ROCKET FUEL Recipe: Hot Chocolate Recovery Smoothie

After a crisp late-fall run or a full day of cross-country skiing, you’re not likely to be craving a frosty drink. That’s the beauty of this smoothie: It’s reminiscent of hot chocolate but with the carbs and protein needed for recovery.

Enjoy this free recipe from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative, and convenient recipes to power your everday exercise and weekend adventures. Take a look at Rocket Fuel!

Rocket Fuel by Matt Kadey RF Hot Chocolate Recovery Smoothie

Rocket Fuel by Matt Kadey

Serves 1

1 1/2 cups water
1/4 cup milk powder
1 small banana
1 tablespoon unsweetened cocoa powder
1 scoop protein powder of choice
2 teaspoons almond butter or other nut butter
1/2 teaspoon vanilla extract or peppermint extract
1/4 teaspoon cinnamon
Pinch of chili powder or cayenne powder (optional)

Heat water in a kettle to desired temperature. Place water in a blender along with remaining ingredients and blend until smooth. Consume immediately or transfer to an insulated drink container to keep warm until after your workout.

Rocket Fuel by Matt KadeyIn 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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ROCKET FUEL Recipe: Turkey Muffins

If your workout was dominated by a sweet deluge of gels and chews, these savory muffins will offer your palate a shred of comfort. They’re a tasty reward for getting through a tough workout, and they also contain a notable amount of protein to fire up muscle recovery and growth. They’re especially good when warmed in the microwave and then adorned with a touch of butter.

Enjoy this free recipe from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative, and convenient recipes to power your everday exercise and weekend adventures. Take a look at Rocket Fuel!

Rocket Fuel by Matt Kadey RF Turkey Muffins

Rocket Fuel by Matt Kadey

Serves 12

2 teaspoons + 1/4 cup canola, grapeseed, or light olive oil
1 pound lean ground turkey
1 1/2 cups whole wheat pastry flour
1 tablespoon dried sage or 2 tablespoons chopped fresh sage
2 teaspoons garlic powder
1 tablespoon sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
2 large eggs
1 cup grated Parmesan cheese
1 1/4 cups 2% plain yogurt

Heat 2 teaspoons oil in a skillet over medium heat. Add turkey and cook until no longer pink, breaking up the meat into small pieces as it cooks. Remove turkey from pan and let cool.

Preheat oven to 350° F. In a large bowl, mix together flour, sage, garlic powder, sugar, baking powder, and baking soda. In a separate bowl, lightly beat eggs. Stir in cheese, yogurt, and 1/4 cup oil. Add wet ingredients to dry ingredients and mix gently. Fold in cooked turkey.

Divide mixture among 12 standard-sized silicone or greased metal muffin cups and bake for 20 minutes, or until a toothpick inserted into the center of a muffin comes out nearly clean. Let cool for a few minutes before unmolding and cooling completely on metal racks. Chill for up to 5 days or freeze for up to 1 month.

Rocket Fuel by Matt KadeyIn 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.

 

ROCKET FUEL Recipe: Toast Stacks

No offense to peanut butter, but when it comes to recovery toast you can stack on a more inspiring combination of ingredients to deliver the carbs and protein you need to revive after a tough workout. Enjoy these even more by using crusty bread from a local artisanal baker. For an even bigger dose of recovery carbs, use a toasted bagel.

Enjoy this free recipe from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative, and convenient recipes to power your everday exercise and weekend adventures. Take a look at Rocket Fuel!

