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Eat Like a Footy Player20 Recipes brought to you by Accredited Practising Dietitians and Sports Dietitians
½ cup tri-coloured quinoa
1 chicken breast
2 tsp Cajun seasoning
olive oil spray
1 tomato, diced
1 cucumber, sliced
1 handful snow peas, halved
½ avocado
½ Spanish onion, thinly sliced
2 handfuls mixed lettuce
leaves
extra virgin olive oil
red wine vinegar
Cajun Chicken SaladRecipe by Christina Glitsos APD
Serves 2
Place the quinoa in a saucepan with a cup of water. Bring
to the boil, then simmer, covered, for 15 minutes or until
cooked through.
Halve the chicken breast horizontally, then sprinkle
with the Cajun seasoning on all sides. Follow with a spray
of olive oil on each side. Heat a pan or BBQ grill plate
to medium high heat, add the chicken and cook for 5-7
minutes per side or until cooked through (juices should run
clear). Slice the chicken.
Combine the tomato, cucumber, snow peas, avocado,
onion and lettuce leaves in a bowl. Feel free to mix and
match the salad veggies depending on what you’ve got.
Aim for variety and lots of colour: green beans, rocket,
roasted pumpkin, beetroot, capsicum or mushrooms would
all be lovely alternatives.
Add the cooked quinoa to the salad, drizzle on some
olive oil and vinegar, and toss to combine. Top with the
sliced Cajun chicken.
1 small red apple
10 craisins
5 walnut halves
2 chopped macadamia nuts
100g reduced-fat Greek
yoghurt
sprinkle of oats, sunflower
seeds and cinnamon
Breakfast BowlRecipe by Whitney Atkinson APD
Serves 1
Chop the apple into small cubes and place half into
the bottom of a small bowl. Add the Greek yoghurt.
Sprinkle over the oats, craisins, walnuts, macadamias and
remaining apple. Top with sunflower seeds and cinnamon
to taste.
Note: Low in salt, no added sugar and full of quality
fibre (~ 5.1g per serve), protein (~12.8g per serve),
probiotics for your digestive system and healthy fats to
keep you going until lunch.
Spaghetti BologneseRecipe by Polly Antees APD
Serves 4 - 6
Boil 5 L of water in large saucepan. When boiling add pasta and cook
for 10 -15 minutes.
Drain using a colander. Chop onion, celery and garlic into small
pieces.
Grate carrot. Chop fresh tomatoes. Open canned tomatoes and
tomato paste.
Heat half the oil in a frying pan over medium heat. Put onion,
garlic, celery and grated carrot in the frying pan. Cook until vegetables
are soft.
Optional: add 1 Tablespoon of brown sugar to sweeten the onions.
Add beef mince. Stir. Cook until mince is brown. Add chopped fresh
tomatoes and canned diced tomatoes. Stir.
Cook for 5 minutes. Drain and rinse kidney beans. Put drained
beans, water, stock powder and tomato paste in a bowl. Mash with
potato masher.
Add bean mixture to the frying pan. Add parsley and pepper. Cover
and cook over low heat for 15 minutes.
Serve Bolognese sauce over pasta. Sprinkle with cheese. Enjoy.
spaghetti 500g
2 brown onions, chopped into small
pieces
4 celery sticks, chopped into small
pieces
garlic 2 cloves, chopped into small
pieces
700g lean mince
2 x 425g tins kidney beans
2 ½ cups water
4 tbsp beef stock powder
2 grated carrots
3 medium diced tomatoes
6 tbsp tomato paste
3 tsp canola oil
2 tbsp chopped fresh parsley
pepper to taste
reduced fat cheese grated to serve
2 x 425 g tinned tomatoes diced
SPORTS
NUTRITION TIP
Packed full of veggies,
this dish is perfect for
post-training refuelling
and one the whole
family will enjoy
BASE
500g butternut pumpkin, diced
1½ cups buckwheat flour
½ cup quinoa flour
3 tbsp extra virgin olive oil
cup low fat milk
dried turmeric
curry powder
salt
Caramelised Onion and Pumpkin PizzaRecipe by Katrina Mills APD and Ash Brunner APD
Serves 2
Preheat oven to 200°C. Line a large flat baking tray with baking
paper. Place capsicums and tomatoes on tray and roast for 45
minutes or until very tender. Remove and set aside. Turn the
oven down to 180°C.
