Recipe: Banana Oat Cups

Banana, Oats and Peanut Butter are definitely a recipe for tasty fuel. These baked energy-packed cups for #makeyourownfuelfridays  are designed to keep you well fueled. Enjoy them as a pre-exercise snack to get your engines revved or pack a few for the road. I personally plan to stuff them into my jersey pocket this weekend for what I hope is some great saddle time.

Banana Oat Cups

OatmealPucks

2 ripe bananas

3/4 cup milk or non-dairy milk

1 large egg

1/3 cup peanut butter

1 teaspoon vanilla extract

2 cups old-fashioned rolled oats

3 tablespoons ground flaxseed

1 teaspoon baking powder

1 teaspoon cinnamon

1/4 teaspoon salt

½ cup chocolate chunks

Preheat the oven to 375°F. In a blender, blend together banana, milk, egg, peanut butter and vanilla. Stir together oats, flax, cinnamon and salt in a large bowl. Add banana mixture and stir everything together. Stir in chocolate chunks.

Divide mixture among 12 standard sized greased muffin cups and bake for 20 minutes or until cups are set. Let cool for at least 5 minutes before unmolding.

 

Rocket Fuel by Matt Kadey

In Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.

Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

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Recipe: PB Chocolate Protein Powder Mix

Taking the time to gather up all the necessary ingredients for a recovery smoothie after a hard workout can be a pain. That is the beauty of this #makeyourownfuelfridays DIY protein powder mix – simply blend some with milk and frozen banana (for frosty creaminess) and you’ve got a drink that is ready to show your tired body some love. The peanut butter powder is a stealth ingredient to give the mix the quintessential nut butter flavor and I’ve included ground flax for a shot of healthy fats. You could even mix in some instant espresso powder for a mocha vibe.

PB Chocolate Protein Powder 

ProteinPowder1a

1 1/2 cups plain or vanilla protein powder of choice

1/2 cup peanut butter powder

1/2 cup ground flaxseed

1/3 cup cocoa powder

1 1/2 tablespoons cinnamon

Pinch of salt

Place all of the ingredients in a bowl and stir to combine. Transfer to a container and keep refrigerated.

To make a smoothie, blend together 1 cup milk of choice, 1/3 cup of the powder and 1 chopped frozen banana.

Rocket Fuel by Matt Kadey

In Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.

Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

Apple Crisp Smoothie

For another installment of #makeyourownfuelfridays, I’m combining recovery nutrition and dessert in one with this crave-worthy apple crisp smoothie. Each sip has a winning mix of carbs, protein and fats to make it easier to rebound from a sweat session.

To freeze apples for smoothies simply cut up fresh apples into chunks, spread them out on a baking sheet and place in the freezer until frozen solid. Transfer the frozen apple chunks to a zip-top bag or other sealed container and stash in the freezer until ready to use.

Apple Crisp Smoothie

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3/4 cup milk of choice

1/2 cup plain Greek or Skyr yogurt

3 tablespoons rolled oats

2 tablespoons walnuts or pecans

2 teaspoons maple syrup

1/2 teaspoon vanilla extract

1/4 teaspoon cinnamon

1/4 teaspoon ginger powder

1/8 teaspoon nutmeg

1 frozen chopped apple

Place all of the ingredients in a blender container in the order listed and blend until smooth.

Rocket Fuel by Matt Kadey

In Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.

Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

Recipe: PB & J Chia Pudding

Studies show that the texture of the food we eat can play a big role in how satisfying we find it. Which is why chia puddings have become one of my go-to workout recovery eats and why they are featured in the pages of my book Rocket Fuel. There is something deliciously satisfying about spooning up a thick and creamy pudding after sweating it out, especially when it’s packed with the necessary carbs, proteins, and fats needed to recharge.

