Sports Nutritionist and Topeak-Ergon endurance racer Namrita O’Dea, MS, RD, LD, shares another tasty and nutritious recipe to help fuel the long ride.
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Prep time: 2 minutes, Cook time: 5 minutes
This quick and delicious hot chocolate features antioxidant rich and tasty dark chocolate to keep free radicals at bay. And a dash of chili powder, and cayenne pepper helps put the “hot” this hot chocolate.
Prep time: 5 minutes
Taking inspiration from its hot neighbor, this recovery smoothie is a sweet way to get carbohydrates and protein back into the muscles after a long workout on the bike.
Ua S e Q P UQ a g fF , 11⁄4 cup cold skim milk 1/2 oz dark chocolate, chopped finely 1 tbs cocoa powder 1 small banana 3 tbs vanilla protein powder 1/2 tsp cinnamon 1 tsp vanilla Dash chili powder a h g e Ug Ub a ,Ua Rb ,c Q e ,fQ e i Ua S F , Serving size: 1 cup Calories: 185
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Fat: 5.5 g (25%)
Serving size: 1 smoothie
Protein: 9.5 g (20%)
Calories: 400
Carbohydrate: 27 g (55%)
Fat: 8.5 g (19%) Protein: 22 g (21%)
Ua S e Q P UQ a g fF , 1 cup skim milk 1/2 oz dark chocolate, chopped finely
P Ue Q O g Ub a fF ,
Carbohydrate: 63 g (60%)
• Over low to medium heat, cook all the ingredients together in a saucepan, stirring frequently.
1 tbs raw sugar
• Make sure there are no clumps in the cocoa powder and that the dark chocolate melts completely.
1/2 tsp cinnamon
• Do not boil.
2 tsp cocoa powder, no clumps
1 tsp vanilla Dash chili powder
The power of the dark side... These beverages both contain the tasty power of dark chocolate and cinnamon! Dark chocolate is high in antioxidants, iron, copper, and manganese and cinnamon has been shown to: Increase satiety levels when added to food, help with inflammation, and many other possible health benefits.
• Serve with mini marshmallows or a cinnamon stick.
Dash cayenne pepper [optional]
XXC SEASON TWO: ISSUE SIX
P Ue Q O g Ub a fF , Combine ingredients into blender and blend until smooth.
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