Tag Archives: roller derby nutrition

Stuffed Energy Dates – a natural, Paleo alternative to energy gels

Since going Paleo, I’ve started experimenting with natural race fuel – the chemical-laden Gu and Chomps just taste weird to me now and upset my stomach. I’ve carried dried fruit, made my own gels using fruit, chia seeds and sweet potatoes, and I’ve messed around with the recipe I’m about to share now – medjool dates stuffed with coconut oil and cocoa powder. It’s my absolute favorite way to fuel before, during and after a race, training run or workout.

Dates contain easily digestible simple sugars plus fiber that helps stabilize blood sugar. The high levels of potassium help keep your electrolytes balanced and the magnesium is a natural anti-inflammatory. Iron and B-complex vitamins help boost energy. Dates also contain calcium, Vitamin K and phenols (antioxidant compounds that protect cells against damaging free radicals). So much nutrition in such a small package!

I use the coconut oil because of the MCT (medium chain triglycerides). Coconut oil is metabolized like a carbohydrate – The fatty acids are sent directly to the liver for conversion into energy and not into body tissues as fat. The cocoa powder is rich in potassium and contains energy-boosting caffeine and theobromine (which is also a mood booster). Potassium chloride AKA salt substitute helps strike a better electrolyte balance than sea salt (although for training sessions shorter than 3 hours, you don’t really need the extra potassium anyway, as long as you replenish post-workout).

Okay, so now you know why. Let’s talk about how!

Mise en place (Anne Burrell would be so proud)

Mise en place (Anne Burrell would be so proud)

What you will need to make a dozen of these little energy bombs:

12 large medjool dates (fresh are softer and easier to work with than dried)

1/4 cup coconut oil

2 tablespoons unsweetened cocoa powder

Potassium chloride (sold as “salt substitute” in your grocery)

The process:

Using a sharp knife, carefully slit each date without cutting completely in half and remove the pit in each, then spread the halves apart so they fold open like sticky little books.

dates2dates3

Next, mix the 1/4 cup of coconut oil with 2 tablespoons of cocoa powder until it forms a brownie-batter like consistency. You can use less cocoa if you like. I won’t micromanage your taste buds.

dates4dates5

Use a teaspoon to measure out the amount you’ll put in each date. You may use a bit more or less depending on the size of each date.  Spread cocoa/oil mixture inside each half and then sprinkle with the salt substitute.

dates6dates7

Smush the halves of each date back together and pinch the edges slightly to seal. Now it’s time to wrap them!  I use Glad Press’n’Seal, although foil works well too. I wrap these as shown below (more info later on why, beyond easy wrapper removal):

corner to corner instead of edge to edge is easier to open on the run

corner to corner instead of edge to edge is easier to open on the rundates9

After wrapping each date individually, they’re ready to go into a baggie and then into your fuel carrying system. I can fit 6 dates into a snack-sized bag, which goes into my SPI belt. It’ll hold more, but this is usually all I need.

dates10dates11

These are great for pre- and mid-run, but for fast post-run fuel (or for when I need a little change in flavor and a bit of protein), I like to stuff them with cashew butter or almond butter instead. Same concept, less mixing.

dates14dates15

To tell them apart in my bag without having to inspect them, I wrap the ones filled with nut butter like candies, twisting the long ends of each. I usually mark a C or A on the wrapper depending on which nut butter I use, but it’s easier to feel the difference in wrapper than it is to read the writing when running.

dates16

There you have it! Natural, portable energy that can be consumed on the run, on the bench in a derby bout or between sets in the gym. Nothing fake and you can control what goes into your fitness nutrition.

For the sake of comparison, here are the nutrition facts for my recipe vs. Gu. Since it is not an exact 1:1 ratio on carbs, you may have to play around a bit with how frequently you consume these as opposed to how frequently you’d use Gu. As I become fat-adapted, I notice I need fewer and at longer intervals than I did when I was weaning myself off of the carb-heavy diet I used to consume.

Nutrition info for coconut oil stuffed dates

Nutrition info for coconut oil stuffed dates

Nutrition info for Gu (varies slightly by flavor)

Nutrition info for Gu (varies slightly by flavor)

I hope you enjoy these – please let me know what you think!  I welcome feedback and I’d love to know what works (and doesn’t work) for you. My next post will be about some of the other options I’ve tried – I’ll include the recipes for the homemade gel and sweet potato puree I like to use.

