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 L carton low-sodium chicken broth
- 1 small onion, diced
- 1 tablespoon of curry (optional)
- 1/2 cup split red lentils (canned and rinsed are ok too)
- 1 large sweet potato, peeled and cut into ½-inch (1 cm) pieces
- 1 cup milk
- 2 cups packed baby spinach
- Plain yogurt for serving
Makes 8 1-cup servings
INSTRUCTIONS
- Place lentils, sweet potatoes, broth, onion, spinach and curry in slow cooker.
- Slow cook on low for 4-6 hours
- Add milk to hot soup (after sweet potatoes are tender, approximately 4-6 hours).
- Purée, using an immersion blender, directly in slow cooker. Or you can carefully ladle about ⅓ of the soup into a blender or food processor.
- Serve with a dollop of yogurt, if using.
NUTRITION INFORMATION (PER 1 CUP SERVING)
- Calories: 65
- Carbohydrates:10g
- Protein:5g
- Fat:1g
- Fiber 1.2g
Sport Benefits: Look for split red lentils as they cook in half the time as regular red lentils.
If you like a silky-smooth soup, purée entire soup and leave out spinach. Substitute butternut squash for sweet potato. Make this for after late night practices/games to re-fuel hungry athletes or take to school in a thermos for a convenient lunch!
Recipe Adapted from www.dairygoodness.ca