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CATS Recipe Book 2

CATS Recipe CookBook

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TOP TIPS FOR IMPROVING NUTRITION TO REDUCE YOUR TIMES


DAIRY RECIPES

1. Recipe #1

There are required equipments lists for each practice group. You can see the equipment listed by group on our website by clicking here.

In addition, contact information for each Board Member is available in the CATS Weekly Splash.
2. Recipe #2

All CATS Board Meetings are open meetings and may be attended by any CATS member in good standing at the time of the meeting.

3. Recipe #3

Any CATS member may bring an item to the Board of Directors during the New Business portion of the CATS Board Meeting Agenda. New Business is on the agenda for every Board Meeting.


PASTA RECIPES

1. Thai Noodles (08/24/2013) - Submitted by Nancy Rabinowitz

1 T Peanut Oil
1 Clove Garlic
1 1/4 Chili Bean Sauce
2 T Peanut Butter
3 Scallions Chopped
3 T Hoisin
2 t Sugar
1/3 C Chicken Stock
1 Lb. Thin Spaghetti

1. Cook Spaghetti
2. Whisk chili bean sauce, hoisin, peanut butter, chicken stock, sugar and scallions together
3. In a small skillet heat peanut butter and garlic for 1 minute and mix in with other ingredients
4. Add pasta and toss well
5. Can be served or at room temperature

For a one pot meal, bake chicken, dice and mix with pasta.

2. Recipe #2

Each practice group has an assigned Lead Coach. The Lead Coaches are identified on the website by visiting the Coaches page, here. In addition, all Purple, Blue, Orange, Silver group swimmers and coaches work under the direction and supervision of the Head Coach. All Black, Green & Gold group swimmers and coaches work under the direction and supervision of the Head Senior Coach.
All contacts should begin with your Lead Coach, but the Head Coach and Head Senior Coach are also available when you have questions and concerns. Besides the email contacts available on the coaches page, you may call the CATS Hotline at 847-372-1541 or 847-630-7253 to leave a message for your coach.

3. Recipe #3

CATS is a non-profit 501c(3) corporation. CATS is operated by an elected Board of Directors. All families are members of the club and have a vote at the annual meeting in September.

4. Recipe #4

All of our practice groups are organized by age and ability level. Purple and Blue groups represents the entry level swimmers, with ability levels progressing through Orange, Silver, Black, Green and Gold. When groups are split by a 1 or 2 this represents differing ages, with 1?s being younger swimmers and 2?s being older swimmers of similar ability.


MEAT RECIPES

1. Sizzling Sesame Beef (08/25/2013) - Submitted by Nancy Rabinowitz

4 skirt steaks
1 C short grain or jasmine rice
2 green onions, white portions cut into 2 inch chunks, green portion thinly sliced
4 cloves garlic
4 t Asian sesame oil
2 t sugar
2 T lower sodium soy sauce
1 lb broccoli florets

1. Place steak in freezer. Prepare rice as directed. Meanwhile, in a large bowl combine 1 T sliced green onions, 1 t garlic, 2 t oil and 1/4 t salt. Set aside.
2. Cut cold steak across grain into very thin slices. In a shallow bowl toss with sugar, 1 T soy sauce, green onion chunks and remaining garlic.
3. In 12 inch skillet, heat 1 inch water to boiling on high. Add broccoli and cook for 3 minutes. Drain well and place in same bowl as onion-garlic mixture. Toss well. Heat remaining oil on high until hot. Add beef in single layer, cook 1 minute. Stir in remaining sliced green onions and 1/8 t each of salt and pepper. Cook 1 minute longer. Stir in remaining soy sauce, serve with rice and broccoli.

2. Recipe #2

Your Lead Coach is the best person to ask about the most appropriate meets for your swimmer. Your Lead Coach has the sole authority to select events for your swimmer in any meet in which he/she swims. If you have questions about the events selected for your child, please contact your Lead Coach.


