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High5 RP Chocolate Mousse

Tough day in the saddle or better yet standing on the pedals slappin’ turns and berms? – Feeling like a treat straight after riding or something sweet after your main meal but don’t want to stop the Gainzzz (yes 3 Z’s) train?

Well here’s the simplest tastiest treat going and “functional” to boot.

Chocolate Mousse that helps you Recover! – Voodoo magic surely!?

Natural-PWG-NFACNASOP-Stg3

 

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Ingredients

200g of Fromage Frais – (why Fromage Frais – because it’s “alive” with cultures and a nutritional
powerhouse)

40g of High 5 Recovery Protein Powder (I used chocolate flavour)

1 Egg White – whisked

Optional Vanilla Essence to taste

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How To

1. Whisk the Egg White so she’s “peaky”!

2. In a separate bowl mix together your two scoops (more if you’ve had a wild day) of High5  RP

3. Slowly combine your egg whites with your Fromage Frais/RP mix and boooom you’re done

Optional extras: Add some vanilla essence, dark chocolate flakes/shavings, coconut pieces or top with frozen or fresh berries! All depends on your nutritional needs and energy expenditure for the day not to mention your current goals!

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The Finished Priduct
The Finished Product

Here’s the exact nutritional breakdown of a 100g Serving! – Multiple by 2 if you eat the whole lot in one – easy do!

http://point1athletic.com/wp-content/uploads/2015/02/High5-RP-Chocolate-Mousse-2.pdf

Final Top Tip: If you are looking for or are in need of a lower calorie option then use the same recipe but just add a Whey Protein Isolate powder in whatever flavor you want! Similar taste, less calories per serving! But if you have genuinely had a tough day behind the bars or barbell then the “RP” Verison is your best bet!

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Recovery Ice-Cream – High5 Special

Sounds to good to be true I suppose – Ice-Cream that helps you recover from hard training and racing?

Well fear not sometimes in life the “to good” stuff comes true! This is about the simplest Point1 recipe yet and kicks off a series of blogs I’ll be doing using the awesome products from the folks at High 5.

high5-banner

 

So here it goes

Ingredients

1 Sachet of High 5 Banana Vanilla Flavour Protein Recovery Powder

2-3 Medium, ripe, Bananas

1 pot of Natural Yogurt – (I used a full fat one, makes nutritional “density” sense!)

1 tsp of Vanilla Essence

Small pinch of sea-salt
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How To

Place all ingredients in a bowl – I used a Tupperware with lid so I could transfer direct to freezer, no waste, no messing!

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Mix with a blender until smooth

Freeze for a few hours – DONE!

Oh and make sure to enjoy it with some dark chocolate shavings, dried coconut flakes or just on it’s own! I’ll update this post ASAP with the full nutritional breakdown from www.nutritics.com once they add the High5 Protein Recovery Powder to their database.

Like always this recipe can be modified as needed and to be honest using the Chocolate flavour powder with raspberries tastes even better!

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Enjoy.

 

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Point1 Pro-Bar™

Energy bar, “power-bar” (that’s a Nestlé brand..be careful now), “cereal bar” (certainly not, cereal is  mainly for horses), pro-bar, a serious slab of home-made awesome! Call it what you will these bars are made with a basic “corner-stone” recipe that can be modified as needed to up any particular macro nutrient content you want, cover on or off the bike micro-nutrient worries or just simply to taste awesome and cover your energy needs out on a big old ride!

Other than in a prolonged flat out race like XCO, a time-trial or similar I’m a big fan of covering your energy needs via small, frequent intake of solid food and an electrolyte or “light” energy based drink.

These bars cover all of the needed bases, taste, texture, energy, micro-nutrients, simplicity, portability!

Pretty easy to make, simple to adjust, hold together well, have plenty of carbohydrate from multi-transportable sources and don’t stick to tin foil making an uneatable mess in your pocket.

