Fuel On The Go

Breakfast on the Fly

1 cup non-fat yogurt
1/2 cup non-fat cottage cheese
1/2 cup frozen blueberries
1/2 cup frozen strawberries
2 tsp honey
1 tablespoon almond oil or 12 almonds

Instructions:
Place frozen berries in a plastic microwave safe bowl or similar container and defrost in microwave. Blend in cottage cheese and yogurt. Add honey and almond oil.

Yields 1 Serving of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Fuel On The Go

Yogurt with Fruit

1 Cup of Natural nonfat yogurt
1 scoop protein powder (7g of protein)
1 orange
1 tsp. slivered almonds

Yields 1 Serving of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Fuel On The Go

Quick Oatmeal Breakfast

1 cup cooked oatmeal (need 1 cup water mixed in)
1/2 apple chopped
2 teaspoons natural Peanut butter
Cinnamon to taste
1 cup lowfat cottage cheese

Instructions:
Cook oatmeal in microwave for 2.45 min. Mix in peanut butter, then the apple and then add cinnamon to taste. What makes this quick is you can chop the apple, get the peanut nut butter, and dish out the cottage cheese in the time it takes to microwave the oatmeal.

Yields 1 Serving of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Fuel On The Go

Arnold's Aerobars

1 ½ cups whole brazil nuts (process to small pieces)
½ cup raw almonds (process to small pieces)
½ cup raw sunflower seeds
½ cup ground flaxseeds
½ cup hulled raw pumpkin seeds (“pepitas”)
1/3  cup dried cranberries
1 tsp cinnamon
1 ½ cups high-fiber/low sugar cereal of your choice
½ to ¾ cup honey (play w/ amount. Moist vs crunchy)
1 cup Almond Butter

Optional: ½ c. dried blueberries, ½ c. carob or dark choc chips (added at last minute to avoid melting.)

Mix all ingredients except honey and almond butter in large bowl.  Heat honey and almond butter in saucepan until warm and melty. Add to bowl.  Mix with wooden spoon or with hands. Press into greased 9x13 pan. Cool completely before cutting.

Wrap each bar individually and store in freezer. A fun recipe to play with and make your own!

Yield 16 bars

Nutritional info per serving:

Calories 370
Carbohydrates 30g
Fiber 5g
Protein 10g
Fat 25g
Cholesterol 0mg
Sodium 25mg
Calcium 170mg

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Fuel On The Go

Angelfood Oat Nut Muffins

6 eggs whites
1 cup rolled oats
1/4 cup almonds
1/4 teaspoon salt
6 1-gram packets Splenda (optional)

Instructions:
Add oats, almonds, and salt to food processor and chop until oats are the consistency of flour. (One-half cup steel-cut oats can be substituted but will give a coarser texture.) Add Splenda to egg whites and beat to soft peaks. Fold oat flour mixture into egg whites then spoon into three muffin tins (sprayed with no-stick spray). Bake at 350 F for 20 minutes. Remove from tin and allow to cool for 10 minutes.

Yields 3 Servings of:
1 Block Protein
1 Block Carbohydrate
1 Block Fat

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Fuel On The Go

Oat Bars

210 grams of large flake oats
3 cups of water
100 grams raisins
120 grams of soy protein powder
4 egg whites
1 cup soya milk (unsweetened)
3.25 tablespoons of olive oil
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
5 tablespoons of Fry's Cocoa
5-10 drops of liquid Stevia

Instructions:
1) Mix oats into 3 cups of boiling water. Lower the heat to medium and stir for 10 minutes. Spread on a cookie sheet and leave to dry for 30 minutes. After 15 minutes cut into 8 rectangles and flip over for the second 15 minutes. 2) Mix egg whites, 3 tablespoons of olive oil, liquid Stevia and soya milk in a bowl. 3) Mix the protein powder, cocoa, raisins, baking soda and cinnamon in a separate bowl. 4) Mix the liquid and dry ingredients together thoroughly. 5) Mix in the cooked oats one chunk at a time and thoroughly mix. 6) Lightly grease the bottom of the baking dish with a bit of olive oil. 7) Put half in an 8-by-8-inch baking dish and bake at 375 F for 25 to 30 minutes. 8) Cut into 6 equal rectangles and put on a plate to cool. Repeat with other half.

Yields 12 Servings of:
2 Blocks Protein
2 Blocks Carbohydrate
2 Blocks Fat

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