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nutrition bites

Recipe: Choc-Orange Chia Pudding

6/7/2019

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

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

6/7/2019

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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
  1. Combine rice and water in a rice cooker or saucepan and let cook.
  2. While the rice is cooking, chop up ham before lightly frying in a pan. When crispy, remove from pan and set aside.
  3. Beat eggs and softly scramble in pan over medium heat.
  4. 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.
  5. 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.
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Nutritional Information (per serve)
 Energy 860 kJ
Carbohydrate 35 g
Protein 8.9 g
Fat 2.4 g
Sodium 422 mg
​
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Recipe: Maple Syrup, Ginger & Lemon Sports Drink

1/7/2019

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

​Makes ~1L

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    Author

    Michelle Bruce -  Accredited Sports Dietitian & Triathlete

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