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This little treat is a favourite of mine to have in the fridge. It’s a great post workout snack as is a good source of easily digestible carbs via the dates, as well as a great source of protein. The good protein content also makes it super satiating, so not a bad mid morning/late afternoon snack with a cup of your finest choice hot beverage.

The Standouts

A couple of ingredients standout. The unsweetened cocoa powder is a good source magnesium (which can help reduce stress), potassium, and iron. Additional to this, it’s also full of flavonoids. These are nutrients that display antioxidant, anti-inflammatory and antiallergic properties. The flavanols in cocoa are thought to improve nitric oxide levels in the blood, which can enhance the function of your blood vessels and reduce blood pressure

Almonds are a good source of Vitamin E. Vitamin E is a fat-soluble, essential nutrient with anti-inflammatory properties. Vitamin E helps support the immune system, cell function, and skin health. It’s an antioxidant, making it effective at combating the effects of free radicals produced by the metabolism of food and toxins in the environment.

Lastly, protein. Protein is important for pretty much every function within your body. It’s far more than just muscle building that it’s important for, (although that’s pretty damn important, especially as you get older). Whey protein is a great source as it contains all the 9 essential amino acids, which the body can’t synthesise by itself.

Ingredients:

– 227g dates

– 80g ground almond

– 40g Cacao powder

– 80g Greek Yogurt

– 2tbsp coconut oil

– 40g/ 2 scoops of whey protein

– 2 tbsp of toasted unsweetened coconut flacks

Method:

– Melt The coconut oil and set aside.

– Place The ground almonds, cacao and melted coconut oil in blender. Blend contents, scraping down the sides if needed.

– Place blended contents in bowel and add the other ingredients, mixing thoroughly.

– Grease a backing tin and pack in The mixture, pressing into place firmly using a rolling pin or back of a large spoon/spatula.

– Place in The fridge for 1 hour, remove and cut into squares.

Calories

Dates – 600kcal

Almonds – 462kcal

Cacao – 160kcal

Yogurt (full fat) – 113kcal

Coconut oil – 234kcal

Whey protein- 160kcal

Coconut flakes 60kcal

Total: 1789kcal

9 slices = 199kcal per slice

So here’s a recipe to give one of the world’s favourite breakfasts a little lift. You can get as creative as you want with your porridge but I like to add a minimum of these two staple additions; blueberries & plain Greek yogurt. The beauty of this porridge however, comes from the toasted flavour of the oats, a simple but super tasty way to cook them.

The Staples

Blueberries are a great source of vitamins and minerals such vitamin C, K and manganese. These can all play roles in immune function and bone development.

Greek yogurt is a staple as although porridge isn’t a bad source of protein, it’s doesn’t contain all 9 essential amino acids needed for your body needs to regenerate, repair and build. Greek yogurt contains leucine, a branch chain amino acid that’s optimal for muscle protein synthesis.

Lastly, I’m a huge fan of Ceylon cinnamon, primarily as I love the taste. However, it does have some reportedly impressive benefits on balancing blood sugars amongst other things. Have a read hear if you want to know more:https://nutrition4fighters.wordpress.com/2017/11/16/snack-hack-13-ceylon-cinnamon/ . A little pro tip for the British readers is to hit up your local Lidle who sell Ceylon as their standard product. It’s the cheapest spot I’ve found for it by far!

Ingredients:

– 1/2 to 1 full mug of oats (depending on how much exercise you planned that day)

– 1/2 a cup of milk

– 1/2 a cup of water

– Pinch or sea salt

– 1/2 a cup of blueberries (I tend to use frozen)

– 1 to 2 large tsps of (full or half fat) Greek yogurt

– tsp of Ceylon cinnamon

Method:

– Place oats in saucepan and gently heat them dry. Stir for around 4/5 minutes or until you start to smell a toasted aroma.

– Add the water, milk and sea salt, mixing thoroughly. If frozen, also add blueberries at this point.

– After continuing to stir 5 minutes, ensure the oats have fully absorbed the liquid (or at least to your desired consistency). Remove from heat and add blueberries if fresh.

– Empty oats into the bowel. Add another splay of milk if you desire. Add the Greek yogurt and sprinkle the Ceylon cinnamon.

Calorie Options

Heavier option:

1 cup of oats – 389kcal

1/2 cup full fat milk – 75kcal

1/2 cup blueberries – 43kcal

2 tbsp full fat Greek yogurt – 30kcal

Total 536kcal

Lighter option:

1/2 cup of oats – 195kcal

1/2 cup of semi skimmed milk – 58 kcal

1/2 cup blueberries – 43kcal

1 tbsp of 2% fat Greek yogurt – 11 kcal

Total 306kcal

Here is an absolutely delicious little snack treat. These non bake peanut butter slices are just as good for the kids as it is for a pre or post post workout snack. They’re also a pretty healthy alternative.

Chickpeas are the ingredients that probably stick out a tad here. As well as being a good source of different micronutrients such as magnesium & potassium, they’re also a great source of fibre. A particularly good reason though to have them in your diet is that chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

Ingredients

– 1 can of chickpeas

– 100g peanut butter

– 80g honey

– Tbsp of coconut/almond/cows milk

– 3/4 of a tsp baking soda

– 2 tsp vanilla extract

– 2 tbsp of cacoa nibs

– Pinch of sea salt

– 2 tbsp of cacoa nibs (optional)

Method

– Drain chick peas

– Blend all the ingredients together. Now stir in cacoa nibs if using.

– Grease a backing tray and layer in the blended ingredients, patting it down till smooth on top

– Place in preheated oven at 175c for 20 mins

– Remove and allow to cool. Once cooled, place in fridge for around an hour, (if you are able resist that long…).

– Slice into squares and tuck in 👌

Welcome back to a long overdue post! Today is a recipe that although perfect for the athlete, will also suit anyone in need of something on the go.

The athlete’s breakfast loaf has a healthy combination of carbohydrates, protein and fat. Although it may take a little time to prepare the day before, it’ll definitely save time in those morning rushes and ensure you get some nutrients in you first thing.

Ingredients:

350g oats

2 Bananas

2 Large eggs

200g Greek yogurt

2 tsp of baking soda

1 handful of walnuts

1 handful of dried fruit or fresh berries

1 handful of mixed seeds

Method:

– Blend the oats by themselves in a mixer

– Combine oats, baking soda, dried fruit, nuts & seeds in bowl and mix together

– Blend eggs, yogurt & bananas together and mix into the dry ingredients

– Place mixture in grease paper lined bread tray and pat out evenly

– Cover tray with grease proof paper

– Cook in oven at 175c for 60 minutes

– Remove, tun over and cook for another 15 minutes

– Remove, allow to cool For 5 odd minutes and enjoy!