Four-Time Olympic Gold Medalist in Swimming Lenny Krayzelburg Shares Sports Nutrition Secrets

IRVINE, Calif.--(BUSINESS WIRE)--A collection of some of the most elite athletes in the world are coming together to compete this August in Beijing, China. Being an athlete of the highest caliber requires strict training regimens and an even more rigid diet. Receiving optimal nutrition is essential for an athlete to fuel the body through intense workouts and to achieve peak athletic performance. The importance of nutrition not only applies to professional athletes, but also to anyone desiring to be in better physical health.

The California Avocado Commission (CAC) has teamed up with swimming great Lenny Krayzelburg to learn more about his training diet as a competitive athlete. Krayzelburg is a four-time Olympic gold medalist in swimming, the holder of two Olympic records and a world record, an 11-time U.S. National Champion and was voted "Swimmer of the Year" two consecutive years by USA Swimming. He knows what it takes to be one of the best athletes in the world and the importance of a healthy diet.

"Eating healthy is essential if you want to be the best," said former Olympic swimmer Lenny Krayzelburg. "I live in Southern California, so when I am training I always incorporate fresh California avocados into my training diet, as it's an easy and delicious way to increase my intake of important mono and polyunsaturated fats."

California avocados are naturally sodium-free and cholesterol free and act as a nutrient booster by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene and lutein, in foods that are eaten with the fruit. Fats are also important for athletes as they provide a concentrated source of energy for the body, making them an essential component in diets for anyone who is physically active.

Consuming a diet rich in carbohydrates, lean proteins and beneficial fats is important for overall health and an essential part of a training regimen. An example of an ideal training meal is the following recipe for Cilantro Chicken with California Avocado and Pickled Tomato Salsa, as it combines all of the performance nutrition essentials into one delicious dish. The carbohydrates in the brown rice help fuel athletes' muscles and aid in recovery post-exercise. The lean protein from chicken helps to repair and rebuild muscle proteins that are broken down and used as fuel during exercise. California avocados provide primary mono and polyunsaturated fats, which are essential for both athletes and non-athletes, and are considered a healthy substitute when eaten in place of foods rich in saturated fat. While California avocados pack a nutrient punch with nearly 20 vitamins, minerals and phytonutrients, the creamy texture of the fruit also gives this dish a delicious taste.

So whether you are training like a competitive athlete or just living a healthy lifestyle now is the perfect time to use California avocados in your meals. Right now through September marks the peak of California avocado season, when this delicious fruit is readily available.

Cilantro Chicken with California Avocado and Pickled Tomato Salsa

Serves: 4

Recipe created by chefs Mary Sue Milliken and Susan Feniger for the California Avocado Commission.

Prep Time: 4 hours, including chill time

Cooking Time: 25 minutes

Total Time: 4 hours 25 minutes

Pickled Tomato Salsa may be made up to 3 days in advance and reserved until ready to use.

Cilantro Chicken with California Avocado and Pickled Tomato Salsa

Ingredients:

• 4 (6 oz.) boneless chicken thighs or breasts, with skin
• Salt and freshly ground black pepper, to taste
• 1/4 cup extra virgin olive oil
• 1/4 cup freshly squeezed lime juice
• 1 bunch cilantro leaves, chopped
• 1 Tbsp. ground cumin
• 4 scallions, trimmed
• Pickled Tomato Salsa (see make-ahead recipe below)
• 2 ripe Fresh California Avocados, peeled, seeded and cut in 1/2-inch dice

• 2 cups cooked brown basmati rice

Instructions

1.	In a shallow, non-reactive dish, season chicken on all sides with salt and pepper. Combine olive oil, lime juice, cilantro and cumin in a small bowl. Brush mixture on scallions and pour remainder over chicken, tossing to evenly coat. Allow to marinate at room temperature for 30 to 45 minutes.
2.	Preheat broiler or grill. Beginning with skin side toward the heat source, broil or grill chicken until just cooked through, about 12 minutes per side for thighs and about 9 minutes per side for breasts. Grill or broil scallions about 2 minutes per side.
3.	Toss Pickled Tomato Salsa with diced avocados and reserve until chicken is cooked.
4.	To serve, arrange grilled chicken over a bed of basmati rice. Mound avocado salsa mixture on top of chicken. Garnish with grilled scallions. Serve immediately.

Per Serving: 640 calories; 36.5 grams fat (6.3 sat, 22 mono, 5 poly); 119 mg cholesterol; 243 mg sodium; 4.75 grams fiber

Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Pickled Tomato Salsa

Ingredients:

• 1 lb. tomatoes, peeled, seeded and cut in quarters

• 1/2 bunch scallions, white and green parts, thinly sliced
• 2 Serrano chiles, with seeds, thinly sliced in rounds
• 1/2 cup white vinegar
• 2 1/2 Tbsp. brown sugar
• 2 tsp. salt
• 4 tsp. freshly grated ginger
• 1 Tbsp. minced garlic
• 2 tsp. yellow mustard seeds
• 2 tsp. cracked black peppercorns
• 2 tsp. ground cumin
• 1 tsp. cayenne
• 1/2 tsp. turmeric
• 1/2 cup extra virgin olive oil

Instructions

1.	In a large bowl, toss tomatoes with scallions and chiles.
2.	In a medium saucepan, bring vinegar to a boil. Add brown sugar and salt, and cook until dissolved, about 1 minute. Remove from heat and reserve.
3.	Measure ginger, garlic, mustard seeds, cracked peppercorns, cumin, cayenne and turmeric onto a plate and place near stove. In another medium saucepan, heat oil over moderate heat until just smoking. Add spices and cook, stirring constantly with a wooden spoon, until aromas are released, about 2 minutes. Remove from heat and stir in vinegar mixture. Immediately pour over reserved tomato mixture. Stir to combine, cover with plastic wrap, and refrigerate 3 to 4 hours or several days.
4.	Before serving, remove tomatoes from juices, roughly chop, and return to pickling liquid.

Note: To peel tomatoes, remove the cores and score an X on the underside. Blanch for 15 seconds in boiling water and immediately plunge into iced water to prevent continued cooking. Peel with a paring knife.

Per Serving: 325 calories; 28.5 grams fat (3.8 sat, 20 mono, 2.6 poly); 0 g cholesterol; 1,085 sodium; 2.6 grams fiber

Copyright © 2008, Mary Sue Milliken and Susan Feniger.

Editor's note: High-resolution image of these recipes available for download at www.CaliforniaAvocado.com.