Sunday, 3 June 2012

Recipe: Recovery Snacks

*note, some of these recipes call for very specific brands etc. Feel free to substitute what is at your availability 
Strawberry Coconut Pudding 
Gourmet Nutrition  
Eat ½ a recipe 

Prep time 2 – 5 minutes 
¾ cuplow fat cottage cheese (or lactose-free yogurt if lactose intolerant) 
¼ cup coconut milk 
½ cup frozen strawberries (or blueberries, blackberries, mango) 
¼ tsp Sweetener 
1 scoop             Infinit whey protein powder or other clean for sport protein powder 

Combine all ingredients in a blender or food processor and puree until smooth. 
To thicken add 1 scoop tested protein powder – strawberry or vanilla.  To thin add a small amount of water, juice or milk to make a shake. 
1 large or 2 small servings 

Nutrition Profile per recipe: 

Banana Nut Squares 
From Gourmet Nutrition – recipe doubled and slightly altered 
Cut a small serving in half 

1 cup very ripe mashed banana 
4 eggs – preferably local 
½ cup cottage cheese 
1 cup old fashioned oats, spelt, or barley flakes 
4 cups walnut meal or a combination of other nuts  - grind nuts in a food processor, blender or place in a sealed bag and smash with the bottom of a pot. 
12 scoops (300 g) vanilla protein powder  - buy tested Iso-whey from Popeyes 
½ tsp baking soda 
¼ tsp salt 
Preheat oven to 350 F.  Whisk eggs.  Add banana and cottage cheese.  Combine remaining ingredients stirring until evenly mixed.  Combine wet with dry. 
Lightly butter or spray a 9x9 inch baking pan and add the mixture.  Bake for 10 – 15 minutes.  Should still be moist.  Cool, cut and store. 
16 small or 8 large  

Nutrition Profile per Serving: 
15 g 

1/4 cup unsweetened pineapple chunks and 3/4 cup cottage cheese – 1 or 2% MF - mix  or eat separately  

3/4 cup cottage cheese + ½ cup salsa or fresh tomatoes and chopped green onion or 

¾ cup cottage cheese with 1/2 small diced apple and cinnamon.

Ingrid’s Power Spheres

This recipe is high in fibre, good quality fat, protein, healthy carbohydrates and anti- inflammatory nutrients.
Recipe doubled and slightly altered by SB
Makes 80 golf ball sized spheres
1 cup sesame seeds
4 cups old fashioned oats
4 cups sierra nut mixture – available at Thrifty foods
4 cups puffed rice or puffed millet cereal
1 cup ground flax
1.5 cups protein isolate – tested – I used Vanilla flavoured Precision Iso Pro
2 tsp cinnamon – or more if desired
2 cups honey or 3 cups for a slightly higher carb/sweeter tasting recovery treat
3 cups peanut butter
1 cup water – may need more if only using 2 cups honey.
Toast sesame seeds, set aside. Toast old-fashioned oats. In blender or food processor combine seeds and oats and pulse until flour like consistency – place in a bowl.
In a food processor or blender pulse sierra nut mixture (bulk section at Thrifty Foods), add to oat/seeds mixture.
Add puffed rice or puffed millet cereal, ground flax, protein isolate and

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