July is for Jocks
July 5, 2007

July is an exciting month for sports fanatics– inspired by the pros at Wimbledon, Fenway and the Tour de France, we indulge our fantasies in local tri-athlons, tournaments and races galore. So how do we refuel to keep up with all of the fun? It’s easy for recreational players and serious competitors alike to eat well, but it takes some forethought. Shopping and prepping ahead does two very important things for an athlete: one, it ensures the food eaten on the run, or in a depleted state, is the best possible choice for refueling. It’s a mindful response to food, not reactive eating. Two, it gives the jock something to look forward to during exertion. For example, as I creep up the steep hill home, the final three miles of my bike rides are totally focused on what's waiting for me in the fridge. Maybe it's a grilled tuna with garlic pasta, or a curried pecan chicken salad; whatever the treat, it's very motivating, indeed!

As soon as I hit the kitchen, I munch on chunks of icy watermelon or kiwi. Refreshing and lo-cal, fruit is an excellent way to re–hydrate while stretching. Local pros consider Shaw’s pink lemonade the perfect recovery drink, so I treat myself to one of those, too. To build muscle it’s important to eat protein within 25 minutes of exertion. Have plenty of grilled chicken breast or fish cooling in the fridge by cooking extra every few days to mix with fresh greens, zapped spinach, or whole–wheat pasta and marinara. Two eggs scrambled and wrapped in a whole–wheat burrito with a bit of melted cheese makes for a breakfast or lunch bonanza. A grilled peanut butter, banana, and honey sandwich with non–fat milk is my personal pre or post–workout favorite.

Each week I cook up a 2–cup (dried) batch of wheat berries, bulgur or fregola (aka Israeli couscous) and mix it with everything, including morning granola. I jump–start    grains and pasta with some of my garlicky tomato coulis (Koo–LEE), a roasted tomato paste that is fabulous smeared or tossed on just about everything:

Tomato Coulis: roast 3 pints of grape tomatoes with one–third cup of olive oil and 3 chopped garlic cloves for 60 minutes at 375 degrees. Toss with kosher salt, pepper, fresh oregano, lemon zest and toasted pine nuts.

 It’s July, Sportsfans, and food is at it's finest, so enjoy planning your food victories (and I hope your team wins!)

Kim Dannies is a graduate of La Varenne Cooking School in France. She lives in Williston, VT with her husband, Jeff, and three college–aged daughters who come and go. ©2008