O1xygenAustralianJulyAugust2015_

PHOTO BY CORY SORENSEN • FOOD ST YLING: RONNDA HAMILTON

Don’t discount post-workout milk!You may want to reach for milk or a
milk-based beverage after your next sweat session. A new study comparing
milk-based drinks to carbohydrate-electrolyte beverages found that
participants who consumed the milk-based drinks retained 30 to 50 per cent
more of the drink’s fluid after exercise. The researchers attribute the better
fluid retention to a higher availability of energy, protein and salt in the
milk-based beverages.

Wet Ingredients

• 2 bananas, mashed


• ½ cup almond butter (or nut butter
  of choice)


• ½ cup raw coconut nectar (or liquid
  sweetener of choice)


• 2 tsp vanilla extract
  Dry Ingredients


• 1½ cups oat flour


• 1 cup oats, whole


• 1½ cups dried apples, chopped


• 1 cup buckwheat flour


• ½ cup soaked and dehydrated raw
  buckwheat groats, or kasha (Kasha
  is toasted buckwheat.)


• ½ cup raisins


• ½ cup shredded coconut


• ¼ cup hemp seed


• 2 tsp ground cinnamon


• ½ tsp lemon zest (the yellow part
  of the lemon peel)


• ¼ tsp nutmeg


• ¼ tsp salt

CHEF GINA HUDSON CREATED THE
FOLLOWING PLANT-BASED PROTEIN
RECIPE YOU CAN MAKE YOURSELF IN JUST
15 MINUTES. LEAD INSTRUCTOR AT THE
LIVING LIGHT CULINARY INSTITUTE, HUDSON
CREATES HEALTHY RECIPES FOR ACTIVE
LIFESTYLES.GINAHUDSON.COM

Apple pie protein nuggets

Satisfy your hunger,

energy and nutritional

needs with these

delicious, moist and

healthy bars containing

high-quality proteins,

carbs and fats, as well as

blood-sugar-balancing

ingredients.

1. Put the wet ingredients in a blender
   and blend until well-combined and creamy.
   Alternately put the wet ingredients in a bowl
   and whisk rapidly to combine until creamy.


2. In a medium to large mixing bowl, put
   the dry ingredients in and mix together well
   with a spoon.


3. Pour the wet ingredients into the bowl
   of dry ingredients and mix together with a
   spatula or your hands to combine together
   thoroughly. Using gloves can help mix with
   hands.


4. Line a glass pan or biscuit sheet (23cm
   x 23cm, 18 cm x 28cm, etc., all work great)
   with parchment paper, having paper come
   out of two of the ends so the bars can be
   lifted out of the pan. Using your hands, press
   the mixture into place. Use a rubber spatula
   to smooth out and ensure entire pan has an
   even surface.


5. Place pan in fridge for a minimum of one
   hour. This allows the bars an opportunity to
   fi rm up and hold their shape while cutting.
   Recommended shapes when cutting are
   rectangles, squares or energy nuggets.
   Storage Suggestion: Store in an airtight
   container. Bars will keep for one month
   in the fridge and three months in
   the freezer.
   Nutrition facts (per serving): calories 261,
   total fat 8g, carbs 43g, fi bre 6g, protein 7g

24 | JULY/AUG 2015 | oxygenmag.com.au

Nutrition News