What is the best pre-game meal for hockey? And when to have it?

Ice Hockey Rink (Image Source: iStock)

A: I spent 14 seasons working with the Ottawa Senators hockey organization and have worked with hundreds of pro hockey players. One of the key things I have found is that EVERYONE IS DIFFERENT and what works best for one player, won’t be the best for another. For example, there are players that find that rice gives their legs better energy compared to pasta and others that have had pasta every pre-game meal for as long as they can remember!

Here are some ideas to consider for planning your next pre-game meal:

WHAT TO EAT: There are so many factors that go into deciding what to eat before a game. FIRST and most important - what works well for YOU and ALWAYS a new pre-game meal idea on a practice day first to see how you feel.

Also consider, how many minutes do you anticipate playing, the more minutes you anticipate playing, the more important it is to focus on CARBS because carbs fuel high intensity activities - which of course, the sport of hockey demands.

Pregame Meal Ideas

So, let’s assume you are going to play high minutes, there is a combination of nutrients that I recommend and that is: focus on carbs, add protein, and some fat.

CARBS fuel high intensity aspects of the game, PROTEIN will help balance out blood sugar levels, and SOME FAT is a source longer lasting fuel.

Examples:

• Pasta, Chicken, Sauce + Soup

• Rice, Salmon (protein + fat), + Veggies

• Potatoes, Chicken, and Veggies

• Turkey Sub with Veggies, + Pretzels

• PB + J Sandwich, + Smoothie (Fruit + Greek Yogurt)

• Burrito with Grilled Chicken, Rice, and Veggies

Quick tips:

• Drink water with your meal to help with your overall hydration level!

• Soup is a GREAT addition to a pre-game meal because it tends to be salty, plus delivers liquids both which help with hydration levels. This is especially important for hockey players that tend to have a high sweat rate and play a lot of minutes.

• Don’t overdo it on high fat foods like fried foods, these foods tend to “sit in your stomach” and won’t provide the quick energy needed to optimally fuel the sport of hockey.

WHEN TO EAT: Ideally your pre-game meal would be a couple of hours before your game, to allow ample time for foods to start to digest. And then about 45-minnutes pre-game, top off energy stores with a small carb-focused snack that is easy on your stomach like a banana, graham crackers, or pretzels and water (about 8 to 16 oz).

Get your sports nutrition questions answered! Click here to submit your question to sports dietitian or share your favorite pre-game meal with Molly Morgan!

Wild Blueberry Overnight Oats

Wild Blueberry Overnight Oats

Wild Blueberry Overnight Oats
Serves 6 to 8

Ingredients:
2 cups old fashioned rolled oats
1 1/2 cups coconut milk
1 cup water
1 teaspoon vanilla
1/4 cup maple syrup (or sweetener of choice)
1/2 teaspoon salt
2 cups frozen wild blueberries

Directions:

1. In a large mixing bowl, combine the oats and coconut milk together. Then stir in the vanilla, maple syrup, and salt. Stir to combine.

2. Add in the frozen wild blueberries. Stir and transfer to a storage container or divide into single serving containers. Cover and refrigerate at least four hours or for best results, overnight.

3. Enjoy cold or if desired, warm before serving.

Tip: For a protein boost, stir in a scoop of vanilla protein powder before serving!

Nutrition facts (per serving): 135 calories, 6 grams fat, 5 grams saturated fat, 0 milligrams cholesterol, 150 milligrams sodium, 12 grams carbohydrates, 2 grams fiber, 7 grams sugar, 1.5 grams protein

Kefir + Health-Helping Reasons to Try It

Kefir Smoothie - Drink Your Way to Gut Health

What is KEfir? It is a probiotic, Protein PAcked beverage. The word kefir comes from the Turkish word, keyif, which means “Good feeling”.

There are dairy-based and non-dairy versions of kefir. Dairy-based kefir as a drinkable and lightly bubbly yogurt, sometimes it is referred to as the champagne of dairy. And non-dairy kefir a lightly bubbly sparkling drink.

Kefir Cherry Smoothie Bowl (Image: iStock)

HEALTH HELPING CONNECTIONS

PROBIOTIC-RICH

Both the dairy and non-dairy versions of kefir are probiotic rich. For example, dairy-based kefir is a has 12+ types of probiotics.

Probiotics are important because they can positively impact the diversity of microbes in your gut, and diversity of your gut microbiome is linked to a wide variety of improvements in overall health from weight control to mental health. (Journal of Therapeutic Advances in Gastroenterology 2013)

IMPORTANT HEALTH BENEFITS

Research links kefir to many important health benefits including anti-microbial, anti-tumor, anti-carcinogenic, and anti-diabetic properties. (Journal of Food 2021)

ANTI-HYPERTENSIVE

In addition to the health benefits listed above, kefir has been linked to keeping blood pressure in check. Research has linked kefir to creating biologically active peptides, including ACE-inhibitory peptides, which ultimately can influence a decrease in blood pressure. Research continues to evaluate the potentially protective effects. (Journal of Functional Foods 2020)

Dairy Section of the Grocery Store (Image: iStock)

WHERE TO BUY KEFIR?