Steam pumpkin until soft then place in a large bowl and puree
with an immersion blender. Set aside to cool, then dice capsicums
into bite sized chunks.
Heat olive oil in a medium frying pan over medium heat. Add
onions and cook, stirring occasionally, for 10-15 minutes or until
caramelised and lightly golden.
Combine a cup of the cooled pumpkin puree with remaining
base ingredients in a large bowl. Season with salt and pepper,
then mix with hands or a wooden spoon until combined. Spread
the mixture across a lined baking tray, to approx. 3cm thick. Bake
at 180°C for 20 minutes or until firm and light golden brown
around the edges, then remove and place aside to cool.
Meanwhile, combine all hummus ingredients in a small food
processor and blitz until combined. Gradually add half a cup of
water until the texture is smooth and creamy.
To assemble the pizza, spread the cooled pumpkin base with
a generous dollop of hummus. Top with rocket leaves, roasted
tomatoes and capsicums, and caramelised onion.
HUMMUS
1 can chickpeas, drained and
rinsed
1 tbsp tahini
1 tbsp salt reduced soy sauce
juice of ½ lemon
1 clove garlic, crushed
TOPPING
1 punnet grape or cherry
tomatoes, halved
4 red onions, sliced into rings
2 red capsicums
100g rocket leaves
8-12 chicken tenderloins
(2 tenderloins per person)
4-6 wholegrain wraps
(1 per person)
CAJUN SEASONING
½ tsp cayenne pepper
½ tsp thyme
1 tsp paprika
2 cloves garlic, crushed
2 tsp ground pepper
1 tbsp olive oil
PINEAPPLE AND BLACK
BEAN SALSA
1½ cups diced pineapple
1 cup black beans (canned,
drained)
3 shallots, chopped
½ red chilli, chopped
½ cup coriander, chopped
1 tbsp red onion, chopped
1 lime, juiced
1 tsp olive oil
1 pinch sea salt
Pineapple and Black Bean Salsa Wraps with Cajun Chicken
Recipe by Alexandra Parker APD
Serves 4-6
Mix the Cajun seasoning ingredients in a large bowl. Add
the chicken tenderloins, toss to coat, and allow to marinate
covered in the fridge for at least 30 minutes.
In another large bowl, combine all salsa ingredients and
mix. Set aside.
Lightly oil a large frying pan on medium high heat.
Place the chicken tenderloins in the pan and cook for 3-5
minutes, or until cooked through (juices should run clear).
Assemble each wrap with 2 cooked chicken tenderloins
and 2 tablespoons of the pineapple and black bean salsa.
cup oil of your choosing
(a light coloured oil works best)
cup maple syrup
1 tsp vanilla essence
2 cups oats
¼ cup lupin flakes (optional)
¼ cup shredded coconut
2 tbsp chia seeds
1 tsp cinnamon
cup pepita seeds
cup sunflower seeds
cup each of chopped
macadamia, almond, cashew,
walnut and pecan nuts
Crunchy GranolaRecipe by Talia Cecchele APD
Serves 8-10
Preheat oven to 200°C. Heat oil, maple syrup and vanilla in
a saucepan over low heat and stir until combined.
Place dry ingredients in a large bowl and pour over wet
mixture. Stir until combined, then spread mixture evenly
across two baking trays lined with baking paper.
Bake for 30–40 minutes or until golden brown. Allow to
cool, then break into small clusters. Serve sprinkled over
yoghurt, with milk and fruit, or on top of a chia pudding to
make chia parfait.
TURMERIC CAULIFLOWER
‘RICE’
1½ cups cauliflower florets
½ tsp turmeric
¼ white onion, finely diced
1 tbsp olive oil
salt and pepper
WOMBOK SALAD
4 cherry tomatoes, halved
½ cup shredded wombok
1 tbsp balsamic vinegar
(optional)
STUFFED MUSHROOMS
2 large portobello
mushrooms, stalks removed
100g frozen green peas
Stuffed Mushrooms with Turmeric Cauliflower ‘Rice’ and Wombok Salad
Recipe by Student Dietitian Aimee Boidin
Serves 1
In a food processor, blitz the cauliflower until it resembles rice.