Stuffed Energy Dates – a natural, Paleo alternative to energy gels

Since going Paleo, I’ve started experimenting with natural race fuel – the chemical-laden Gu and Chomps just taste weird to me now and upset my stomach. I’ve carried dried fruit, made my own gels using fruit, chia seeds and sweet potatoes, and I’ve messed around with the recipe I’m about to share now – medjool dates stuffed with coconut oil and cocoa powder. It’s my absolute favorite way to fuel before, during and after a race, training run or workout.

Dates contain easily digestible simple sugars plus fiber that helps stabilize blood sugar. The high levels of potassium help keep your electrolytes balanced and the magnesium is a natural anti-inflammatory. Iron and B-complex vitamins help boost energy. Dates also contain calcium, Vitamin K and phenols (antioxidant compounds that protect cells against damaging free radicals). So much nutrition in such a small package!

I use the coconut oil because of the MCT (medium chain triglycerides). Coconut oil is metabolized like a carbohydrate – The fatty acids are sent directly to the liver for conversion into energy and not into body tissues as fat. The cocoa powder is rich in potassium and contains energy-boosting caffeine and theobromine (which is also a mood booster). Potassium chloride AKA salt substitute helps strike a better electrolyte balance than sea salt (although for training sessions shorter than 3 hours, you don’t really need the extra potassium anyway, as long as you replenish post-workout).

Okay, so now you know why. Let’s talk about how!

Mise en place (Anne Burrell would be so proud)

Mise en place (Anne Burrell would be so proud)

What you will need to make a dozen of these little energy bombs:

12 large medjool dates (fresh are softer and easier to work with than dried)

1/4 cup coconut oil

2 tablespoons unsweetened cocoa powder

Potassium chloride (sold as “salt substitute” in your grocery)

The process:

Using a sharp knife, carefully slit each date without cutting completely in half and remove the pit in each, then spread the halves apart so they fold open like sticky little books.

dates2dates3

Next, mix the 1/4 cup of coconut oil with 2 tablespoons of cocoa powder until it forms a brownie-batter like consistency. You can use less cocoa if you like. I won’t micromanage your taste buds.

dates4dates5

Use a teaspoon to measure out the amount you’ll put in each date. You may use a bit more or less depending on the size of each date.  Spread cocoa/oil mixture inside each half and then sprinkle with the salt substitute.

dates6dates7

Smush the halves of each date back together and pinch the edges slightly to seal. Now it’s time to wrap them!  I use Glad Press’n’Seal, although foil works well too. I wrap these as shown below (more info later on why, beyond easy wrapper removal):

corner to corner instead of edge to edge is easier to open on the run

corner to corner instead of edge to edge is easier to open on the rundates9

After wrapping each date individually, they’re ready to go into a baggie and then into your fuel carrying system. I can fit 6 dates into a snack-sized bag, which goes into my SPI belt. It’ll hold more, but this is usually all I need.

dates10dates11

These are great for pre- and mid-run, but for fast post-run fuel (or for when I need a little change in flavor and a bit of protein), I like to stuff them with cashew butter or almond butter instead. Same concept, less mixing.

dates14dates15

To tell them apart in my bag without having to inspect them, I wrap the ones filled with nut butter like candies, twisting the long ends of each. I usually mark a C or A on the wrapper depending on which nut butter I use, but it’s easier to feel the difference in wrapper than it is to read the writing when running.

dates16

There you have it! Natural, portable energy that can be consumed on the run, on the bench in a derby bout or between sets in the gym. Nothing fake and you can control what goes into your fitness nutrition.

For the sake of comparison, here are the nutrition facts for my recipe vs. Gu. Since it is not an exact 1:1 ratio on carbs, you may have to play around a bit with how frequently you consume these as opposed to how frequently you’d use Gu. As I become fat-adapted, I notice I need fewer and at longer intervals than I did when I was weaning myself off of the carb-heavy diet I used to consume.

Nutrition info for coconut oil stuffed dates

Nutrition info for coconut oil stuffed dates


Nutrition info for Gu (varies slightly by flavor)

Nutrition info for Gu (varies slightly by flavor)

I hope you enjoy these – please let me know what you think!  I welcome feedback and I’d love to know what works (and doesn’t work) for you. My next post will be about some of the other options I’ve tried – I’ll include the recipes for the homemade gel and sweet potato puree I like to use.

Vegetti Adventures: My Love Affair with a Spiralizer

I’m a sucker for kitchen gadgets, particularly those of the “As Seen On TV” persuasion. So when my dear friend Trigger Mortis told me about her Vegetti, I was intrigued (and remained so even after realizing it wasn’t a saucy euphemism).

