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