Power Bar!!

This bar is perfect on the run or to have before or after a training. Packed with protein, nuts and seeds and also gluten and refined sugar free aaaand tastes amaaaazing 🙂

Ingredients
1/2 cup nuts
1/4 cups sunflower seeds
5 medjool dates
1/4 cup coconut
1/4 cups oats
2-3T Cacao powder
1-2scoops chocolate protein powder
1/4 cup melted coconut oil
1-2T honey (optional)

Method
Blend everything in the blender or food processor until small crumbs. Melt coconut oil and pour through the dry mixture. Add honey if you want it a little bit sweeter. Press Into a dish and place into fridge to set 🙂

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7 Ways to deal with travel food + great snack ideas

We have put together a bunch of our favourite travel tips and tricks when dealing with ‘plane food’ because sometimes you don’t get enough (athletes tend to eat more than normal population) or you don’t like the option your given or the food just does not look appealing and you’d rather eat some more shall we say nutritious and wholesome (i.e. not a microwave meal with overcooked veggies, stale bread, chemical laden and over processed foods) Plus as we are both heading away next week to Europe for a while so though it was perfect timing!!

BREAKFAST 

1. Take a container of homemade meusli (can easily pack in a zip lock bag or container to throw away)

2. Take plain oats and ask for some hot water to make your own porridge. Even add the jam, peanut butter or honey your given with your plane food breakfast to add some flavour

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LUNCH & DINNER

3. Make & take your own and pack in air tight containers for the trip once you’ve eaten you can through them out too creating more baggage space. Some idea’s could include;

  • Quinoa Salads with leafy greens, lemon juice + olive oil, capsicum, tomato, avocado
  • Hard boiled eggs to add for protein to meals
  • Roast veggie salads
  • Any type of green salad, carrots, cucumber, cheeses, nuts, seeds, dressing

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SNACKS

4. Fruits!!! Apples, berries, oranges, bananas (although they squash easily in your carry on bag), mandarins, pears, fresh dates.

5. Nuts & mixes. take a zip lock bag with one type of nut or a variety can even add in coconut, dried fruits, seeds and spices. Almonds, Brazil, cashew, walnuts, pumpkin seeds, sunflower seeds, sesame seeds, cinnamon, real sea salt, coconut chips or flakes, cranberries, raisins, apple, banana chips, dates

6. Bliss balls & protein balls make some snack size balls to take with you on the plane and snack on them when you get hungry or want that sweet treat or chocolate hit with a pure cacao bliss ball or blueberry protein balls

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Bonus tip! Check out our range of yummy slices, bars and baked goodies as well for some great snack ideas to take with you, simply wrap in glad wrap, or a zip lock bag even small containers that you can dispose of once finished. Only problem is what you make now…. 😉

FLUIDS & HYDRATION

7. Take one or two large, I mean 1 litre + drink bottle on the plane and just keep drinking. As planes are very dehydrating and dry on our bodies due to constant air conditioning. Ask for refills.

Bonus Tip – Drink herbal tea, like green tea for its detoxifying properties. Plus it varies it up from having plain water.

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FAILS…

Do not take LIQUIDS! Megs found out the hard way and had to scull yogurt before going through customs haha!
LiquIds include anything that has mls written as the packaging measurement
Eg. water, milk, yoghurt, smoothies,

 

Hope this was helpful and you got some useful ideas for travelling aboard 🙂 Let us know wht your travel tips are when it comes to plane food and preparing your own.

Megs and Soph x

Chocolate Ginger Muesli Crunch

INGREDIENTS

  • 2 cups whole oats
  • 1+cups shredded coconut, coconut chips
  • 1/2 cup seeds (pumpkin, sunflower)
  • 1/2 – 1 cup nuts chopped (walnut, almonds, brazil)
  • 1/2 cup coconut oil (olive oil works to)
  • 2 Tbsp coconut sugar or 2 T honey/maple syrup
  • 2 tsp ginger (more or less depending on how much you like ginger)
  • 2 Tbsp cacao (cocoa works well too)
  • 1 tsp real sea salt
  • handful cacao nibs (optional)

METHOD

  1. Combine all dry ingredients in an oven tray
  2. Melt coconut oil and honey if using together over low heat.
  3. Add oil to dry muesli and combine well
  4. Bake for 5 minute intervals, tossing frequently to prevent burning.
    Note: try adding the coconut chips if using half way through toasting as they toast much quicker than oats and burn slightly.
  5. Take out and let cool.
  6. Store in an air tight container or glass jar (Love them!)
  7. Serve with yogurt, fruit pieces, plain or I personally love it when its socked in milk for about 5-10 minutes, making it like chocolate milk with a touch of ginger. Delicious!!! 🙂