Heat a large frying pan with the olive oil over medium heat. Add
diced onion and cook, stirring, for one minute. Add the cauliflower
rice and cook, stirring occasionally, for five minutes or until cauliflow-
er is lightly browned. Turn off the heat and set aside.
Microwave the frozen peas for two minutes on high, or until
cooked. Place the mushrooms on a plate and place half the peas
inside the cap of each mushroom, then microwave on high for a
further 1-2 minutes or until the mushroom is warmed (do not over-
heat). Sprinkle half the Jamon and Grana Padano on top of each
mushroom.
Serve the mushrooms with the cauliflower rice. Add the wombok
and cherry tomatoes on the side and drizzle with balsamic if desired.
1 tbsp Grana Padano cheese,
grated
2 slices fresh Jamon
Serrano (Spanish ham), diced
Sweet Potato, Chickpea and Kale SaladRecipe by Carmen Li APD
Serves 2
1 tbsp olive oil
2 garlic cloves, minced
1 medium sweet potato, scrubbed
and cubed, with skin on
½ red onion, chopped
1 can chickpeas, rinsed and drained
1 bunch kale, finely chopped
12 cherry tomatoes, halved
1 red capsicum, diced
¼ cup coriander leaves, finely diced
½ cup tahini
Preheat oven to 220°C. In a large bowl, combine sweet potato,
olive oil and garlic and toss to coat evenly. Place sweet potato on
a lightly greased baking tray and roast for 20-25 minutes, stirring
once at the halfway mark.
While sweet potato is roasting, combine chickpeas, kale, onion,
cherry tomatoes, capsicum and coriander in a bowl. Add cooked
sweet potato, drizzle with tahini and toss gently to combine.
1½ cups almond meal
1 cup desiccated coconut
½ cup honey
6 tb black tahini
sesame seeds
Black Tahini TrufflesRecipe by Cinthya Wibisono APD
Makes 12 truffles
Mix all the ingredients except for the sesame seeds using a
spatula.
Shape 1 tablespoon of mixture into a round ball. Roll in
sesame seeds to coat.
SPORTS
NUTRITION TIP
Include these post
training as a source
of carbohydrate and
protein
1 tbsp extra-virgin olive oil
1 onion, sliced
1 garlic clove, crushed
½ tsp fresh ginger, grated
2 tbsp red curry paste
1 carrot, diced
75g pumpkin, diced
½ head of broccoli, diced
½ head of cauliflower, diced
400g can coconut-flavoured
evaporated milk
75g green beans, ends trimmed
and sliced in half
400g can chickpeas, drained
and rinsed
Greek yoghurt and cooked
brown rice, to serve
Chickpea CurryRecipe by Kasey Bateup APD
Serves 4
Heat oil in a large saucepan or frying pan. Add onion, garlic
and ginger. Cook, stirring, over medium heat until the
onion has softened. Add curry paste and cook until spices
are toasted, about 2 minutes.
Add carrot, pumpkin, broccoli, cauliflower and evapo-
rated milk. Turn heat down to low and simmer, covered, for
20 minutes.
Add green beans and chickpeas and cook for a further
5 minutes uncovered, or until vegetables are tender. Serve
with brown rice and a dollop of yoghurt.
Zucchini & Sweet Potato Vegetable SliceRecipe by Anna Debenham APD
Makes 7 slices
Pre heat oven to 190ºC (170ºC fan forced)
Boil, steam or microwave the sweet potato until just
tender, drain and set aside to cool.
Heat the oil in a large non-stick frying pan over high
heat. Sauté the onion for 2-3 minutes, or until soft. Stir in the
paprika for 1 minute. Remove from heat and set aside.
In a large bowl whisk together the flour and eggs. Then
whisk the milk into the mixture until combined.
Add the zucchini and feta to the flour mixture along with
the onion and sweet potatoes, stirring gently to combine.
Gently pour the mixture into an ovenproof dished lined
with baking paper or lightly greased.
Arrange the asparagus spears on top and sprinkle with
any remaining feta.
Bake for 35 - 40 minutes, or until golden and cooked
through. Set aside to cool slightly.
Cut into 7 slices, add pepper to season and enjoy!
2 large sweet potatoes, peeled
& cut into 3cm cubes
¼ cup olive oil
1 brown onion, finely chopped
1 tbsp paprika
1 egg
2 tbsp wholemeal flour
120mL skim milk
3 small zucchini, grated
75g low fat feta, crumbled
½ can asparagus spears,
drained (212.5g)
pepper, to season
SPORTS NUTRITION TIP
Over 1 serve of vegetables in every slice, plus low GI to provide long lasting
energy
Chicken Stir-FryRecipe by Rosemary Hughes APD
Serves 5-6
Heat oil in large fry pan or wok on high heat. Add chicken,
garlic, ginger and red onion and stir-fry till chicken is
almost cooked through
Add broccoli, beans and sauces (chilli, soy and oyster)
and stir-fry until broccoli is tender. Turn off the heat and
stir through snow peas, pineapple, cashews and carrot.
Serve by itself or with brown rice.
1 tbsp rice bran or canola oil
500g chicken breast, diced
2 garlic cloves, crushed
1 tsp fresh ginger, grated
½ red onion, sliced
250g or 1 head of broccoli,
chopped
75g green beans, ends trimmed
and sliced in half
2 tbsp hot chili sauce
(sriracha)
2 tbsp salt reduced soy sauce
1 tsp oyster sauce
75g snow peas
100g pineapple pieces
40g plain unsalted cashew
nuts
1 large carrot, shredded
100g plain wholemeal flour
2 ripe kiwi fruit
4 spring onions
1 fresh green chilli
1 bunch of fresh coriander, (30g)
2 limes
tabasco chipotle sauce
¼ of a small cabbage, (150g)
1 tablespoon red wine vinegar
½ an orange
1 red or yellow pepper
2 x 120g fillets of firm white fish,
such as haddock, skin on, scaled
and pin-boned, from sustainable
sources
olive oil
2 tablespoons natural yoghurt
Fish tacosRecipe by Tim Stewart APD and Sports Dietitian
Serves 2
In a bowl, mix the flour and a pinch of sea salt with 60ml of water to form
a dough. Knead for a couple of minutes, then put aside.
Peel the kiwi fruit, cut in half and put into a large dry non-stick frying
pan on a medium heat with the green halves of the spring onions and
the deseeded chilli. Lightly scald it all, turning every now and again, then
place in a blender with half the coriander, the juice of 1 lime and a few
shakes of chipotle Tabasco. Blitz until smooth, then taste and season to
perfection. Very finely slice the cabbage, scrunch with the remaining
coriander leaves and the vinegar and orange juice, then season to
perfection.
To make your tacos, divide the dough into four balls and roll out each
one thinly. Cook each through in a non-stick pan for just
1 minute on each side until soft, turning when you see bubbles. Cover
with a tea towel to keep warm.
Slice up the whites of the spring onions. Deseed the pepper and cut
into 1cm dice. Slice the fish into 2cm strips, then toss with the spring
onion, pepper and 1 tablespoon of oil. Return the pan you used for your
tacos to a high heat and cook the fish mixture for around 4 minutes, or
until the fish is cooked through and lightly golden. Divide the yoghurt,
fish and veg between your warm tacos. Serve with the dressed red
cabbage, that salsa and lime wedges for squeezing over
SPORTS NUTRITION TIP
Fish is a great source of lean protein, which
is important for muscle recovery
Raspberry Yoghurt CheesecakeRecipe by Anika Rouf APD
BASE
125g reduced-fat spread,
melted
¹⁄³ cup brown sugar
2 egg yolks
1 cup self-raising flour
½ cup almond meal
1 tsp grated orange rind
½ teaspoon vanilla extract
FILLING
500 g natural fat-free yoghurt
2 large eggs
1 teaspoon vanilla extract
1 tablespoon cornflour
Pinch of salt
3 tbsp brown sugar
25g cream cheese
40g raspberries, fresh or frozen
Base
Preheat oven to 160°C and line a 25cm springform cake tin with
baking paper.
In a large bowl, combine flour, almond meal and brown sugar.
In another bowl, combine melted spread, egg yolks, orange rind
and vanilla extract, then add wet ingredients to dry ingredients
and mix until combined. Spread into prepared pan and bake for
10-15 minutes or until golden brown. Remove and set aside to
cool in the pan.
Filling
Combine eggs, sugar, yoghurt, cream cheese and vanilla in a
large bowl and whisk until smooth. Add raspberries, cornflour
and a pinch of salt, and mix until combined.
Pour filling on prepared base and bake for 30-35 minutes (do
not overbake). Chill in the fridge for 2-3 hours, then serve.
1 cup overripe banana, mashed
¼ cup almond milk (or any
other milk of your choice)
¼ cup grapeseed oil, plus more
to grease pan
½ cup agave nectar, maple
syrup or honey
1 tsp vanilla extract
1 cup wholemeal flour
1 cup whole spelt flour
1½ tsp baking powder
1 tsp baking soda
Choc Banana Zucchini BreadRecipe by Student Dietitian Isabel Bailey
Preheat oven to 180°C. Grease a 24cm loaf pan with
grapeseed oil and line with baking paper.
Combine mashed banana, milk, oil, agave nectar and
vanilla in a mixing bowl. Whisk until smooth and creamy
(don’t worry about lumps of banana). Set aside.
Whisk together flours, baking powder, baking soda,
cinnamon and salt in a large bowl. Add the banana mixture
and grated zucchini. Stir until everything is just combined,
then gently fold in pumpkin seeds, chocolate chips and
raspberries.
Scrape batter into the prepared loaf pan and sprinkle
with chia seeds, linseed and pumpkin seeds as desired. Bake
in the centre of the oven for about 50 minutes, or until a
toothpick inserted into the centre comes out clean. Cool in
the pan on a wire rack.
NOTES: The proportions of the flour can be altered according to
preference, so long as it adds up to 2 cups. Laura of The First Mess
warns that being overzealous when mixing wholegrain flours can
result in tougher breads. The original recipe calls for equal parts
quinoa flour and spelt flour, however I find switching one of them for
regular wholemeal flour reduces the risk of tough and chewy bread.
The raspberries may be fresh or frozen. I like to use frozen,
because they are generally cheaper and also I find they help prevent
a pink-stain throughout the mixture.
1 tsp ground cinnamon
½ tsp fine sea salt
1 cup finely grated zucchini
(about 1 small zucchini)
½ cup toasted pumpkin seeds
(+ extra handful for sprinkling
on top)
½ cup chocolate chips
1 cup raspberries
1 tbsp chia seeds
1 tbsp linseed
SALAD
200g hot smoked salmon fillets, flaked
2 large Pontiac potatoes, skin on, roughly
diced
1½ cups frozen broad beans, thawed and tough
outer skins removed
1 cup frozen peas, thawed
½ green oak lettuce, roughly chopped
3 large stalks of kale, stems removed, finely
chopped
10g fresh chives, finely chopped
10g fresh dill, stalks removed, finely chopped
DRESSING
2 tbsp extra virgin olive oil
2 tbsp seeded mustard
2 tbsp lemon juice
sea salt and cracked pepper, to taste
Hot Smoked Salmon and Superfood SaladRecipe by Charina Kullen APD and Sports Dietitian
Serves 4
Boil potatoes for approximately 12 minutes or until tender.
Once cooked remove from heat, drain and allow to cool.
To thaw peas and broad beans, cover with boiling water,
stand for 5 minutes, then refresh in cold water. Peel and
discard tough broad bean skins. Set aside.
Whisk all dressing ingedients in a large bowl until
combined, reserving a third of the mixture to the side.
Add all salad ingredients to the dressing, then toss gently
to combine. Drizzle over reserved dressing just before
serving.
TIP: Replace broad beans with green beans to make this
recipe LOW FODMAP.
Omelette
2 medium sized potatoes,
washed, peeled and sliced
thinly
1 medium brown onion, diced
1 small red capsicum, chopped
into 1cm cubes
1 small yellow capsicum,
chopped into 1cm cubes
½ cup frozen peas, thawed
8 eggs
½ cup skim milk
1tsp cumin
1tsp paprika
½ bunch fresh parsley chopped
¼ cup kalamata olive pitted
and chopped coarsely
Salsa
1 tomato, seeded and diced
1 medium spanish onion, diced
Spanish Omelette with a fresh tomato salsaRecipe by Zoya Hett Dietitian
Serves 4-6
Heat a non-stick pan (20cm) with 1tbs oil over medium
heat. Place potatoes and onion and cook for 2 minutes
until potatoes and slightly browned and onions soften.
Cover pan and cook for a further 10- 15 minutes until
potatoes become tender.
Add capsicums and peas, cumin and paprika and cook
and stir until fragrant.
In a separate bowl, whisk together eggs, milk, and
olives. Pour egg mixture over vegetables in pan. Reduce
heat to low and cook for 10-15 minutes uncovered. Cover
pan and cook for a further 15-20 minutes or until egg
mixture is fully cooked.
While omelette is cooking make the salsa to serve.
Hints: You can add any other vegetables to the mixture,
such as mushrooms, asparagus, sun- dried tomato or even
try adding some black beans.
SPORTS NUTRITION TIP Eggs are a nutrient
powerhouse and a perfect source of protein after a
workout
8 large portabello mushrooms,
stalks removed
1 medium carrot, grated
2 cups mixed baby spinach and
rocket
1 medium avocado, sliced thinly
1 tomato, sliced
1 packet of haloumi, sliced into
12 pieces
1 large sweet potato, washed
olive oil spray
salt and pepper to taste
Mushroom Burgers with Sweet Potato ChipsRecipe by Vicki Ma APD and Sports Dietitian
Serves 4
Preheat oven to 200°C. Slice the sweet potato into wedges
and place on lined baking tray. Spray with oil and season with
salt and pepper. Bake for approximately 20 minutes or until
golden brown.
Heat a non-stick frying pan over low-medium heat.
Spray mushroom with oil and place in the frying pan. Fry
for approximately 5 -10 minutes, turning once. Repeat for all
mushrooms, then set aside. Add haloumi slices to the pan and
cook for approximately 1 minute per side or until golden.
To assemble, take one mushroom and turn it upside down.
Add handful of baby spinach and rocket, followed by grated
carrot, sliced tomato, avocado and haloumi then another
mushroom as the top of the bun. You can insert a toothpick
in the centre of the burger to hold everything together. Serve
immediately with a side of sweet potato chips.
1 cup quinoa, rinsed
300g sweet potato, chopped
into small pieces
2 corn cobs, husks removed
1 red capsicum, core and seeds
removed, cut into quarters
lengthways
1 bunch of asparagus, woody
ends removed
olive oil for cooking
50g rocket leaves
2 tbsp lemon juice
100g feta cheese, crumbled
¼ cup pepitas (pumpkin seeds)
Grilled Vegetable and Quinoa SaladRecipe by Lisa Middleton APD and Advanced Sports Dietitian
Serves 4-8
Place rinsed quinoa in a saucepan with 2 cups of water,
cover and bring to the boil. Turn the heat to low, keep the
pan covered and simmer for 12 minutes. Leave the quinoa
off the heat and covered for 10 minutes.
Preheat the oven to 180°C. Place the chopped sweet
potato in a roasting pan lined with baking paper and drizzle
with 1 tbsp oil, season with salt and cracked pepper to
taste. Roast for 15-20 minutes until browned.
Meanwhile, heat a grill pan or BBQ with a small amount
of oil. Add the corn, asparagus and capsicum and cook,
turning frequently, until evenly and lightly browned.
Remove from heat and set aside.
When the corn has cooled down, carefully cut the
kernels from the cob and place in a large bowl. Chop the
asparagus and capsicum into smaller pieces and add to
the bowl with the quinoa, rocket leaves and lemon juice,
stir through. Place in a serving bowl and top with crumbled
feta and pepitas. This dish can be enjoyed warm or cold.
Recipe: Lisa Middleton (lisamiddleton.com.au) from the book Eat
Right For Your Life. Photo Rebecca Doyle Photography.
Banana, Chia and Ricotta cakeRecipe by Simone Austin APD, Sports Dietitian and SDA President
Mix together sugar, butter, ricotta, yoghurt and eggs.
Add the mashed bananas, mashing with a fork is fine a
few lumps give texture.
Add the flour, chia seeds and then the milk containing
the bicarbonate of soda.
Mix until combined with a wet batter. Transfer to a
buttered loaf tin.
Cook at 170 fan forced oven for about 50min-60min or
until a skewer is removed clean from the middle.
Serve with a dollop of natural or desert yoghurt and a
few berries on the side!
½ cup sugar
½ to 3/4 cup ricotta cheese
2 eggs
1 tablespoon melted butter
3 tablespoons natural yoghurt
½ teaspoon bicarbonate soda
mixed with 3 tablespoons milk
2 cups Self raising flour
1 tablespoon chia seeds
3 mashed bananas medium
size really ripe
SPORTS NUTRITION TIP
Perfect for recovery or as
a healthy sweet treat!
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