5/25/12

Get more from your Cereal




What’s in the Box?


Cereal is as versatile as it is popular—it’s a 
healthy breakfast, an on-the-go snack, even a satisfying dinner. Choose brands that are packed with complex carbohydrates, fiber, vitamins, and minerals, and it can also be an ideal fuel, says Tara Gidus, RD, an Orlando, Florida-based dietitian. And research has shown that it can be effective for muscle recovery, even more so when you eat it with milk. 

But with cereal boxes shouting claims like “No cholesterol!” and “Whole grains!” it’s hard to separate the nutritious from the suspicious (a recent study found that 52 percent of cereals marketed to children contain more sugar per one-cup serving than three chocolate-chip cookies). So we shopped the cereal aisle and, with Gidus’s advice, found five of the best options.

shredded-wheat.jpg 

Post Shredded Wheat


A satisfying belly filler 

Consuming complex carbs in the morning—Shredded Wheat has 47 grams of whole grains per serving—helps restore your muscles’ glycogen stores, your body’s primary source of energy during a ride. 

Per 2 biscuits: 160 calories, 1g fat, 6g fiber, 0g sugar, 5g protein
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Nature’s Path Flax Plus Flakes


Good ol’ fashioned raisin bran 

Most raisin brans contain sugarcoated raisins, which push sugar to nearly 20 grams per serving. To get the energy without the crash, add 1/4 cup of unsweetened raisins to plain flakes. 

Per 3/4 cup: 110 calories, 1.5g fat, 5g fiber, 4g sugar, 4g protein
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Arrowhead Mills Puffed Rice


Something light and not sweet 

Made from whole-grain brown rice, it’s lower in fiber than some others—not necessarily a bad thing. It’s a great choice for immediate energy just before a ride because it digests quickly. 

Per 1 cup: 60 calories, 0g fat, 1g fiber, 0g sugar, 1g protein
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KIND Healthy Grains Cinnamon Oat Clusters With Flax Seeds


A hearty granola 

Whole grains, including oats, amaranth, quinoa, and flax seeds, make this low-fat granola high in omega-3 fatty acids—about 720mg per serving—which help combat inflammation. 

Per 1/3 cup: 130 calories, 4g fat, 3g fiber, 6g sugar, 3g protein
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Kashi GOLEAN Crisp! Toasted Berry Crumble


A touch of sweetness 

High in protein and still below the maximum recommended sugar content, these whole-grain oats and dried berries make for an antioxidant-rich combo to fend off free radicals and help speed recovery. 

Per 3/4 cup: 180 calories, 3.5g fat, 8g fiber, 10g sugar, 9g protein
(**cyclingmagazine.com)

Memorial Day Drinks


Getting ready for the Memorial Day parties?  Here are some great ideas for cool and refreshing cocktails, CHEERS!


Boozy banana split milkshake

milkshake
Adapted from Pinch My Salt
Serves about 2

Ingredients: 

  • 2 frozen bananas, chopped
  • 1 cup light cream
  • 1/4-1/3 cup Patron XO Cafe Dark Cocoa
  • 1 teaspoon vanilla extract
  • 2 tablespoons sugar
  • 1/3 cup whipped cream plus 1 tablespoon

Directions: 

  1. Place bananas, light cream, Patron, vanilla and 1/3 cup whipped cream in a blender.
  2. Blend on low until smooth and thick.
  3. Garnish with extra tablespoon of whipped cream, coffee grounds or chocolate chips and enjoy!

Sparkling gin and juice

fizzy gin
Recipe adapted from My Recipes
Serves 2

Ingredients: 

  • 1/4 cup gin
  • 2 tablespoons lemonade concentrate (I used Crystal Light)
  • 2/3 cup Champagne
  • 1 teaspoon freshly squeezed lime juice
  • Lime wedges for garnish

Directions: 

  1. In a small pitcher, mix gin and lemonade until fully mixed. Add in lime juice.
  2. Top mixture off with Champagne and mix lightly.
  3. Serve with fresh lime wedges over ice and enjoy!

Upside down pomegranate sunrise

upside down sunrise
Recipe adapted from All Recipes
Serves 2

Ingredients: 

  • 3 ounces pomegranate-infused tequila
  • 1 cup orange juice
  • Ice cubes
  • Maraschino cherry for garnish

Directions: 

  1. In a large glass, pour orange juice over ice. Slowly add in the pomegranate tequila and lightly mix. The red will stay mostly on the top but will trickle down to the bottom like a lava lamp!
  2. Garnish with a cherry or chunk of pineapple and enjoy!

The Latin lover

latin lover

Recipe and photo provided by Voli Vodka
Serves 1

Ingredients: 

  • 1-1/2 ounces Voli Orange Vanilla vodka
  • 2 ounces low-sugar lemonade
  • 1/2 ounce agave nectar
  • 1/2 ounce low-sugar pineapple juice
  • Ice

Directions: 

  1. In a chilled martini mixer filled halfway with ice, add vodka, lemonade, agave nectar and pineapple juice. Shake vigorously. Strain mixture into a chilled martini glass and garnish with fresh lemon peel and enjoy!

(*from sheknows.com)