Recipes from Whole Food Energy

Whole Food Energy

by Elise Museles

200 whole food recipes specifically targeted at sports nutrition.

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OVERNIGHT OATS

Wholefood-Energy-Overnight-Oats

Coconut Raspberry Overnight Oats

There is no shortage of flavour and nutrition in this nut-free combo with the omega-3-rich chia seeds, coconut, raspberries and lemon zest in the mix.

Calories: 333 Total fat: 13 g Saturated fat: 7 g Total carbohydrate: 47 g Dietary fibre: 14 g Sugars: 8 g Protein: 10 g

Ingredients
50 g (2 oz) rolled oats
120 ml (4 fl oz) unsweetened coconut milk
1 tablespoon chia seeds
1 tablespoon shredded coconut
1 teaspoon grated lemon zest
1 teaspoon maple syrup (or to taste)
pinch of sea salt
60 g (2½ oz) raspberries

Combine all the ingredients together in the jar following the same method as the Blueberry Cashew Overnight Oats (see page 71), adding the raspberries last.

Perfect Pear Overnight Oats

Pear provides extra fibre and a creamy texture in this filling and energizing variation.

Calories: 366 Total fat: 15 g Saturated fat: 2 g Total carbohydrate: 52 g Dietary fibre: 11 g Sugars: 13 g Protein: 11 g

Ingredients
½ ripe pear
50 g (2 oz) rolled oats
120 ml (4 fl oz) unsweetened almond milk
½ teaspoon ground cinnamon
1 tablespoon flax seeds
2 teaspoons almond butter
1 teaspoon maple syrup (or to taste)
pinch of sea salt

Combine all of the ingredients together in the jar, following the same method as the Blueberry Cashew Overnight Oats (see page 71).

Toppings
Why add toppings? Get a nutritional boost, add some texture, create variety and enhance the flavour of smoothies, parfaits and overnight oats with the addition of toppings.
What are toppings? Toppings are fun, colourful, creative and totally customizable. There are no rules. Just think of toppings as an opportunity to switch up a recipe with a different spin each time.
Need more protein? Toss on some nuts, seeds or a drizzle of nut butter.
Craving crunch with those overnight oats? Chop up apples and almonds to put on top just before eating. The options are limitless.
Note: If you are topping a smoothie or smoothie bowl, make sure that the smoothie is thick enough so that the toppings don't sink.

 

Download printable recipe (PDF)

 

FRUIT & NUT BARS

Wholefood-Energy-Fruit-and-Nut-Bar

Need something to carry you from the office to your evening workout and the meetings in-between? Try these grain-free bars for sustaining, slow-release energy. A mixture of sweet dates, crunchy nuts and smooth nut butter makes the perfect whole food base with added nutrients – and flavour – from spices and dried fruits.

Yield: 8 bars
Serving size: 1 bar
Prep time: 10 minutes, plus
1 hour chilling
Storage: Up to 5 days in an airtight
container in the fridge or 1 month in the freezer

Fudgy Brownie Bars
Chocolate lovers rejoice. If you crave something decadent that will keep your energy levels balanced, these fudgy brownie bars are the real deal.

Ingredients
75 g (3 oz) almonds
50 g (2 oz) walnuts
60 g (2½ oz) pitted Medjool dates
(soaked if necessary, see Cook’s Note, page 119)
1 tablespoon almond butter
25 g (1 oz) raw cacao powder or unsweetened cocoa powder
2 tablespoons cacao nibs
½ teaspoon pure vanilla extract
pinch of sea salt
1 tablespoon crushed nuts, to top

1 Line a 23 x 12.5-cm (9 x 5-in) loaf tin with baking paper.

2 Place the nuts in a food processor and pulse until finely chopped, with some small chunks remaining. Add the rest of the ingredients, except the nuts for topping, and pulse until the ingredients start to stick together. Do not process until smooth, as the texture helps the bars hold together.

3 Transfer the mixture to the prepared loaf tin and use a sheet of baking paper on top to press and flatten evenly using the palm of your hand. Sprinkle the crushed nuts on top, then cover the pan with baking paper or cling film. Place the covered bars in the fridge for 1 hour before slicing into 8 individual bars.

