Snacks

Polenta with Oranges, Cranberries, Almonds, and Cinnamon

We get it: Fall mornings are hard. Your bed is comfortable and the weather is chilly, and the idea of making breakfast may not sound inviting. The breakfast below will make getting out of bed on a chilly morning worth it. Here are some benefits of polenta: It contains both protein and fiber to keep you full, is gluten-free, rich in complex carbohydrates, contains essential minerals and vitamins. Give it a try.

Ingredients:

  • 1000 ml water

  • 1 teaspoon salt

  • 150 g polenta

  • 1 orange

  • 1 blood orange

  • 100 g finely chopped almonds

  • Maple or date syrup, to taste, optional

  • Fresh mint leaves

  • 50 g dried cranberries

Preparation:

  1. In a sauce pan, over medium high heat, bring the water and salt to boil. Whisk in the polenta. Reduce the heat to low and cook, stirring constantly for 5 minutes until the polenta is smooth. Cover the pan, remove it from the heat, and set aside.

  2. Rinse and dry the oranges, grate them from their zest. Slice the flesh into wedges, remove the white membrane and seeds.

  3. Heat up the polenta and adjust the texture to your liking with a splash of water. Add the almonds, season with orange zest and maple or date syrup (if used) to taste. Add more salt if needed. Remove the pan from the stove, serve the polenta in bowls topped with cranberries, cinnamon, mint leaves and orange salad on side. (Note: serves 4).

Tip:

  • For a post training meal or lunch, mix the cranberries and cinnamon into the polenta and pour it into a container, lined with parchment paper. Let it cool down, slice into squares to wrap and bring along.


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Orange-Vanilla Recovery Smoothie

This smoothie packs a powerful punch of nutrition that is ideal for a quick recovery drink or breakfast. Keep it in a cooler to enjoy right after a workout. What are the benefits in this drink? Oranges contain vitamin C, which helps decrease inflammation. Lucuma powder, which has a smooth and creamy flavor, helps in healing, tissue regeneration, skin aging and inflammation reduction (can be purchased at health food stores). Marrying orange and vanilla gives this smoothie a tasty balance of flavors. Chia seeds add protein, fiber and Omega 3’s.

Ingredients:

  • 8 oz milk or milk substitute
  • 4 oz orange juice (freshly squeezed if possible)
  • 1 tsp orange zest (grate rind of orange with grater or microplane)
  • ½ tsp vanilla extract
  • 1 tsp lucuma powder (can be purchased at health food stores)
  • 1 scoop vanilla protein powder (one recommendation is Vega Vanilla Recovery Protein Powder)
  • 6 ice cubes
  • Pinch of sea salt
  • 2 tsp chia seeds (optional)

Preparation:

  1. Combine all the ingredients in a blender for about 30 seconds, until smooth and creamy.
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Nutty Overnight Oats

Breakfast doesn’t have to be complicated. This nutritious recipe is simple, loaded with color and texture, and easy to make ahead of time.  Find out more here under the 'blog' portion why breakfast is so important for you.

Ingredients

  • 1/3 cup oats
  • 1/3 cup almond milk (or favorite milk)
  • 1 T Nut Butter (any flavor)
  • ½ banana (sliced)
  • 1 tsp chia seeds
  • 1/8 tsp salt
  • Optional add-ins: Shredded coconut, berries, pumpkin, honey, cinnamon

Preparation:

  1. Combine all ingredients in an empty Justin’s jar or other airtight container.
  2. Allow oats to soak in the refrigerator at least two hours, or overnight.
  3. In the morning, give everything a good stir and enjoy!

 

Granola On The Go

These little munchies of nutrients are an on-the-go way to carry your beloved food. You can also make these in regular-sized muffin cups for a more substantial postworkout nosh or a take-and-go breakfast option. Just increase cooking time by about 5 minutes.

INGREDIENTS:

  • 1½ cups quick-cook oats
  • 1/3 cup wheat germ
  • ½ cup chopped pecans or almonds
  • ¼ cup hemp seeds
  • ½ cup dried cranberries
  • ½ cup chopped dried apricots
  • 1/3 cup unsweetened shredded coconut
  • ½ teaspoon cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon salt
  • 1 large egg
  • ½ cup honey or brown rice syrup
  • ¼ cup melted coconut oil

PREPERATION:

