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Healthy Chocolate Chip Muffins

Another sweet treat for you today. These muffins are probably simpler to make than the ‘real’ ones. There’s a good mix of protein, unprocessed carbohydrates and healthy fats.

Give them a shot and let me know your thoughts!

Ingredients

– 2 medium bananas

– 2 large eggs

– 1 cup or peanut butter

– 2 tbsps of honey

– 3 tbsps of cacoa nibs

– 1/2 tsp of baking powder

Method

– Pre heat oven to 175c

– Simply blend all ingredients together, ensuring bananas are completely blended.

– Either grease muffin tray or put in cases

– Fill trays between 1/2 and 3/4 for each muffin

– Allow to cook for 12-15 minutes

– Remove from oven and let muffins stand for 5 minutes 👌

Energy density: 199kcal each muffin (12 muffins)

Chocolate Protein Fridge Cake

This little treat is a favourite of mine to have in the fridge. It’s a great post workout snack as is a good source of easily digestible carbs via the dates, as well as a great source of protein. The good protein content also makes it super satiating, so not a bad mid morning/late afternoon snack with a cup of your finest choice hot beverage.

The Standouts

A couple of ingredients standout. The unsweetened cocoa powder is a good source magnesium (which can help reduce stress), potassium, and iron. Additional to this, it’s also full of flavonoids. These are nutrients that display antioxidant, anti-inflammatory and antiallergic properties. The flavanols in cocoa are thought to improve nitric oxide levels in the blood, which can enhance the function of your blood vessels and reduce blood pressure

Almonds are a good source of Vitamin E. Vitamin E is a fat-soluble, essential nutrient with anti-inflammatory properties. Vitamin E helps support the immune system, cell function, and skin health. It’s an antioxidant, making it effective at combating the effects of free radicals produced by the metabolism of food and toxins in the environment.

Lastly, protein. Protein is important for pretty much every function within your body. It’s far more than just muscle building that it’s important for, (although that’s pretty damn important, especially as you get older). Whey protein is a great source as it contains all the 9 essential amino acids, which the body can’t synthesise by itself.

Ingredients:

– 227g dates

– 80g ground almond

– 40g Cacao powder

– 80g Greek Yogurt

– 2tbsp coconut oil

– 40g/ 2 scoops of whey protein

– 2 tbsp of toasted unsweetened coconut flacks

Method:

– Melt The coconut oil and set aside.

– Place The ground almonds, cacao and melted coconut oil in blender. Blend contents, scraping down the sides if needed.

– Place blended contents in bowel and add the other ingredients, mixing thoroughly.

– Grease a backing tin and pack in The mixture, pressing into place firmly using a rolling pin or back of a large spoon/spatula.

– Place in The fridge for 1 hour, remove and cut into squares.

Calories

Dates – 600kcal

Almonds – 462kcal

Cacao – 160kcal

Yogurt (full fat) – 113kcal

Coconut oil – 234kcal

Whey protein- 160kcal

Coconut flakes 60kcal

Total: 1789kcal

9 slices = 199kcal per slice

Roasted Power Porridge

So here’s a recipe to give one of the world’s favourite breakfasts a little lift. You can get as creative as you want with your porridge but I like to add a minimum of these two staple additions; blueberries & plain Greek yogurt. The beauty of this porridge however, comes from the toasted flavour of the oats, a simple but super tasty way to cook them.

The Staples

Blueberries are a great source of vitamins and minerals such vitamin C, K and manganese. These can all play roles in immune function and bone development.

Greek yogurt is a staple as although porridge isn’t a bad source of protein, it’s doesn’t contain all 9 essential amino acids needed for your body needs to regenerate, repair and build. Greek yogurt contains leucine, a branch chain amino acid that’s optimal for muscle protein synthesis.

Lastly, I’m a huge fan of Ceylon cinnamon, primarily as I love the taste. However, it does have some reportedly impressive benefits on balancing blood sugars amongst other things. Have a read hear if you want to know more:https://nutrition4fighters.wordpress.com/2017/11/16/snack-hack-13-ceylon-cinnamon/ . A little pro tip for the British readers is to hit up your local Lidle who sell Ceylon as their standard product. It’s the cheapest spot I’ve found for it by far!

Ingredients:

– 1/2 to 1 full mug of oats (depending on how much exercise you planned that day)

– 1/2 a cup of milk

– 1/2 a cup of water

– Pinch or sea salt

– 1/2 a cup of blueberries (I tend to use frozen)

– 1 to 2 large tsps of (full or half fat) Greek yogurt

– tsp of Ceylon cinnamon

Method:

– Place oats in saucepan and gently heat them dry. Stir for around 4/5 minutes or until you start to smell a toasted aroma.

– Add the water, milk and sea salt, mixing thoroughly. If frozen, also add blueberries at this point.

