Energy Balls
When to eat: Perfect as an energy rich ‘pick-me up’ in between meals or before a killer workout sesh.
Main benefits:
Dates – Contain fibre, many essential minerals, and tons of fast releasing energy.
Nuts– Contain healthy fats and tons of protein to fuel your workouts.
Ingredients (for 16-20 balls):
1. 18 dates
2. 1 cup of nuts/seeds (ex. 0.5 cup toasted almonds and 0.5 cup of toasted cashews)
3. 2 tbs of cocoa
4. 2 tbs coconut oil
5. Optional: 1 tbs chia
6. Optional: 1 tbs flax
7. Optional: a sprinkle of salt
8. Optional outer layer: toasted coconut, cocoa, toasted almond, pistachio, and granola.
Method:
1. Blend the nuts/seeds in a food processor and pulse for a few seconds till the nuts are in small pieces.
2. Process the rest of the ingredients without the nuts/seeds.
3. Add the nuts/seeds back into the food processor and blend all the ingredients together.
4. Roll into balls and coat with your topping of choice.
Banana Pancakes
When to eat: Breakfast! This is EASY and arguably one of the best breakfast options.
Main benefits:
Banana– These are very low in sodium and contain high levels of potassium, making them ideal for heart health.
Eggs– An inexpensive source of complete protein, containing all 8 essential amino acids, as well as vitamin B12,B6, selenium and vitamin D.
Cinnamon– Contains anti-inflammatory properties and antioxidants.
Ingredients (for 1 person):
1 banana
2 eggs
1/4 teaspoon cinnamon
Optional: 2 tbsp Peanut protein (PB2) or 1 tbsp of peanut butter
Optional: 1 tbsp maple syrup
Method:
1. Mush up the banana in a bowl
2. Add the 2 eggs and cinnamon, then mix together till the consistency is smooth.
3. Cook on the stove on both sides into approximately 5-6 pancakes (each with around 1/4 cup of the mix).
4. Optional peanut butter maple syrup: Mix 2 tbsp of peanut protein (+1 tbsp of water) or 1 tbsp of peanut butter with around 1 tbsp of maple syrup.
Chocolate Peanut Butter ‘Nice Cream’
When to eat: As the perfect snack or healthy dessert alternative.
Main Benefits:
Cocoa– Contains antioxidants and flavonoids which aid in blood pressure reduction.
Banana– These are very low in sodium and contain high levels of potassium, making them ideal for heart health.
Peanut Butter- Full of healthy fat, protein, and potassium.
Ingredients:
2 frozen bananas
2 tbsp peanut butter
2 tbsp cocoa powder
1/4 tsp vanilla
1/4 tsp cinnamon
optional: 1 tbsp almond milk
Method:
Place all the ingredients in a high speed blender or food processor and pulse until smooth. Once blended, serve immediately, or preferably, place in a container and freeze. When your ready to eat, scoop out the ice-cream with a spoon or ice-cream scoop!
If you missed it… check out the live show to watch Nicole and Rebecca make these recipes and talk nutrition advice.