This version for #makeyourownfuelfridays is definitely reminiscent of everyone’s favorite childhood sandwich. Blending in a bit of peanut butter powder makes it tastes extra, well, peanuty. If you like, raspberries can replace the strawberries, maple syrup can be used instead of honey and, for something a little more decadent, ricotta cheese can stand in for Greek yogurt. For extra crunch, I like to sprinkle on cacao nibs and unsalted roasted peanuts just before serving.

PBChiaPudding1a

2 cups fresh or frozen (thawed) strawberries

3/4 cup milk

3/4 cup plain Greek yogurt

1/4 cup peanut butter

2 tablespoons peanut butter powder (optional)

1 tablespoon honey

1 teaspoon vanilla extract

1/2 teaspoon cinnamon

6 tablespoons cup chia seeds

Place strawberries, milk, yogurt, peanut butter, peanut butter powder if using, honey, vanilla, cinnamon and a pinch of salt in a blender container and blend until smooth. Divide among 2 jars. Add half of the chia seeds to each jar, seal shut and shake.

Chill for at least 3 hours and up to 3 days.

Rocket Fuel by Matt Kadey

In Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.

Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

Recipe: Ginger Sweet Potato Drinking Soup

A while ago I received some samples of a brand of bottled soup that I was supposed to drink from a bottle instead of serving it from a bowl with a spoon in hand. At first, I thought the idea of drinking soup was a food trend that needed to disappear fast. But I was blown away by how awesome all the different flavors tasted. I idea behind drinking soup is that you basically take a bunch of ingredients, blend them up and then sip what is essentially a whole food juice. Gazpacho would be a good example. The benefit is that you drink the whole vegetable or fruit instead of just the juice pressed from it. Brilliant!

For some time now, I’ve wanted to try making my own drinking soup. And now in the grips of winter why not blend one up with a payload of immune-boosting vitamin A for #makeyourownfuelfridays. This mixture has just the right amount of sweetness and gingery zing. Plus it’s crazy easy to make. Simply simmer up your veggies and then blend with sweet cider. Each sip is like a fountain of youth. I’ve been drinking it after sweat sessions on the bike trainer to help my body feel recharged. You could also warm the soup on the stovetop and serve in a mug instead of a glass.

If not using cider, try adding a couple chopped apples to the simmering vegetables after about 15 minutes on the stovetop and then blend the whole thing with 1 cup water.

Ginger Sweet Potato Drinking Soup

SweetPotatoSoup

1 pound sweet potato, peeled and diced (about 3 cups)

2 medium carrots, peeled and chopped

1/4 cup sliced ginger

1/2 teaspoon salt

1 cup apple cider

1/2 teaspoon cinnamon

Place sweet potato, carrots, ginger, salt and 3 cups water in a medium saucepan. Bring to a boil, reduce heat and simmer covered until vegetables are very tender, about 20 minutes.

Place contents of pan including any remaining water in a blender container along with cider and cinnamon; blend until very smooth.

Chill for 2 or more hours before serving.

Rocket Fuel by Matt Kadey

In Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.

Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

Recipe: Mini Beet Blueberry Muffins

As an addition to my #makeyourownfuelfridays line-up, these mini muffins are a great pre-workout nibble or healthy snack at any time of the day. The beets lend the muffins a fun rosy color and added sweetness, but won’t make each bite taste to beety. You can roast or steam your own beets, but an increasing number of supermarket produce departments are carrying pre-cooked beets for convenience.

You’ll find more baby muffins to help power your adventures in the pages of Rocket Fuel.

Mini Beet Blueberry Muffins

BeetMuffins1a

1 cup all-purpose flour

1 cup whole wheat flour

1 teaspoon allspice

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 cup blueberries

1/2 cup milk

1/2 cup plain yogurt

1 large egg

2 medium-sized cooked beets

1/3 cup maple syrup

1/3 cup sugar

Preheat oven to 350F. Stir together flours, allspice, baking powder, baking soda and salt in a large bowl. Stir in blueberries.

Place milk, yogurt, egg, beets, maple syrup and sugar in a blender container and blend until smooth. Add beet mixture to flour mixture and stir gently until everything is moist.