  1. Preheat oven to 350°F. In a large bowl, stir together oats, wheat germ, pecans or almonds, hemp seeds, cranberries, apricots, coconut, cinnamon, ginger, and salt. In a separate bowl, lightly beat egg and stir in honey or brown rice syrup and oil. Add wet ingredients to dry and mix until everything is moist.
  2. Divide mixture among 24 greased or paper-lined mini-muffin cups and make sure to pack it down tightly to help hold everything together. Bake for 15 minutes, or until the edges begin to brown. Let cool several minutes before unmolding. Chill in the refrigerator for up to 1 week and transport in a small zip-top bag.
  3. Use oats labeled “gluten-free” or replace oats with quinoa flakes, barley flakes, or spelt flakes Use almond flour or ground flaxseed instead of wheat germ Stir in sunflower seeds instead of hemp seeds Swap out cranberries for dried cherries, chopped dried pineapple, or goji berries. (Note: Serves 12)
     

Orange Crush Power Bites

These portable snacks are easy to make and their smart nutrient mix will prevent the spike-and-crash in blood sugar that often comes with prefab carbs like sports drinks and gels.

Ingredients:

  • 1 large carrot, peeled and roughly chopped
  • ½ cup pecans
  • ½ cup walnuts
  • 1 cup dried apricots
  • Zest of 1 medium orange
  • 2 teaspoons minced fresh ginger
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon ground cloves
  • 1/8 teaspoon salt
  • 1/3 cup unsweetened shredded coconut

Preperation:

  1. Place carrot, pecans, and walnuts in a food processor and pulse until pulverized. Add apricots, orange zest, ginger, cinnamon, nutmeg, cloves, and salt and blend until mixture sticks together when pressed between your fingers.
  2. Roll mixture between your hands into 1-inch balls. You should have about 16 balls. Place coconut on a plate and roll balls in the coconut, pressing down gently to adhere. Chill in an airtight container for up to 1 week.
  3. Use almonds instead of pecans Swap out orange zest for lemon zest Replace coconut with hemp seeds or sesame seeds. (Note: Serves 8)
     

Non's Superballs

Nonni Makk was so kind to share her Superball recipe with Kinney Multisport. Irresistible post workout (Note: They do not travel well on a long bike ride in the sun but something you look forward to after your training). Bonus: They are gluten free and no added sugar.

Side note from our end:

Fresh ground cocoa beans preserve all of the living enzymes present in the cocoa, along with other nutrients, including magnesium, iron, potassium, zinc, manganese, and calcium.  Due to its super-potent antioxidants, cacao has been shown to protect the nervous system, slow our aging process, reduce the risk of cardiovascular disease and stroke, and reduce both blood pressure and insulin resistance levels.  We also would like to mention that this superfood releases more than just scrumptious flavors to make us happy, as it actually increases the levels of certain neurotransmitters in our brains, such as serotonin, that promote a general sense of happiness and calm.

Ingredients:

  • 20 Medjool dates, seeded and halved
  • 1/2 tsp. vanilla extract
  • 1/3 cup creamy almond butter
  • 1/3 cup unsweetened shredded coconut
  • 1/3 cup plus 1 Tbsp. natural cocoa powder
  • 1/2 tsp. sea salt
  • 1 tsp. cinnamon
  • 1/3 cup toasted almonds, well chopped
  • Optional: Add cacao beans pulsed in a coffee grinder for some crunch or cranberries 

Preparation:

  1. Put the dates and vanilla in a food processor and run until a chunky paste forms.
  2. Add the almond butter and pulse a few more times.
  3. Add the coconut, cocoa powder, salt and cinnamon and pulse a few more times. The mixture should be a tad crumbly, but press between your fingers and stick together. If it seems too wet to hold in a ball, add more coconut, if too dry, add a touch more almond butter or a splash of water. Add cacao beans if desired.
  4. Roll a heaping Tbsp. of the mixture between your palms to form a ball. Repeat with remaining mixture.
  5. Put your chopped almonds on a plate and roll each truffle in the almonds (apply a bit of pressure to get them to adhere).
  6. Place the plate in the fridge to chill for at least an hour. Truffles will keep covered in the fridge for a couple weeks. (Note: Makes 18 Non’s Superballs)

Salty Goodness

 

Salty Goodness 

Ingredients:

  • 1/2 cup nutbutter (peanut or almond, natural kind)
  • 1/3 cup brown rice syrup
  • 1/2 cup whey protein isolate (Chocolate or Vanilla)
  • 1 Package of organic instant oatmeal
  • 1/4 cup Currants or Raisins (can substitute shredded coconut)

Preparations:

  1. Combine all ingredients into a large bowl and mix well. Add more protein powder if you needed to hold the mixture together.
  2. Sprinkle salt on top. (Note: Makes 10 balls, ~170 cal)