As a Registered Dietitian I frequently get asked what I buy when I grocery shop... so I took some pictures from one my recent shopping trips. There are items I frequently buy or consider house staples, let me know if you have any questions about any of them!
Do I really need to say anything else after homemade nutella?? Yup, it's delicious and healthy AND not processed unlike regular nutella. No sugar and less calories but with all the taste, yay for clean eating! I wouldn't even call this a recipe, it's just four ingredients, but here are the directions:
1) Take 1 cup hazelnuts and roast for about 10 minutes at 375, make sure they do not burn. 2) Let cool and remove skins. 3) Blend nuts until they are powdery and buttery (I used a blender but a food processor would probably work better. 4) Add 1 TBSP coconut oil, 1/4 cup cocoa powder (I used Hershey's brand), and 3/4 cup milk (I used coconut milk). 5) Blend all the ingredients together and you're done. I stored mine in a mason jar and put it in the fridge because of the milk. It should probably be used within a week for best quality. (If using dairy milk, definitely by the date the milk goes bad). My picture isn't super appetizing but it was yummy! Eat with whole grain toast, rice cakes, mix into oatmeal, use as icing, whatever you like! I mentioned my protein balls in my previous post about recovery nutrition and here is the recipe! I should post a disclaimer for this recipe and all future recipes: I rarely to never follow a recipe, even if it is my own. I prefer the guess and check and use whatever you have to make yummy creations. I've never made the same thing twice because there is usually a variation.
That being said, here is my recipe: 1 cup nuts (almonds, walnuts) 1/4-1/2 cup cocoa or cacao powder 1 cup chocolate chips (I use 60% or greater cacao) 1 cup dried fruit (figs, cranberries, dates) Optional: a handful of different nuts, a couple sprinkles of cinnamon, a splash of vanilla extract Blend the nuts first in a food processor or blender, I used a blender and had to stop a few times to scrape down the sides. Then add the other ingredients and blend. Use a pan to press down mixture until it is flat and freeze for 15-20 mintutes. Take out of the freezer and roll into balls. I like to refrigerate them but they could also be eaten at room temperature. Enjoy!! As a Dietitian I have been asked many times for my recommendations for pre or post workout snacks or meals. Unfortunately many athletes don't realize what a huge role nutrition plays in performance. Depriving your body of the appropriate nourishment before a workout is depriving your body of the fuel it needs to complete a workout.
My recommendation for pre workout foods is to eat something that is a 2:1 carbohydrate to protein ratio. Some examples include a peanut butter sandwich, fruit and yogurt parfait or smoothie, tzatziki and crackers (my personal favorite), and finally a trail mix with dried fruit, cereal, and nuts. Different foods work for different athletes so individualized meal planning is important. It is recommended to eat one hour up to four hours prior to workout. During endurance workouts greater than one hour remember to refuel 30-60 minutes prior to workout or during a workout with sports drink, chews, or gels. During long runs I like to use gels because they are easy to consume while running. Post workout nutrition is key for starting the recovery process. The focus points of nutrition for recovery include fluids, fuel (carbs), and protein to repair muscles. My number one go to post workout is low fat chocolate milk. Seriously it is the best way to recover!! The milk provides electrolytes such as potassium, sodium, and phosphorus and a perfect protein to carb ratio. Chocolate milk is perfect for anytime of day. For after work sweat sessions you can jump right into dinner. For morning exercise I would recommend to get something into your body prior to workout if you will be exercising greater than a half hour, see above. After workout, eggs with whole grain toast make a great breakfast, oatmeal with nuts, or a smoothie with yogurt or nut butter with fruit. I will post my protein balls recipe, which is also a great refueling snack. It's very important to remember food preferences and tolerances pre, post, and during workouts must be taken into account for each individual. I don't know about you guys but I am definitely getting into the fall spirit! This mornings breakfast was a cut up Gala apple featuring PB2. This is the first time I tried this product which is a powdered peanut butter with 85% less fat calories. Two tablespoons of powder are mixed with water to form a peanut butter consistency. I bought the chocolate peanut butter variety and it was delicious!! This is a great all natural product with no artificial flavors. I purchases this product at whole foods but it can be bought at grocery stores and specialty shops.
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