Sally’s Raw Berry Slice

Ingredients BASE 1 cup raw brazil nuts 12 Medjool dates pitted 2 tablespoons almond paste 1 teaspoon cinnamon pinch of salt 2 tablespoons raw Cacao   TOPPING 1 cup raw cashews 2 cups mixed berries (frozen if fine) 2 tablespoons of pure maple syrup 2 tablespoons of coconut oil ½ teaspoon pure vanilla Instructions Mix […]

Sally’s Oat, Nut, Goji Granola Magic

Ingredients 1 cup rolled oats (or if want to make gluten free, can replace with quinoa flakes) 1.5cups raw mixed nuts 1.5 cups puffed quinoa 1/2 cup goji berries 1/4 cup cranberries 1 tablespoon mesquite powder 1/4 cup chia seeds 1 teaspoon cinnamon 2 table spoons coconut oil 1 tablespoon of honey Instructions Blitz the oats and […]

Some More Shakes to Get You Going…

Banana and Strawberry Low Fat Milk Freezie 1 medium banana 10 medium strawberries (frozen) 1 cup low fat milk Instructions Blend ingredients together. Makes one serve. Nutritional Analysis for One Serve Energy 995kj (238 cal) Carbohydrate 37g Protein 13g Fat 3.4g Calcium 294mg Dietary Fibre 4g Sodium 103mg Banana Low Fat Smoothie 1 Medium Banana […]

Mixed Berry Antioxidant and Mood Shaker

Picture for Blake Tooth. Me drinking with another Waikerian and someone I admire for their sporting achievements, Mark Riccuito. Ingredients 2 cups low fat soy milk (or use other milk e.g. cow’s, lactose free milk etc.) 1 cup frozen mixed berries 1 Tbsp Mesquite Powder 1 Tbsp Cocoa Nibs Instructions Blend ingredients together and there […]

Sally’s Chia Seed Pudding

Ingredients 400ml coconut milk 1/4 cup chia seeds Splash of vanilla 1 Tablespoon honey Instructions Mix ingredients together. Put in glasses and refrigerate for at least 2 hours. Sally’s Tips I prefer to leave it overnight to set but just give it a mix a few hours after being in the fridge Melt the honey first […]

Food Intolerance Recipes shared by Ultra Trail Runner, Sue Coad

Sue Coad is a long term and valued client of Nutrition Strategies. She will be sharing a series of recipes that she has constructed over time in relation to some of her food intolerances. Sue manages with her natural food chemical intolerances such as salicylates, glutamates, amines, food colourings and additives and also affected by […]

Icy Cold, Refreshing Banana Cinnamon Honey Shake

Good one for rehydrating and re-fueling after tough workout. You can add 1 x small tub (200g) low fat yoghurt to this meal or snack and it will then get you 20g of high quality protein and would be a good one to use after a weights session for your recovery.