Sometimes our busy schedules make it challenging to fit in the perfect, post-workout recovery meal within that presh time slot when fatigued muscles need it most. Rather than having to rush home to whip something up, suffer through watered down protein powder, or simply allow yr tired muscles to starve, opt for this quick n' easy raw recovery recipe. Packed with superfoods that are specific to our body's needs after an intense workout, these delish bites are easily digestable and heavy enough to hold you over until its time for a full meal.
Superfoods for a Speedy Recovery
Hemp Seeds: Hemp seeds are a magical gift of nature, that provide the most concentrated supply of easily digestable proteins, essential fats, vitamins (high in vit E), and enzymes, of all other edible seeds. Hemp seeds contain 20 different varieties of amino acids and all nine of the essential amino acids - making them a complete protein. One of the most important efforts to make with yr workout recovery meal is a full packed source of protein that is easily digested so that it may quickly absorb into the body; enter our lil hemp seeds that put in OT here, as they provide yr body with muscle-replenishing protein far more effectively than meats, eggs, dairy, or powders. Another key benefit of hemp seeds are its balanced source of Omega 3 and Omega 6 fatty acids, which aid in anti-inflammation and the reboot of our immune system. Final selling point, they taste great! A subtle nutty flavor, they fit in easily to any smoothie, salad or other quick snack.
Cacao Nibs: Cacao is the raw, unprocessed form of chocolate, and one of our favorite choices for post-workout recovery. For starters, cacao is the highest whole food source of magnesium - a mineral our bodies crave after intense exercise. Magnesium is incredibly effective for relaxing muscles, easing inflammation, and calming our cardiovascular system. Cacao is bursting with antioxidants, primarily polyphenols, which are protective compounds that help preserve our body's cells and cardiovascular system. Rich in B vitamins, cacao may help with that energy re-up once fatigue sets in. Lastly, another reason that makes this ingredient a superb choice is its mental bless-up abilities. Among its many phytochemicals are an abundance of neurotransmitters which provide a blissful brain experience.
Tart Cherries: While cherries don't often come to mind as a superfood, they are quickly gaining traction as superb in easing muscle soreness, inflammation, and oxidative stress. Specifically, the concentrated amounts of anthocyanin found in tart cherries works to achieve said relief. Recently, a handful of studies have been done with marathon runners to prove the effects that tart cherries may have on lessening muscle damage, decreasing muscle pain, and expediting muscle recovery. Wingman to its muscle saving abilities, tart cherries have also shown to enhance sleep with their high levels of melatonin. This can prove especially helpful for those who workout intensely at night and need extra help relaxing the body before bed.
Quinoa: Hard-working, humble quinoa primarily serves as added satiation for our recipe - it is a complex carb with low glycemic index, meaning it digests steadily to provide our body's with consistent energy. This can be super useful when needing to recharge on energy for yr day ahead, or know you won't have access to a complete meal for a few hours. Other benefits of this grain are its high levels of magnesium, antioxidants, and also acts as another complete protein source (just think of it as the icing on the cake!).
Dates, Cashews, and Almonds: The final ingredients to our recipe might not quite make the "superfood" cut, but still play an important role in our path to recovery. Dates are high in potassium and natural sugars like glucose, fructose, and sucrose - all of which are depleted from the body after an intense workout and often produces that feeling of drained energy. Cashews are high in magnesium, calcium, and heart-protective monostrated fats. Plus they provide an amazing texture when making raw treats. Last, Almonds play an important role by providing protein, magnesium, riboflavin, and high-levels of the muscle boosting and brain saving vitamin E.
Yields 15 balls
1, to 2 c pitted dates
1 c cooked quinioa
3/4 c soaked raw chashews
1/2 c soaked raw almonds
1/2 c raw hemp seeds
1/4 c raw cacao nibs
1/2 c dried unsweetened tart cherries
Unsweetened coconut for rolling
Pinch of sea salt
**the above measurements are suggested, but add
less/more depending on taste, nutritional needs, or
1. Soak raw nuts: cashews for 3 to 6 hours; almonds for 8 to 12 hours
2. Cook about 1/3 cup dry quinoa, which should equate to roughly 1 cup cooked
3. Add dates and cherries to food processor and pulse briefly until seperated. Next add nuts, and then last of the remaining ingredients and pulse until texture is smooth, all ingredients well combined.
4. Scoop mix into round balls (of yr size preference) and then roll in the unsweetened coconut. For an easier texture to mold, pop your mixture into the fridge for about 15 to 30 minutes. Place rounded bites onto a glass plate or wax paper lined container. Store air-tight in the freezer for up to two weeks (even though we all know they'll be gone before then).