Look for dairy-based kefir in the dairy section of the grocery store and look for non-dairy kefir in the “health food” section of the grocery store.

Brand Examples:
Dairy-Based Kefir, Lifeway Kefir or Maple Hill Kefir
Non-Dairy Kefir, Kevita Probiotic Refresher

Or make your own kefir at home (recipes in my book Drink Your Way to Gut Health).

Wild Blueberry Probiotic Smoothie (Image: iStock)

QUICK TIPS TO ADD IN KEFIR

• Add dairy-based kefir to smoothies and shakes. See the Blueberry smoothie recipe below or click here for Tart Cherry Kefir recipe.

• Add plain kefir to cereal or oatmeal.

• Make overnight oats with kefir as the liquid of choice, click here for 3 Overnight Oats recipes.

• Add-in a glass of kefir at meals or snacks.

• Have a glass of sparkling non-dairy kefir for a refreshing drink.

• Make a smoothie bowl using kefir or a kefir-based smoothie as the base.

WILD Blueberry Probiotic Smoothie

Serves 1

Ingredients:

1 cup frozen wild blueberries
1 cup blueberry kefir

Directions:

1. Combine the berries and blueberry kefir in a blender. Blend until icy and smooth. Serve.

Nutrition Facts (per smoothie): 220 calories, 3 grams fat, 2 grams saturated fat, 10 milligrams cholesterol, 125 milligrams sodium, 35 grams carbohydrates, 4 grams fiber, 31 grams sugar, 11 grams protein

Recipe: Grandma B's Cereal Snacks

Peanut Butter Cereal Snacks (Image Source: Molly Morgan)

This snack mix recipe is a family classic! Our grandma would always make this snack mix for family gatherings, vacations, and the holidays. My aunts and cousins continue to carry on the tradition of making this delicious snack mix for all family gatherings! I hope you enjoy this recipe as much as our family does!

Switching It Up Tips:

• Change up the cereals in the recipe to your preference! For example, traditionally Kellogg’s® Crispix® cereal was used although it has become hard to find at the grocery store, so instead, I have been replacing it with Wheat Chex™.

• Switch up the butter for a plant-based alternative if you wish.

• Mix-up the type of peanut butter you use. For example, this year, I used extra delicious Thai Spice peanut butter from Cheryl’s Nut Butter!

  What I love about Cheryl’s Nut Butters is that they all have minimal ingredients and even the traditional peanut butter is absolutely delicious. Plus Cheryl’s has 30ish varieties of Peanut, Almond, Pistachio, Cashew, and Sunflower Butter - including everything from plain to sweet to savory.

  Click here to shop Cheryl’s Nut Butters and use the code MOLLY10 at checkout for 10% off (which can be combined with every day specials posted on the website).

Disclosure: Samples of Cheryl’s Nut Butters were provided to me!

Grandma B’s Cereal Snacks

Yield: 1 Pan (9” x 13”)

Ingredients:
3 cups mini pretzels (Tip: square or round pretzels work great!)
2 cups Cheerios™
2 cups Rice Chex™
2 cups Wheat Chex™
2 cups Kix®
1 cup dry roasted and salted peanuts
1/2 cup butter or butter substitute
8 oz creamy peanut butter (E.g. Cheryl’s Thai Spice Peanut Nut Butter)
1/2 tablespoon garlic powder
1 tablespoon Worcestershire sauce (or liquid aminos)

Directions:

1. Preheat the oven to 250 degrees Fahrenheit.

2. In a 9” x 13” pan add the pretzels, Cheerios™, Rice Chex™, Wheat Chex™, Kix®, and peanuts. Gently stir to combine.

3. In a medium saucepan combine the butter (or butter substitute), peanut butter, garlic powder, and Worcestershire sauce. Cook the mixture over medium heat, stirring throughout. Continue until the butter is melted and the mixture is creamy and smooth.

4. Pour the peanut butter sauce mixture over the cereal and gently stir to combine.

5. Bake for one hour. Throughout the baking time at about 20-minute intervals, gently stir the mixture to ensure the cereal mixture is evenly coated with the sauce mixture. Remove from the over, cool and store in air-tight containers.

