My top ten go to snack attacks

Why it's time for a health snack attack!

Have you ever been totally badass in aerial class and given it your all, only to find you're ravenously hungry and feel like you could eat a horse straight after? Don't worry this is normal - after all you did just use up a zillion calories with all that climbing about you just did. But this can be avoided - since it's all down to whether you are giving your body the proper nourishment it needs...

Snack before class . Snack after class . And snack on the good stuff!

So a bad case of the hangries after class means you just didn't fuel up properly. Make sure you eat a light snack about an hour before class so that your body has a full tank of fuel, so to speak. Then bring a healthy snack with you for afterwards to replenish. And absolutely no snacking on sugary foods or energy drinks - this will spike your energy supplies and then leave you crashing after. Try and snack on super healthy snacks that include lots of super power super foods. (I usually make a batch at the weekend and then keep a lunch box (or jar or two) handy for if I need to travel about - so that I can snack healthy on the go as well). Seriously this was a game changer for me - a little bit of organisation at the start of the week means I can snack healthy for the rest of the week, and no reaching for that Twix when the hunger pangs kick in. I try and include at least three or four super foods within a snack - for example adding hemp protein powder, chia seeds, maca, lucuma, coconut oil to things I bake (banana bread, muffins, pancakes etc). Sprinkling hemp seeds, chia seeds (or anything particularly seed like... pumpkin, sesame, poppy, sunflower, pine nuts) to salads (awesome to lightly roast in a frying pan first). I generally add hemp to whatever I can as it's an awesome source of protein as well as being highly nutritious, and things like goji berries and mulberry berries can be added to normal trail mixes to super power them up a bit.

My top ten go to snacks

skylab studio 1 SUPER ENERGY BALLS Ingredients:
  • 1/4 cup almonds
  • 1/4 cup walnuts
  • 1/2 cup medjool dates
  • 1 cup oats / desiccated coconut to coat
  • 3 tbsp cacao powder
  • 1 tbsp almond milk
  • 2 tbsp hemp protein powder
  • 1 tbsp maca
  • 1 tbsp lucuma
  • 1 tbsp coconut oil
Method:
  1. Place all the ingredients into a NutriBullet and blend until you've got a thick dough.
  2. Scoop out 1 tablespoon-sized pieces and roll each one into a ball. If the mixture is too dry and crumbly to form balls, wet your hands with water and try rolling the balls again.
  3. Roll each of the balls into a small bowl filled with oats (can also coat with desiccated coconut or cacao powder)  and store inside an air-tight container in the fridge.
SUPER POWER MUFFINS Ingredients:
  • 2 over ripe bananas mashed
  • 8 tablespoons honey or maple syrup
  • 1/3 cup almond milk
  • 1 tbspn coconut oil
  • 2 eggs beaten
  • 1/2 cup peanut butter
  • 1/2 cup rolled oats
  • 1/2 cup chia seeds
  • 2 cups wholewheat plain flour
  • 1 tbsp hemp protein powder
  • 2 teaspoons baking powder
  • ½ teaspoon bicarbonate of soda / baking soda
  • pinch of himalayan salt
Method:
  1. Grease 12 hole muffin tin and preheat oven to 200°C /  400℉  / Gas Mark 6.
  2. In a large jug, whisk the mashed bananas, honey or maple syrup, buttermilk, rape seed oil and eggs until combined.
  3. Whisk in the peanut butter.
  4. In a large bowl combine all the dry ingredients together.
  5. Pour the wet ingredients into the dry and lightly whisk until combined.

