RECIPES FOR HOMEMADE NUTRITION
Sport Gels
Chocolate one
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6 Medjool dates
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75ml liquid xylitol or brown rice syrup
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75ml stewed green apple
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2 tbsp chia seeds
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¼ tsp sea salt
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Zest of 1 lemon
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Instructions
Blitz in a food processor. Bag it. Each recipe divides into 6 servings. Have one every 30-45 mins of intense exercise.
Apple one
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6 Medjool dates
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75ml liquid xylitol or brown rice syrup
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75ml stewed green apple
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2 tbsp chia seeds
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¼ tsp sea salt
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Zest of 1 lemon
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Instructions
Blitz in a food processor. Bag it. Each recipe divides into 6 servings. Have one every 30-45 mins of intense exercise.
Citrus one
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6 Medjool dates
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125ml xylitol
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2 tbsp chia seeds
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¼ tsp sea salt
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Zest of 1 lemon
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Zest of one orange
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Instructions
Blitz in a food processor. Bag it. Each recipe divides into 6 servings. Have one every 30-45 mins of intense exercise.
Golden latte
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½ tsp turmeric
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1 tsp ground cinnamon
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¼ tsp ground cloves or cardamom
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1 tsp Arbonne ashwagandha powder
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1 mug dairy milk or nut milk
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Add a little honey or brown rice syrup to taste.
Heat milk, whisking spices in until blended.
Flaxseed oat cakes
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Makes 36 biscuits
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75g/ 2 ½ oz rolled oats
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75g/2 ½ oz ground golden flaxseed
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¼ tsp bicarbonate of soda
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30g/ 1 oz butter
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1 tsp salt
Preheat oven to 220c/180 fan.
Use a food processor to grind the oats into a flour. Add the remaining ingredients plus 3 tbsp water and whizz together for a few seconds until well combined. If the mixture is too dry, add a splash of water and blend again.
Place one rectangle piece of baking parchment on the table, placing the dough on top. Place a second piece on top and roll out the dough to the size of a rectangle.
Peel off the top paper, and neaten the edges, forming a rectangle 5mm thick.
Shape the oatcake squares by cutting 5 lines down and 5 lines across, making 36 squares.
Bake for 10-12 mins. Enjoy with a little smoked salmon or home-made pate.
Cookies
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225g/8oz ground almonds
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25g/1 oz butter, softened
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½ tsp baking powder
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1 egg white
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2 tsp honey
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2 tsp vanilla extract
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Zest of 1 lemon
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75g/2 ½ oz raspberries
Preheat oven to 200c/180 fan/400f/gas mark 6.
Grease a baking tray.
Mix all the ingredients together, breaking up the raspberries.
Use a teaspoon to make 20 rounds of mixture on the baking tray, leaving space between them.
Bake for 10 mins until golden.
Store in an airtight container. If they become too soft, re heat at 180 for 3-5 mins to firm up.
Protein breakfast smoothie
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1-2 scoops Arbonne vanilla protein powder.
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½ an avocado
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1 handful of mixed berries (fresh or frozen)
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1 scoop of multivitamin powder*
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1 sachet of probiotic/prebiotic/digestive enzyme powder*
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250 ml nut milk or water. Blend.
Chocolate mousse
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1 scoop Arbonne chocolate protein powder
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1 tbsp raw cacao powder
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½ medium-large creamy avocado
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125ml hazelnut/almond/coconut milk
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Blend ingredients in a Nutribullet until creamy. Serve with a handful of warmed frozen cherries.
Strawberry ice cream
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1 tin coconut milk
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Frozen strawberries
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1 tsp brown rice syrup
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Blend in a blender then pop into a container and freeze.
Seeded crackers
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100g sunflower seeds
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100g pumpkin seeds
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60g flaxseeds
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100g sesame seeds
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3 tbsp psyllium husks
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400ml water
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1tsp salt
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1 pinch cumin
Preheat oven to 150 degrees.
Combine all the ingredients in a mixing bowl and leave the mixture to stand until it is thick and pliable, about 10/15 mins.
Spread the mixture out as thinly as possible over 2 trays lined with baking parchment.
Bake the trays for an hour, checking and turning every 15 mins to brown evenly.
Once they are lightly browned and crisp, remove from the oven and leave to cool.
Once cooled, break them into squares or rectangles and store in an airtight container. Serve with hummus and crudites.
Low GI fish and chips
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1 scoop Arbonne chocolate protein powder
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1 tbsp raw cacao powder
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½ medium-large creamy avocado
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125ml hazelnut/almond/coconut milk
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Blend ingredients in a Nutribullet until creamy. Serve with a handful of warmed frozen cherries.
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Tartare sauce
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2 tbsp mayonnaise
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1 tbsp capers, rinsed, and roughly chopped
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1 gherkin, roughly chopped
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1 tsp lemon juice, plus lemon wedges to serve
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Preheat oven to 220c/200fan/425f.
Put celeriac on a baking tray and use fingertips to toss evenly in oil with some salt & pepper. Spread out on one side of the baking tray, to make room for the fish later.
Bake for 13 mins.
Meanwhile whizz the bap in a food processor to make breadcrumbs. Pour them on a plate and spread them out. Break the egg into a shallow bowl and whisk.
Ensure the fish is portioned into two pieces and season. Dip into the egg followed by the breadcrumbs. Add the fish to the baking tray with the chips after 13 mins of baking, cooking for a further 10-12 mins.
Make the tartare sauce by mixing all the ingredients together and adding lemon juice to taste.
Serve the fish and chips with lemon wedges and tartare sauce on the side with a green salad.
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Low carb bread
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Olive oil for greasing.
