Kicking it in the kitchen

Ontario athletes come together to learn about healthy eating

Canadian Sports Centre Ontario athletes at a recent workshop

As an athlete, more and more focus is being shifted to the foods we eat to fuel our bodies. Athletes are being taught at a younger age the important role nutrition plays in the overall success of their performance on “game day”.

OptiMYz Magazine got behind the scenes access at a recent workshop that focused on “Food and Finances” for more than a dozen high-end athletes in Ontario.

Here is a 3-course meal prepared by Registered Nutritional Consultant, Trionne Moore for the Canadian Sports Centre Ontario athletes.

Print this one off and try it for yourself!

Tabouleh /Quinoa salad
8 servings
4 cups parsley (curly), minced
1 English cucumber, diced
1 red (Spanish) onion, minced
4 celery ribs, diced
1 cup cherry or grape tomatoes
1⁄2 cup extra virgin olive oil
1⁄2 cup juice from real lemons or limes
2 tsp. unrefined sea salt
2 tsp. black pepper 1⁄2 cup quinoa*
1 cup water*

*(can increase amounts in these ratios according to your preferences)

1. Cook quinoa (with water). Be sure to rinse the quinoa thoroughly before cooking.
2. While quinoa is cooking, combine all vegetables.
3. Dressing: whisk together EVOO, lemon/lime juice, S&P.
4. Combine all ingredients together once quinoa has cooled.
5. Place in fridge until ready to serve.

Vegetable Dish
8 servings
4 cups snow peas
8 shallots (peeled and sliced in half or to desired size)
4 cloves garlic (peeled and chopped or crushed)
1 tbsp. organic butter Squeeze of lemon at the end

1. Sautee shallot and garlic in butter.
2. Add snow peas. Cover for 1 to 3 minutes (until bright green).
3. Plate and squeeze lemon upon serving.

Starch Dish
8 servings

Spaghetti Squash (2)
Extra virgin olive oil
Unrefined sea salt
Black pepper

1. Cut in half, and bake flesh side down in an inch of water.
2. After raking squash, place on plate and drizzle extra virgin olive oil.
Add pinch of sea salt and black pepper.

Protein Dish
Serving size: Your choice (at least 4 ounces recommended per person)

Beef tenderloin (3-4oz per person)

Marinade for beef: For 4 servings
2 tbsp fresh rosemary, chopped
1⁄2 cup freshly squeezed lemon juice
2 cloves garlic, minced
2 tablespoon extra virgin olive oil
2 tablespoon dijon mustard
1/2 teaspoon red chili pepper flakes

1. Place all the marinade ingredients in a bowl or baggie just large enough to hold the beef. Marinate until ready to grill (ideally up to 4 hours).
2. Proceed to grill tenderloin.

Healthy Oatmeal Cookies
Serving Size: 20-24

1. Preheat oven to 400F
2. Mash 2 ripe bananas in a big bowl, using a fork
3. Grate 1 washed organic apple (peel on) and add it to the bananas
4. Stir in 2 cups large flake oats
5. Add 1 tbsp ground cinnamon and 3 tbsp unpasteurized honey and mix completely
6. Place cookie-shaped patties (about 2” diameter) on a butter-greased baking sheet and pat
down with fork (these do not plump up and settle the way most cookies do)
7. Bake for 20 minutes or until soft and chewy.

Special thanks for Trionne Moore and the Canadian Sports Centre Ontario for giving OptiMYz Magazine access to these delicious recipes. For more information on the CSCO, please visit

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Uploaded by Chris Surette