Divide among 24 mini muffin cups and bake for 18, or until muffins are set in the middle. Let cool for a few minutes before unmolding and cool further on a metal rack.

Rocket Fuel by Matt Kadey

In Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.

Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

Recipe: Warm Cider Pumpkin Smoothie

Things are getting chilly up here in Ontario, which means I’m looking for ways to take the frost out of my smoothies. It’s no secret that I’m a big fan of blended drinks as a way to kickstart recovery from a spirited workout, but when the snow starts flying  I don’t always crave a cold drink. So I’m turning up the heat on #makeyourownfuelfridays with this toasty apple cider smoothie with just the perfect hint of pumpkin sweetness. Greek yogurt adds muscle-mending protein and the nut butter is here for satiating fats. The spices and vanilla make it taste oh-so seasonal.

Most often, I’ll make this ahead of my workouts and then pour into my trusty Hydro Flask so it’s ready to go soon after I hop off the trainer – yep, I’m a bit of a wimp when it comes to riding outside in the cold.

This would also work with cooked butternut squash or sweet potato.

CiderSmoothie2a

Warm Cider Pumpkin Smoothie

CiderSmoothie1a

1 cup apple cider

1/4 cup water

1/2 cup plain Greek yogurt

1/4 cup pumpkin puree

2 teaspoons almond butter or walnut butter

1/4 teaspoon vanilla extract

1/4 teaspoon cinnamon

1/4 teaspoon ginger powder

  1. Place apple cider and water in a saucepan and warm until it just reaches a simmer.
  1. Pour apple cider mixture into a blender container and add remaining ingredients. Blend until smooth.

Recipe: Peanut Butter Yogurt Dip

Over at Instagram, I’ve started #makeyourownfuelfridays with the goal of building on the momentum of taking the time to craft your own exercise fuel. After all, that is what my book Rocket Fuel is all about. So each Friday, I’ll post a recipe on my Instagram feed (@rocketfuelfood) that is ready to make any weekend workout or adventure extra delicious. I’ll also likely post the recipe on this site as well.

This dip tastes sinful, but works as a great post-workout treat or pre-workout energizer. I love the sweet natural sugar energy that the apple dippers provide. You can also slather it on rice cakes or go crazy and plunk in a hunk of dark chocolate. The dip will also work with almond butter. There are a few brands of apple chips on the market, but I always seem to go back to the crunchy unsweetened ones from bare.

PBYogurtDip2a

If you have pictures of fuel recipes you’d like to share on any given Friday please fire up Instagram and send them to #makeyourownfuelfridays.

Peanut Butter Yogurt Dip with Apple Dippers

PBYogurtDip1a

1/3 cup peanut butter

1 tablespoon honey

1/2 teaspoon cinnamon

1 cup plain Greek or Skyr yogurt

Pinch of salt

1/2 teaspoon vanilla

Apple chips

Place peanut butter, honey, cinnamon and a pinch of salt in a small saucepan. Heat over medium until creamy and honey has melted into peanut butter. Alternatively, place items in a small microwave safe bowl and heat on high for about 20 seconds.

Place yogurt in a bowl and stir in peanut butter mixture and vanilla until smooth.

Serve dip with apple chips.

Rocket Fuel by Matt Kadey

In Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.

Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
MatthewKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

Great Balls of Energy

Is it just me, or does it seem that in social media circles balls have supplanted bars when it comes to homemade snack fuel. Unlike avocado toast, this is one trendy kitchen creation I’m happily embracing. For the most part, balls can be easier to whip up than DIY bars and it’s really easy to just to grab one or two from the fridge when you need a pre-exercise energy boost or to help get you through the afternoon slump.

With that said, here are the latest batch of tasty balls I’ve been popping in my mouth to energize my fall rides.

