Food for the road!

All’s well that ends well as we fast approach the end of another Carnival season. If you are in the category of masquerader or spectator on Carnival Monday or Tuesday there are some things you need to remember.

Playing mas expends quite a bit of energy, (drinking alcohol doesn’t give energy). Also, heat makes you sweat, sweat is a loss of water from your bodies and so you need to replace that water, keep yourself hydrated, drink lots of water or sport drinks and remember to eat!

For a great beginning, eat a breakfast packed with protein and complex carbohydrates. The carbs will give you the energy and the protein will nourish those muscles. Take along things like dried fruit to give you some much needed sugar and nuts to give you protein while you’re on the road.

Only buy prepared foods from vendors with food badges. Don’t forget your Sun Protection Factor (SPF), for the tan without the burn and if you feel exhausted remember to rest, you can always catch up. Have fun. Also, don’t forget next Thursday is Valentine’s Day, if you have the energy, enjoy that too!

BLENDER BREAKFAST
Ingredients
1    banana
1/2 cup    fresh pineapple
1/2 cup    low fat yogurt or milk
1 tsp    honey or Agave nectar
1 tbsp    bran or wheat germ
1 egg    (optional)
1/2 tsp    vanilla essence
2    cubes ice

Method
In a blender process all the ingredients until smooth and serve. Serves one

NUTRITION BARS
These breakfast treats are packed with complex carbohydrates and will give you a great kick-start to the long day ahead.

Ingredients
1/2 cup     uncooked oats
3/4 cup    unflavoured thin yogurt
1 1/2 cups     all purpose flour
1 cup    bran cereal
1 tbs    chia seeds (optional)
1 tbs    flax seed, ground
1 tbsp    baking powder
1/2 tsp    baking soda
1 tsp    cinnamon
1 tsp    all spice
Pinch salt
1/3 cup    brown sugar
1/2 cup     raisins
1/2 cup     walnuts, chopped
2 eggs
1 tbsp    molasses
1/4 cup     vegetable oil
11/2 cups    grated carrots

Method
Preheat oven to 350F, combine oats with yogurt and set aside.
In a large bowl combine flour, bran, chia seeds, flax, baking powder, baking soda, cinnamon, allspice, salt, brown sugar, raisins and walnuts.
In another bowl whisk together eggs, molasses and vegetable oil.
Combine with oat and yogurt mixture, stir in carrots. Combine wet ingredients with dry ingredients. If mixture is a little dry add some milk. Stir only to combine.
Spread evenly in a greased 13 inch by 9-inch baking pan.
Bake for 30 minutes until cooked through.
Cool and cut into bars. Makes 24 bars.

BURGERS WITH BULGUR

These burgers are great to start the day with. They’ll provide you with lots of energy and they’re lower in fat than traditional burgers and relatively inexpensive!
Serve them toped with sautéed onions, tomatoes or tomato salsa and fresh watercress.

Ingredients 
1/3 cup    bulgur wheat, (available at gourmet stores)
1/2 cup    warm water
2 tbsp     minced chives
1 tsp     minced garlic
1 tsp    salt
1 tsp    freshly ground black pepper
1/4 cup    chopped fresh parsley
3/4 cup    lean ground beef
1/2 cup    soft bread crumbs
1 egg
1/2 tsp     ground cumin

Method
In a small bowl combine bulgur with warm water, let stand for 30 minutes until all the water has been absorbed.
Combine ground beef with chives, garlic, parsley, bulgur, breadcrumbs, egg, salt, pepper and cumin.
Mix until all ingredients are thoroughly combined.
Shape into 4 -3/4 inch thick patties.
Preheat broiler and broil for about five minutes per side.
Assemble burgers, 
Makes four burgers.

VALENTINE’S DAY

DOUBLE CHOCOLATE SOFT COOKIES

Ingredients
1 cup     butter, softened
1-1/2 cups     brown sugar
2 eggs
1 tsp    vanilla extract
2 cups    all-purpose flour
2/3 cup    cocoa powder
3/4 tsp     baking soda
1/2 tsp     salt
1 cup     chocolate chips (optional)

Method
In a large bowl, cream butter and sugar until light and fluffy.
Add eggs, one at a time, beating well after each addition.
Beat in vanilla. Combine the flour, cocoa, baking soda and salt; gradually add to creamed mixture and mix well.
Stir in chocolate chips.
Drop by teaspoon full onto greased cookie sheets about two inches apart.
Flatten with a fork if desired.
Bake at 350° for 8-10 minutes or until the edges are firm. Remove to wire racks. Dust warm cookies with icing sugar. 
Makes about five dozen