The pre- and post-workout diet

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The pre- and post-workout diet

Pancakes? Muffins? Shakes? Would you ever believe that fitness food could look - or taste - so good?

By Recipes by: Stephanie Pech,
 nutritionist and metabolic balance coach
 instagram: @Stephanie.Pech

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Published: Fri 3 Jun 2016, 9:36 PM

Last updated: Sun 12 Jun 2016, 3:34 PM

Egg, Veggie & Turkey Bacon Muffins
Ingredients
. 2 eggs
. 4 egg whites
. 2 clove garlic, minced
. 2 tsp fresh herbs, chopped
. 6 slices of turkey bacon
. ½ red capsicum, chopped into small cubes

Method
Preheat your oven to 175°C.
In a small bowl, whisk the eggs and egg whites until slightly fluffy. Then, mix in the garlic and herbs and give it another good stir.
Wrap the turkey bacon around each muffin cup, then fill each cup with the egg mixture until ¾ full.
Add the capsicum and spread evenly.
Bake the muffins for 8-10 mins at 175°C. (You'll need to check on them every few minutes, as they may bake quickly, depending on the size of your oven.)
Once the bacon is golden brown and muffins are cooked through, take them out. Serve immediately, or after cooling them down.
Coffee Chocolate Protein Shake

Ingredients
. 1 scoop plant-based chocolate protein powder
. 1 tsp unsweetened raw cacao powder
. 1 shot espresso
. 1 frozen banana
. 1 cup filtered water
. Ice, as required

Method
Blend all the ingredients together in a high-speed blender.
Serve in a tall glass or mason jar.
Sprinkle bee pollen and raw cacao on top and serve immediately.
Rice Cakes with Beetroot Hummus & Avocado


Ingredients
. 2 tsp alfalfa sprouts
. 2 organic unsalted rice cakes
. ½ avocado
. 1 fresh organic strawberry

For the beetroot hummus:
. 1 beetroot, cooked
. 1 cup chickpeas, cooked
. 2 tsp tahini
. 1 tsp extra virgin olive oil
. 1 tsp fresh lemon juice
. Pinch of salt

Method
Add all the ingredients for the hummus into a food processor and blend until creamy and smooth in texture. Set aside.
Add two teaspoons of the hummus to each rice cake and spread out evenly.
Slice the avocado and add it on top.
Sprinkle over with a teaspoon of sprouts each and a slice of strawberry.
Serve.
Protein Pancakes with strawberry cashew cream

Ingredients
For the pancakes:
. 1 medium ripe banana
. 1 scoop plant-based protein powder (vanilla)
. 2 free range eggs
. 2 tbsp almond meal
. ½ tsp baking powder
. 1 tsp coconut oil

For the strawberry cashew cream:
. 5 organic strawberries
. ½ cup cashews, soaked in water
. Pinch of salt
. 2 soft medjool dates, soaked in hot water for 30 mins
. 1 tbsp lemon juice

To serve:
. Organic berries
. Mint leaves

Method
Mix all the ingredients for the pancakes in a food processor until smooth.
Heat coconut oil in a medium-sized pan.  
Add one tablespoon of batter into the pan and swirl around till you get a round pancake shape.
Allow to cook for 2-3 minutes or until you see bubbles forming.
Turn the pancake over and allow to cook until golden brown.
Blend all the ingredients for the strawberry cashew cream in a high speed blender until smooth and yoghurt-like in consistency.
If the consistency is too thick, slowly add a little filtered water until it loosens up.
Drizzle over your pancakes and decorate with fresh organic berries and mint leaves. Serve.
Raspberry Mint Beetroot Smoothie


Ingredients
. 1 cup frozen organic berries
. ½ cup beetroot juice
. 3 fresh mint leaves
. 2 tsp chia seeds
. 1 cup filtered water
. 3-4 ice cubes

Method
Blend all the above ingredients together in a high-speed blender until smooth.
Serve in a tall glass and decorate with fresh mint leaves.
Sprinkle some bee pollen and coconut flakes on top for some extra nutrients and drink immediately.

Banana Peanut Butter Protein Muffins

Ingredients
. 2 eggs
. 2 bananas
. 1 scoop plant-based protein powder (vanilla or chocolate)
. 2 large tbsp unsweetened organic crunchy peanut butter
. 1 tsp baking powder
. 1 tbsp coconut oil
. Pinch of salt
. 2 tbsp almond meal

To assemble:
. 1 tsp chia seeds
. Buckwheat grains
. Fresh raspberries

Method
Preheat your oven to 175°C.
In a food processor, mix all the ingredients for the muffins together.
Once you have a smooth cake batter-like consistency, add the mixture to a mixing bowl and add the seeds.
Give it a good stir before filling up the muffin tins. (Only fill your muffin tins about three-fourth full, as they will need the extra space when they rise in the oven.)
Sprinkle some roasted buckwheat grains on top and stick one fresh raspberry in the middle of each muffins to give them a pretty splash of red when they are baked and ready to serve.
Bake the muffins at 175°C for 10-15 minutes, depending on the size of your oven.
Remove when golden brown and cooked through. Allow to cool before serving.
 


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