Tournament Survival Tips: Save Money and Stay Fuelled

If you have children in sports, you know first hand how costly tournaments can be.

Hotels, gas and eating three meals a day (plus snacks) ‘on the road’ can add up quick for the average family of four.

One of the easiest ways to save money and fuel your growing athletes is by: packing a weekends worth of nutritious snacks and meals.  As the mom of two active teenage boys, I come by this topic honestly and passionately.  My pack-and-go recipes will save you hundreds of dollars over basketball/soccer/lacrosse/dance/hockey season, and will nourish yourself and your family while on the road.  All recipes use pantry staple items and take very little time to prep. Hint, Hint…get those teens in the kitchen, prepping and packing meals/snacks.

Click on each pink title to learn more about the featured product.

Get Up And Go Morning Muesli

This recipe makes for a quick, satisfying and budget friendly breakfast the whole family can enjoy.

Fuel up and save money while on the road!!

1 cup (250 mL) large flake oats (quick oats will also work)

2 tbsp (30 mL) each; ground flaxseed and chia seeds

½ cup (125 mL) dried cranberries

1 cup (250 mL) Gay Lea Nordica Smooth Plain Cottage Cheese

¾ cup (175 mL) orange juice

2 tbsp (30 mL) Canadian maple syrup *or to taste

2 tsp (10 mL) pure vanilla extract

1 tsp (5 mL) finely grated orange zest

½ tsp (2 mL) ground cinnamon

¼ tsp (1 mL) ground ginger

2 apples; well washed, cored and finely diced *leave skin on

¼ cup (60 mL) green pumpkin seeds

Place all ingredients (except for pumpkin seeds) in a large mixing bowl and stir to combine. Refrigerate for 4 hours or overnight.  *Garnish each portion evenly with pumpkin seeds.  Yields 4 cups (1 L).  Makes 8, ½ cup (125 mL) servings.Plain Cottage Cheese

Introducing: Gay Lea Nordica Smooth plain cottage cheese, yes, smooth!!  No lumps (not one) and contains 15 grams or protein and only 100 calories per 1/2 cup (125 mL) serving.  Click here for more recipes made with Gay Lea smooth cottage cheese.

Loaded Veggie and Burnbrae Farms Eggs2Go Sandwich 

A cottage loaf is commonly used to make party spinach dip. This loaded sandwich is a perfect way to use up any leftover vegetables you may have in your crisper and takes only minutes to prepare.

1 large (500 g – approx.) pumpernickel or whole grain cottage loaf

1/3 cup (75 mL) mayonnaise + 3 tbsp (45 mL) Dijon mustard

2 cups (500 mL) lightly packed baby spinach leaves or mixed salad greens

2 packages Eggs2GO Dill Hard Boiled Snack Pack, sliced

1 cup (250 mL) grated cheddar cheese

½ cup (125 mL) thinly sliced cucumber

½ cup (125 mL) grated carrot

1 small red pepper, seeded and thinly sliced

1 avocado, pitted and thinly sliced

Cut a round cap off the top of the cottage loaf. Reserve top. Hollow out the inside and top of the loaf to make a bread bowl, leaving about ¾ -inch of bread inside the crust. Spread mayo mixture all over inside of bread bowl and inside the cap.  Place spinach leaves at the bottom of bread bowl and layer with sliced eggs, cheese, cucumber, grated carrot, red pepper and avocado. Place cap back on sandwich and wrap tightly with plastic wrap. Refrigerate for at least 2 hours or overnight. To serve: remove plastic wrap and cut into 8 wedges.  Click here for more tasty recipes made with Burnbrae Farms Eggs.


Burnbrae Farms Eggs2Go are a healthy and convenient protein source on-the-go.  Find them in the deli section of most major grocery stores.  Look for Dill, Salt & Pepper, Hot Sauce and Teriyaki flavours also.

Homemade Sports Drink

 In a pinch, many of us reach for commercial sports drinks. Most sports drinks are loaded with artificial colours, processed sugars and poor taste. With a few pantry staple ingredients, you can prepare your own hydrating sports drink for pennies per serving.

*As an avid runner myself, I often double or triple the recipe in the summer months (*and keep refrigerated). This way, we have plenty on hand for a post run sip, when my kids are heading to soccer, basketball or bike park, or when my husband is running out the door to baseball.

1 bag herbal tea *my kids prefer peach, or berry flavour *I prefer ginger

¼ (60 mL) orange juice

2 tbsp (30 mL) freshly squeezed lemon juice

2 tbsp (30 mL) honey or maple syrup

¼ tsp (1 mL) salt

Boil water.  Remove from heat and steep tea bag for at least 30 minutes. Chill. When ready to prepare, remove tea bag and stir in juices, maple syrup and salt to cooled tea.  Shake (*if placing in a mason jar) or stir well to combine. Consume within two days of preparing.  Makes about 4 cups (1 L).

Protein Packed Rocky Road Bars

A perfect post game sweet treat ‘bite’.  Loaded with plant protein and no baking required!!

1 lb. (500 g) dark chocolate, roughly chopped

1 cup (250 mL) natural peanut butter

⅓ cup (75 mL) butter OR coconut oil

2 cups (500 mL) mini marshmallows

1 ½ cups (750 mL) peanuts *I like to use salted

1 cup (250 mL) dried cranberries (*or dried blueberries or dried cherries)

½ cups (125 mL) green pumpkin seeds

3 tbsp (45 mL) each; ground flax seeds, chia seeds and hemp seeds

Pinch salt

Place chocolate in a large microwave safe bowl.  Microwave on high heat, stopping to stir every 30 seconds until melted (about 2 minutes total).  Add peanut butter and butter.  Let mixture stand for about 10 minutes.  Fold in remaining ingredients.  Pour mixture into a parchment paper lined 8-inch square baking pan.  Refrigerate for at least 2 hours.  Remove from refrigerator and cut into 24 snack size squares.

Charmaine is a regular guest on Rogers Daytime Ottawa, CHCH Morning Live, Breakfast Television , What She Said Radio and food writer for Running Room Magazine sharing her love and enthusiasm for
all things food, cooking and running.

Most importantly; Charmaine is the mother of two active boys, Tyler & Colgan.

Charmaine understands the importance of preparing healthy, wholesome dishes all while keeping budget and time in mind.

Char B&W

Follow Charmaine on:

Instagram: Charmaine_Broughton

Facebook: Charmaine Broughton

Twitter: @runnercharb