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Recipe: Choc-Orange Chia Pudding

6/7/2019

DID YOU KNOW? Chia seeds are a source of omega-3 fatty acids, fibre, protein & antioxidants. They promote better recovery by reducing chronic inflammation associated with high intensity and high volume training. Chia seeds also decrease exercise-induced muscle damage and promote muscle-protein synthesis.

Ingredients (serves 2)

250mL milk
1/4 cup chia seeds
3 Tbsp cocoa powder
1 tsp vanilla extract
1 Tbsp orange juice
1 tsp orange zest
1 Tbsp maple syrup (optional)

Method

To a mixing bowl, add all ingredients. Whisk until combined*.
Divide mixture into 2 glasses. Cover and refrigerate overnight (or at least a few hours to allow time for it to set).
Enjoy :)

*Don't want to whisk? You could alternatively add all ingredients into a blender and blend until combined.

Recipe: Savoury Rice Cakes

6/7/2019

This recipe has been adapted from the Feed Zone Portables Cookbook by Biju Thomas and Allen Lim.

Ingredients (makes 10 rice cakes)

2 cups sushi rice
3 cups water
200g ham
4 eggs
2 Tbsp reduced salt soy sauce
Brown sugar

Method

Combine rice and water in a rice cooker or saucepan and let cook.
While the rice is cooking, chop up ham before lightly frying in a pan. When crispy, remove from pan and set aside.
Beat eggs and softly scramble in pan over medium heat.
In a large bowl, mix cooked rice with the scrambled eggs, ham, soy sauce and a sprinkling of brown sugar. Stir thoroughly until well combined.
Press mixture into an 8- or 9- inch square pan to ~1 ½ inch thickness. Let cool in the fridge, then slice and wrap into individual cakes. Refrigerate until required.

Nutritional Information (per serve)
Energy 860 kJ
Carbohydrate 35 g
Protein 8.9 g
Fat 2.4 g
Sodium 422 mg

Recipe: Maple Syrup, Ginger & Lemon Sports Drink

1/7/2019

Ingredients

3 1/4 cups water
1/4 cup maple syrup
Juice of 2 small lemons (~ 1/2 cup lemon juice)
~6cm piece of ginger
1/4 tsp salt

Method

Peel ginger, then slice into thin coin-sized discs.
Place ginger discs into a pot, add the water and bring to a boil.
Reduce to a simmer for 15 minutes.
Remove ginger pieces, then add other ingredients and mix well.
Allow to cool. Keep refrigerated until ready to drink.

Makes ~1L

Say GOODBYE to cramps and gut issues, and HELLO to peak performance.
Click here to access the Sweat Rate Calculator and fine-tune your hydration strategy today

nutrition bites

Recipe: Choc-Orange Chia Pudding

Recipe: Savoury Rice Cakes

Recipe: Maple Syrup, Ginger & Lemon Sports Drink

Author

Archives

Categories

Say GOODBYE to cramps and gut issues, and HELLO to peak performance.Click here to access the Sweat Rate Calculator and fine-tune your hydration strategy today

nutrition bites

Recipe: Choc-Orange Chia Pudding

Recipe: Savoury Rice Cakes

Recipe: Maple Syrup, Ginger & Lemon Sports Drink

Author

Archives

Categories

Say GOODBYE to cramps and gut issues, and HELLO to peak performance.
Click here to access the Sweat Rate Calculator and fine-tune your hydration strategy today