I picked one up at CVS and gleefully began spiralizing everything in the crisper, experimenting with simple sauces and herbs from our garden. So far, these recipes have all been hits – even my picky, pasta-loving progeny has tasted them (that alone is worth the 14 bucks).

A few tips:
• This thing’s basically a giant pencil sharpener, so long, thin vegetables fit best in it. Sweet potatoes in particular are easier to spiralize if they’re skinny.
• When peeling your vegetables, leave a few inches at the top unpeeled so you’ll be able to grip without slipping.
• You’ll have a couple of inches of pointy veggie nub left, since it’s pretty much impossible to spiralize the entire vegetable. I’ve been saving mine to cube and roast for vegetable soup or dog food.
• The “noodles” can be boiled, but I vastly prefer a quick sauté in olive oil or coconut oil to preserve nutrients – plus the caramelization adds depth of flavor.
• Each of these recipes makes two small servings or one “stop judging me, I just ran 5 miles” serving.

Sweet Potato Pad Thai

Sweet Potato Pad Thai

 

 

 

 

 

 

 

 

 

 

 

Sweet Potato Pad Thai

Saute 1 spiralized sweet potato for 5-8 minutes, then stir in:

1 tablespoon peanut butter
1 tablespoon soy sauce
1 tablespoon water
Dash of sriracha

Top with chopped Thai basil and/or garnish with a lime wedge.

••••••••••••••••

Hash Brown Nests with Baked Eggs

Hash Brown Nests with Baked Eggs

 

 

 

 

 

 

 

 

 

Hash Brown Nests with Baked Eggs

Preheat oven to 475 & grease 2 ramekins or muffin cups. Spiralize 1 russet potato, season with salt and pepper and divide mixture between ramekins, pressing spiralized potatoes into the bottom and sides to form little nests.

Bake for 12-15 minutes, then turn heat down to 400 & remove cups from oven. Carefully crack 1 egg into each cup and return to oven to bake for 5 minutes or until whites set.

••••••••••••••••

The potato nests were really fun to make, so I also made zucchini nests with cherry tomato “eggs” from our garden. One is raw and vegan; the other is baked and filled with herbed ricotta. The raw recipe works great with cucumber, too.

Zucchini Nests

vegannest

Raw Zucchini Nests with Cherry Tomato Eggs

 

 

 

 

 

 

 

 

 

Spiralize 1 zucchini and marinate the noodles in a couple of teaspoons of olive oil and golden balsamic vinegar for a few minutes to soften, then drain and pat dry with a paper towel. Arrange noodles in a nest and top with raw tomatoes and fresh oregano.

 

vegricottanest

Baked Zucchini Nest with Roasted Cherry Tomatoes

 

 

 

 

 

 

 

 

 

 

 

 

Preheat oven to 400 and grease a ramekin or muffin cup. Spiralize 1 zucchini and mix 1 beaten egg into the noodles, then arrange in ramekin/cup to form a nest. On a separate pan or cookie sheet, toss cherry tomatoes with olive oil and season with salt and pepper. Roast zucchini nest and tomatoes for 12-15 minutes.

Mix together 1 tablespoon ricotta cheese and 1 teaspoon chopped oregano. Top nest with ricotta and tomatoes.

••••••••••••••••

Lastly, a trio of post-workout snacks. I find myself craving the zucchini after every run now.

Clockwise from top left: Sweet Potato with Salmon and Black Beans, Cucumber Salad & Zucchini with Ricotta and Mint

Clockwise from top left: Sweet Potato with Salmon and Black Beans, Cucumber Salad & Zucchini with Ricotta and Mint

 

 

 

 

 

 

 

 

 

 

 

 

Sweet Potato with Salmon and Black Beans
Spiralize 1 sweet potato and sauté for 5-8 minutes. Add 1/4 cup cooked salmon and 1/4 black beans & season with cayenne.

Cucumber Salad
Spiralize 1 cucumber. Season with cracked black pepper, stir in 1 tablespoon of golden balsamic vinegar & top with 1 tablespoon of feta cheese.

Zucchini with Ricotta and Mint
Spiralize 1 zucchini and sauté with 1 chopped clove of garlic in olive oil for 3-5 minutes. Stir in 2 tablespoons of ricotta cheese & 1 tablespoon chopped mint. Trust me on the mint! It pairs beautifully with zucchini.

••••••••••••

I’ll post another round after this week’s experiments. Let me know if you try any of these, tell me what you liked & share your own recipes with me!