Eat for Energy

Fuel for you, the best building blocks for baby: This five-day meal plan has it all.

recipes


Ginger Beef Stir-Fry
Serves 2
This sweet and peppery stir-fry relies on ginger for flavor — which may be a big help in settling queasy stomachs. It’s also loaded with colorful, nutrient-rich vegetables and brown rice for long-lasting energy.

    1     tablespoon canola oil
    3     teaspoons beef bouillon granules
    1/4     teaspoon black pepper
    1/2     pound very thinly sliced beef, such as sirloin tip
    3     green onions, chopped
    2     large stalks bok choy (about 1/2 pound), chopped coarsely, including leaves
    1     medium yellow zucchini (about 1/2 pound), sliced thin
    1     large red bell pepper, seeded and sliced into rings; halve each ring
    1/2     teaspoon ground ginger
    1/4     cup water and 2 teaspoons cornstarch, blended into a paste
    11/2     cups steamed brown rice

Combine oil, bouillon granules and black pepper in a large nonstick pan or wok; heat at high setting. Add beef and green onions; stir-fry 2–3 minutes, until beef is slightly browned. Add bok choy and zucchini; stir-fry 3–4 minutes. Add bell pepper and ginger; stir-fry an additional 2 minutes.
Pour in cornstarch paste; stir until mixture thickens slightly and turns translucent. Serve over steamed rice.

Nutrition information per serving (3/4 cup brown rice and 1/2 of beef mixture): 449 calories, 30 percent fat (15 grams), 42 percent carbohydrate, 28 percent protein, 178 milligrams calcium, 7 grams fiber, 136 micrograms folic acid, 5 milligrams iron, 7.4 milligrams zinc.

Dinner Quiche
Serves 4
This easy dish can be made the evening or morning before. I’ve substituted nutritionally powerful whole-grain bread for the typically nutrient-poor and fat-laden crust.  It’s great eaten cold for breakfast or the next day’s lunch.

   Vegetable oil spray
    3     large whole-grain bagels (about 3 ounces each)
    1     red bell pepper, seeded and coarsely chopped
    1     yellow bell pepper, seeded and coarsely chopped
    2     cups chopped broccoli (about 1 large stalk; slice stems into 1/2-inch slices)
    1     small onion, chopped (about 1/2 cup)
    3     eggs
    2     cups nonfat milk
    1     teaspoon salt
    1/4     teaspoon black pepper
    4     ounces sharp Cheddar cheese, shredded

Coat a 9-by-9-inch baking dish with vegetable oil spray. Cut bagels into 1/2 inch cubes; place in baking dish. Add vegetables; toss with bread to mix well.
In a small bowl, whisk together eggs, milk, salt and black pepper. Pour milk/egg mixture over bread/vegetable  mixture. Using a large spoon, press bread/vegetable mixture down into milk/egg mixture. Cover and refrigerate at least 1 hour or  up to 12 hours.