With the essential macronutrients, vitamins and minerals your body could need to get it going, get it through and get it recovered after a hard set of training, these tasty treats are an easy and healthy option.
A snack before a workout should give your body some quick energy in the form of carbohydrates as well as some protein and healthy fats to keep energy release sustained as well as support your muscles. These nuts clusters have all of this going on in and you’ll get it in just a few mouthfuls.
After work, before the sun comes up, on your mid-morning break - whenever it is you do your workout, have a supply of these nut clusters in your bag so you can give yourself a quick hit of fuel before you get going.
Don’t eat them all before you hit your training session though! Post-workout nutrition is equally as important and getting something small in straight after your exercise session is necessary for making sure you get your energy back up and to keep your muscles feeling good.
Within 30 minutes of finishing your session, eat a couple of these clusters to ensure your body has something to reboot your system with. The warming and spicy cinnamon hit will also keep your blood moving so it can deliver all the nutrients to where your body needs them the most.
This snack is simple to make, can be eaten on its own or added to the top of some Greek yogurt or muesli. It tastes like zesty, spicy goodness and is exactly what your body needs to support it through a long, short or gruelling training session.
refined sugar free, vegan, gluten free
- 2½cups mixed nuts of your choice - almonds, hazelnuts, walnuts, brazil nuts, cashew nuts
- 1/2 cup pumpkin seeds
- 1/4 cup chia seeds
- 1 heaped tsp cinnamon
- A pinch of salt
- 6-7 fresh Medjool dates, pitted and roughly chopped
- 1 orange, juiced and zested
- 2 tbsp coconut oil
- 1 tbsp water + extra if needed
How to make
- Heat your oven to 165ºC and line a baking tray with a piece of baking paper.
- In a high speed blender or food processor, blitz 1/2 cup of the mixed raw nuts into a fine meal then transfer the nut meal into a clean mixing bowl
- Roughly chop the remaining 2 cups of nuts and then place them into the mixing bowl along with the pumpkin seeds, chia seeds, cinnamon and salt. Give everything a good mix so that everything is well combined
- Place the chopped dates, orange juice, orange zest, coconut oil and water into a small saucepan and slowly bring the mixture to the boil over a medium heat. Simmer for a couple of minutes and then transfer the mixture to your blender or food processor to be blitzed into a smooth paste. If you need a touch more liquid, add one tablespoon of water at a time until it comes together as a thick paste
- Pour the date paste into the mixing bowl and combine everything together to that everything is really well mixed and covered in the paste. Spread the mixture out onto the prepared baking tray in one even layer ready for baking
- Place the baking tray in the oven and bake for approximately 30 minutes, flipping the mixture half way through. If it needs slightly more baking after 30 minutes, ensure you check on it frequently as it can burn quickly. Remove from the oven once it’s well cooked, break into large clusters and leave to cool completely (this is when it gets nice and crunchy!). Once cool, transfer to an airtight container and store in the pantry for up to one week
Roberta of Naturo Medico is a Naturopathic Practitioner who specialises in preventative care and women’s health. From her Melbourne-based clinic, Roberta sees women of all ages wanting to meet their own health goals and assists them on their path with personalised treatments specific to their needs.
Alongside practice, Roberta shares healthful and nutrient-rich recipes with her readers who inspire her to continue educating on what health and wellbeing means and how it can be achieved.
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