Eat Like a Footy Player20 Recipes brought to you by Accredited Practising Dietitians and Sports Dietitians

½ cup tri-coloured quinoa

1 chicken breast

2 tsp Cajun seasoning

olive oil spray

1 tomato, diced

1 cucumber, sliced

1 handful snow peas, halved

½ avocado

½ Spanish onion, thinly sliced

2 handfuls mixed lettuce

leaves

extra virgin olive oil

red wine vinegar

Cajun Chicken SaladRecipe by Christina Glitsos APD

Serves 2

Place the quinoa in a saucepan with a cup of water. Bring

to the boil, then simmer, covered, for 15 minutes or until

cooked through.

Halve the chicken breast horizontally, then sprinkle

with the Cajun seasoning on all sides. Follow with a spray

of olive oil on each side. Heat a pan or BBQ grill plate

to medium high heat, add the chicken and cook for 5-7

minutes per side or until cooked through (juices should run

clear). Slice the chicken.

Combine the tomato, cucumber, snow peas, avocado,

onion and lettuce leaves in a bowl. Feel free to mix and

match the salad veggies depending on what you’ve got.

Aim for variety and lots of colour: green beans, rocket,

roasted pumpkin, beetroot, capsicum or mushrooms would

all be lovely alternatives.

Add the cooked quinoa to the salad, drizzle on some

olive oil and vinegar, and toss to combine. Top with the

sliced Cajun chicken.

1 small red apple

10 craisins

5 walnut halves

2 chopped macadamia nuts

100g reduced-fat Greek

yoghurt

sprinkle of oats, sunflower

seeds and cinnamon

Breakfast BowlRecipe by Whitney Atkinson APD

Serves 1

Chop the apple into small cubes and place half into

the bottom of a small bowl. Add the Greek yoghurt.

Sprinkle over the oats, craisins, walnuts, macadamias and

remaining apple. Top with sunflower seeds and cinnamon

to taste.

Note: Low in salt, no added sugar and full of quality

fibre (~ 5.1g per serve), protein (~12.8g per serve),

probiotics for your digestive system and healthy fats to

keep you going until lunch.

Spaghetti BologneseRecipe by Polly Antees APD

Serves 4 - 6

Boil 5 L of water in large saucepan. When boiling add pasta and cook

for 10 -15 minutes.

Drain using a colander. Chop onion, celery and garlic into small

pieces.

Grate carrot. Chop fresh tomatoes. Open canned tomatoes and

tomato paste.

Heat half the oil in a frying pan over medium heat. Put onion,

garlic, celery and grated carrot in the frying pan. Cook until vegetables

are soft.

Optional: add 1 Tablespoon of brown sugar to sweeten the onions.

Add beef mince. Stir. Cook until mince is brown. Add chopped fresh

tomatoes and canned diced tomatoes. Stir.

Cook for 5 minutes. Drain and rinse kidney beans. Put drained

beans, water, stock powder and tomato paste in a bowl. Mash with

potato masher.

Add bean mixture to the frying pan. Add parsley and pepper. Cover

and cook over low heat for 15 minutes.

Serve Bolognese sauce over pasta. Sprinkle with cheese. Enjoy.

spaghetti 500g

2 brown onions, chopped into small

pieces

4 celery sticks, chopped into small

pieces

garlic 2 cloves, chopped into small

pieces

700g lean mince

2 x 425g tins kidney beans

2 ½ cups water

4 tbsp beef stock powder

2 grated carrots

3 medium diced tomatoes

6 tbsp tomato paste

3 tsp canola oil

2 tbsp chopped fresh parsley

pepper to taste

reduced fat cheese grated to serve

2 x 425 g tinned tomatoes diced

SPORTS

NUTRITION TIP

Packed full of veggies,

this dish is perfect for

post-training refuelling

and one the whole

family will enjoy

BASE

500g butternut pumpkin, diced

1½ cups buckwheat flour

½ cup quinoa flour

3 tbsp extra virgin olive oil

cup low fat milk

dried turmeric

curry powder

salt

Caramelised Onion and Pumpkin PizzaRecipe by Katrina Mills APD and Ash Brunner APD

Serves 2

Preheat oven to 200°C. Line a large flat baking tray with baking

paper. Place capsicums and tomatoes on tray and roast for 45

minutes or until very tender. Remove and set aside. Turn the

oven down to 180°C.

