Vegan Recovery Drink

I used to think recovery drinks were just a way for sport nutrition companies to make more money.  But after trying a vegan on my hubby bought I was surprised how less sore I was after a tough workout and that I could actually function afterwards instead of wanting to crawl to the couch and flop.  So, I decided to come up with my own version that is vegan, quick, easy and yummy. 

Vegan Recovery Drink

• 1/2 scoop Complete Green protein (4g carbs/9g protein/ 2.5 g fibre)
• 1 cup Silk almond milk (0 g carbs/ 1 g protein)
• 1 full banana (24 g carbs)
• .5 cup organic frozen mixed berries (8g carbs)

Throw everything in the Vitmix or blender and blend until creamy and drink within 30 minutes of your workout.  If you miss the 30 minute window, 60 minutes max.  This mixture has 36g carbs and 10 g protein which has a ratio of  3.6:1 which is pretty darn close to the optimal ratio of  4:1 carbs to protein for a recovery drink.   Plus it is just darn yummy and sometimes that is all you need to get through the last few sets!

Eating or drinking foods in this ratio after a workout allows your body to focus on rebuilding rather than digestion. This means you'll bounce back faster from tough workouts, which is a critical factor in building muscle and strength retention. If you are not fueling your body properly after a workout, either by not eating at all or eating the wrong foods,  your body will remain in a stressed state. This stress creates higher levels of cortisol in your body which causes you to retain fat and use muscle for fuel, which is totally the opposite of what you want from your workouts!

Home Made Granola Bars

Adapted from Brown Eyed Baker

Honestly I am not a huge granola fan but needs to find healthy convenient snacks for on the go and several of my friends raved about this recipe so just made a batch.  I tried the fig and date recipe below but it seems my figs were hard as rocks so just used all dates and made my own apple sauces (4 apples cored & peeled, 2 Tbsp lemon juice & puree) as I never can seem to keep the stuff on hand.  I just threw all the ingredients in the Vitamix except the oats so really fast to make. I found it a little sweet for me so I will likely cut down on the sweetener next time around but oh man are they yummy! Perhaps a little too yummy....

I love that the original author included a basic recipe so you can mix it up so you are not making the same type every time and it is so easy.

Basic Granola Bar Formula
1. Rolled Grains (2½ cups)
Suggestions: Quick or Regular Oats, Rye flakes, Barley flakes, etc.

2. Nuts, Seeds & Spices (1 cup)
Suggestions: Almonds, Walnuts, Pecans, Pistachios, Sunflower Seeds, Pumpkin Seeds, 
Pumpkin Pie Spice, Cinnamon, Ginger, etc.

3. Sticky Sweetener (1/3 cup + ¼ cup)
Suggestions: Honey, Agave Nectar, Molasses, Maple Syrup

4. Dried Fruits (1 cup)
Suggestions: Raisins, Apricots, Dates, Figs, Prunes, Cranberries, Pineapple, etc.

5. Binder (1 cup)
Suggestions: Pureed Dried Fruit, Apple Butter, Peanut Butter, Almond Butter, Unsweetened applesauce, etc.

Fig, Date & Almond Granola Bars

Ingredients:

1 cup unsweetened applesauce
1/3 + ¼ cup honey
1 teaspoon ground cinnamon
¾ teaspoon vanilla extract
2½ cups rolled oats
1 cup chopped almonds
1/3 cup chopped dried figs
1/3 cup chopped dried dates
1/3 cup raisins

Directions:

1. Preheat oven to 325 degrees F. Line an 8x8-inch baking pan with parchment paper.

2. Throw everything but oats and almonds in Vitamix and blend until nicely mixed.  Pour into bowl then chop nuts in Vitmix and then pour into bowl with the rest of ingredients.  Add oats and stir until combined.

3. Pour mixturer into the pan and press down to evenly flatten..

4. Bake for 25 minutes. Remove from the oven and cool in the freezer until the bars are firm, at least 1 hour. Remove from the pan and cut into bars. Store in an airtight container for up to 1 week.

(Recipe adapted from Good Life Eats)

Sweet Quinoa Dosas

Adapted from Reboot with Joe  I had to make another batch as these went so fast....next time I make a double...maybe triple batch.