– After continuing to stir 5 minutes, ensure the oats have fully absorbed the liquid (or at least to your desired consistency). Remove from heat and add blueberries if fresh.

– Empty oats into the bowel. Add another splay of milk if you desire. Add the Greek yogurt and sprinkle the Ceylon cinnamon.

Calorie Options

Heavier option:

1 cup of oats – 389kcal

1/2 cup full fat milk – 75kcal

1/2 cup blueberries – 43kcal

2 tbsp full fat Greek yogurt – 30kcal

Total 536kcal

Lighter option:

1/2 cup of oats – 195kcal

1/2 cup of semi skimmed milk – 58 kcal

1/2 cup blueberries – 43kcal

1 tbsp of 2% fat Greek yogurt – 11 kcal

Total 306kcal

Non Bake Peanut Butter Vanilla Slices

Here is an absolutely delicious little snack treat. These non bake peanut butter slices are just as good for the kids as it is for a pre or post post workout snack. They’re also a pretty healthy alternative.

Chickpeas are the ingredients that probably stick out a tad here. As well as being a good source of different micronutrients such as magnesium & potassium, they’re also a great source of fibre. A particularly good reason though to have them in your diet is that chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

Ingredients

– 1 can of chickpeas

– 100g peanut butter

– 80g honey

– Tbsp of coconut/almond/cows milk

– 3/4 of a tsp baking soda

– 2 tsp vanilla extract

– 2 tbsp of cacoa nibs

– Pinch of sea salt

– 2 tbsp of cacoa nibs (optional)

Method

– Drain chick peas

– Blend all the ingredients together. Now stir in cacoa nibs if using.

– Grease a backing tray and layer in the blended ingredients, patting it down till smooth on top

– Place in preheated oven at 175c for 20 mins

– Remove and allow to cool. Once cooled, place in fridge for around an hour, (if you are able resist that long…).

– Slice into squares and tuck in 👌

Athlete’s Breakfast Loaf

Welcome back to a long overdue post! Today is a recipe that although perfect for the athlete, will also suit anyone in need of something on the go.

The athlete’s breakfast loaf has a healthy combination of carbohydrates, protein and fat. Although it may take a little time to prepare the day before, it’ll definitely save time in those morning rushes and ensure you get some nutrients in you first thing.

Ingredients:

350g oats

2 Bananas

200g Greek yogurt

2 tsp of baking soda

1 handful of walnuts

1 handful of dried fruit

1 handful of mixed seeds

Method:

– Blend the oats by themselves in a mixer

– Combine all dry ingredients in bowl and mix together

– Combine wet ingredients with dry ingredients and mix thoroughly

– Place mixture in grease paper lined bread tray and pat out evenly

– Cover tray with grease proof paper

– Cook in oven at 175c for 60 minutes

– Remove, tun over and cook for another 15 minutes

– Remove, allow to cool and enjoy!

Peanut Butter & Chocolate Chip Cookies

Another jaw dropping recipe here to tease the taste buds and not batter the bank account. These little beauties have the grand total of 3 basic ingredients, although I do like to add a 4th by way of the ‘chocolate chips’.

I’ve used peanut butter but if you are following a strict paleo or low carb diet, or just don’t tolerate legumes to well, swap out for almond butter or a nut butter of your choice.

Ingredients

– 1 cup of peanut butter

– 1 large egg

– 1 to 2 tsp of honey

– 1 tbsp of cocoa nibs

Method

– Blend peanut butter, & honey together till an even consistency.

– Remove and mix the cocoa nibs in with a spoon.

– Grease an oven tray and measure out 1 inch dollops for each cooky. Now press each one to flatten out using a fork.

– Place cookies in preheated oven for 12-18 minutes at 180 degrees. Remove and if all cookies are evenly cooked, allow them to stand for 5 to 10 minutes to cool.. 👌

The Post Workout Hydration Drink – a quick & easy recipe

Today’s post is for optimising your post workout rehydration. Rehydration after exercise is just as important as hydration prior. It’s critical for your recovery and performance, whether that be performance in cracking on with your day or performance for your next planned workout.

You can start to experience a performance dip at just 2% dehydration. Relying on your thirst mechanism certainly won’t optimise the simplest but yet arguably most important performance enhancer – being hydrated. That’s why it’s important to ensure you continue to sip water both prior and during exercise.

In planning for your hydration strategy, an important thing to be mindful of is it’s not just getting liquid into your body, it’s how you ensure your body holds on to that liquid. This is especially important if your training early and have to get on with a busy day, or training late and about to embark on complete fasting period or 7 plus odd hours (aka – sleep!).

So without further ado, this is a simple but effective recipe you can make up after any workout.

Ingredients:

1. 400ml filtered water

2. 0.5 tsp of Sea / Himalayan pink salt

Salt is essential for replacing the electrolytes sodium and chloride that can get lost through sweating it out during a hard session. Electrolytes are the minerals your body needs for many basic functions.

