Workout Fuel

The Paleo Isotonic Super Booster

Paleo Isotonic Super Booster

Well with such a boring picture I had to give this an interesting name! This is the ultimate Paleo sports performance drink!

When I first got back into running after having my first two kids I started to drink those awful sugary isotonic drinks, and well I started to learn that they were actually no good for performance and I would often burn out fairly fast. I deecided to switch back to regular water and up my salt intake. This did work well but not well enough. Fast forward 5 years and going strong on the Paleo diet I started to become more familiar with chia seeds and their benefits within sports performance. I also started to become more aware of the roles of carbohydrates, citrus and sea salts aiding in hydration and electrolyte/isotonic balance. That’s when I came up with this little number.

It is super quick to make and will help you blast out a good endurance run or hour and a half of intensive exercise.  This is best consumed about 30 minutes before you do exercise but you can also drink this first thing in the morning as it will hydrate you and help get those adrenals going!

This drink is also ideal for kids – my kids love this because it is nice and fizzy from the bicarbonate of soda! But this drink isn’t just for athletes and kiddies it is great for the elderly and anyone who is suffering from the flu or a stomach bug with symptoms of vomiting and diarrhea.

So what is so great about all of the ingredients in this drink and what do they do?!

  • Carbohydrates from the raw honey will help to replenish your muscle glycogen whilst increasing the intestinal water absorption rate. It also contains fructose, glucose and maltose which all absorb into the bloodstream at different rates thus making it the ultimate energy source for sports performance.
  • The Himalayan pink salt contains 84 minerals and trace elements including the electrolytes sodium, magnesium, potassium & sulfate.
  • The bicarbonate of soda contains sodium chloride which again aids in topping up your electrolytes.
  • The lemon and lime juice is a great substitution for potassium citrate as it contains high levels of both potassium and citric acid. It also chelates calcium which basically means that it stays firmly attached for better absorption.
  • On to my favourite little power houses – chia seeds. Chia seeds are hydrophillic meaning that they love water, so much so in fact that they can hold up to 12 times their weight in water! This again extends your timeframe for hydration. Chia seeds are also hight in omega-3 fatty acids, dietary fibre, protein and antioxidants. These beauties were used by the ancient aztecs and I have never turned back. They fuel you for a good hour or so of exercise.
  • Water… well yes I think we all know what water is good for!

But anyway now onto the actual recipe! Just to let you know these make excellent freeze pops too for the summer!

Preparation Time: 15 minutes

Ingredients:

400ml filtered cold water
Juice of 1 lime
Juice of 1/2 lemon
1/2 tbsp raw honey (or maple syrup for Vegan substitution)
1/2 tsp Himalayan pink salt
1/4 tsp bicarbonate of soda
1 tbsp milled or whole chia seeds

Method:

  1. Start by pouring your water, lemon juice & lime juice into a large glass container and stir.
  2. Add in your raw honey and Himalayan pink salt and leave to sit for 5 minutes.
  3. Stir in your bicarbonate of soda and chia seeds and leave to sit for another 10 minutes to allow the chia seeds to absorb the water thoroughly.
  4. Alternatively you can place all of the ingredients except for the bicarbonate of soda into a blender and blend for a couple of minutes before leave to sit the 10 minutes. You can then stir in your bicarbonate of soda at the end before drinking otherwise the gases will build up and you will be likely to have a little explosion on your hands!!!

Paleo Isotonic Super BoosterPaleo Isotonic Super Booster

Advertisements

Paleo Blueberry Pancake Muffins

Paleo Blueberry Pancake MuffinsPaleo Blueberry Pancake MuffinsPaleo Blueberry Pancake Muffins

Yup and just when you thought breakfast (and a Paleo Pancake Day) couldn’t be much fun – BAM! I throw these crazy bad boys in your face!

This takes all of the faff out of making pancakes, is relatively low in sugar and is a complete breakfast in well ummm a muffin? puffin? no that’s a bird… well some sort of muffin and pancake hybrid anyway. The texture is very similar to a pancake but slightly more airy and muffin like. If you have made my Paleo Superfood Pancakes before then you will be familiar with most of the ingredients within this recipe.