Holiday Recipe Ideas

When it comes to holiday entertaining, here are a few recipes that can truly add a touch of festive flair to your celebrations this season - Caprese Wreath Salad, No Bake Reese’s Bites, Pull Apart Snowflake Bread, and a Grapefruit Pomegranate Mocktail. So, as you prepare to host your loved ones this holiday season, I hope these delicious recipes make their way into your menu, creating lasting memories and a truly festive atmosphere.

Wishing you a wonderful holiday season! - Molly

Caprese Holiday Wreath (Image Source: Molly Morgan)

CAPRESE WREATH SALAD

This salad is perfect for the holiday season because it is SO simple to pull together and looks beautiful too.

Here’s a quick how-to: Layer the outer edge of a platter of choice with fresh baby spinach. Then arrange grape tomatoes and mini mozzarella balls around the top. Then just before serving, drizzle with balsamic glaze. If desired, serve with additional dressings of choice.

No Bake Reese’s Bites (Image Source: Molly Morgan)

NO BAKE REESE’S BITES

These no bake bites are oat-based, filled with crushed Reese’s, and they are quick easy to make! Click here to pick-up the recipe.

Snowflake Pull Apart Bread (Image Source: Molly Morgan)

SNOWFLAKE PULL APART BREAD
Indulge in the comforting embrace of winter with this exquisite creation, Pull Apart Snowflake Bread. It goes great with a cup of coffee in the morning or even can double as a dessert. Click here for the recipe from Half Baked Harvest.

Grapefruit Sparkling Pomegranate Mocktail (Image Source: iStock)

GRAPEFRUIT POMEGRANATE MOCKTAILS

Mocktails are a festive drink option for holiday parties!

How to: In a tall glass muddle a grapefruit slice, add ice, and fill the glass with grapefruit sparkling water (like LaCroix Pamplemousse - Grapefruit). The add a few pomegranate aerials to each glass and garnish with a grapefruit slice.

Everything Smashed Potatoes

Everything Smashed Potatoes (Photo: Molly Morgan)

EVERYTHING SMASHED POTATOES

Serves 6.

Ingredients:
1.5 pounds baby gold potatoes, whole (about 4 cups)
1 tablespoon butter, melted
2 tablespoons Everything Bagel Seasoning
1/3 cup cheddar cheese, shredded

Click here to add the ingredients to your Instacart!

Directions:

1. Preheat the oven to 425 degrees Fahrenheit. Scrub and clean the potatoes.

2. Bring a pot of water to a boil, then add the potatoes. Boil for 20 to 25 minutes to until the potatoes are tender.

3. Drain the potatoes, let cool slightly. Transfer the potatoes to a baking sheet. Using the bottom of a measuring cup, firmly press the potatoes to “smash”.

4. Drizzle the melted butter over the smashed potatoes. Sprinkle on the everything bagel seasoning over the potatoes and the shredded cheese.

5. Roast the potatoes for 15 to 20 minutes, until the potatoes are lightly browned, and the cheese is melted.

Nutrition facts (per serving): 150 calories, 7 grams fat, 4 grams saturated fat, 20 milligrams cholesterol, 250 milligrams sodium, 18 grams carbohydrates, 2 grams fiber, 1 gram sugar, 4 grams protein

Disclosure: I earn a commission from Instacart from qualifying purchases.

Oatmeal Raisin Energy Bites

These energy bites are quick and easy to pull together! Plus, they are nut-free.

Oatmeal Raisin Energy Bites
Serves 12 (2 bites per serving)

Ingredients:
2 cup old fashioned oats
1/2 cup sunflower nut butter
1/4 cup maple syrup
2+ teaspoons of cinnamon
pinch of salt
1/2 cup raisins
2 to 3 tablespoons water (if needed)

Directions:

1. In a mixing bowl combine the oats, nut butter, maple syrup, cinnamon, and salt. Mix well to combine. Tip: Add extra cinnamon if desired… it works well to mix with clean hands!

2. Stir in raisins. And if needed add water one tablespoon at a time to help mixture come together.

3. Form into one-inch bites. Place in an air-tight container, store in the refrigerator.

Nutrition Facts (per serving): 155 calories, 7 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 30 milligrams sodium, 22 grams carbohydrates, 2 grams fiber, 10 grams sugar, 4 grams protein

Lemon Bread

This deliciously light bread is perfect for spring and it is quick and easy to pull together.

Lemon Bread (Photo: Molly Morgan)

Lemon Bread
Serves 12

Ingredients
1/2 cup canola oil
1 cup sugar
2 large eggs
1 tablespoon lemon zest, grated
1/4 cup fresh lemon juice, divided
3/4 cup all-purpose flour
3/4 cup whole wheat pastry flour or whole wheat flour
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup vanilla yogurt
1/2 cup powdered sugar

Directions

1. Prepare a loaf pan with non-stick cooking spray. Preheat oven to 350 degrees F.

2. In a mixing bowl combine oil, sugar, and eggs. Stir until well combined.

3. Add lemon zest, two tablespoons of the lemon juice, all-purpose flour, whole wheat flour, baking powder, and salt. Stir to combine. Once well-combined, add yogurt. Stir until mixture is thick but creamy.