So here goes! Choc-Nut-Protein-Fruit-Energy-#Point1-Pro-Bar – Surely there is a catchier name than that?

 

Ingredients:

1 cup of Medjool Dates or other re-hydrated or moist fruit

1 scoop of Chocolate or Vanilla Protein Powder

1 teaspoon of Cocoa powder (if desired, depends how “dark chocolate” you want them to taste)

Half cup of Rolled Oats

Half to 3/4 cup of Apple Sauce

1 cup of frozen Raspberries

Half cup  of dried, unsweetened Coconut

5-6 tablespoons of honey

Handful of nuts of choice – I used hazelnuts only in this recipe

Texture of batter should be thick, smooth and slow running – you can add a small amount of liquid or dry ingredients to the above to achieve this texture – It all depends on your fruit “dryness” I think – But choose extra ingredients carefully – Think of Macro content!

How to:

Mix/Blitz the medjool dates with a teaspoon or two of water in a large bowl with a handheld blender – This may take a while (the dates will need to be pitted and chopped before you start)

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Add all of the wet ingredients to the Dates and mix until you get a nice runny consistency – The honey may have to be heated slightly to stop it sticking. Add in your frozen Raspberries or other frozen fruit and mix well.

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In another bowl thoroughly mix all of your dry ingredients – Slowly add the wet mixture to the dry until a nice smooth batter is achieved!

Poor this into a baking paper lined dish and place in a pre-heated oven at 170c – (I used a fab oven so adjust temperature accordingly)

 

Cook until a little crispy but not black on top – a small knife should come out clean – To get a nice texture for storage and use on the bike it’s important to use a try big enough so that the batter pours out to an even 1cm – 1.5cm  while wet in the dish. After cooking this should rise to almost 2cm and be perfect to cut into consistent but moist bars.

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The above recipe makes from 10-14 bars depending on how you cut them.

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Please feel-free to comment on how you’ve modified the recipe or even if you like the taste or have any thoughts, tips or tricks!

 

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Point1 Granola – GNAROLA™!

Gnarly Granola! This is taste central. “Shop Bought” granola and muesli will often have plenty of additives, preservatives and generally a huge amount of grain and not much of the good stuff you want, i.e. – nuts, seeds, fruits, quality honey and no added sugar!

So step in the simple as chips Point1 Gnarola™, like granola only gnarlier!!!

This is simple enough to make even for those who burn water in the kitchen, all you need to do is buy good qaulity ingredients, drop the smartphone for 8 minutes and you are set.

Ingredients:

DRY

150g Mixed Nuts (I used Walnuts and Hazelnuts but whatever nuts you want, brazil-nuts taste amazing and are packed with selenium!)

250g  or about 2 Cups of raw rolled Oats

35g Pumpkin Seeds

50g Ground Flaxseed/Linseed/Chia Seed…any seed!

25g chopped/dried coconut

2 tsp or more of Cinnamon

WET

15-20ml Walnut oil

150g or 4-5 TBSP of decent Honey (Maple Syrup works fine too)

AFTER BAKING – ***optional***

150g Chopped dried fruits of choice – I used fig, sultanas and prunes – re-hydrate if you wish

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How To:

Pre-Heat the oven to 155c (fan oven) – Line a decent size baking tray with parchment/baking paper.

Mix all of the dry ingredients together in a large bowl – you can play with exact quantities of each type of ingredient.

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Combine your oil and honey in a small bowl and heat until real runny over a bain-marie or at worst in the microwave.

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Pour wet stuff into dry, give it a good mix (it should coat but not overwhelm the dry ingredients); spread out all of the Gnarola mixture thinly onto the baking tray, place in the oven for 10-15 minutes until she is golden and crispy! Make sure to keep an eye on the oven as it burns easily and burnt food ain’t ever good for you! EVER!

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Once out of the oven, you should have a dry, light and crispy granola. Add in your chopped mixed fruit, let cool and store in an airtight container.