Not only are these a great on-the-go brekkie they are also great for workout fuel and recovery! Splendid!

To create a beautiful muffin top (the only time when a muffin top seems to be socially acceptable) like in my pictures you will want to add 1/4 tsp of Vitamin C to the batter, although I have noted this down as being optional it really does gives a brilliant rise. But don’t worry they will still rise although probably not as spectacularly. I have also noted down using milled chia seeds, this is just my personal preference as it creates a really smooth texture to the muffins but if you have just some regular ones they won’t change the mix too much.

This recipe will require you to possess a muffin tin… obviously.

Makes: 7 medium sized muffins

Preparation Time: 5 minutes

Cooking Time: 15-20 minutes

Ingredients:

1 large banana
1/4 cup coconut sugar (or 2 tbsp raw honey/maple syrup)
4 eggs
1 cup tapioca flour
2 tbsp almond flour
2 tbsp milled chia seeds
2 tbsp raw grass-fed butter or coconut oil
1.5 tbsp coconut flour
1 tbsp ground flax seed
1 tbsp baking powder
1/2 tsp bicarbonate of soda
1/4 tsp Vitamin C (optional but gives a great rise!)
1/4 tsp vanilla powder (optional but delicious)
50ml almond milk (or 50:50 coconut milk:water)
3/4 cup blueberries (packed)

Method:

  1. Pre-heat your oven to 180C/Gas Mark 4.
  2. Combine your banana, coconut sugar and eggs into a food processor or mash by hand until a smooth puree.
  3. Process in the rest of your ingredients except for the blueberries until smooth. If you aren’t using a food processor then just whisk in the dry ingredients. Also pre melt your butter or coconut oil and then gradually add in your nut milk bit by bit to escape any nasty lumps.
  4. Stir in your fresh or frozen blueberries. Leave the mix aside to rest for a few minutes. It will thicken up slightly due to your chia seeds.
  5. Lightly grease your muffin tin. Spoon in enough mixture to fully fill each indentation. That was roughly around 1/4 cup and 1 tbsp for me.
  6. Place into the oven and bake until fluffy and golden brown all over. They should be firm to the touch and bounce back. To make sure they are fully cooked place a knife into the middle and it should come out very hot to the touch and clean. This will take anywhere between 15-20 minutes but always keep an eye on them as everyone’s ovens differ!
  7. Leave to cool in the tin for a few minutes before gently tipping out of the tray and leaving to cool on a wire rack- MUFFINS!!!

Paleo Blueberry Pancake MuffinsPaleo Blueberry Pancake MuffinsPaleo Blueberry Pancake MuffinsPaleo Blueberry Pancake Muffins

Paleo Black Forest Chia Jam

Black Forest Chia Jam

This jam is well… uhhh… jam packed (cringe) full of nutrition, flavour and more importantly is low on sugar!

It is perfect for kids and adults alike – in fact my whole family seems to enjoy this a lot more than real jam itself.

Chia seeds are incredibly hydrophilic – basically a posh word for ‘loving water’ and in layman’s terms this means that chia seeds will soak up as much water as possible making them a great baking tool to have in your arsenal as well as for helping to keep you feeling fuller for longer thus staying trim. Not to say that they are all filler and nothing else though; chia seeds are high in dietary fibre, high in good quality protein, & high in omega-3 fatty acids. What isn’t there to love about them?!

Chia seeds were also used by the Aztecs as a running fuel as they helped to keep them hydrated and running harder, faster and for longer. If you’re wanting to up your athletic performance and stamina I couldn’t recommend them anymore!  So this jam is great as a pre-workout breakfast or snack.

If you want a smooth and lump free jam you can place it all into a blender at the end if you wish but I think it works best with some nice lumps of fruit in it.

It is best slathered on to some of my Paleo Granary Bread or Paleo Crumpets!

