Westerville Crew

General Food Information

Specific food assignments for each regatta will be posted in the Food Assignment section of each regatta.

Westerville Crew - 2011 Fall Season

Welcome to all you novice rowers and families and welcome back to all of you old pros!  A few things will be different this year, but a lot will be the same.  Especially the commitment to making this a successful season!  In order for that to happen we need everyone’s help; primarily when it comes to feeding the masses. 

Below you will find some examples of food items that have worked well at Regatttas in the past.  But we are open to new ideas and any suggestions you all might have.   And while there are things that work great, there also things that don’t work so well … please DO NOT bring frozen lasagna or pasta dishes.  They don’t heat evenly and take too long!  Also, oatmeal packets don’t get eaten. 

Remember that we are feeding athletes.  In order for them to perform at their best, we ask that you bring healthy dishes, low in fat and sugar content and low in chemicals.  Fats will slow down the energy conversion process and sugar energy will be used up too quickly, draining the rower.

Bring enough food to your family and guests 2 large servings each.  Also, don’t forget to bring 2 gallons of water to the food tent along with your food first thing in the morning.

Food ideas

Main Dishes:  Stews, hearty soups (chicken noodle, beef barley, chili, corn chowder), chicken pasta casserole, chicken & rice casserole, ham & cheese sandwiches, stuffed pitas, chicken salad, chili mac, soft tacos, spaghetti & meatballs (precook pasta, bring in Ziploc baggie with sauce separate) or any other favorite healthy main dish you might have.

Side dishes:  cheesy potatoes, broccoli with cheese sauce, vegetable dishes (cooked or raw), salad with low fat dressings, potato salad, broccoli salad, pasta salad, sweet potato dish, banana nut bread, zucchini bread, oriental salad, green beans or any other healthy side dish you like, hot or cold.

Healthy snacks:  power bars, string cheese, hummus & pita chips, baked tortilla chips and salsa, raw veggies & low fat dip, blueberries, strawberries, watermelon (especially when it’s hot!), homemade cookies - oatmeal raisin, chocolate chip or no bakes, celery sticks with peanut butter, tortilla rollups, almonds, granola, trail mix or any other healthy snack you might like.

Breakfast foods:  bagels and cream cheese, parfaits (layered yogurt, granola & fruit in small cups), granola, granola bars (crunchy), whole grain muffins, cut fruit, low fat yogurt cups or gogurt, Fiber One bars, blueberry muffins, whole grain & Nutella sandwiches, peanut butter & banana sandwiches, pumpkin muffins or any other healthy breakfast you enjoy.

Some recipes:

Easy Corn Chowder

Ingredients

• 2 pounds potatoes - peeled and cubed
• 1 pound bacon
• 1 onion, chopped
• 4 tablespoons all-purpose flour
• 8 cups milk
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 3 (14.75 ounce) cans creamed corn
• 1/4 cup shredded Cheddar cheese
• 1 dash paprika

Directions

1. Boil potatoes in salted water until soft. Drain. Mash half of the potatoes and set aside.
2. Fry the bacon until very crisp. Crumple the bacon and set aside.
3. Fry the onion in the bacon grease until translucent and soft.
4. Dump the cooked onions into a large stockpot. Add the flour and heat until the mixture is bubbly and the flour is well dissolved. Add the milk and bring to a boil over medium-low heat, stirring frequently. You need to watch your pot pretty carefully while bringing to a boil and heating. The bottom tends to easily scorch. Once boiling add the salt, pepper, bacon, corn and all the potatoes. (If desired reserve some of the bacon for the garnish.)
5. Heat soup until hot. Serve garnished with a dash of paprika, a sprinkling of cheddar cheese and some crumbled bacon.

Curried Chicken Salad

Ingredients

• 4 skinless, boneless chicken breast halves - cooked and diced
• 1 stalk celery, diced
• 4 green onions, chopped
• 1 Golden Delicious apple - peeled, cored and diced
• 1/3 cup golden raisins
• 1/3 cup seedless green grapes, halved
• 1/2 cup chopped toasted pecans
• 1/8 teaspoon ground black pepper
• 1/2 teaspoon curry powder
• 3/4 cup light mayonnaise

Directions

1. In a large bowl combine the chicken, celery, onion, apple, raisins, grapes, pecans, pepper, curry powder and mayonnaise. Mix all together. Serve on whole grain rolls.
2.  

Low-fat Cheesy Potatoes

Ingredients

• 6 cups cubed potatoes
• 2 tablespoons butter
• 1/2 cup chopped onion
• 3/4 cup nonfat milk
• 2 tablespoons flour
• 1/2 cup plain fat-free yogurt
• 1 cup low-fat cheddar cheese, divided
• 1 teaspoon spicy mustard
• 2 tablespoons grated parmesan cheese, divided
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 large green onion, chopped
•  

Directions:

1. Boil cubed potatoes for 20-25 minutes, til just tender.  Drain.
2. Melt butter in saucepan, saute onions til tender.
3. Combine milk and flour and then add to onions.
4. Cook and stir a minute or two until thickened.
5. Turn off heat and stir in yogurt, 1/2 cup cheddar cheese, mustard, 1 tablespoon parmesan, salt, pepper and green onion.  It's ok that the cheese doesn't melt at this step.
6. In a mixing bowl, combine hot cooked potatoes and onion/cheese sauce.
7. Pour into casserole dish that has been sprayed with Pam.
8. Sprinkle remaining 1/2 cup cheddar and 1 Tablespoon parmesan over top.
9. Bake in preheated 350 oven for about 15 minutes until bubbling.
10. Allow to cool about 5 minutes before serving, to allow to thicken.

Kashi Trail Mix

• 1 cup Kashi Crunch
• 1 cup yogurt covered raisins
• 1 cup peanuts
• 1 cup chocolate covered soy nuts
• ¼ cup sunflower seeds
• ¼ mini marshmallows

Mix in large bowl and enjoy!

Ultimate Trail Mix

• 1 cup dried cranberries
• 1 cup dried blueberries
• 1 cup dried pineapple
• 1 cup dried apple pieces
• 1 cup peanuts
• 1 cup cashews
• 1 cup almonds
• 1 cup mini marshmallows
• 1 cup chocolate chips
• 1 cup peanut butter chips
• 1 cup butterscotch chips
• 1 cup white chocolate chips
• 1 cup “puppy chow”
  • 1 stick butter
  • ¾ cup peanut butter
  • 1 bag chocolate chips
  • 3 cups powdered sugar
  • 1 paper grocery bag
  • 1 (12 oz.) box Corn Chex

Mix everything in really big bowl and enjoy!

Pumpkin Muffins

Ingredients

• 2 ¾ cups all-purpose flour
• 1 cup granulated sugar
• 1 tablespoon baking powder
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1 cup canned pumpkin
• 3/4 cup fat-free sour cream
• 1/3 cup fat-free milk
• 1/4 cup vegetable oil
• 1 teaspoon vanilla extract
• 1 large egg
• 1 large egg white
• Cooking spray
• 1 tablespoon granulated sugar

1 1/2 teaspoons brown sugar

Directions

1. Preheat oven to 375°.
2. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a medium bowl, stirring with a whisk. Make a well in center of mixture.
3. Combine pumpkin and next 6 ingredients (pumpkin through egg white); add to flour mixture, stirring just until moist. Spoon the batter into 18 muffin cups coated with cooking spray.
4. Combine 1 tablespoon granulated sugar and brown sugar; sprinkle over muffins.
5. Bake at 375° for 25 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack.