Food is versatile. A meal can be used to celebrate, to entertain, to comfort, to connect, and (especially important for yogis) to energize. Whether you need a little extra help getting out of your bed in the morning, or you’re looking for something to fuel a workout, there are certain ingredients that will help provide that extra boost. No powerbar necessary.
The first step is to find something balanced in protein and carbohydrates. Studies have illustrated this combination helps create feelings of fullness and provide long-lasting energy. Focusing on health and flavor, the recipes below feature foods that offer your body the support it needs to keep you doing all the things you love.
Coconut Flour Pancakes
Pancakes are a delightful way to begin the morning, but a heavy dose of carbs and sugar can lead to epic drowsiness. This recipe uses coconut flour, an ingredient that provides a powerful punch of dietary fiber. Top with fresh berries, bananas, maple syrup, or agave for an extra special treat. (Psst…they’re gluten and dairy free!)
1/4 cup coconut flour
1/2 tsp baking powder
1/8 tsp salt
1/8 tsp nutmeg
1/8 tsp cinnamon
1/2 cup vanilla almond milk
1 tsp vanilla extract
1 tbsp desired sweetener (stevia, agave, honey)
Combine the dry ingredients into a bowl and stir until thoroughly mixed. Add the wet ingredients, and stir to incorporate.
Heat a greased nonstick skillet or griddle over medium heat for about one minute. Once the pan is hot, pour about 1/4 cup of the pancake batter onto the skillet. Use a spoon to flatten, if necessary. Cook until golden, or about two minutes on each side. Transfer the pancakes onto a separate plate and repeat with the rest of the batter.
Matcha and Chia Seed Pudding
Pudding is a whimsical treat, reminiscent of playdates and elementary school lunch, but this version is far from your average Snack Pack. The combination of matcha green tea powder and chia seeds makes this dish a health-whammy. Almost all of the carbohydrates in chia seeds are fiber, which doesn’t raise blood sugar and keeps you full for longer. Matcha is the powdered version of the green tea leaf, which can help raise your metabolism and fill you with good, clean energy.
1 cup vanilla almond milk
2 tsp honey
3 tbsp chia seeds
1/2 tsp matcha powder
Pinch of salt
Coconut whipped cream (optional)
Make the matcha syrup by combining the matcha powder with equal parts hot water. Add the milk, honey, and matcha syrup in a large bowl, and whisk until combined.
Add the chia seeds to a half-pint mason jar or small bowl. Pour the milk mixture over the seeds and stir to coat. Refrigerate for three minutes, then re-stir to break up any clumps. Cover the pudding with plastic wrap and refrigerate for three hours, or overnight. Top with coconut whipped cream, if desired.
(pictured at top)
Granola is the perfect treat for road trips, hikes, and a variety of other adventures. And bacon? Well, bacon is perfect all the time. Together, the two come together to create one very delicious and very protein-filled super snack. The saltiness of the bacon dances with the sweet apples and cinnamon, making these granola a satisfying and indulgent pre-workout snack. (Secret: for a super-protein filled meal, try this granola sprinkled over runny eggs. Your morning routine just got a whole lot trendier.)
4 slices of thick cut bacon*
1 1/4 cup of rolled oats
1/2 cup of unsalted pumpkin seeds
1/2 cup of sliced almonds
1/2 cup of sliced apples, diced
1/2 tsp sea salt
1 egg white
1/4 cup canola oil
3 tbsp maple syrup
2 tsp cinnamon
2 tbsp brown sugar
* If you’re not into bacon, skip it or swap for a vegetarian alternative for a still-delicious granola recipe.
Preheat the oven to 325 degrees F. Cut the bacon into small cubes and cook over medium heat until the fat renders and the bacon just begins to turn brown around the edges. Remove from the pan and set aside.
Combine the oats, pumpkin seeds, almonds, dried apples, cinnamon, brown sugar, and sea salt in a in large bowl. Add the bacon, maple syrup, and oil, stirring to coat. Whisk the egg white until frothy, and add the granola mixture.
Place on a parchment-lined baking sheet and bake for 30 minutes, or until toasty brown. Allow to cool. Serve or store in an air-tight container for up to five days.
All photos by Amanda Kohr.
Amanda Kohr is a 24-year-old writer and photographer with a penchant for yoga, food, and travel. She prefers to bathe in the moonlight rather than the sun, and enjoys living in a state of the three C’s: cozy, creative, and curious. When she’s not writing, you can find her driving her VW Bug, looking for the next roadside attraction or family diner. She also roams the internet via her blog at cozycaravan.com.