Mango Chia Balls

1 1/2 cup unsalted roasted cashews
1 1/2 cups dried mango
1 cup pitted dates
1/3 cup dried coconut
1/4 cup chia seeds
Zest of 1 lime
Juice of 1/2 lime
1 teaspoon ginger powder
1/8 teaspoon salt

Place cashews in a food processor container and blend until you have small pebbles. Add remaining ingredients and blend until mixture sticks together when pressed between your fingers.

Using damp hands, roll mixture into 1-inch balls. You should get about 20 balls. Keep chilled.

Chocolate Tahini Balls

1 cup pitted dates
1/3 cup cocoa powder
1/4 cup tahini
Zest of 1 orange
1 teaspoon vanilla extract
2 tablespoons sesame seeds

Place dates in a food processor container and blend until dates are pulverized and beginning to form a pasty mixture. Place cocoa powder, tahini, orange zest, vanilla and a couple pinches salt in container and blend until mixture sticks together when pinched between your fingers.

Spread sesame seeds out on a plate. Roll date mixture into balls about the size of golf balls, adding more sesame seeds to plate as needed. You should get about 10 balls. Keep chilled.

Banana Date Energy Balls

1 cup pitted dates
1 cup baked banana chips (such as the brand bare)
1/2 cup rolled oats
1/3 cup unsalted roasted sunflower seeds
1/3 cup nut or seed butter of choice
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/4 cup mini chocolate chips (optional)

Place dates in a bowl, cover with warm water and let soak 15 minutes.

Drain dates and place them in a food processor container along with banana chips, oats and sunflower seeds. Blend until mixture is pulverized. Add nut or seed butter and vanilla and blend until mixture sticks together with pressed between your fingers. If using, pulse in chocolate chips.

Form into 1-inch balls. You should get about 14 balls. Keep chilled.

Rocket Fuel by Matt Kadey

In Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.

Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
MattKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

Peach Rocket Fuel

For me, a perfectly ripe local peach is one of the sweetest treats of flip-flop season. Their season is fleeting up here in Ontario so when August rolls around I’m working the stone fruit into my recipes anywhere I can. While a very sensible way to eat a hazardously juicy peach is by simply leaning over a kitchen sink with napkin nearby, I’ve also found a number of tasty ways to turn peaches from the farmers’ market into optimal recovery fuel.

Recharge with these recipes and you’ll be peachy keen to make them again and again.

Peaches and Cream Soaked Oats

Scoop this up for breakfast or after a hard workout – either way your taste buds won’t be disappointed.

1/2 cup rolled oats
1/4 cup plain or vanilla protein powder
2 teaspoons chia seeds
1/2 teaspoon ground allspice
2/3 cup low-fat milk
1 small peach, chopped
1 tablespoon chopped almonds
1 tablespoon coconut flakes or chips (optional)
1 – 2 teaspoons maple syrup

In a bowl or half pint glass jar, stir together oats, protein powder, chia seeds and allspice. Stir in milk and then top with peaches, almonds, coconut if using and maple syrup. Cover and let soak overnight in the refrigerator.

Minty Peach Cheesecake Smoothie

This smoothie, which provides a winning mix of recovery protein and carbs, tastes like summer in a glass.

1/2 cup milk of choice
1/2 cup ricotta cheese
1 peach, pitted and quartered
1/4 cup fresh mint
2 tablespoons hemp seeds (hemp hearts)
1/8 teaspoon almond extract (optional)
1 small frozen banana

Place all of the ingredients in a blender container in the order listed and blend until smooth.

Peach Toast

I can think of no better way to kickstart recovery than grabbing hold of this fully-loaded toast. It’s a delicious mix of creamy and sweet only made better by some nutty crunch. If you like, ricotta cheese can replace the cream cheese.

1 slice bread, toasted
2 tablespoons cream cheese
1 teaspoon orange zest (optional)
1/2 peach, sliced
1 tablespoon pistachios
2 tablespoons sliced basil
1 teaspoon honey

Spread cream cheese on toast and top with orange zest if using, peach slices, pistachios and basil. Drizzle on honey.

Rocket Fuel by Matt Kadey

In Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.

Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
MattKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.