skylab studio 2

                    SUPER POWER PANCAKES Ingredients:
  • 1 banana, medium ripe
  • 1 cup blueberries
  • 2 eggs
  • 1 cup rolled oats
  • 1 tsp baking powder
  • 1 tbsp hemp protein powder
  • 1 tbsp maca
  • 1 tbsp lucuma
  • 1tsp vanilla
  • 1 tbsp coconut oil
  • splash of almond milk if needed
Method:
  1. Place all the ingredients except the blueberries into a mixing bowl and mix well with a wooden spoon.
  2. Add a splash of milk if necessary to make the mixture a runny batter.
  3. Heat a teaspoon of coconut oil in a frying pan until hot.
  4. Add a tablespoon or two of mixture to the pan, then add some blueberries.
  5. Flip the pancake when you see bubbles on the surface.
  6. Serve with maple syrup or butter or even a dollup of fresh yoghurt and fruit.
skylab studio 3   SUPER DUPER BANANA BREAD Ingredients:
  •  3-4 mashed bananas
  • ⅓ cup plain greek yogurt
  • 1 cup coconut oil
  • 2 large eggs
  • 1 cup packed dark brown sugar
  • 1½ cups whole-wheat flour
  • 1 tbsp hemp protein powder
  • 1 tbsp maca
  • 1 tbsp lucuma
  • ¼ cup flaxseed meal
  • ¾ teaspoon baking soda
  • ½ teaspoon salt
  • 1 teaspoon cinnamon
Method:
  1. Preheat your oven to 350 degrees.
  2. Then start by mixing together the eggs, mashed banana, Greek yogurt, and melted coconut oil.
  3. Then add the dry ingredients and mix it up again. You don’t want to over mix because that causes the bread to get tough. Just mix until the dry ingredients are combined with the wet.
  4. Pour the bread batter into a standard loaf pan and bake in a 350 oven for 55 minutes. My advice is to stick a toothpick or sharp knife in the middle and when there’s only crumbs, and not batter, the bread is done.
  5. Prepare for yumminess and a house smelling ahhhhmazing!
skylab studio 4   SUPER GRANOLA BAR Ingredients:
  • ¼ cup honey
  • 1 tbsp salted butter at room temperature
  • 1 ½ cups rolled oats
  • ½ cup chopped almonds
  • ½ cup pumpkin seeds
  • 1 tbsp flax seeds
  • 1 tbsp chia seeds
  • 1 tbsp hemp protein powder
Method:
  1. Prepare a 8×8-inch baking pan with parchment paper, leaving some overhang on the sides for easy removal.
  2. In a large mixing bowl, combine oats, almonds, chia seeds and flax seeds. Add honey and butter to oat mixture and mix, using your hands or a spoon, until combined. Scoop the granola mixture into the prepared pan and firmly press into an even layer.
  3. Cover with parchment and chill in the freezer for 15-20 minutes until firm.
  4. Remove from freezer and transfer to a cutting board using overhang on sides. Chop into bars and enjoy immediately.
skylab studio 5   SUPER FOOD TRAIL MIX Have fun with this - see what sort of combos you can come up with - I usually bulk mix a load of nuts and super foods (goji berries and mulberries, macademia nuts, almonds, dried figs, dried mango, roasted sunflower seeds are some of my absolute faves) and have them in a super large jar. I then fill up smaller bowls for snacks around the house and jars for travelling with. skylab studio 6   SUPER SALAD IN A JAR Again have fun with this. Can be something as super simple as some carrot and cucumber sticks and a guacamole or hummous dip. Chopped fruit pieces or salady things and a tasty dressing to add to it on the go. Remember to pack a fork as well! I always have a jar made up ready of super food seedy things to add to salads such as sunflower, sesame, poppy, hemp, pumpkin seeds or pine kernals, in fact any other sort of nuts (almonds, walnuts yuh uh yum). And then I like to lightly toast the seeds in a frying pan to bring out a yummy roasted flavour. skylab studio 7   SUPER FRITTATA FINGERS Ingredients:
  • 1 large (approx 400g) sweet potato, skin peeled off
  • 5 large eggs
  • 50g / 1/2 cup grated cheddar cheese
  • 1 tbsp flour (can be gluten free)
  • 1 tbsp hemp protein powder
  • 1 tbsp chia seeds
  • 1/2 cup sesame seeds
  • 1/2 tsp mixed dried herbs
  • salt and pepper to taste
  • 1 red pepper
Method:
  1. Preheat the oven to 180c / 390f and line a baking dish (I used a 25cm / 9.5 inch square baking dish) with parchment paper.
  2. Cut the sweet potato into small cubes and transfer to a large plate. Microwave on high for 5-6 minutes until the sweet potato is just about cooked and soft.
  3. In a large jug or bowl add the eggs and whisk. Mix in the cheese, flour and herbs and season to taste with salt and pepper.
  4. Transfer the sweet potato into the baking dish. Chop the red pepper into small pieces and sprinkle on top of the sweet potato. Pour the egg mixture on top and bake in the oven for 15-20 minutes until the frittata is cooked through.
  5. Allow to cool for at least 10 minutes before cutting into 12 slices. This will help the frittata slices to keep their shape.
  6. The frittata slices will keep covered in the fridge for up to 2 days.
skylab studio 8   SUPER BROCCOLI TOTS Ingredients:
  • 2 cups broccoli
  • 1 large egg
  • ¼ cup diced yellow onion
  • ⅓ cup cheddar cheese
  • 1 cup breadcrumbs
  • 1 tblsp hemp protein
  • 1 teasp bee pollen
  • 1 teasp spirulina or organic kale or alkaline greens
  • 2 tablespoons parsley or cilantro, rosemary
  • ½ teaspn Himalayan salt
  • 1/2 teaspn pepper
Method:
  1. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
  2. Chop broccoli finely and mix throughly with the egg, onions, cheddar, breadcrumbs, super foods and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.
  3. Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, ranch dressing, or your favourite dipping sauce!
skylab studio 9   SUPER AVACADO ROLL UPS Ingredients:
  • 1 avocado mashed
  • 4-5 hard boiled eggs chopped in small pieces
  • 1 tbsp fresh lemon juice
  • 2-4 tbsp plain Greek yogurt (start with 2 and add more if the salad seems to dry)
  • 1 green onion-thinly sliced
  • 1 tbsp red onion-diced (or more to taste)
  • 1 tbsp hemp protein powder
  • 1 tbspn organic kale powder or alkaline greens
  • 1 tbspn chia seeds
  • 2 tbsp fresh parsley-chopped
  • 1/8 teaspoon black pepper
  • ¼ teaspoon  Himalayan salt
  • 3-4 whole wheat flour tortillas (8 or 10 inch diameter)
Method:
  1. In a large bowl combine all ingredients (except tortillas) and stir with a wooden spoon until evenly blended.
  2. Spread the mixture over tortilla and roll up tightly. Repeat with remaining salad. I had enough filling for 3 x 10 inch diameter tortillas.
  3. Slice with serrated knife into ½- 3/4 inch slices. You can slice them immediately or refrigerate until firm (about 30 mins). It’s easier to slice when chilled.
  4. Store in the fridge in an airtight container until ready to serve.
skylab studio 10 Anyway I hope this gives you some ideas and inspiration to go stock up on a few super foods, get busy in the kitchen and pack up a healthy snack box ready for a super-energised, hard-core, aerial training session! If you have any other super yummy and exciting go to recipes please let me know in the comments below. I'd love to hear them.