Following on from my last post about your winter waistline, I thought I’d scour some healthy eating blogs and find some tasty recipes to try out in preparation. I came across Chocolate Covered Katie and love her creative recipe ideas! Since moving to Houston I’ve been blown away by cookie dough. I wish I’d never tried it as I’m hooked! If you haven’t visited Marble Slab Creamerythen take a trip there. Oh. My. God. it is the cream of the crop when it comes to cookie dough ice-cream. It’s my go to place when I want to indulge and treat myself.
So when I spotted this recipe for a Healthy Cookie Dough Dip, I was excited. My excitement soon faded however when I looked at the ingredients. Chick peas. Say what?! I really doubted that this could taste good but curiosity got the better of me and I tried it out. Well I was wrong, it’s delicious and I encourage you to try this out and see for yourself. I have such a sweet tooth and this really hit the spot. It’s not a bang-on equivalent to cookie dough but it is a seriously tasty dip that resembles cookie dough flavours. It’s protein rich from the chick peas, gluten-free and contains no refined sugar. I have pretty much demolished the whole tub. Winner.
1 can chick peas / garbanzo beans (drain and rinse well)
1/8 tsp baking soda
2 tsp pure vanilla extract
1/4 cup almond butter
1/4 cup organic maple syrup
1/3 cup choc chips – I used 62% cacao dark chocolate chunks
3 tbsp rolled gluten free oats
I very simply combined all of the above ingredients (apart from the chocky) into a blender and mixed until it was a paste-like consistency. I then added the chocky chunks and blasted it in the blender so that it was still pretty chunky throughout the dip. Put in the fridge overnight and serve up with rice cakes, crackers, chips or shortbread. Featured in the photo is mini star-shaped shortbread cookies I picked up!
We get energy from the food we consume – proteins, fats and carbohydrates (macronutrients). Without going into too much detail, each of these macro’s are of great importance to your diet AND your workouts.
So in order to have a great workout with heaps of energy AND to ensure that you recover quickly and effectively from it, you need to make sure that your feeding yourself before and after. Everyone’s nutritional needs will differ but regardless of your goals / activity level, the importance of eating these macros is paramount. If you are not exercising super early in the morning, ensure you have a well BALANCED meal of protein, carbs and fats, 2-3 hrs prior. I talk to so many people that go CRAZY for high-protein, low-carb meals. Protein rarely supplies energy during exercise. The only time it can be used as fuel is when your in starvation mode!! Carbohydrates will provide you with fuel and energy for day to day life and exercise. Simple carbs are a great option before exercise as they are easily digested – fruit being a top option as it’s easily digested, convenient and easy to take with you if you’re out and about.
I prefer to have a snack that combines all my macros – mainly carbs with some protein and fat. Similar to my main meals but a far smaller portion! This concept I carry throughout the day, including post workout. Eating this way does require preparation and if you can find 5 minutes to organise these, you will see an increase in your energy levels and no doubt greater results! Your portion size and timing of your snack can only be determined with trial and error. Aim to eat your snack 30mins-1hr prior to exercise. It has taken me a long time to get to this point of knowing what and when I need to eat before I workout. The below are some PRE WORKOUT snacks I enjoy!!
1/4 cup cottage cheese, 1/2 cup cantaloupe melon, tsp almond butter
1 cup plain yogurt, 1/2 cup blueberries, small handful raw unsalted nuts
I LOVE these simple and nutritious pancakes! A fellow CrossFitter kindly gave me the recipe and I adjusted the portions to create a balanced snack. Prepping and cooking can take a little time but once you’ve made a batch, they’re a great go to snack for the week ahead, depending on how much time you have! It’s just as important to prepare snacks as it is your main meals. When you have a wee rumble in your tumble it’s easy to grab a chocky biscuit/cereal bar – lets avoid that situation and prepare your snacks! Take an hour or so on a Sunday afternoon. It’ll be worth your time.
Ingredients – (based on 1 portion, makes 3)
↠ 1 whole egg / 2 large egg whites
↠ ¼ cup cottage cheese
↠ ⅓ cup rolled oats
↠ ½ cup blueberries
↠ 6 roasted almonds
Put a flat skillet onto a medium heat to warm up whilst you pull together the ingredients. If the pan is not hot enough or at the right temperature these pancakes will stick and be a flop!
Next blast all the ingredients together in a blender. The mixture might have a gritty consistency but you don’t notice this when eating them once they have cooled.
Pour some of the mixture onto the skillet. It is ready to flip when the pancake starts to bubble. This mixture will make three thin medium sized pancakes. Huge pancakes are great but the pancake split in two when I tried to flip it!
If blueberries aren’t your thing, substitute with 1/3 banana. Delish! I’d love to hear what you think of them! Enjoy!