Are you working your tail off only to hit a plateau? Exercise is only part of the total health equation: your diet plays a major role. Sometimes what we think is a smart choice keeps us from getting the fats and proteins our bodies need.
We’ve rounded up some of our favorite nutrient-rich recipes and on-the-go snack ideas from Bay Area blogger Cate Ritter of Cate's Nutrition Kitchen Any of these super-snacks can help you punch through plateaus and snack your way to a whole new energy level. Plus, they’re loaded with protein to help curb cravings between meals.
Homemade Almond Butter
Yields 1 3/4 cups
Ingredients
3 cups raw almonds
1/2 cup coconut oil (warmed if needed so that it’s in liquid form)
1/4 teaspoon sea salt (optional)
1 serving vanilla or chocolate protein powder
Instructions
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Place all ingredients in a high-speed blender and secure the lid.
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Turn machine on and slowly increase to the highest speed.
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Blend until desired consistency.
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Enjoy with sliced apples and celery or make into an almond butter and banana sandwich.
Almond Butter Banana Sandwich
Yield: 1 sandwich
Ingredients
2 slices of sprouted cinnamon raisin bread
2 tablespoons almond butter
1 banana, sliced
Instructions
Vanilla Shortbread Bites
Yields about 10 mini bites
Ingredients
1 cup raw unsalted walnuts
1/2 cup shredded coconut
1 serving vanilla protein powder
2 tablespoons raw honey
1/2 teaspoon vanilla extract
To taste, stevia
To taste, sea salt
Instructions
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Combine all ingredients in a food processor.
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Process until a thick paste forms, about 1 minute.
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Transfer to a large bowl and use your hands to make into 10 mini bites.
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Place in the freezer overnight before your trip. Pack with an icepack to maintain form.
Creamy Coconut Protein Shake
Yields 1 serving
Ingredients
2 cups (or more) water/coffee
2 tablespoons shredded coconut
1 tablespoon flax seeds
1/2 a large frozen ripe banana
1 serving vanilla protein powder
1/2 teaspoon cinnamon
Instructions
Bacon Apple Egg Muffins
Yields 12 dairy and gluten-free muffins
Ingredients
4 slices of bacon
3 large green apples, chopped into 1/2 inch chunks (about 2 cups)
2 teaspoons cinnamon
9 large eggs
1 1/2 tablespoons coconut flour
3 tablespoon coconut milk (or heavy cream)
1/4 teaspoon baking soda
1/8 teaspoon sea salt
Instructions
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Preheat oven to 350 degrees.
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In a large skillet, sauté the bacon until desired texture on both sides.
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Keeping as much grease in the skillet as possible, remove the bacon and add the apples.
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Cook the apples with cinnamon until golden brown, about 5 minutes. Remove the skillet from heat.
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In a large bowl, whisk the eggs, flour, coconut milk, baking soda and sea salt until combined.
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Pour the egg mixture and apple mixture evenly into a muffin tin. Crumble the bacon evenly.
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Bake for 25 minutes or until the center is set.
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Check by inserting a knife. If it comes out mostly clean, then it’s done.
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Remove from oven and let rest for 10 minutes to finish cooking throughout.
Banana Nut Egg Muffins
Yields 12 dairy and gluten-free muffins
Ingredients
2 large ripe bananas (about 2 1/2 cups), sliced
1/2 cup walnuts or pecans
9 large eggs
1 1/2 tablespoons coconut flour
3 tablespoon coconut milk (or heavy cream)
2 teaspoons cinnamon
1/4 teaspoon baking soda
1/8 teaspoon sea salt
Instructions
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Preheat oven to 350 degrees.
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In a large bowl, whisk together all the ingredients except the bananas and nuts.
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Pour egg mixture evenly into a muffin tin. Use your hands to sprinkle the banana and nuts.
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Bake for 25 minutes or until the center is set.
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Check by inserting a knife. If it comes out mostly clean, then it’s done.
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Remove from oven and let rest for 10 minutes to finish cooking throughout.
Quick & Easy, On-The-Go Snack Ideas
Ham Stack: Stack sliced ham with apple and cheddar cheese.
Beef Roll-Up: Roll sliced roast beef with sliced cheese, arugula and mustard.
Turkey Halfsies: Use cinnamon raisin sprouted bread to make a turkey, cranberry, goat cheese sandwich. Cut in half for easy enjoyment.
Prosciutto Wrap: Wrap prosciutto slices with apple slices and goat cheese.
Raspberry cottage cheese: combine 1 serving of cottage cheese with 1 cup of frozen raspberries. Allow berries to defrost before enjoying.
Cherry yogurt medley: combine 1 serving of Greek yogurt with 2 tsp cinnamon, 1 cup of frozen sweet cherries and 1 serving protein powder. Allow the cherries to defrost before enjoying.
Source: http://www.catesnutrition.com/