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 

Instructions: 

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: 

Calories	Protein	Carbohydrates	Fat
320	31.8g	15.8g	30.1g

Banana Nut Squares 

From Gourmet Nutrition – recipe doubled and slightly altered 

Cut a small serving in half 

Ingredients 

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 

Directions 

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: 

	Calories	Carbohydrates	Fat	Protein
(1)Small	285	15 g	15g	23g
(1)Large	569	29.5g	30g	46g

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