11/03/2014 04:43 EST | Updated 01/03/2015 05:59 EST

Recipes for Power Pucks, orzo, slow cooker cacciatore and hat trick decadence

In "The Ultimate Cookbook for Hockey Families," authors Erin Phillips and Korey Kealey give their tips and tricks for helping parents cook for kids who are the ice almost daily and eating dinner at different times.

The proper fuel at the right time is important for those who play the fast-paced, high-intensity game or compete in figure skating.

The authors also incorporate fun into the book by using hockey lingo in the recipe names.

Kealey, for instance, knew her children had an aversion to many of the ingredients in Phillips' recipe for sunflower cookies. The name was changed to Crease-Crasher Cookies and "they love them and share them with their friends. It's kind of the psychology of it all."

Phillips said her family had the same reaction with Power Pucks, which went from being unpopular to now the kids and "even my husband" request them before every game.

Power Pucks

125 ml (1/2 cup) creamy peanut butter

75 ml (1/3 cup) raw honey or pure maple syrup

5 ml (1 tsp) pure vanilla extract

250 ml (1 cup) large-flake rolled oats (look for gluten-free)

150 ml (2/3 cup) unsweetened coconut flakes

125 ml (1/2 cup) ground flaxseeds or ground chia seeds

15 ml (1 tbsp) whole chia seeds

50 ml (1/4 cup) chocolate chips, melted

In a mixing bowl, using an electric mixer on medium-high speed, cream peanut butter, honey and vanilla until smooth. Add oats, coconut, flaxseeds and chia seeds and mix until well combined.

Scoop 30 ml (2 tbsp) of the mixture and, using your hands, roll it into a ball, then flatten and shape it into a small puck (use a spatula to press and smooth out puck). Place on a tray. Repeat to make 12 pucks.

Smooth 3 ml (3/4 tsp) melted chocolate over each puck. Refrigerate for 15 minutes or until chocolate hardens. Store in an airtight container or bag in refrigerator for up to 2 weeks or in freezer for up to 3 months.

Nutrition stats per 1 puck (made with natural, no-salt-added peanut butter): 230 calories; 14 g fat; 5 mg sodium; 25 g carbs; 6 g fibre; 7 g protein.


Condra's Shot-Blocking Orzo

Ottawa Senators right-winger Erik Condra loves to eat this flavourful orzo dish the night before a big game, usually with a piece of chicken or fish. It's filling and doesn't sit heavy in his stomach, and gives him energy to hit the ice.

It's delicious hot and equally good served cold the next day.

625 ml (2 1/2 cups) water

250 ml (1 cup) dried orzo pasta

30 ml (2 tbsp) olive oil

5 ml (1 tsp) dried mint

5 ml (1 tsp) sea salt

2 ml (1/2 tsp) paprika

Pinch finely grated lemon zest

3 chopped green onions

Juice of 1/2 lemon

In a saucepan over medium-high heat, combine water, orzo, oil, mint, salt, paprika and lemon zest and bring to a boil. Reduce heat and simmer for 12 to 15 minutes or until orzo is tender, stirring frequently. (Orzo will have a soupy look, more like a risotto.)

Remove from heat. Let stand for 2 minutes, then gently stir in green onions and lemon juice. Serve immediately.

Nutrition stats per 1/6 recipe: 160 calories; 5 g fat; 420 mg sodium; 23 g carbs; 1 g fibre; 4 g protein.


Captain Campbell's Slow Cooker Cacciatore

Cassie Campbell-Pascall knows a winning combination when she sees one. As captain of the Canadian hockey team during the 2002 Winter Olympics in Salt Lake City she led the team to a gold medal and reprised the gold in Turin, Italy, in 2006. Campbell-Pascall now reports on "Hockey Night in Canada." Her delicious one-dish chicken and veggie dinner needs only a side of pasta, brown rice or quinoa.

500 ml (2 cups) sliced fresh mushrooms

3 large carrots, coarsely chopped

125 ml (1/2 cup) julienned red pepper

125 ml (1/2 cup) julienned green pepper

1 small onion, chopped

1 clove garlic, minced

50 ml (1/4 cup) Italian salad dressing

5 or 6 boneless, skinless chicken breasts, halved

5 ml (1 tsp) dried thyme leaves

1 can (540 ml/19 fl oz) reduced-sodium crushed or diced tomatoes, with juice

In a slow cooker, combine mushrooms, carrots, pepper, onion and garlic.

In a large frying pan over medium-high heat, heat dressing. Working in batches, cook chicken for 3 to 4 minutes per side or until browned. Place on top of vegetables in slow cooker. Drizzle with drippings from pan.

Combine thyme and tomatoes. Pour over chicken. Cover slow cooker and cook on high for 5 hours or on low for 6 to 8 hours or until chicken is cooked to an internal temperate of 74 C (165 F) and vegetables are fork-tender. Note: If sauce isn't thick enough, remove lid and cook on high for an additional 15 to 20 minutes so liquid evaporates. Additionally, sauce can be thickened by stirring together 30 ml (2 tbsp) cornstarch and 50 ml (1/4 cup) cold water and then adding mixture into sauce in slow cooker. Cook on high with lid off for 15 minutes more.

Nutrition stats per 1/6 recipe: 220 calories; 7 g fat; 170 mg sodium; 14 g carbs; 3 g fibre; 25 g protein.


Dan Boyle's Yummy Hat Trick

When players are on the road away from family, they miss the togetherness and camaraderie of mealtimes. Desserts add a sense of celebration when a player is home, and this one guarantees sweet memories with not one or two creamy fillings but three — a hat trick.

Ottawa-born Dan Boyle plays for the New York Rangers. His grandmother created this recipe, which is a family favourite at holiday gatherings.


125 ml (1/2 cup) butter

500 ml (2 cups) graham cracker crumbs


250 g (8 oz) cream cheese, softened

250 ml (1 cup) icing sugar

250 ml (1 cup) 35 per cent whipping cream

1 pkg (110 g/3.9 oz) instant chocolate pudding

1 pkg (110 g/3.9 oz) instant vanilla pudding

750 ml (3 cups) milk, divided

Heat oven to 180 C (350 F).

In a small saucepan over medium heat, melt butter. Remove from heat and stir in cracker crumbs. Press crumbs into a 33-by-23-cm (13-by-9-inch) metal baking pan. Bake for 10 minutes or until golden brown. Set aside to cool completely.

Meanwhile, in a medium bowl, using an electric mixer on medium-high speed, beat cream cheese and sugar together until smooth. Spread over cooled base in baking pan.

In a separate medium bowl, using an electric mixer on medium-high speed, whip cream until stiff peaks form. Spread half the beaten cream over cream cheese layer.

In a separate medium bowl, using an electric mixer on medium-high speed, beat together chocolate pudding mix and 375 ml (1 1/2 cups) of the milk for 2 minutes or until pudding has thickened. Pour over whipped cream layer.

In a separate medium bowl, using an electric mixer on medium-high speed, beat together vanilla pudding mix with remaining 375 ml (1 1/2 cups) milk for 2 minutes or until pudding had thickened. Pour over chocolate pudding layer.

Top with remaining whipped cream. Chill for at least 12 hours or overnight.

Nutrition stats per 1/15 recipe: 310 calories; 19 g fat; 400 mg sodium; 32 g carbs; 1 g fibre; 4 g protein.

Source: "The Ultimate Cookbook for Hockey Families" by Erin Phillips and Korey Kealey.