All recipes courtesy Jessica Buschmann, MS, RD, CSSD, LD
Oat Energy Balls
- 1 very ripe banana, mashed
- 1½ cups instant or quick-cooking oats
- ½ cup shredded, unsweetened coconut
- ½ cup chopped, unsweetened dried fruit of your choice
- ½ cup maple syrup, agave or honey
- ½ cup natural nut butter of your choice (or sunflower butter if you have a nut allergy)
- 2 Tablespoons ground flaxseed
- 2 teaspoons ground cinnamon
- 2 teaspoons vanilla extract
- If desired for extra protein: Add ½ – 1 cup of cooked quinoa
- If desired for extra fiber and healthy fat: Add handful of chia or flax seeds
Directions: Combine all the ingredients for this recipe in a large bowl (you may find that it’s easiest to mix these ingredients with your hands). Form into balls and refrigerate.
Adopted from: Bottom Line Health
Sports Drink
- ¼ cup sugar
- ¼ tsp of salt
- ¼ cup hot water
- ¼ cup orange juice (not from concentrate)
- 2 tablespoons fresh lemon juice
- 3 ½ cups cold water
Directions:
1.) In the bottom of the pitcher, dissolve the sugar and the water in the hot water.
2.) Add the juice and remaining water; chill
3.) Quench that thirst. Yields 1 quart
Make your own Trail Mix!
Recipe #1
- 2 cups low fat granola
- 2 cups dried cranberries
- ¾ cup nut of choice
- ½ cup dark chocolate chips
Recipe #2
- 2 cups animal crackers
- 1 cup dry-roasted peanuts, sliced almonds or pecans
- 1 cup banana chips
- ½ cup sunflower seeds
- ½ cup sweetened or unsweetened coconut
Recipe #3
- 1 cup banana chips
- 2 cups raisins
- 1 cup peanuts
- 2 cups Cheerios
- ¾ cup chocolate chips
Also consider these other options:
- Pretzels
- Cheerios
- Dried fruit (bananas, strawberries, pineapple, mangoes, apples)
- Pumpkin seeds
- Peanuts
- Almonds
- Yogurt-covered raisins
- Raisins
- Goldfish crackers
- Marshmallows