Rocket Fuel by Matt Kadey Toast Stacks

Serves 4

4 thick slices of bread, toasted

GOING BANANAS

BASE
1 ripe avocado, mashed
1 small ripe banana, mashed
Juice of 1/2 lime
1/4 teaspoon chili powder
1/8 teaspoon salt

TOPPING
2 cups sliced roasted chicken
1/4 cup cilantro

JUST PEACHY

BASE
1 cup reduced-fat ricotta cheese
2 tablespoons prepared pesto

TOPPING
2 peaches, sliced
1/4 cup sliced almonds

COTTAGE COUNTRY

BASE
1 cup reduced-fat cottage cheese
1 cup fresh raspberries
2 teaspoons lemon zest

TOPPING
1/4 cup chopped walnuts
1/4 cup sliced fresh mint

GO FISH

BASE*
1/2 cup reduced-fat sour cream
1/2 cup peppadew peppers or roasted red pepper
1/3 cup oil-packed sun-dried tomatoes
1 garlic clove
1 tablespoon red wine vinegar
1/2 teaspoon fennel seeds (optional)
1/4 teaspoon salt

*Combine ingredients in blender or food processor

TOPPING
2 (4.3-ounce) cans sardines packed in water
1/4 cup sliced Kalamata olives
1/4 cup chopped flat-leaf parsley

BEAN GOOD

BASE
1 cup fat-free refried beans

TOPPING
1 avocado, sliced
1 cup sliced mango
2 ounces diced feta cheese (about 1/2 cup)
Squirt of lime juice

If your chosen flavor option’s base has more than one ingredient, stir them together before applying. Apply an equal amount of a base and topping combo to each piece of toast.

Rocket Fuel by Matt KadeyIn 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.

 

ROCKET FUEL Recipe: Graham Cracker Pumpkin Butter Smash

Good for more than s’mores, graham crackers are a great vehicle for transporting this velvety pumpkin butter into your body for a shot of pre-workout carbs. You can now even find gluten-free graham crackers. These can also work for fueling as you push the pace during a workout, but keep in mind that the crackers won’t stay crispy for very long once the pumpkin butter is applied.

Enjoy this free recipe from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative, and convenient recipes to power your everday exercise and weekend adventures. Take a look at Rocket Fuel!

Rocket Fuel by Matt Kadey RF Graham Cracker with Peanut Butter Pumpkin

Serves 8

1 (14-ounce) can pure pumpkin puree
1/3 cup brown sugar
1/3 cup apple cider
1/2 teaspoon ground ginger
1/2 teaspoon cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon nutmeg
1 teaspoon vanilla extract
1 tablespoon fresh lemon juice
32 graham crackers

Place pumpkin, sugar, cider, ginger, cinnamon, cloves, and nutmeg in a medium-sized saucepan. Bring to a boil over medium-high heat, reduce heat to medium-low, and simmer until the mixture is thickened, about 30 minutes. Stir the pumpkin butter frequently during cooking and keep the lid slightly ajar to help steam escape yet still avoid splatter—a wooden spoon handle can help with this. Stir in vanilla, lemon juice, and a pinch of salt. Let pumpkin butter cool to room temperature. Transfer to a container and keep chilled for up to 2 weeks.

To serve, spread some pumpkin butter on a graham cracker and top with another cracker.

Rocket Fuel by Matt KadeyIn 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.

 

ROCKET FUEL Recipe: Sweet Potato Tots

Tender on the inside with a nutty crisp on the outside, these energy bombs flip a switch that tells your body to mover harder, faster, and longer. So grab a bunch and get out there. The secret ingredient is coconut flour, which works its magic to absorb some of the excess moisture from the mashed potato so the tots will firm up and better keep their shape during transport. To make these even more crave-worthy, mix a couple of tablespoons of molasses into the potato mash.

Enjoy this free recipe from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative, and convenient recipes to power your everday exercise and weekend adventures. Take a look at Rocket Fuel!

Rocket Fuel Recipe Sweet Potato Tots by Matt Kadey

Dairy-free, Gluten-free, Paleo-friendly, Vegan or Vegetarian
Servings: 12
Active Time: 25 min.