Adding a small amount of a quality salt source is both essential for post training as well as post sleep.

3. 2 tsp of Chia seeds

Chia seeds can help to absorb liquid. They are also a source of electrolytes calcium and potassium. In adding them to the mix you’re further supporting your muscles to function. This is achieved whilst also supporting to keep precious water in and not just letting it pass straight through by way of urine.

4. 1 tbsp Lemon juice

Lemon juice is great to aid digestion and prepare your gut for the meal you’re going to replenish it with later.

5. 1 tsp of Honey

Ok, this one is optional. I would base it on the severity of the workout rather than taste. If you’ve been out of breath and raised a good sweat, that’s a fairly good indicator.

Honey has a high glycemic load meaning it will hit the blood stream fast and be transported to the liver and muscles, where it will be stored as fuel (glycogen) which you can access at a later point.

Chocolate & Peanut Cupcakes

Welcome back to the super tasty and affordable recipe series! Today’s little gem is another grain and sugar free sweet treat.

I do have to add that to avoid hidden calories, as well as to ensure some of the micro nutrient quantities, please do spend the little extra and get proper cocoa powder rather than the sugary cheaper alternatives.

Ingredients:

– 2/3’s a cup of peanut butter

– 1 medium banana

– 1 & 1/2 tbsps of coconut cream

– 2 heaped tbsps of cocoa powder

– 1 large egg

– 1/2 tsp of bicarbonate of soda

Method:

– Pre-heat oven to 180 degrees

– Combine all ingredients in the blender, blending on low setting until an even consistency

– Fill cup cake tray to between half and two thirds for each cake

– Place in oven for between 12-15 minutes

– Allow to stand for 5 minutes and 👌

Cheat Meal Chips

Everyone loves a little cheat meal here and there, straying away from the optimum healthy choices to indulge the taste buds. Today’s post though gives you a healthy version of the cheat day special – chips, (aka fries for our American cousins!).

These super tasty chips are not just a carb heavy cheat meal special, they’re also ideal for fuelling or refuelling for heavy training sessions that require an anaerobic (all out) sustained effort.

Try pairing with recipe for the perfect steak from Ben Greenfield; https://nutrition4fighters.wordpress.com/2018/11/24/ben-greenfields-recipe-for-cooking-the-perfect-steak/

Ingredients:

– 1 large Desiree potato (it does make a difference)

– Tbsp of extra virgin olive oil

– 1 1/2 tsp of paprika

– Salt & pepper

Method:

– Peal potatoes & half

– Place in boiling water and blanch for 3/4 mins

– Remove and slice potatoes into thick fingers

– Place in greased pan. Add extra virgin olive oil & paprika. Mix and coat the chips evenly.

– Place in pr-heated oven at 200 degrees for 20 minutes, removing and stirring the chips at around 10 minutes.

– Remove and allow to cool for 5 minutes before serving

👌

Protein Pacing – a dietary strategy in 2 minutes

Today’s post is looking at a dietary strategy which is especially good for athletes and also a positive method to support longevity in general. Protein pacing as a strategy was introduced to me via the great mind of Prof Paul Arciero, courtesy of the equally great ‘We Do Science’ podcast, (episode 102).

Protein pacing is a dietary concept that allows for maximal protein synthesis, (MPS), throughout the day. MPS is essentially the turnover and production, or recovery and growth, of everything in your body from eyeballs, brain neurones to of course, muscle mass.

In summary, it’s about making sure that each meal, or ‘feeding’, consists of a high quality source of leucine containing protein. Leucine, an essential amino acid, is one of the primary drivers MPS. This is primarily found in animal and dairy but can also be found within plant based sources.

Ensure all feedings are centred around hitting the sweet spot of 20/40g of protein. This is not to take away from ensuring your other macro and micro nutrients are neglected, but just be mindful of how many calories you’re having within each meal.

Although a balanced diet is required to meet all the body’s needs, protein is the most satisfying and satiating of the macronutrients, another great reason it’s important for athletes and others who have weight loss goals in mind.

Try the below strategy;

– Ensure you have your first feeding of protein within 1 hour of waking up

– Ensure you’re having a feeding every 3 hours

– Last feeding of protein should be within 2 hours of bedtime

– Each feeding to be around 20/40g portion of protein, or roughly 0.25g protein per kg of body weight.

– Look at protein sources that contain leucine such as chicken, beef, pork, fish (tuna), tofu, canned beans, milk, cheese, squash seeds, and eggs

– Use a protein supplement to ensure compliance and ease of ensuring you’re meeting the protein threshold each feeding

– Any supplements need to be a high quality protein, preferably containing all the 9 essential amino acids – whey protein is ideal and cost effective

There you have it. Fairly basic but simple to put in place and achieve. Any questions, drop me a message or comment.