Yields: Roughly 2.5 to 3 cups

Cooking Time: 10 minutes

Ingredients:

2 cups of frozen/fresh cherries, grapes, blueberries, blackberries, & blackcurrants
1/3 cup raw honey or maple syrup
Juice of 1/2 lemon
3/4 cup milled chia seeds

Method:

  1.  Place your fruit, honey and lemon juice into a medium sized pan. Place the pan on a medium heat.
  2. Stir the mixture frequently until the honey has melted and bring the mixture to the boil.
  3. Reduce the heat and crush the fruit with the back of a wooden spoon until soft. It is upto you to determine the texture of the fruit that you want in your jam. Leave to simmer for 5 minutes.
  4. Remove from the heat and whisk in your milled chia seeds. Transfer to an airtight mason jar or into a jam jar. If using a jam jar be sure to use cellophane and wax discs to help keep the jam airtight! Store the jam in a cool dry place and use within one week of making – although it really won’t last that long!

Pale Black Forest Chia JamPaleo Black Forest Chia JamPaleo Black Forest Chia JamPaleo Crumpets

Paleo Almond ‘Multigrain’ Porridge

Paleo Almond Multigrain Porridge

So you wanna call this faux porridge? forridge? I don’t know what a good name for this is but what I do know is that this is ridiculously tasty, and high in fat and protein so not only is it delicious but it’s great for a pre or post-workout meal. I have called this a porridge as the shelled hemp seeds create a beautiful oaty like texture that really is like porridge!

It’s best served with a handful of berries and a big dollop of my Paleo Lady Grey Curd.

This is gluten-free, grain-free, dairy free, and Vegan. It’s fantastic.

Serves: 2 people (or 1 hungry person grrrr)

Preparation Time: 1 minute

Cooking Time: 5 minutes

Ingredients:

1/3 cup Sukrin Almond Flour
1/3 cup Sukrin Coconut Flour
1/3 cup ground almonds
1/3 cup shelled hemp seeds
1/3 cup milled flaxseed
2 tbsp milled chia seeds
2 tbsp coconut oil
1/2 tbsp almond extract
1 tsp vanilla extract
600ml nut milk of your choice

Optional Toppings:

Handful of berries
1-2 tbsp Paleo Lady Grey Curd

Method:

  1.  Place all of the ingredients except for the milk into a medium sized heavy based pan. Mix together so that everything is evenly distributed.
  2. Pour 1/4 of the milk and whisk into a smooth paste.
  3. Place on a low heat and gradually add the rest of the milk in small amounts, whisking continuously.
  4. Bring to the boil and remove from the heat.
  5. Serve up, top with your favourite toppings and enjoy!

Paleo Almond Multigrain PorridgePaleo Almond Multigrain Porridge

If you’d like to follow Sukrin online then check out the links below:

Twitter: @SukrinUK

Facebook: @SukrinUK

Instagram: @sukrinuk

Pinterest: @SukrinUK

Paleo Lady Grey Curd

Paleo Lady Grey Curd

This stuff is deeeeeelicious! I love lemon curd but I like to get the nutritional benefits and flavours of multiple citrus fruits. Plus I am crazy about Lady Grey stuff! This is a very mild bergamot flavour though so if you want something less subtle then add in more of the zest of the bergamot!

I didn’t want to use coconut sugar in this, I wanted to reap the nutritional benefits of the raw honey, and it’s an absolute fat bomb with the butter! It’s great. You can spread this on some of my Paleo Granary Bread or top it on my Paleo Almond ‘Multigrain’ Porridge among other things! I have to plead guilty on eating straight from the jar! In fact a good dollop of this will help to enhance your exercise performance levels, almost acting as an isotonic but be careful as high fructose sugars can hinder weightloss goals (and are often short lived energy resources).

Makes: Approx. 750ml of curd

Preparation Time: 5 minutes

Cooking Time: 5-10 minutes

Ingredients:

Zest & juice of 2 lemons
Zest & juice of 1 orange
Zest of 1/2 bergamot
Juice of 1 bergamot
1 tbsp vanilla extract
1 tsp orange extract
1/4 tsp vanilla powder
2 tbsp tapioca flour
3/4 cup raw honey
250g raw grass-fed unsalted butter
4 eggs

Method:

  1. In a medium heavy based pan whisk together your eggs.
  2. Add in the remaining ingredients and whisk thoroughly.
  3. Place the pan over a low heat and whisk continuously until the mixture begins to thicken. This will take about 5 minutes.
  4. Remove from the heat and pour into an airtight mason jar. Seal right away with a wax or cellophane disc. This will store for 2-3 weeks if kept in a cool dark place!

