raw honey

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

Christmas Paleo Biscotti

Paleo Christmas Biscotti

Paleo Biscotti I hear you say?! Yup Paleo Biscotti!

The wonderful people over at Real Foods UK send me out some Amisa Organic Chestnut Flour to have a little play with. I sat there and deliberated over what I could make and I had a few ideas, gnocchi, the obvious castagnaccio and well biscotti. I’d never made biscotti before so I thought why the hell not!

Amisa Chestnut FlourAmisa Chestnut Flour

If you don’t know what biscotti is well, it is simply a big chunky (but light) twice baked Italian biscuit – ‘bis‘ meaning twice and ‘cotti‘ meaning cooked. Pretty simple hey! You may have also heard of them being referred to as cantuccini which I think simply mean ‘coffee bread’ but don’t quote me on that.

The first batch I made didn’t pass my dip test well enough as I was too impatient as I didn’t wait for them to cool enough before slicing them and baking them again. Definitely follow the instructions or else you’ll end up with a crumbly or squishy mess and that’ not nice. I also used macadamia nuts first time around but decided that they weren’t Chrimbofied enough so I   opted for hazelnuts in the end but both were delicious!

When I was much younger (ok I am only 30 now but still) I was never bothered too much about things like Biscotti. I preferred to have a coffee loaded full of syrup, coffee creamer and whipped cream, oh and those dreadful ‘spice’ sprinkles in Starbucks – I was a dirty consumer.

Now however I appreciate the finer things in life – a little bit of crunchy wholesome goodness that I can dip into my coffee and not make a mess with. Splendid!

Paleo Christmas Biscotti

Makes: 6-8 Biscotti (dependent upon how big you slice them!)

Preparation Time: 1hr 45 minutes (mainly cooling time)

Cooking Time: 35-45 minutes

Ingredients:

1/4 cup raw honey
1 1/4 cup Amisa chestnut flour
1/2 cup tapioca flour
1 tbsp almond butter
Zest 1 orange
1 tsp almond extract
1/2 tbsp mixed spice
1 egg
1/4 tsp bicarbonate of soda
Pinch of Himalayan pink salt
50g hazelnuts or macadamia nuts (preferably activated)

Method:

  1. Pre-heat your oven to 180C.
  2. Place all of your ingredients, except for your nuts, into a food processor and blitz until the texture of sticky rice grains.
  3. Chuck in the nuts and pulse until you have a combination of some roughly chopped nuts and little bits.
  4. Remove the mixture and form into a ball of dough.
  5. Line a baking sheet with baking parchment and form your dough ball into a rectangle roughly about 6″x4″ and 0.5″ thick.
  6. Place into the oven on the middle shelf and leave to bake for 15-20 mins until golden brown all over. Remove from the oven, place on a wire rack and leave to cool completely. This could take anywhere from 30 minutes to 1 hour.
  7. Once completely cooled slice 1-1.5cm wide slices, horizontally. You can do this lengthways too but it will be sturdier the smaller that it is. For a more authentic look cut diagonal slices!
  8. Place the slices face down (the uncooked bits) back on your lined baking sheet in the oven for another 15-20 minutes. Flip over half way through to get an even bake. Remove when lovely and golden brown and crisp allover.
  9. Leave to cool completely on a wire wrack. You can place them back into a warm oven that has been turned off if you wish to get them even crisper without burning them.

Paleo Christmas BiscottiPaleo Christmas Biscotti

You can buy a 350g bag of Amisa Chestnut Flour from Real Foods UK for £4.99!

You can follow Real Foods UK in these places:

Twitter: @realfoods_uk

Facebook: @realfoodsedinburgh

Instagram: @realfoods_uk

Website: http://www.realfoods.co.uk/