Ambition Performing Arts Inc.

Summer Camps 2008 Registration 2008-09

Nutrition & Health

It's very important for our dancers to eat well and keep hydrated while they participate in Recreational and Competitive Dancing. Below you will see great eating tips and recipes, why not try one today? Its never too late to start and healthy lifestyle!

Drink lots of Water!! ( 2-4 liters/day)

Fruit & Vegetables snacks with Dip are great for the Studio!

Try a high quality energy bar – Elevateme, salba, fitsmart.

Try brown rice cakes and Crackers – great before class!

Recipes

Spelt Oat Pancakes

2 cups whole grain spelt flour

½ cup organic quick cooking oats, or leftover cooked whole grain you have on hand (millet, quinoa, steel-cut oats)

5 tsp non-aluminum baking powder

¼ tsp unrefined celtic sea salt

½ - 1 apple, or ripe pear finely chopped

1 ½ - 2 cups almond, rice or soy milk

1 egg, lightly beaten

Stir apple into dry ingredients. Add milk. Will be thick, add more milk if necessary.
Prepare pan with melted coconut oil. May need to re-brush more on in between pancakes cooking.

Very wholesome, filling pancakes J

Coconut oil

A healthy saturated fat that is naturally free from trans-fatty acid

To TOP

Oatbran and Raisin Muffins

Makes 12 muffins

Preheat oven to 350F

1 cup oatbran

1 Tbsp aluminum free baking powder

1 tsp cinnamon

¼ cup unpasteurized melted honey

1 Tbsp coconut oil

2 eggs

¼ cup raisins

1 ½ cups almond, rice or hemp milk

Combine oatbran, baking powder and honey.
Stir in remaining ingredients.
Leave to stand a few minutes to allow some of the liquid to absorb.
Spoon into muffin tins using silicon baking liners.
Bake for 15-20 minutes, or until cooked through.

Variations:

-grated apple for raisins.

-dates and walnuts for raisins, and omit cinnamon.

-dried blueberries for raisins.

-tinned or fresh crushed pineapple for raisins, and omit cinnamon.

-mashed bananas for raisins, and omit cinnamon.

To TOP

Healthy Digestion Muffins

Wet ingredients

½ cup pureed pumpkin

½ cup grated zucchini or carrots

1/3 cup olive or melted coconut oil

1 cup almond milk

¼ cup blackstrap molasses

¼ cup maple syrup or honey

½ cup dates, finely chopped

½ cup to 1 cup pecans, or other nuts finely chopped

Dry Ingredients

2 cups spelt flour

1 cup ground flaxseed

2 tsp baking powder

½ tsp baking soda

2 tsp cinnamon

Preheat oven to 375 F and lightly oil a 12-muffin pan, or use silicon muffin inserts.
In a large bowl, combine dry ingredients. In separate bowl mix together wet ingredients.
Add wet ingredients to dry ingredients and stir lightly until just blended. Do not over mix. Add dates and nuts.

4. Pour batter into muffin pan, and bake 15-20 minutes. Allow to cool before

removing from pan

Makes 12 muffins

When sugar is extracted from sugar cane or sugar beets and refined, the residue left behind is molasses. Molasses contains valuable B vitamins and other nutrients missing from refined sugar.

To TOP

Baked Homemade Granola

4 cups organic rolled oats

2 cups mixed nuts and seeds, such as slivered almonds, walnuts, pumpkin, sesame and sunflower seeds.

1 tsp cinnamon

½ tsp nutmeg (freshly grated is really nice)

½ cup warm water

½ cup pure maple syrup

1 cup mix of raisins, chopped dried apricots, dates, dried cranberries or dry blueberries

Preheat oven to 300F.
Use a silicon baking mat, parchment paper or lightly oil a large rimmed baking sheet.
In large bowl mix together oats, nuts, seeds and spices.
In small bowl, mix together water and syrup, add to step 3, stir well to evenly coat.
Spread out on pans, stirring every 10 minutes to prevent burning, until granola is crumbly and golden, about 30 minutes. Remove from oven and immediately stir in fruit mixture. Let cool. Store in jars in fridge and/or freezer to maintain freshness.

Serve it with good quality plain yogurt and 1-2 Tbsp of hemp or flaxseeds.

Nuts and seeds are rich in protein, vitamins, minerals and essential fatty acids. Important co-factor nutrients for bone health are found in nuts, seeds and oatmeal.

To TOP

Baked Apple

1 apple

¼ tsp cinnamon

juice from ¼ fresh lemon

chopped mixed nuts

Wash apple and slice ½” off the top. Core apple being careful not to puncture the bottom; set aside top.
Stuff apple with mixed nuts and sprinkle with lemon juice and cinnamon. Replace top.
Transfer to baking dish and cook 20-30 minutes at 325F, until soft.

