Simple, Healthy Recipes to Fuel Your Workout and Satisfy Your Taste Buds
by Ashleigh Falkin
Projects Assistant, Oklahoma Sports & Fitness Magazine
There is no question about it. Nutrition plays an imperative role in our fitness. Whether you are heading out for just a few miles, heading to the gym for some strength training, or hitting the trails for an adventurous ultra marathon, it is important to fuel up with power packed, nutritious foods. After all, when we eat well, we perform well.
Most of us lead a very busy life. We’ve got meetings to prepare for, soccer games to coach, errands to run, presentations to give, PTA meetings to attend, and so on. With all that we are responsible for, attempting to piece together a healthy pre- workout snack can be a challenge. It is just one more thing to think about in your already very busy day. However, with a little prep and planning, you can pull together an arsenal of quick and easy fuel.
The recipes below are easy to prepare and they keep very well. Ultimately, this means that you could whip them up on a day when you have a bit of free time, store them in the fridge, then grab and go throughout the week before your workouts.
Additionally, and more importantly, these recipes contain real food. There aren’t any funky, question mark, or processed ingredients. They contain honest to goodness foods that provide proper nutrition and energy for athletes. after all, when we eat with simplicity, we allow our minds and bodies to function and perform at optimal levels.
Peanut Butter Pumpkin Bites
There are three good for you ingredients in this recipe. Pumpkin, oats, and nut butter. The pumpkin provides a good bit of vitamin A which helps boost your immunity. No one wants to be sick on race day.The oats are a good source whole grain carbs (energy) and the third ingredient, nut butter (your choice), gives you a solid dose of good fats and protein. Throwing these ingredients together is so simple, taking no more than five minutes from start to finish. This is a quick, simple, healthy recipe. It doesn’t get much better than that. Enjoy!
· 8 tablespoons oats
· 4 tablespoons nut butter of your choice
· 4 tablespoons pumpkin pie mix
· place your oats into a food processor or blender and process/blend until powder like
· add the nut butter and pumpkin pie mix and pulse until combined
· grab tablespoon sized pieces of the mixture and roll into balls
Strawberry Banana Bread
While this is a great summer recipe, it is delicious anytime you are on the go. Thing is, fresh strawberries can make already delicious banana bread incredibly hard to resist!
· 3/4 cup whole wheat flour
· 3/4 cup all purpose flour
· 1 teaspoon baking powder
· 1/2 teaspoon salt
· 3/4 cup brown sugar
· 1/2 teaspoon cinnamon
· 3 ripe bananas
· 1/4 cup unsweetened applesauce
· 2 eggs
· 1 1/4 cup chopped strawberries
· I teaspoon vanilla
· pre-heat oven to 350 degrees
· combine all dry ingredients
· in a separate bowl, mash the bananas then add remaining wet ingredients (applesauce, eggs, vanillas), whisk well
· chop strawberries and add to wet ingredients, gently fold in
· add wet ingredients to dry and stir until combined
· pour batter into a greased loaf ban and bake for 55-60 minutes
Once baked, the top of the strawberry banana bread loaf should be golden brown and have a good crust. Test to see if your loaf is done by inserting a toothpick in the middle of the bread. If your toothpick comes out dry and clean, the bread is ready for consumption. Transfer the loaf to a cooling rack, and let it set for a few minutes before serving.
Blackberry Vanilla Flax Muffins
If you are in the mood to bake and are wanting something with berries in it, that will ultimately give you the energy you need for a workout, this is a perfect recipe. The result is a really moist, berry filled muffin that is also perfect for a satisfying breakfast or snack. They are made with whole wheat flour and for an added kick of nutrients, some flax oil. Gotta love your omega-3 and omega-6!
· frozen blackberries (pour in as many or as little as you like)
· 1 3/4 cups whole wheat flour
· 2 teaspoons baking powder
· 1/3 cup maple syrup
· 1 egg
· 1/4 cup applesauce
· 1 tablespoon flax oil
· 1/2 cup skim milk
· dash vanilla
· spray your muffin tin and preheat oven to 400 degrees
· mix together the dry ingredients (flour, baking powder)
· in a separate bowl, mix together wet ingredients (maple syrup, egg, applesauce, flax oil, milk, vanilla)
· pour wet into dry, mixing until combined
· fold blackberries into batter
· fill muffin tin cups roughly 2/3 of the way full
· bake for 15-17 minutes or until lightly browned
No Bake Granola Bars
These are delicious - and can easily be individually wrapped and frozen for a quick on-the-go snack or breakfast!
· 1 3/4 cup rolled oats
· 1 cup puffed brown rice cereal
· 1/4 cup chopped almonds
· 1/4 cup sunflower seeds
· 1/4 cup pumpkin seeds
· 1/4 cup chia seeds
· 1 teaspoon vanilla
· 1/2 cup brown rice syrup
· 1/4 cup almond butter
· add all the dry ingredients and mix together in a large bowl
· in a separate bowl add together the wet ingredients and microwave for 30 seconds
· add the wet ingredients to the dry and mix together
· lay the mixture into a pan and flatten out with hands
· cut into bars
Treat yourself to a delicious oatmeal taste you love in power-packed wholesome pancakes.
· 1/3 cup quick oats
· 2 egg whites
· 1/2 teaspoon baking powder
· 1⁄2 teaspoon vanilla
· sprinkle cinnamon
· mix together the oats, egg whites, baking powder, vanilla, and cinnamon
· preheat a skillet over medium heat and spray with non-stick spray
· pour the batter into the pan and cook for roughly one minute then flip, cook an additional minute or until cooked through
· eat as is or top with nut butter as shown