Paleo Lady Grey CurdPaleo Lady Grey CurdPaleo Lady Grey CurdPaleo Lady Grey Curd

Paleo Superfood Pancakes with a Lemon Curd Caramel Sauce… mmmmm

photo 3(55)

I absolutely love lemon curd. I decided yesterday morning that I really fancy some but I couldn’t think what I could eat it with considering I haven’t made any of my Paleo bread. Pancakes are always a perfect treat but I like to get in as much nutrition as possible when making them. These lovelies contain, flax, chia, almond flour, coconut flour & even some maca! These are perfect for a pre-workout or post-workout meal as they are packed full of protein, carbohydrates, and some awesome maca fuel. I always find that any kind of citrus helps with rehydration! Perfect!

Paleo superfood pancakes with lemon curd caramel saucePaleo superfood pancakes with lemon curd caramel sauce

Makes: 8 Pancakes

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Ingredients:

For the superfood pancakes:

1 large banana
1 tsp vanilla extract (optional but delicious)
1 tbsp coconut sugar
1 tbsp maple syrup
4 eggs
1 cup tapioca flour
1 tbsp maca powder
2 tbsp ground flax seed
2 tbsp almond flour
1 tbsp milled chia seeds
1 tbsp coconut flour
1 tbsp baking powder
1/2 tsp bicarbonate if soda
25ml almond milk (or 50:50 coconut milk:water)

1.5 tbsp coconut oil to fry these beauties in!

For the lemon curd caramel:

Juice & zest 1 lemon
50g coconut sugar
25g grass-fed raw unsalted butter
1 free-range egg
1 tsp vanilla extract (optional)
2 tbsp coconut milk (or 1 tbsp nut milk)

Roughly chopped roasted almonds (optional topping)

Method:

  1. Mash together your banana, vanilla essence, and coconut sugar in a medium sized mixing bowl.
  2. Whisk in your eggs and maple syrup thoroughly.
  3. Add your maca powder, ground flax, milled chia seeds and flours, mixing until you get a smooth batter.
  4. Add in your baking powder and bicarbonate of soda mixing thoroughly.
  5. Lastly add in your nut milk of choice and whisk until smooth.
  6. Place a medium sized frying pan on a high heat and add your coconut oil.
  7. Once the oil has melted reduce the heat and place 2 generous sized tbsp of the batter into the pan.
  8. Using the back of the spoon shape into a perfect circle!
  9. Once the top of the pancake looks semi firm (should take about 1 minute) flip over and cook for a further minute. The pancake will ‘puff up’ even more and be golden brown when done. If you’re really that sceptical press down with a spatula to make sure that no batter seeps out.
  10. For the lemon curd caramel sauce place all of the ingredients except for the egg & nut milk into a heatproof bowl and place over a bain-marie on a low heat. Whisk infrequently until the mix has melted.
  11. Now whisk your egg and pour into the mix. Whisk frequently to ensure that no lumps are left. Leave to cook for 10 minutes until the sauce is nice and creamy. It should coat the back of a spoon.
  12. Remove from the heat and whisk in your nut milk. Do this gradually as you may require less or more to get to your desired ‘thickness’. This will also depend upon the size of your egg.
  13. Once you have cooked all of your pancakes, stack them high and pour your delicious lemon curd caramel all over mmmmm. You can also top with some roughly chopped roasted nuts. Almonds work really well with this.

Paleo superfood pancakes with lemon curd caramel saucePaleo superfood pancakes with lemon curd caramel saucePaleo superfood pancakes with lemon curd caramel saucePaleo superfood pancakes with lemon curd caramel sauce

Paleo Superfood Pancakes with a Chocolate Orange Sauce

A stack of superfood pancakes with a chocolate orange sauce poured over.

I don’t think this picture even needs a caption, it really is that good!