To TOP

	www.ambitionarts.com reg.info@ambitionarts.com
	Ambition Performing Arts Inc. Summer Camps 2008 Registration 2008-09 Nutrition & Health It's very important for our dancers to eat well and keep hydrated while they participate in Recreational and Competitive Dancing. Below you will see great eating tips and recipes, why not try one today? Its never too late to start and healthy lifestyle! Drink lots of Water!! ( 2-4 liters/day) Fruit & Vegetables snacks with Dip are great for the Studio! Try a high quality energy bar – Elevateme, salba, fitsmart. Try brown rice cakes and Crackers – great before class! Recipes Spelt Oat Pancakes 2 cups whole grain spelt flour ½ cup organic quick cooking oats, or leftover cooked whole grain you have on hand (millet, quinoa, steel-cut oats) 5 tsp non-aluminum baking powder ¼ tsp unrefined celtic sea salt ½ - 1 apple, or ripe pear finely chopped 1 ½ - 2 cups almond, rice or soy milk 1 egg, lightly beaten Stir apple into dry ingredients. Add milk. Will be thick, add more milk if necessary. Prepare pan with melted coconut oil. May need to re-brush more on in between pancakes cooking. Very wholesome, filling pancakes J Coconut oil A healthy saturated fat that is naturally free from trans-fatty acid To TOP Oatbran and Raisin Muffins Makes 12 muffins Preheat oven to 350F 1 cup oatbran 1 Tbsp aluminum free baking powder 1 tsp cinnamon ¼ cup unpasteurized melted honey 1 Tbsp coconut oil 2 eggs ¼ cup raisins 1 ½ cups almond, rice or hemp milk Combine oatbran, baking powder and honey. Stir in remaining ingredients. Leave to stand a few minutes to allow some of the liquid to absorb. Spoon into muffin tins using silicon baking liners. Bake for 15-20 minutes, or until cooked through. Variations: -grated apple for raisins. -dates and walnuts for raisins, and omit cinnamon. -dried blueberries for raisins. -tinned or fresh crushed pineapple for raisins, and omit cinnamon. -mashed bananas for raisins, and omit cinnamon. To TOP Healthy Digestion Muffins Wet ingredients ½ cup pureed pumpkin ½ cup grated zucchini or carrots 1/3 cup olive or melted coconut oil 1 cup almond milk ¼ cup blackstrap molasses ¼ cup maple syrup or honey ½ cup dates, finely chopped ½ cup to 1 cup pecans, or other nuts finely chopped Dry Ingredients 2 cups spelt flour 1 cup ground flaxseed 2 tsp baking powder ½ tsp baking soda 2 tsp cinnamon Preheat oven to 375 F and lightly oil a 12-muffin pan, or use silicon muffin inserts. In a large bowl, combine dry ingredients. In separate bowl mix together wet ingredients. Add wet ingredients to dry ingredients and stir lightly until just blended. Do not over mix. Add dates and nuts. 4. Pour batter into muffin pan, and bake 15-20 minutes. Allow to cool before removing from pan Makes 12 muffins When sugar is extracted from sugar cane or sugar beets and refined, the residue left behind is molasses. Molasses contains valuable B vitamins and other nutrients missing from refined sugar. To TOP Baked Homemade Granola 4 cups organic rolled oats 2 cups mixed nuts and seeds, such as slivered almonds, walnuts, pumpkin, sesame and sunflower seeds. 1 tsp cinnamon ½ tsp nutmeg (freshly grated is really nice) ½ cup warm water ½ cup pure maple syrup 1 cup mix of raisins, chopped dried apricots, dates, dried cranberries or dry blueberries Preheat oven to 300F. Use a silicon baking mat, parchment paper or lightly oil a large rimmed baking sheet. In large bowl mix together oats, nuts, seeds and spices. In small bowl, mix together water and syrup, add to step 3, stir well to evenly coat. Spread out on pans, stirring every 10 minutes to prevent burning, until granola is crumbly and golden, about 30 minutes. Remove from oven and immediately stir in fruit mixture. Let cool. Store in jars in fridge and/or freezer to maintain freshness. Serve it with good quality plain yogurt and 1-2 Tbsp of hemp or flaxseeds. Nuts and seeds are rich in protein, vitamins, minerals and essential fatty acids. Important co-factor nutrients for bone health are found in nuts, seeds and oatmeal. To TOP Baked Apple 1 apple ¼ tsp cinnamon juice from ¼ fresh lemon chopped mixed nuts Wash apple and slice ½” off the top. Core apple being careful not to puncture the bottom; set aside top. Stuff apple with mixed nuts and sprinkle with lemon juice and cinnamon. Replace top. Transfer to baking dish and cook 20-30 minutes at 325F, until soft. To TOP