Practising the Pilates Method each week helps to retain and build muscle by performing a series of movements with load-bearing and resistance. Based on the food science books I’ve read recently, I’ve learned just how important it is to consume enough protein to maintain the structure of our bones, muscles, ligaments, tendons and skin.
Protein also helps us to:
- balance blood sugars;
- feel full after eating;
- balance our hormones.
As we age our ability to break down protein decreases so we need to ensure we consume a sufficient amount each day. This is particularly important for vegans and people who exercise a lot. As a general guide, I aim for 30-40% of my food intake each day being protein. I also make sure I consume a decent amount of good quality fats and oils. This is because we digest protein more effectively when it is eaten with healthy fats.
With all the above in mind, here is the recipe for the protein bars I eat after training or a race to encourage muscle repair. They are quick to make (ten minutes to prepare plus one hour to chill in the fridge), vegan, low carb, lunchbox-friendly and easy to eat when out and about. The recipe makes six bars. Yes I know there are only five in the picture. I ate one before I remembered to take a photograph!
Ingredients:
1 tablespoon ground flax seeds
120 ml good quality coconut milk or other nut milk of choice. I like the Plenish range which is made of just three ingredients.
2 tablespoons of powdered Erythritol. I use the NKD Living brand. I don’t have a particularly sweet tooth so for me 1.5 tablespoons is enough. Perhaps start with 2 tablespoons and see what you think. Tip – don’t use cane sugar!
128g of creamy almond butter or another nut butter of your choice (except peanut butter). I like the Pip & Nut and Meridian brands
56g of pea protein powder (which is made from yellow split peas). You could use another vegan protein powder, e.g. hemp. Pea protein I think works from a colour and texture point of view and tastes the best. Pulsin is the brand I use.
Cacao nibs to sprinkle on the top.
To prepare:
- In a mixing bowl, whisk together the flax seeds, nut milk and Erythritol.
- Then add the nut butter and protein powder to this whisked mixture and stir until a thick dough forms.
- Now the fun bit – knead the dough until the colour and texture are uniform.
- Press the dough into a silicone bar mould or into a small, lined loaf tin.
- Sprinkle the cacao nibs on top, pressing them into the dough to make them stick.
- Chill in the fridge for at least an hour until the bars have firmed up.
- Remove the bars from the mould, or if you’re using a loaf tin remove from the tin and cut into slices.
The protein bars store well in a sealed container in the fridge for 3-4 days. After that they tend to lose their flavour.
To close, an example of a cover being better than the original – This Mortal Coil’s version of Tim Buckley’s Song to the Siren. I could listen to Elizabeth Fraser’s haunting vocals all day…just not when I’m swimming in the lake.
PILATES x MELISSA 