This is definitely an energy boosting and filling breakfast.  It’s nutritious and delicious!

Serves: 3-4

Preparation Time: 5 Minutes

Cooking Time: 20 Minutes

Ingredients:

For the pancakes:

2 eggs
1 tbsp almond butter
1 banana
1 /4 tbsp milled flax seed
1 tbsp lucuma powder
1 tbsp maca powder
1 tbsp coconut flour
100ml almond milk
1/2 tsp bicarbonate of soda
1/4 tsp Himalayan pink salt
1 tbsp chia seeds
1 tbsp coconut oil (for frying)

For the chocolate orange sauce:

400ml coconut milk
100g 90% dark chocolate
1 tbsp cacao powder
1 tbsp coconut oil
Juice of 1 orange
2 tbsp raw honey or maple syrup
1 tsp vanilla essence (optional but tasty)
1 tsp orange essence (optional but tasty)

 

Method:

  1. For the pancakes mash together eggs, almond butter & banana in a medium sized mixing bowl.
  2. Mix in the milled flax seeds, lucuma, maca and coconut flour.
  3. Whisk in the almond milk until you get a smooth batter.
  4. Lastly add in the chia seeds, salt and bicarbonate of soda mixing thoroughly. Set the batter aside and make your sauce.
  5. For the sauce place all of the ingredients into a small pan and heat on a low heat. Whisk frequently until the sauce is smooth and the chocolate has melted. Set aside your sauce and cook your pancakes.
  6. Place a medium sized frying pan on a high heat and add your coconut oil.
  7. Once the oil has melted reduce the heat and place 2 generous sized tbsp of the batter into the pan.
  8. Using the back of the spoon shape into a perfect circle!
  9. Once the top of the pancake looks semi firm (should take about 1 minute) flip over and cook for a further minute.
  10. Once you have cooked all of your pancakes, pour over the chocolate sauce. Layering the sauce as you go along will ensure that each pancake soaks it in but isn’t necessary. Enjoy!

The Primal Rocket Fuel Pudding

A close up image of chia seed pudding topped with fresh berries

This pudding is packed full of caffeine, chia seed goodness and antioxidants!!!

Ch-ch-ch-chia!!!

That’s right this rocket fuel of a pudding will give you all that you need to push through that ever so gruelling workout.  Eat it 30 minutes to an hour before and perform like an Aztec warrior… Ok maybe it’s not that good, but it is pretty darn good!

  • Chia seeds are full of antioxidants, omega-3’s, protein and various minerals and vitamins.
  • Chia seeds were also used by the Aztecs, Incans and Mayans to boost their energy levels and increase stamina!
  • Maca powder can help improve skin complaints, is full of vitamins and can also boost your energy.
  • Coconut oil is full of lauric acid and medium-chain triglycerides (MCT’s), your body uses MCT’s to produce direct energy which helps to increase your performance.
  • Caffeine can help to reduce muscle pain and increases the production of the hormone adrenaline.  An increase in adrenaline increases energy production,  improving the blood flow toward the muscles and the heart.

Chuck in the banana and almond butter and you’re pretty much sorted!!!  So go forth my fellow warriors and battle on!!!

Makes: 1 serving

Preparation Time: 7 minutes

Cooking Time: 0 minutes

Ingredients:

1/2 cup freshly brewed coffee
1 tbsp milled chia seeds
1 tbsp maca powder
1 tbsp coconut oil
2 tbsp almond butter
1 banana
1/2 tbsp cinnamon
Pinch of Himalayan pink salt
Handful of berries

Method:

  1. Place your chia seeds, maca powder, coconut oil and almond butter into a bowl and stir thoroughly into a paste.
  2. Add your banana and begin to mash it into the chia seed paste until smooth.
  3. Add your freshly brewed coffee gradually being sure to stir the whole time.
  4. Add in your cinnamon and salt and stir.
  5. Leave to sit for 5 minutes until the mixture ‘gels’.
  6. Serve immediately, adding your favourite berries or chill in the fridge until cold.
A bowl of chia seed pudding topped with fruit

This workout pudding will have you flying sky high!!!