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130g/4 ½ oz ground almonds
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30g/ 1oz coconut flour
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20g/ ¾ oz coarse psyllium husk
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60g/2 ½ oz ground golden flaxseed
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2 tsp baking powder
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1 heaped tsp salt
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3 eggs
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1 tbsp seeds
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Sprigs of rosemary
Makes 6 baps or 4 flat focaccia sticks.
This is like soda bread.
Mixture can also be used to make a pizza base.
Preheat oven to 220c/200fan/425f.
Grease a baking tray with a little olive oil.
Mix dry ingredients together in a bowl. Add the eggs and 250ml/9fl oz water and stir through with a large spoon.
When the dough is well combined, use your hands to bring it to a ball. It will thicken all the time as the water is absorbed. Divide the dough according to the instructions below, shaping with oiled hands:
To make baps:
Roll into 6 balls, flattening them into baps 8cm across and 2cm in height.
Transfer them to the prepared tray, placing them at least 4cm apart. Press a few seeds into the top.
To make Focaccia sticks:
Grease a work surface with a little oil.
Divide the dough into 4 and roll out each piece into a sausage about 24cm long and 3cm thick.
Lay the sticks on the baking tray 4cm apart and flatten them to 2cm thick. Press a few rosemary needles into the top.
Bake the baps/focaccia for 18-22 mins or until golden brown and firm to the touch.
Additions:
Press one of the following into the dough before baking
60g/2 ½ oz Parmesan cheese
100g/3 ½ oz Walnuts
6 tsp herbs: oregano, thyme & rosemary
60g 2 ¼ oz sundried tomatoes and 40g/1 ½ oz pitted olives
Home-made protein bars
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2 cups (450g) organic almond or cashew butter
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1 ¾ cups (400g) brown rice syrup or liquid xylitol
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2 ¼ cups (8 scoops) protein powder
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3 cups gluten free oats
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Shredded coconut
Instructions
Heat nut butter and syrup until melted. Mix well. Add protein powder. Add oats and fold carefully.
Spread into a 9 x 13” pan:
Wet hands or wear gloves!
Cut into 48 squares.
Refrigerate for 1 hour.
Store in the fridge.
Banana, almond and date bars
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150g almonds (or pecans/walnuts)
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50g oats
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50g sunflower seeds
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50g pumpkin seeds
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6 Medjool dates (stoned)
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1 large banana
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1tbsp coconut oil
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1 tsp cinnamon
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Instructions
Preheat oven to 180.
Put all the nuts and seeds in a blender and blitz.
Transfer to a bowl.
Put all the other ingredients into the blender and whizz to make a paste.
Add this paste to the nuts and combine thoroughly.
Cover a small tray with baking paper and spread mixture evenly.
Bake for 20-25mins.
Cool then cut.
You can add sweetness with honey, maple syrup or raisins. Add different nuts and seeds.
Citrus drink for electrolytes
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150ml freshly squeezed lime juice (6 limes)
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150ml freshly squeezed lemon juice (5 lemons)
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225mls water
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1/8 tsp sea salt
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1-2 tbsp honey, maple syrup or agave to taste.
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Instructions
Throw everything into a blender for 30 secs. Add water if needed. Stores for 2 days.
Healthy Snacks
Snacks can be a useful way to top up our nutrition and energy levels. It’s important not to become reliant on snacks. Often, we snack out of boredom or because we are tempted by the taste. This can lead to unwanted weight gain and blood sugar dysregulation. Therefore, it’s important to establish why you are seeking a snack; are you having enough protein, fat, and fibre at mealtimes? Are you eating enough or leaving it too long between meals? Do you need a boost before or after a workout? Are your energy demands higher than normal e.g., during pregnancy or post-surgery?
• Smoothies: A great portable snack for any time of day. Blend together some mixed berries, water, and a scoop of natural protein powder. You can also add a tablespoon of flax or hempseed oil or a small spoon of tahini or pumpkin seed butter. E.g., protein shake: 1 scoop of natural protein powder mixed with 125 ml‒250 ml water, ½ cup berries and 1 tsp hempseed or flaxseed oil.
• Nut butters: Enjoy any of the nut butters, spread thickly on 1‒2 oatcakes for a quick and sustaining snack. Nuts are rich in essential fatty acids.
• Hummus: Snack-size pots are readily available from supermarkets ― eat with carrot or celery sticks.
• Nuts and seeds: Snack on 20‒30 g of raw, unsalted nuts and seeds. This is equivalent to:
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2 tbsp of seeds
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8 Brazil nuts
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20 cashew nuts or hazelnuts
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15 walnuts or pecans
• Hardboiled eggs: Portable complete protein snacks! Make sure they are organic, free-range.
• Low GI fruit: Don’t forget about a piece of fruit. Try a punnet of berries, an apple or cut a pear into bite-size slices. Eat a small avocado with a spoon for a creamy, simple snack.
• Vegetables: Handful of cherry tomatoes or radishes, carrot-cucumber celery batons. Celery sticks filled with nut/seed butter, hummus or cottage cheese.
• Crackers: Oat cakes spread with a fish, hummus, bean, or lentil pate, rye crisp breads or oat cakes topped with nut or seed butter or cottage cheese, chopped egg, guacamole, fresh salsa.
• Juices: Freshly made vegetable juices are quite filling and certainly satisfy hunger pangs. A good choice as a pick-me-up in the afternoon or post-exercise.
• Yoghurt: Snack on a small pot of plain natural organic yoghurt, coconut yoghurt or goat’s yoghurt.
• Soup: 1 cup instant miso soup, bone broth or vegetable broth can be both filling and gut-healing.
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