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
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
Start by pouring your water, lemon juice & lime juice into a large glass container and stir.
Add in your raw honey and Himalayan pink salt and leave to sit for 5 minutes.
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.
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!!!
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
1 large banana
1/4 cup coconut sugar (or 2 tbsp raw honey/maple syrup)
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)
Pre-heat your oven to 180C/Gas Mark 4.
Combine your banana, coconut sugar and eggs into a food processor or mash by hand until a smooth puree.
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.
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.
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.
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!
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!!!
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!
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!
Mash together your banana, vanilla essence, and coconut sugar in a medium sized mixing bowl.
Whisk in your eggs and maple syrup thoroughly.
Add your maca powder, ground flax, milled chia seeds and flours, mixing until you get a smooth batter.
Add in your baking powder and bicarbonate of soda mixing thoroughly.
Lastly add in your nut milk of choice and whisk until smooth.
Place a medium sized frying pan on a high heat and add your coconut oil.
Once the oil has melted reduce the heat and place 2 generous sized tbsp of the batter into the pan.
Using the back of the spoon shape into a perfect circle!
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.
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.
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.
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.
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.
So I decided to invent this Primal Protein Porridge, but with a slight catch – it’s nut free and made with fruit!
Packed full of protein, calcium, flavonoids, antioxidants and minerals it’s the perfect pick me up for when you’re feeling ill, tired, suffering from sore muscles or just in need of a big ooey gooey warm stodgy hug!
Tahini contains 20% complete protein, which is a higher protein source than most nuts, making this perfect for a post workout snack.
Serves: 1 person
Cooking time: Roughly 5 minutes
For the porridge:
2 tbsp tahini
1/2 tbsp ground cinnamon
2 tbsp raw hemp/pea protein
1 square 90% dark chocolate (10g) or 2 squares 99% will do, failing that 1 tbsp raw cacao powder or 10g grated cacao – you may find you want to sweeten this to your taste but hopefully not!
A handful of your favourite berries
A handful of grain free granola or some chopped nuts and seeds
Roughly chop by hand or pulse in a food processor all of the ingredients except for the protein powder and tahini.
Stir in the tahini and cinnamon thoroughly.
Microwave for 3 minutes or heat on the hob on a low heat until slightly bubbling. Ensure that you stir from time to time.
Add in the protein powder, stirring thoroughly.
Mash down the fruit until you have a porridge like consistency and heat for a further minute.
Add the suggested toppings or something else you’d like; cacao nibs and chia seeds are great too!
“Tahini? Tahini!” I hear you say. Yes that’s right, tahini!
I think in the UK tahini is very much an underrated food source, and often thought of as being used in savoury dishes, but in my eyes it is a bonified superfood.
It has 20% complete protein, making it a higher source of protein than most nuts.
It contains a whopping 426mg of calcium per 100g, which is over 1/2 of your RDA!
It aids in liver detoxification.
It’s high in B vitamins and vitamin E.
It helps to prevent anaemia, promote cell growth and even maintain muscle tone.
It’s rich in minerals such as phosphorus, potassium and iron.
It’s great for your skin (always a bonus!)
This is definitely the quickest and easiest Paleo post-workout dessert ever and is perfect for kids too. (My baby even loves this!)
Serves: 1 person
Cooking time: 2 minutes!
1/2 pear roughly chopped
1 small banana roughly chopped
Handful of blueberries
Handful of raspberries
2 tbsp tahini
1 small square 90% chocolate broken into chips or 10g grated cacao (May want to add 1tsp raw honey or maple syrup if you use cacao dependent upon your tastes)
Place all of the ingredients into a microwave safe bowl, microwave for 1:30 mins and enjoy!!!
Alternatively heat in a pan on a low heat unti it just begins to bubble and transfer to a bowl.