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It can be enjoyed with the milk of your choice, but my favourite is with yogurt as part of a pre-ride breakfast. A big sprinkle on some good porridge made from well soaked steel-cut oats is amazing also, especially with more cinnamon and apple compote on top!

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Basic Nutritional stuff:

Obviously with all the fruit, honey and oats this is not the kind of thing to be eaten 5 times a day in huge quantities if you want to stay, lets say, in race shape. Enjoy it in moderation as part of an overall savage diet and you’ll be well….a savage!

The oats are packed with fibre and carbohydrate, the honey is a wild mix of a variety of sugars. Nuts like hazelnuts and walnuts are packed with thiamine (B1), Vitamin B6, protein, quality fats and very importantly for any bike rider minerals like magnesium, manganese, zinc and iron all of which are very important for proper CNS function, cell health and muscular contraction.

Likewise sunflower seeds and flax-seed both pack a mega nutritional punch with high amounts of fibre and trace minerals!

Finally the dried fruits (dates, figs and sultanas in this case) add to the carbohydrate content which is important on a riding or training day or for recovery but they also, unknown to many people, are full to their sweet wee gills with important minerals like iron, magnesium, zinc and potassium! Add in the cinnamon and all the yogurt, “veggie milks” or whatever else you eat with the Gnarola and you’ve got yourself a serious snack!

Wrap Up: Point1 Gnarola™ – Tastes the business, is packed with quality carbohydrate, protein, fats, vitamins, minerals and provides a great crunchy texture in a moderate GI package that’s packed with fibre! Enjoy it anyway you want.

Feel free to comment with any additional ingredients you add.

 

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Point1 – Power Pancakes

I do alot of cooking/baking and all-around tasty performance eating. Just because something is supremely healthful and conducive to performance doesn’t mean it has to taste bad!

These pancakes are a perfect example. Packed with protein, a variety of carbohydrates and a small dose of tasty fats. They make a perfect afternoon snack, a pre-training meal about 1 hr out or even better with loads of yogurt and/or fresh fruit at breakfast!

Ingredients:

Half cup of buckwheat flour

1 teaspoon baking powder

2-3 Tbs of ground flax seed – (I used a ground flax/sunflower seed mix)

1 egg lightly beaten

2 ripe and mushy bananas

Half a cup of your milk of choice (cow’s, almond, rice etc…)

Water as needed to get desired thick but runny texture

Optional extras: Vanilla extract or 1 scoop of protein powder to replace flax for added Protein but less taste!

Real simple to make, mix all the dry ingredients well. Combine, in a separate bowl, all of the wet ingredients then add the two together until a good mixture is obtained. It will be quite thick so add a little water until you are happy with the consistency! Trial and error at first for those not used to making pancakes. I used full-fat cow’s milk as it’s awesome stuff if you are not intolerant, it makes the tastiest pancakes but vanilla or plain rice or almond milk works perfectly also.

Wet and Dry

Cook on a hot pan, no need for oil or butter, just patience! They take a few minutes to brown each side and it’s better if you pour them thin as they rise and in general are quite moist. The finished product should have a nutty banana flavour, be real light and fluffy and literally melt in your mouth. – Savage!

Mancake

I’ve not broken down the Macro nutritional content yet, but it’s all health and all amazing although they do pack some calories in a small space so if you are trying to loose body fat for performance then don’t go too wild!

Small Stack

 

Top tip for cooking these is let the first side brown totally before you try and flip, there’s no silly wheat or other grass in here so they take patience to cook! You can also easily mix and match ingredients to suit. Apple sauce instead of bananas, tapioca flour or some almond meal instead of half or all of the buckwheat flour, more eggs for a heavier cake. Just play with it. Although be warned there ain’t nothing as awesome as Buckwheat in my opinion.

I think next-up in the cooking series is the Point1 Badass grain-free Brownies!

Feel free to ask any questions! Keep ‘er lit and #eatreal