Nutrition part 2

Try these healthy recipes, stock up and fuel up for your training runs! 

Guest blogger Nicole Walsh, Holistic Nutritionist 

 

 

 

Recipe #1: Homemade Granola

granola1

Serves: Makes one large container of granola

INGREDIENTS

2 and a 1/2 cups of oats
1 cup of pecans
1/2 cup of almonds
1/2 cup of flax seeds
1 cup of pumpkin seeds
1 cup of sunflower seeds
1 cup of raisins
3 tablespoons of coconut oil
3 tablespoons of maple syrup
3 teaspoons of cinnamon

METHOD

Place the pecans and almonds in a food processor and pulse for about 30 seconds so that they are partially crushed. Then add them to a large mixing bowl with all the other dry ingredients, except the raisins and cinnamon, and stir together.

Next, melt the coconut oil with the maple syrup and cinnamon on the stove, once it has dissolved into a sweet liquid add it to the dry bowl and mix well. This should form a delicious oaty nutty bowl, which is slightly sticky.

Place the mixture into a baking tray and bake for about 30-40 minutes at 180C, until crunchy. During this time you’ll need to stir the mixture to ensure that every bit of the granola gets nicely toasted and the top doesn’t burn.

Once the granola is cooked perfectly remove the tray from the oven and allow it to cool, then stir in the raisins. Store the granola in an air-tight container to keep it wonderfully fresh and crunchy.

HOMEMADE NAKD BAR RECIPES

Each bar comes in at roughly 113kcal (474kJ) with 5g fat (0g saturated), 3g protein, 16g carbohydrate (12 sugars), 3g fibre and 0g sodium. Similar to Nak’d bars just lower in fat.

Shape them by pressing them into a cling-film lined ramekin to get a consistent circular shape or roll them out using a rolling pin (Covered in cling film to avoid sticking) and cut into bars.

HOMEMADE NAKD PECAN PIE BAR RECIPE

Serves: 4

INGREDIENTS

¼ cup pecans
¼ cup almonds
½ cup dates
METHOD

Grind the nuts in a food processor until they resemble fine bread crumbs then set aside.
Grind the dates until they are well broken down
Combine the dates and ground nuts and process until well combined
Add a few drops of boiling water if the mixture is a bit dry and mix well.
Line a ramekin with cling film and press ¼ cup of the mixture inside
Wrap well with cling film, repeat for remaining mixture and store in the fridge

HOMEMADE COCOA MINT NAKD BAR RECIPE

Serves: 4

INGREDIENTS

½ cup dates
½ cup almond meal (or almonds)
3 Tbsp sultanas
2 Tbsp cocoa powder
½ – 1 tsp peppermint essence
METHOD

Combine dry ingredients into a food processor and pulse until a fine consistency and no lumps of dried fruit remain
Pour in peppermint essence and mix well
Split into 6 equal portions and press each portion into a cling-film lined ramekin (or similar) to make a circular shape.
Store in an airtight container in the fridge

HOMEMADE NAKD COCOA-ORANGE FRUIT AND NUT BARS RECIPE

Serves: 6

INGREDIENTS

½ cup dates
½ cup raw almonds/almond meal
2 tbsp + 2 tsp sultanas
2 tbsp cocoa
coursely ground peel of 1 orange
METHOD

Combine all ingredients into a food processor/food chopper and blend until finely ground and blended.
Split into 6 equal portions and press each portion into a cling-film lined ramekin (or similar) to make a circular shape.
Wrap in cling film and store in an airtight container until consumed.
EAT!

Nutrition part 1 – Foods to avoid Fuelling up on!