lined baking sheets.
  4. Bake at 375°F, stirring every 10 minutes and rotating pans halfway through, until golden, about 25 minutes.
  5. Let cool. (Make-ahead: Store in airtight container for up to 3 weeks.)
NUTRITION INFORMATION (PER ¼ CUP SERVING)
  • Calories: 100
  • Carbohydrates: 16g
  • Protein: 4g
  • Fat: 3.8g
  • Fiber: 2.3 g

Sport Benefits: Athletes can use this as a yogurt or cottage cheese topper or simply enjoy as a balanced snack on its own like a trail mix or a nutrient packed cereal served with milk as a quick pre-exercise meal that fuels!