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Megs and Soph x

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Here goes the final recipe for those Ginger crunch lovers!! We hope you enjoy it as much as we did :)

Raw Ginger Crunch

Ingredients
Base: (Dry)
1/2 Cup Almonds
1/2 Cup Walnuts
1 cup Oats
2 heaped tsp Ginger

(Wet)
10 dates (Soaked in hot water beforehand)
1/4 cup Almond Milk
1/4 cup coconut Oil
2 tsp Honey or Maple syrup
2T coconut sugar

Method:
Blend dry ingredients first in food processor or blender until you have a Crumbly texture.
Add in the dates and blend again.
Add in the rest of the dry ingredients until you have a nice slightly damp texture. You may want to add in more almond milk if it’s to dry. Press into a square dish lined with baking paper. (Saves having to scrub for hours haha).

Icing
Ingredients:
1/4 cup Coconut oil
2-3T honey
4 tsp ginger

Method:
I melted all the ingredients in a pot and then I actually put in the freezer for a few minutes to thicken it up before spreading over the base.

Place in the fridge and then cut into slices when your ready and devour!! Just to warn you If your a huge ginger crunch fan like myself…. It does NOT LAST LONG haha 🙂

Were excited to hear about how you guys like this recipe 🙂 we’d love to see your pictures to so send them in if you want 🙂
Meg’s and Soph xx

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Once In A Blue Moon Slice

This refreshing creamy blueberry slice with a crunchy chocolate base is heavenly and ridiculously simple to make!

INGREDIENTS Base

  • either use the bliss ball recipe or use this
  • 1 cup nuts
  • 1 cup oats
  • ¼ cup buckwheat grouts optional to make it nice and crunchy
  • 1 cup dates (if dried sock in water for 15+ minutes) or use 7-10 medjool dates de-pitted
  • 1-2 T cacao powder (cocoa powder works too)
  • up to ¼ c water

METHOD for Base

  1. Blend oats, nuts cacao until small crumbs
  2. Add dates and blend
  3. Once all dates broken down slowly add water until the mixture holds together when squeezed
  4. Press mixture into a lined container with baking paper and firmly press together evenly

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INGREDIENTS Topping

  • 1 c frozen blueberries
  • 1 banana fresh
  • 1/3–1/2 cup coconut cream
  • 2-3 fresh dates
  • 1/2 – 1 t vanilla (optional)
  • ½ lemon juiced

METHOD Topping

  1. Blend all together until super smooth
  2. Pour on top of the base layer
  3. Store in the freezer to set
  4. Serve after 10 minutes left out of the freezer before eating to prevent frozen teeth and you can taste the flavours fully

(Note: may melt quickly too)

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Megs and Soph x

 

6 Fluid Fit Tips

1. Start your day with a warm freshly squeezed lemon water. Simply fill a glass with warm, not hot to prevent burning your mouth or destroying all the alive enzymes including vitamin C from the lemon, cut one lemon in half and squeeze all the juice into the water and Drink up!

2. Drink lots of water throughout the day. Aim to drink AT LEAST 2 Litres of pure water a day this may sounds like a lot but when you break it down it’s not at all. I’ll simply for you… 1 glass when you first wake up, 1 glass with breakfast or about hour after, 3 just before morning tea. If your exercising you it is essential that you drink more as well, your loosing more water through sweating so get drinking, p.s. you will need to replace your electrolytes too.

4. Avoid drinking lots of water during or ½ hour after a meal it slows down the digestion process because it’s so much fuller and diluted in your poor wee tummy so it has to work extra hard to process it all. So ½ hour before a meal is great and you may actually not of been that hungry but rather dehydrated in the first place. Add a little Apple Cider Vinegar to a glass of water 1/2hour before a meal will help with digestion.

5. Green Tea and other herbal teas are a great way to naturally help detoxify your body without the caffeine hit from coffee’s or energy drinks which spike your energy levels giving you ups and dan throughout the day or even those ‘energy’ sugary drinks that will easily go over and above your daily recommended intake for sugar (thats crazy right!?) Herbal tea’s will leave a calming effect in your probably already stressful modern day life. P.s. they also help motion in the bowel region too so they’re great for when your feeling a bit blocked up.

6. Are you dehydrated? You know that feeling when your mouth feels dry and you really crave fluids… Yes? Well you’ve already hit a mild dehydration, our bodies are pretty amazing at telling us we need really. Best way to tell if your truly dehydrated is checking your pee colour, yup the yellower it is the more dehydrated you are so optimally your pee should be close to a clear colour, pale yellowish not fluro!

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