4. Transfer batter to prepared loaf pan. Bake for 45 to 50 minutes or until baked through and lightly browned on top.

5. In a small mixing bowl combine the powdered sugar and remaining two tablespoons lemon juice. Drizzle over lemon bread while warm. Let the bread cool in the pan for about 30 minutes, then remove and slice.

Nutrition Facts (per slice): 240 calories, 10 grams fat, 2 grams saturated fat, 30 milligrams cholesterol, 110 milligrams sodium, 34 grams carbohydrate, 3 grams fiber, 20 grams sugar, 3 grams protein, 2% DV vitamin A, 2% DV vitamin C, 5% DV calcium, 7% DV iron

Veggie Riggies

This creamy pasta dish is a twist on Chicken Riggies, a upstate NY classic dish from the Utica area. During quarantine I started making this dish pretty routinely and just experimented with a vegetarian version, which turned out great!

For a protein source, instead of chicken, I used Quorn, which is a plant-based meat alternative that is rich in protein. In fact one 2 ounce portion of Quorn Meatless Fillets has 9 grams of protein and only 70 calories. What makes Quorn perfect for this dish is that it has a very neutral taste and takes on the flavor of what it is cooked with.

At the grocery store look for Quorn products in the freezer section or the ‘natural food’ freezer section and also consider checking out their chicken patties for a quick dinner, they are tasty cooked up in the air fryer!

Quorn products are reasonably priced as well, one 10 ounce package, which has 4 fillets is only about $5.

Veggie Riggies (Image Source: Molly Morgan)

Veggie Riggies (Image Source: Molly Morgan)

Veggie Riggies

Serves 8

Ingredients:
2 tablespoons olive oil, divided
1 cup red bell pepper, chopped
1 cup sweet onion, chopped
4 hot cherry peppers, sliced thin
4 Quorn Meatless Fillets, cubed
1/2 pound rigatoni, cooked and drained
1 jar roasted garlic pasta sauce
1/2 cup heavy cream
Parmesan cheese

Directions:

1. In a skillet add 1 tablespoon of the olive oil and heat over medium heat. Add the red bell pepper and sweet onion. Sauté for 5 to 7 minutes, until tender. Then add the hot cherry peppers and sauté for one minute more. Remove the vegetables from the skillet and set aside.

2. Add the remaining olive oil and chicken to the skillet, cook for 6 to 8 minutes. Season with sea salt and black pepper, to taste. Add the vegetables back to the skillet with the chicken.

3. Add the pasta sauce and heavy cream*. Simmer for 3 to 4 minutes. Toss the sauce with the cooked rigatoni and serve topped with Parmesan cheese.

   Tip: This dish tastes great reheated too! Just add to a skillet and warm up!
   

   *For a vegan version of this dish, replace the heavy cream with 1/2 cup cashew cream or full fat oat milk.

Mixed Berry Chia Pudding Parfait

Chia pudding is such a delicious treat! PLUS, when you make a BATCH, you will have four servings ready to go for a perfect snack or mini meal.

A big bonus of chia seeds beyond the omega-3 fats they deliver is that they are loaded with fiber, which makes this filling! You could switch this up and pair it with other favorite fruit, use a different type of milk (this calls for coconut milk), or even add an extra drizzle of maple syrup if needed.

Mixed Berry Chia Pudding Parfait (Image: Owen Morgan)

Mixed Berry Chia Pudding Parfait (Image: Molly Morgan)

Mixed Berry Chia Pudding Parfait
Serves 4

Ingredients:
1 1/2 cups unsweetened vanilla coconut milk
1/2 cup chia seeds
1/4 cup maple syrup
1 cup frozen mixed berries*
1 teaspoon vanilla
4 tablespoons Barlean’s Lemon Creme Omega Swirl (for serving)
1 cup+ fresh blueberries (for serving)

*I used Wyman’s frozen mixed berries!

Directions:

1. In a small bowl whisk together the milk, chia seeds, maple syrup, and vanilla. Stir in the frozen mixed berries. Cover and refrigerate at least 2 hours or for best results, overnight.

2. Divide among serving containers, drizzle container with omega swirl, layer the chia pudding and fresh blueberries. Then finish with a drizzle of omega swirl and fresh blueberries.

For more info on Barlean’s Omega Swirl, click here

Nutrition facts (per serving): 200 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 20 milligrams sodium, 30 grams carbohydrates, 4 grams fiber, 19 grams sugar, 2 grams protein