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STACK Performance Nutrition: Build A Better Plate
Editor's Note: Tired of reading why it's important to eat healthy and what your diet should consist of? If you're a STACK reader, you know by now that certain foods are better than others; but how do you actually apply that knowledge to your daily eating habits? We are pleased to announce a solution.
Each month STACK Expert and sports dietitian Kait Fortunato will provide a recipe to STACK athletes right out of her own kitchen! Each recipe will be accompanied by a catalog of its benefits to athletes and Fortunato's advice about the best time to consume it. All of the recipes are healthy, quick and easy to prepare and, best of all, great-tasting
Vegetables are an important of your daily diet, but boiling or steaming them can produce unpleasant tastes and mushy textures—not conducive to making them half of your plate. My new recipe helps bring out their natural flavors and makes eating vegetables enjoyable. The cooking method of roasting brings out vegetables' natural sweetness and enhances their crunchy texture for a perfect side dish. Carrots, in particular, are great for roasting because their texture is similar to that of potatoes.
I call the result carrot fries. I love the addition of rosemary in this recipe, as it has such a unique flavor.
- 1 pound whole carrots
- 2 tablespoons olive oil
- 1 tablespoon rosemary
- 1 teaspoon salt
- 1 teaspoon black pepper
- Preheat oven to 400F
- Rinse carrots and chop stems off
- Cut carrots in half horizontally and vertically to form "fries"
- Coat them with olive oil, rosemary, salt and pepper and lay them on a baking sheet
- Roast for 30 minutes or until desired consistency
(for a four-person serving)
- Calories: 106
- Protein: 1 gram
- Carbohydrates: 11 grams
- Fat: 7.3 grams (heart-healthy fat from olive oil)
- Fiber: 3 grams
Benefits to Athletes
Carrots are best known for their antioxidant properties, which support cardiovascular health, important for athletes. Since they are a medium-index starchy vegetable, carrots also contain a small amount of natural carbohydrate, helping to provide fuel when eaten as a pre-workout snack. The addition of rosemary also provides some health benefits for athletes, as it supports digestion and circulation and boosts the immune system.
I encourage you to try roasting vegetables for your next meal and notice the difference it makes in terms of palatability.
Catch up on Kait's Meal of the Month