Food For Swimmers

With two athlete swimmers training 5-6 days per week for 2-3 hour sessions, we spend a great deal of time researching and providing a nutritious diet for these youngsters.

In addition, we need to make certain that they have enough energy to get through their training and enough protein to recover.

BREAKFAST

A typical day begins with eggs, whole wheat muffins, pancakes or steel cut oatmeal. 

LUNCH

The kids pack themselves a large lunch for school consisting of fruit, sandwiches, crackers, hummus,  and energy bars.

SNACKS

An hour before training, the kids will have one or two of the following: apples, grapes, sushi, bagels and cream cheese or Nutella or the like. Just enough energy to get them through training.

Right after training, they indulge in a chocolate milk or protein drink. 

HYDRATION
The kids drink around 3 litres of water per day and the occasional sport drink for electrolytes. They prefer Propel and sometimes Powerade.

DINNER
Usually this consists of a protein, either meat, chicken or fish; some carbohydrates like pasta or potato and vegetables for everything else. A little later they will snack again. Brandon calls it "second dinner".


Useful links:

USA Swimming has an entire section on Nutrition which includes articles and recipes.

Sports Dietitians Australia has terrific tips for swimmers as well as other sports such as basketball, track and football.

Swim Clubs Australia has a great article on High Performance Nutrition for Swim Meets etc..

Noble View

NOBLE ROT was booked without hesitation this month as our Dinner Club selection. It has been on our list of musts for sometime and we were not disappointed.

The design and decor alone is worth a visit not to mention the extensive wine selection. Add this to the great food and wonderful view and you have a definite Portland must!

After our salad and soup course, we enjoyed a real variety of dishes from the ultimate comfort food, Macaroni and Cheese to seared Cod but the absolute favorite was the creme brulee which Kevin thought was the best he had ever had (and he has had a few!).

Seared Cod in broth of Leeks, Shrimp and Celery

Pork Chop with Chorizo Polenta and Peas with Romesco Sauce.

Grilled Flat Iron Steak served on Asparagus with Blue Cheese Sauce and French Fried.

 I was limited in my choice as I cannot eat shrimp or oysters and I rarely order chicken or pork when out so this left the Flat Iron Steak which was a little difficult to chew. The fries, however, were perfect. John was also disappointed in his Pork but Kevin thoroughly enjoyed his Cod and also his crab cake for starters.

Our desserts were paired with flights of dessert wines which was a real treat.

A wonderful after dinner treat, we stepped onto the balcony to enjoy this amazing view.

Click this link to find out more about NOBLE ROT.

You can also check out URBANSPOON for more reviews.

Thai Naan a Disappointment

We have watched the Thai Naan in Chatswood go from a homey, traditional 30 seat eatery with dishes from $8 to a two storey, stark modern, brightly lit, $27 per plate restaurant.

The food has always been outstanding but tonight we were a little disappointed. Possibly, it was our choice of menu items but the food just wasn't up to it's normal creativity and incredible flavor.

The room was very stark, almost clinical.

 Usually the restaurant is packed but tonight the upper level was devoid of people. I hope this isn't a sign of things to come.

I normally like to drink an unoaked Chardonnay or crispy Savingnon Blanc with Thai but tonight I felt like a mild red and the Sangiovese was perfect. A nice complement to the duck and beef.

We ordered the Pad Thai in lieu of the Mi Krop we were craving but were sadly disappointed.

The Beef Salad was my favorite but even better the next day for lunch.

Duck

Pad Thai

Beef Salad

Niece Makes a Feast

Our niece, Tatum is currently studying at The Le Cordon Bleu School of Culinary Arts  and loves to cook so her gift to us all was a sumptuous feast. Although, in the pastry program, Tatum excels in cooking in general. It was a fabulous meal. Thank you Miss Tatum!

Hors D'oeuvres

Prawn Tempura

Salmon Mousse wrapped in Cucumber with Salmon Roe

Mains

 

BBQ'd King Fish stuffed with Green Mango and Spanish Onion

Baked Turkey

Glazed Ham

Accompaniments

Roasted Vegetables

Mango Salsa

Roasted Squash Salad

Dessert

Flaming Christmas Pudding and Pineapple/Coconut Cups

Slow Cooked Beef Pasta is Inexpensive and Tasty...

This is a variation on a Delicious magazine recipe that really worked well for our busy family and fit the requirement for our athletes of protein and carbohydrates.

Firstly you need to marinate the meat overnight. I used rump but you could use chuck steak.

The marinade...
1 carrot chopped
1 onion chopped
2 celery stalks chopped
2 sprigs of rosemary
5 juniper berries bruised
4 cloves
750ml dry red wine

The next day, drain the beef and vegetables but keep the marinade.

Heat the oven to 350 degrees. Heat a little oil in a large flame and oven proof pan, I like my Le Creuset. Brown the meat on all sides.

Remove the beef and set aside.

Add the vegetables and cook until softened.

Return the beef, and marinade and simmer on medium-low heat for 5 minutes.

Add 400 grams of chopped tomatoes, 1/2 cup of beef stock, 10 grams of chopped porcini mushrooms and the soaking liquid.

Season well with salt and pepper.

Cover and cook in the oven for 3 hours or until beef is tender.

The final dish will be rich and meaty. My kids like a little more tomato flavor so I added some tomato sauce. Remove the meat and shred with two forks. Meanwhile reduce the sauce. You could serve it as is with potatoes and vegetable sides or together with pasta and peas.

Light Lunch with Smoked Salmon and Arugula

Apparently my omega 3 oil levels are low this week as I had a strong desire for smoked salmon. Simple enough yet tasty, I threw some on top of arugula with a little persian cucumber, sugar plum tomatoes, onion (yes I'll pay for it later) and capers. Drizzle with a good quality olive oil and sprinkle with salt and pepper...there you have it, lunch!

Dinner Club at Cafe Nell

NW 20th and Kearney

We were grateful that our once a month Dinner Club friends, The Nasons, happened by this wonderful eatery the previous week during an outing in Northwest Portland. 


A charming restaurant with it's warm fire place and splendid holiday decorations, Cafe Nell was poised to impress. 


First up, cocktails. Would they pass the test of this discerning group of cocktail drinkers. I believe the answer was yes. (I am a wine drinker and yes, the selection was wonderful).


In addition to the distinct glassware, the consensus was that the cherries were the best ever tasted in a Maker's Manhattan and the balance of sweet to sour was just right in the Lemon Drop and other drinks. But the prize goes to the Monkey's Gland for the most uninviting name for a cocktail!


Now the food has a lot to live up to. Was the Chef up to the challenge?


Appetizers consisted of Mussels which attracted um's and ah's from the group (I'm allergic to shellfish so you'll have to take their word on it) and a very fine, not chunky and very tasty Black Bean soup.


The bread was amazing. Crispy crust and soft inside and very rustic in flavor. I am usually not a big fan of filling my tummy on bread before a meal but one taste and I was hooked!


We managed to select a variety of main meals which were all incredible.

Steelhead and Prawns over Risotto

Pan seared Sonoma Liberty Farms Duck Breast, bacon roasted Sauvie Island Brussels sprouts, Pomegranate gastrique (a reduction of wine, sugar and fruit).

Braised SuDan Farms Lamb Shank, RedTruck Farms celeriac prepared two ways, red chili demi glace.

Chipotle and Espresso Braised Cascade Natural Short Ribs topped withjalapeno relish, served over creamy white Bob’s Red Mill grits 

Venison and Prawns

Pumpkin Creme Brulee

So good, you have to see it again!

A pleasant evening altogether!




And of course you can read more reviews at Urbanspoon.