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
  • 1 cup oats
  • 1 banana, mashed
  • 1 cup whole wheat flour
  • ¼ cup brown sugar
  • 1 teaspoon each of baking powder and baking soda
  • 1 cup blueberries
  • 1 cup cottage cheese or Greek yogurt
  • ½ cup 1% milk
  • 2 eggs
  • 1/2 teaspoon cinnamon
  • ½ teaspoon vanilla

Makes 12-15 medium-sized pancakes

INSTRUCTIONS
  1. Combine all dry ingredients and add wet to dry. Blend until relatively smooth and well mixed.
  2. Spray pan or griddle with cooking spray and heat to medium heat.
  3. Use a 1/4 cup measuring cup and pour batter onto warm pan or griddle.
  4. Cook like regular pancakes - about 3 minutes for first side.
  5. Flip and cook until batter is no longer runny
  6. Top with maple syrup, almond butter, etc.
NUTRITION INFORMATION (PER 3 PANCAKES)
  • Calories: 309
  • Carbohydrates: 43 g
  • Protein: 19 g
  • Fat: 9 g
  • Fiber: 5 g

Sport Benefits: A perfect breakfast before training or serve cold between multi-event or as race day fueller (in this case, sub the whole wheat flour with white!)

To freeze leftovers: allow to cool on wire rack then place in freezer zip lock bag. Stores well for about a week. Reheat in toaster.

Recipe from PowerFuel Food, Planning Meals for Maximum Performance by Angela Dufour.