gone alpine

Nutrition    Training    Climb    Hike    Ride    Links    Psyche pages    About us    Home   Products

Shake & snack/bar recipes!..

...for, other food recipes click here.

Most of the shakes you can get the ingredients, stick them in your cupboard or freezer until you are ready to use them. They are so easy and tasty the question is why aren't you making them?

 

Fruity Shakes (for 1)

Mango Madness

In blender add:

Mango - berry blend

In blender add:

Peach with an added punch - big energy

In blender add:

 

*** Full meal deal ***

If you are needing to replace a meal and want to do it with a shake then change your protein powder shake mix to a meal replacement mix.

**************************************************************

Orangecicle

In blender add:

Berry me alive

In blender add:

Zangy-zip*

In blender add:

*With this one, you are getting a bit of citrus, this helps clean out your insides and digestive tract. So you might pee a bit.

Tropics topics

In blender add:

Kiwiectomy*

In blender add:

*With this one, you are getting a bit of citrus, this helps clean out your insides and digestive tract. So you might pee a bit.

Creamy Shakes (for 1)

Coconut-me-up

In blender add:

Very Vanilla

In blender add:

Chocoholics

In blender add:

Vital option

In blender add:

Coffee shmoffee with a mocha option

In blender add:

 

Snack recipes!..

Breakfast bars, Cookies, Desserts and whatever else we can find,  Yummmmmm

Mixed-up Macaroons - (mid glycemic)

You want something sweet but not mess up your training diet? EAT ONE OF THESE! I needed a refocus on your typical macaroon and this did the trick. Good to take along with you on a trip, in the car or even a mid race treat. These aren't made with your typical quick carb sugars these will help you hold out of the quick burn and sugar lows. TRY'EM!

Beat egg whites with a dash of salt and vanilla to soft-med peaks, gradually add Xylitol in very small amounts, beat to stiff peaks. Fold in cereal, coconut and nuts.

Drop from teaspoon onto lightly greased/sprayed cookie sheet. Bake at 350 degrees for 18 - 20 minutes. Tops of cookies will brown as they bake, don't remove early or they will be too soft. When done remove from oven and take off cookie sheet immediately. If they stick, return cookie sheet to oven to soften. Makes about 3 dozen.

or try them like this

Beat egg whites with a dash of salt and vanilla to soft-med peaks, gradually add Xylitol in very small amounts, beat to stiff peaks. Fold in cereal, coconut and nuts flour.

Dust cookie sheet with additional almond flour if desired, other wise, drop from teaspoon onto lightly greased/sprayed cookie sheet. Bake at 350 degrees for 18 - 20 minutes. Tops of cookies will brown as they bake, don't remove early or they will be too soft. When done remove from oven and take off cookie sheet immediately. If they stick, return cookie sheet to oven to soften. Makes about 2 dozen.

 

Mochi / Rice cake

This is a desert or treat for those that don't do well with wheat flour, or want anything too heavy in their gut. Very very tasty, especially when they are home made. These are a great carb snack for the trails. This recipe makes a few so share them with your friends or eat them all. Because they don't have preservatives they don't last but a few days out of the fridge... but if you put them in the fridge... they get hard. We tend to eat them all in about 24 hours, so not really a problem with us, but they are best eaten fresh.

Put everything together in a bowl, mix very well, a small whisk works well to incorporate all the ingredients as long as you use it to stir only, DO NOT BEAT MIXTURE, too much air in mix will change consistency. After mixing pick up bowl and with a medium/heavy tap hit it on the counter a few times to allow excess air to rise out of mixture. Pour in very lightly sprayed rectangle pan, bake in a 350 degree oven for about 45 minutes or light brown. Cool and cut into whatever size pieces you'd like.

High potassium Date bars

These are tasty high nutrient organic date bars. I know it sounds "healthy" and all but try them... ya just might like em.  If you like dates these will be a definite hit.  Each bar will give you about 265mg of Potassium as well as other nutrients essential to an athlete. Before and after I do something active I actually crave these. Note: a daily tolerance on Potassium is 18,000mg, so these... aren't too much.

Mix dates, oatmeal and nuts until dates are coated and not sticking together.  Then add remaining ingredients, mix well.  Line a 6 x 9inch baking pan with plastic wrap or wax paper, press mixture firmly into the bottom of the pan. Place another piece of wrap on top the mixture, continue to press until very well packed. The more packed the mixture the better the bar will hold together.  Place an object that can fill the space of the pan (usually a vhs video or small book will suffice). Place put a heavy object on top of the book and place in refrigerator (usually you will have an item in the frig that can work fine). Keep in frig for several hours, usually overnight is best.