Ingredients:
1 cup quinoa
1/4 cup  water
1/4 teaspoon baking soda
Pinch sea salt
1/2 tsp cinnamon
1 date (pitted)

Directions:
1.) Rinse quinoa well.  Add to bowl and cover with water.  Soak for about 20-30 minutes.

2.) After quinoa has soaked, drain and add it a blender with 1/4 cup of water, the date, cinnamon, baking soda, and sea salt.

3.) Blend until smooth.  Add more water if needed.  Batter should be smooth, like a crepe batter.

4.) To cook, heat pan over medium heat.  Add 1/2 to 1 teapsoon coconut oil (or other oil).  Ladle a small amount and quickly spread out.  Cook about 3-5 minutes and flip.  Dosas should be golden brown on both sides.

Note:  To make dosas savory, leave out the date and cinnamon and substitute with fresh herbs or spices.

Nut Balls

Adapted from Reboot with Joe He is so awesome :)

Ingredients:
1 cup organic old-fashioned oats rolled oats
1/4 cup ground flax
1/4 cup sliced organic almonds, choppped
2 tablespoons chia seeds
1/8 teaspoon cinnamon
Pinch of sea salt
1/4 cup + 2 tablespoons creamy, organic almond butter, melted and slightly cooled
1/4 cup + 1 tablespoon organic honey
1/4 teaspoon pure vanilla extract
2 tablespoons mini dark chocolate chips
1/4 cup ground almonds (pulse in a food processor), to roll the balls in

Directions:

1.) Combine oats, chopped almonds, flax, chia seeds, sea salt and cinnamon in a large bowl and stir.

2.) Melt almond butter in a saucepan over medium-to-low heat.  Once almond butter has melted, remove from heat and stir in honey and vanilla.  Once the mixture has cooled slightly, pour it over the oat mixture and mix well with a spoon.  Fold in the chocolate chips.

3.) Roll the mixture into small bite-sized balls and then roll it into the ground almonds, coating all sides.

4.) Let chill in the ‘fridge before eating.  YUMMMM!

Quinoa Quesadillas

Ingredients

• 1/4 c. quinoa, cooked in vegetable broth according to package directions
• 1/2 c. chopped broccoli, steamed
• 1 c. shredded sharp cheddar cheese or feta (could use cashew cheese for vegan option)
• salt + pepper to taste
• 4 medium whole wheat tortillas
• 2 tsp. olive oil

Instructions

1. Combine quinoa, broccoli, and cheese in a medium bowl. Season with salt and pepper to taste. Divide mixture evenly onto one half of each tortilla; fold top of tortilla onto filling.
2. Heat one teaspoon of oil in a medium cast iron skillet over medium heat; swirl to coat. Place 2 quesadillas in skillet and cook until browned, about 3 minutes on each side. Add another teaspoon of oil to skillet and repeat with remaining quesadillas. Cut into wedges and serve.

Veggie Cocktail

Ingredients

• 1 med fresh  tomatoe or 1 cup canned tomatoes
• 1/2 cup (15 g) fresh spinach, washed
• 1/4 cup (25 g)  carrots
• 1 tbsp diced onion
• 1 sprig parsley
• 1  med sweet red
• 1/2 tsp Worcestershire sauce
• 1/8 teaspoon hot sauce, I like Frank 's
• sea salt
• 1 handful ice cubes (or 1 cup veggie broth to turn into a soup)

Throw everything in a high speed blender and puree until creamy smooth.  Looks are deceiving I was not sure it would taste good as it did not look so great, man was I wrong.  My new fav juice that could also pass for a soup if you use less ice or could use veggie broth

Cauliflower Kale Soup

Ingredients
cauliflower, medium head (about 4 cups)
2 cups vegetable broth
3/4 cup almond, coconut, nut or hemp milk
1T coconut oil
1 yellow onion, diced
2 cloves garlic, minced
juice of half a lemon
1 tsp dried parsley
1 Tbs nutritional yeast
1/2 cup of kale
sea salt and pepper to taste

Directions
1. Steam the cauliflower and kale until soft but not mushy. Set aside.
2. Sauté onion and garlic in oil until soft.
3. Combine all ingredients in Vitamix or high speed blender until creamy smooth.