1½ pounds sweet potatoes (about 2 medium-sized), peeled and cubed
¼ cup coconut flour
½ teaspoon cinnamon
¼ teaspoon salt
¾ cup finely chopped pecans
2 tablespoons coconut sugar or brown sugar

Steam or boil sweet potatoes until fork-tender. Place cooked sweet potato in a bowl and mash until smooth. Stir in coconut flour, cinnamon, and salt. In a separate small bowl, stir together pecans and sugar.

Preheat oven to 375°F and line a baking sheet with parchment paper or a silicone baking mat. Scoop out sweet potato mixture by the tablespoon and roll between hands into a cylindrical shape. Roll in pecan mixture and place on baking sheet. Chop more pecans if needed. You should have about 24 tots.

Bake for 40 minutes, flipping halfway, or until golden on the outside. They will firm up further upon cooling. Tots can be kept in the refrigerator for up to 5 days. If you want to enjoy them warm as a snack, simply microwave tots for about 30 seconds.

Game Changers: Season with allspice instead of cinnamon + Use finely chopped walnuts instead of pecans + Substitute date sugar for coconut or brown sugar

Rocket Fuel by Matt KadeyIn 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.

ROCKET FUEL Recipe: Apple Sandwiches

APPLE SANDWICHES

This riff on iconic PB&J is great for both gym bags and lunch boxes. The dynamic duo of apple and figs provides carbs to give you the little rev your body needs. You can add extra crunch by sprinkling on some granola.

Enjoy this free recipe from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative, and convenient recipes to power your everday exercise and weekend adventures. Take a look at Rocket Fuel!

Rocket Fuel Recipe Apple Sandwiches by Matt Kadey, RD

Dairy-Free, Gluten-Free, Paleo-friendly, Vegan or Vegetarian
Servings: 6
Active time: 15 min

½ cup dried figs, stems removed
¼ teaspoon cinnamon
1 teaspoon grated fresh ginger
1 teaspoon lemon zest
3 tablespoons peanut butter or other nut butter
2 large apples, cored and sliced into six ¼-inch-thick rounds*

* If not eating right away, you can brush the apple slices with a solution of 3 tablespoons water and 1 tablespoon lemon juice to slow browning.

Place figs in a bowl, cover with 1 cup boiling water, and let soak 30 minutes. Place figs, the soaking liquid, cinnamon, ginger, lemon zest, and a pinch of salt in a blender and blend until slightly chunky.

Let cool. Jam can be chilled for up to 10 days.

Spread about 1 ½ teaspoons nut butter and 1 tablespoon fig jam on one apple slice and top with another apple slice. Repeat with remaining apple slices and filling as needed.

Use store-bought berry jam or cherry preserves instead of the fig mixture + Replace nut butter with coconut butter or seed butter.

Rocket Fuel by Matt KadeyRocket Fuel: Power-Packed Food for Sports and Adventure by Matt Kadey, RD, is an ingenious new cookbook of delicious real-food snacks that are timed to fuel whatever thrills you. Rocket Fuel will be available in spring 2016 in bookstores, outdoors stores, and online. Preorder now from VeloPress, Amazon, Barnes & Noble, local booksellers, and Chapters/Indigo.

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.

Portable Power

It seems that there is no end to the interest in transporting tasty treats from the kitchen to the trail. Recently, I was asked by Alive magazine, a publication I have worked with for many years, to put together a collection of portable nibbles that can help people stay energized during their summer adventures. The idea is that you need not rely solely on packaged energy foods to keep your gas tank from hitting red. It very much aligns with the premise of my book ROCKET FUEL.

From Curry Apricot Bars to Mocha Crepes, click here to head over to the Alive website to find this collection of recipes (and admittingly, more appetizing food photography) to help you keep up the pace all summer long.

Sweet Potato Energy Bites

SweetPotatoBalls1a

Chocolate Hummus Stuffed Dates

HummusDates1a

Curry Apricot Bars

CurryApricotBars1a

Mocha Crepes

MochaCrepes1a

Mini Trail Mix Muffins

TrailMixMuffins1a

Recipe: Pesto Mini Pancakes

The weather has finally become more conducive to longer outdoor workouts up here in Ontario, which means I have an appetite for stuffing some tasty fuel in my jersey pocket or backpack for those times when I’m happily spending a few hours on the saddle or walking in the woods. And of course, that means getting in the kitchen and rustling up some DIY rocket fuel.