Take out bars in morning, cut into 12 pieces. Take these with you on your ride, hike or whatever adventure you have for the day. They keep perfectly out of the frig and in a backpack. The more they are smushed the better they are.

Adventure cookies (no bake, no flour)

These are great to throw in your pack or for breakfast. The reason these are called adventure cookies all depends on you,  you can add or subtract to most of the 'bulk' ingredients. However you will want to remember one thing, the more you add other than oatmeal the more the cookie will crumble. What I've written down here is what we tend to start with.

Place the following dry ingredients into a medium size bowl (this is where you can add whatever you want at reasonable quantities:

Separately boil the following for approximately 60 seconds, this part is necessary for binding the ingredients (these you won't want to change to much, if at all):

Take off head and stir in:

Once peanut butter is mixed into the warm mixture, pour over the remaining dry ingredients. The mixture will be quite thin and this is ok, stir until well mixed and there are no lumps with the protein powder. Once this is done, add enough raw rolled oats to make mixture thick but still glossy.  Put a piece of waxed paper on a cookie sheet, place mixture by the spoonfuls, recipe can make about 24 little cookies or 12 nice big ones which is preferred. 

Place in refrigerator to set.  Cookies don't need to remain in frig they keep just fine once they set at room temperature. They do great if you want to freeze them, not only will they keep but one of these cookies frozen is tasty too.

***********************************

Scones

These are great breakfast especially when they are warm from the oven. Split the middle, add some jam or fresh fruit, put a couple in a baggie and you have an excellent snack wherever it is you are headed.

Sift (if you can) dry ingredients into a bowl, cut in butter until its crumbly. Add milk and stir together ingredients until just mixed, do not over mix.  Turn dough onto lightly floured surface (dough should stay soft) Knead gently 10 - 12 strokes,  roll or pat dough till about 1 inch thick and squareish. Cut dough with knife into triangles. Place on un-greased baking sheet and bake at 425 degrees until golden, about 12 - 15 minutes.  Best served warm with raspberry or strawberry jam, but also keeps well when tossed in a pack.

***********************************

Electro-jell-o

    This is one of those easy alternate electrolyte boosters. Great to take anywhere, doesn't require refrigeration and unless under extreme heat, won't melt.  This is a great alternate to your everyday drinks. Make sure you drink water while eating these, it will help increase your rate of absorption.

    Mix it all together, pour into a large rectangle pan and put in the refrigerator for about 3 hours or till set.  Dip the bottom of the pan in warm water for a few seconds, cut into squares. Eat as is or throw a few in a baggie or container and stick them in your pack.

***********************************

Carb bars

    In a day that is anti-carbs... there are a few of us out there that still need them, like athletes! Carbs are needed for immediate energy. Try these.

    In a medium sauce pan, heat  first 3 ingredients over medium heat until it boils, then remove from heat. Add protein powder and cereal, stir well, press into a 13x9 inch pan that has been lined with waxed paper and lightly coated with non-stick cooking spray.  Let cool completely - cut into bars.

***********************************

Banana bread

    Are you sick of rock hard banana bread? This one comes from mom Dow back on Kauai, Hawaii. Nice and fluffy so to speak - good and soft. This rocks!

makes 2- 3 loaves depending on the size of your pans (you can cut it in 1/2 if you want, but... everyone will be eating it so it will go fast).

    Mix all this together  set aside. Sift together...

    Add dry ingredients to wet, mix all ingredients well, then pour into loaf pans and bake at 350 for 1 hour. Remove from pan after about 5 minutes. Mummmmmm enjoy.

***********************************

Peanut-butter granola bars

And you thought you were sick of granola bars...

Preheat oven to 300 degrees. Line a 8-inch square baking pan with wax or parchment paper, leaving a 2-inch overhang at two opposite ends.

In a small sauce pan mix together the following:

Stir over low heat until sugar is dissolved, about 5 minutes. Let cool slightly, then whisk in 1 large egg white. Pour mixture immediately over:

Stir until all is well mixed. Pour mixture into lined pan and smooth out. Bake in oven until top is firm, about 30 minutes. Take out of oven and let cool about 10 minutes.  Carefully lift bars by wax paper out of the pan, let cool completely. Once cooled cut into bars. Sore in air-tight container. These are great for backpacking and quick energy along any training route.

 

Nutrition    Training    Climb    Hike    Ride    Links    Psyche pages    About us    Home     Products