Apricot Vanilla Cashew Bars
Reach for one of these bars when you get to the top of the mountain on your hike. The apricots provide a great source of dietary fibre and iron, while the creamy cashews are sure to keep you satisfied until you hit the bottom.

Ingredients
175 g (6 oz) cashews
150 g (5 oz) dried apricots
25 g (1 oz) pitted Medjool dates
1 tablespoon cashew butter
1 teaspoon pure vanilla extract
pinch of sea salt
shredded coconut to top (optional)

Follow the instructions for the Fudgy Brownie Bars (see above), topping the bars with shredded coconut if desired.

 

Download printable recipe (PDF)

 

ROASTED CHICKPEAS

Wholefood-Energy-Roasted-Spice-Chickpeas

Also known as garbanzo beans, chickpeas are an excellent source of fibre and plant-based protein, with the added health benefit of keeping cholesterol levels in check. If purchasing tinned chickpeas, always choose organic brands. Or, ideally, avoid tins altogether by soaking and cooking your own chickpeas. It's easier than you think!

Yield: 200 g (7 oz)
Serving size: 75 g (3 oz)
Prep time: 10 minutes, plus 35–40 minutes baking and 10 minutes cooling
Storage: Best eaten on the first day but can be stored at room temperature for up to 3 days

Sea Salt, Paprika, Cumin and Cinnamon Chickpeas
This simple mix creates an incredibly satisfying whole food snack that can be eaten by the handful or tossed into trail mixes, salads or soups.

Ingredients
200 g (7 oz) chickpeas (1 x 425-g/15-oz tin), rinsed and drained
1 tablespoon olive oil
1 teaspoon paprika
1 teaspoon ground cumin
1 teaspoon ground cinnamon
½ teaspoon sea salt

1 Preheat the oven to 190°C (375°F) and line a large rimmed baking sheet with baking paper.

2 Pat the chickpeas dry, and make sure they are completely dry before roasting. Place them in a medium-sized bowl. Mix the dry spices together in a separate small bowl until well combined.

3 Pour the olive oil over the chickpeas and stir. Add the spice mix and roll the chickpeas around in the bowl to make sure they are evenly coated.

4 Spread the chickpeas out on the lined baking sheet in a single layer and roast for 20 minutes. Stir the chickpeas and cook for an additional 15–20 minutes, until the chickpeas are golden brown. Allow to cool on the baking sheet for 10 minutes to allow the chickpeas to crisp up before serving.

Coconut Curry Chickpeas
The perfect answer to a mid-afternoon slump, these crunchy and crispy chickpeas are big on flavour and nutrition.

Ingredients
200 g (7 oz) chickpeas
(1 x 425-g/15-oz tin)
1 tablespoon coconut oil
2 teaspoons curry powder
1 teaspoon turmeric
½ teaspoon sea salt
10 g (½ oz) chopped fresh coriander

Follow the instructions for the Sea Salt, Paprika, Cumin and Cinnamon Chickpeas (see above), but stir through the coriander to lightly coat the chickpeas once they are out of the oven and cooling.

Chilli Lime Chickpeas
I love the combination of zesty lime and the gentle heat of chilli powder in this recipe. Perfect for an afternoon protein boost.

Ingredients
200 g (7 oz) chickpeas (1 x 425-g/15-oz tin)
1 tablespoon olive oil
1 tablespoon lime juice
1 teaspoon chilli powder
½ teaspoon sea salt
1–2 teaspoons grated lime zest

Follow the instructions for the Sea Salt, Paprika, Cumin and Cinnamon Chickpeas (see above) but add the lime zest to lightly coat the chickpeas once they are out of the oven and cooling.

Pepper and Garlic Chickpeas
Skip the croutons and toss these onto the Moroccan Spiced Tomato Soup for a hearty addition to this light meal (see page 48).

Ingredients
200 g (7 oz) chickpeas (1 x 425-g/15-oz tin)
1 tablespoon olive oil
3 tablespoons nutritional yeast
1 tablespoon lemon juice
½ teaspoon sea salt
1 teaspoon minced garlic
1⁄8 teaspoon freshly ground black pepper
1 teaspoon grated lemon zest

Follow the instructions for the Sea Salt, Paprika, Cumin and Cinnamon Chickpeas (see opposite), but add the lemon zest to lightly coat the chickpeas once they are out of the oven and cooling.

 

Download printable recipe (PDF)