When looking back at the recipes I developed for ROCKET FUEL, I always have a soft spot for the small pancakes, known in Russian parlance as blini, that I still use regularly to energize my rides. Since then, I”ve had a great time in the kitchen scheming up some new ways to flavor the bite-sized rounds. These savory baby pancakes offer up a respite from the sweetness that often dominates most endurance fuel. Pesto provides bright flavor, while those little chunks of sun-dried tomato offer up some palate-awakening umami. And I’ve even been known to slide a couple slices of cheese between two pancakes – I can think of no better way to slay mid-workout hunger. Great for the drive home from the mountain bike trails, too. Use store-bought pesto, or go ahead and blitz up your own for even fresher flavor.

For transport, you can simply slide a few of the savory pancakes into a small zip-top bag. But my preferred method is to use the eco-friendly reusable wraps from Abeego. These beeswax wraps are especially handy when I’m stuffing something between the mini pancakes and want to keep everything held together.

Pesto Mini Pancakes

1 cup all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
3/4 cup milk or unflavored nondairy milk
2 tablespoons pesto
1/3 cup finely chopped oil-packed sun-dried tomatoes
2 teaspoons butter or oil

Combine flour, baking powder, baking soda, and salt in a large bowl. In a separate bowl, gently beat together eggs and milk. Whisk in pesto. Add wet ingredients to dry ingredients and stir until smooth. Stir in sun-dried tomatoes. Let batter rest 10 minutes.

Heat butter or oil in a skillet over medium heat. By the tablespoonful, drop batter into pan and heat mini-pancakes until edges begin to turn inwards and bubbles form on the surface, about 2 minutes. Flip over and cook for 1 minute more. Repeat with remaining batter, adding more butter or oil to pan as needed. Let prepared pancakes cool, preferably on a wire rack. You should get at least 22 mini-pancakes.

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.

Recipe: Strawberry Chia Pudding

Smoothies will continue to be one of my go-to recovery options, but sometimes after a hard ride battling the winds that are a frequent foe here in the Ontario countryside I crave something that feels a little more substantial. Enter this guise of chia pudding. The lofty amounts of soluble fiber in chia forms a gel when mixed with liquid, which is easily exploited to make spoonable nourishment with a tapioca-like texture.

The strawberries provide recovery sugars and antioxidants, yogurt gives your weary muscles some much needed protein, chia seeds offer up essential omega fatty acids and a range of must-have minerals, and chocolate is just awesome. And there is no reason why this pudding can’t serve as a make-ahead breakfast option. Topping options include sliced fresh strawberries, chopped nuts like pistachios, coconut flakes, and even crunchy granola. If desired, raspberries can replace strawberries and you can stir in dark chocolate chips instead of chopped chocolate.

By far, my favorite jars for making chia pudding as well as any overnight oat recipes are the Ball 16 ounce wide mouth glass jars. The large opening makes it easy to add in all the necessary ingredients and they have plenty of room for digging around with your spoon.

Look for more chia seed pudding recipes to fuel your adventures in the pages of ROCKET FUEL.

Strawberry Chia Pudding

StrawberryChiaPudding1a

2 cups fresh or frozen (thawed) strawberries
3/4 cup milk or plain non-dairy milk
3/4 cup plain yogurt
1 tablespoon honey or maple syrup
1/2 teaspoon vanilla extract
¼ cup chia seeds
1 ounce chopped dark chocolate

Place strawberries, milk, yogurt, honey or maple syrup, vanilla and a pinch of salt in a blender and blend until smooth. Divide among 2 jars. Add half of the chia seeds and chocolate 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:
MattKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.