EGGS/BREAKFAST RECIPES

1. Recipe #1

For young swimmers, a basic healthy diet is all that is necessary for their continued development as a swimmer and a growing child. The one area where athletes are different than non-athletes is in hydration. All swimmers, regardless of age need to hydrate continually while practicing and competing. Swimmers should have a water bottle or sports drink at every practice and competition. More information about nutrition and hydration are available on our Athlete Education pages (we are working on that page).


SNACKS/RANDOM DISHES

1. Banana Oat Energy Bars (08/24/2013) - submitted by Ann-Marie Prince

2 very ripe bananas 1/4 c plain Greek yogurt
1/4 c applesauce
1/2c sugar
1/2 c brown sugar
1/2 t vanilla
1 3/4 c rolled oats
1/4 c flour
1/2 c whole wheat flour
3/4 c toasted chopped almonds
3/4 t baking powder
1/4 t baking soda
1/2 t salt
1 t cinnamon
1/2 t nutmeg
3/4 c toasted chopped walnuts
3/4 c dried cranberries
1/2 c chocolate chips

Preheat oven to 350 degrees, grease 8x9 baking pan. In a small bowl, mash bananas. Mix with sugars, oil, applesauce and vanilla until smooth. In a separate bowl, combine baking powder, baking soda, salt cinnamon, nutmeg, both flours and oats. Add banana mixture to the oat mixture and mix until just combined. Fold in walnuts, almonds, cranberries and chocolate chips, careful not to overmix. Pour into baking pan and spread evenly. Bake for 25-30 minutes or until the top is brown and a toothpick comes out clean. Cool completely before cutting.

2. Recipe #2

There are a variety of different kinds of officials required for every meet. To become an official generally requires an initial class and a required number of training sessions. In order to keep your certification once you have completed training, you must work a required number of sessions each year and attend periodic recertification clinics. For specific answers about becoming an official, please contact our Vice-President Events by emailing events@cats-aquatics.com.

3. Recipe #3

Officials are volunteers and do not get paid. Scholarships are available from Illinois Swimming for officials who wish to travel to and work National or International events. CATS does reimburse our officials for their USA Swimming annual registration.

4. Recipe #4

To find out more about becoming an official, please contact our Vice-President Events by emailing events@cats-aquatics.com.


CHICKEN RECIPES

1. Baked Chicken Pistachio (08/24/2013) Submitted by Nanvy Rabinowitz

1/2 C shelled pistachio nuts, finely ground
1/2 t salt
1/2 t fresh ground pepper
4 boneless, skinless chicken breast halves, pounded flat
2 T extra-virgin olive oil

1. Preheat oven to 375. Mix nuts in a pie plate with salt and pepper. Press chicken into the nuts.
2. Heat 1 T olive oil and cook the coated breasts for 1 - 2 minutes per side, but don't let the nuts burn.
3. Place breasts in a baking dish and bake for 10 - 15 minutes until the thickest part of the breast registers at 160 F.

Very good served over fresh salad!

2. Recipe #2

For an in-water practice, swimmers need to have a suit and goggles. CATS recommend that your swimmer not wear their competition or team suit to practice every day. You can purchase a wide variety of suits from The Swim Team Store for practice. This is an opportunity for your swimmer to pick a suit in a style and color they like. However, swimmers should wear competition style suits. It is not appropriate for a swimmer to wear board shorts or other beach style swim suits, or bikini style suits to practice. In addition to their suit and goggles, swimmers must bring their required equipment to every practice. For dryland practices, swimmers need to wear gym clothes (shorts, t-shirt, gym shoes and socks). On a cool day where dryland practice might be outdoors, swimmers should be prepared with a sweatshirt and/or sweatpants if needed.


.... RECIPES

1. Recipe #1

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2. Recipe #2

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3. Recipe #3

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4. Recipe #4

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5. Recipe #5

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6. Recipe #6

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7. Recipe #7

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8. Recipe #8

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9. Recipe #9

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