Steam pumpkin until soft then place in a large bowl and puree

with an immersion blender. Set aside to cool, then dice capsicums

into bite sized chunks.

Heat olive oil in a medium frying pan over medium heat. Add

onions and cook, stirring occasionally, for 10-15 minutes or until

caramelised and lightly golden.

Combine a cup of the cooled pumpkin puree with remaining

base ingredients in a large bowl. Season with salt and pepper,

then mix with hands or a wooden spoon until combined. Spread

the mixture across a lined baking tray, to approx. 3cm thick. Bake

at 180°C for 20 minutes or until firm and light golden brown

around the edges, then remove and place aside to cool.

Meanwhile, combine all hummus ingredients in a small food

processor and blitz until combined. Gradually add half a cup of

water until the texture is smooth and creamy.

To assemble the pizza, spread the cooled pumpkin base with

a generous dollop of hummus. Top with rocket leaves, roasted

tomatoes and capsicums, and caramelised onion.

HUMMUS

1 can chickpeas, drained and

rinsed

1 tbsp tahini

1 tbsp salt reduced soy sauce

juice of ½ lemon

1 clove garlic, crushed

TOPPING

1 punnet grape or cherry

tomatoes, halved

4 red onions, sliced into rings

2 red capsicums

100g rocket leaves

8-12 chicken tenderloins

(2 tenderloins per person)

4-6 wholegrain wraps

(1 per person)

CAJUN SEASONING

½ tsp cayenne pepper

½ tsp thyme

1 tsp paprika

2 cloves garlic, crushed

2 tsp ground pepper

1 tbsp olive oil

PINEAPPLE AND BLACK

BEAN SALSA

1½ cups diced pineapple

1 cup black beans (canned,

drained)

3 shallots, chopped

½ red chilli, chopped

½ cup coriander, chopped

1 tbsp red onion, chopped

1 lime, juiced

1 tsp olive oil

1 pinch sea salt

Pineapple and Black Bean Salsa Wraps with Cajun Chicken

Recipe by Alexandra Parker APD

Serves 4-6

Mix the Cajun seasoning ingredients in a large bowl. Add

the chicken tenderloins, toss to coat, and allow to marinate

covered in the fridge for at least 30 minutes.

In another large bowl, combine all salsa ingredients and

mix. Set aside.

Lightly oil a large frying pan on medium high heat.

Place the chicken tenderloins in the pan and cook for 3-5

minutes, or until cooked through (juices should run clear).

Assemble each wrap with 2 cooked chicken tenderloins

and 2 tablespoons of the pineapple and black bean salsa.

cup oil of your choosing

(a light coloured oil works best)

cup maple syrup

1 tsp vanilla essence

2 cups oats

¼ cup lupin flakes (optional)

¼ cup shredded coconut

2 tbsp chia seeds

1 tsp cinnamon

cup pepita seeds

cup sunflower seeds

cup each of chopped

macadamia, almond, cashew,

walnut and pecan nuts

Crunchy GranolaRecipe by Talia Cecchele APD

Serves 8-10

Preheat oven to 200°C. Heat oil, maple syrup and vanilla in

a saucepan over low heat and stir until combined.

Place dry ingredients in a large bowl and pour over wet

mixture. Stir until combined, then spread mixture evenly

across two baking trays lined with baking paper.

Bake for 30–40 minutes or until golden brown. Allow to

cool, then break into small clusters. Serve sprinkled over

yoghurt, with milk and fruit, or on top of a chia pudding to

make chia parfait.

TURMERIC CAULIFLOWER

‘RICE’

1½ cups cauliflower florets

½ tsp turmeric

¼ white onion, finely diced

1 tbsp olive oil

salt and pepper

WOMBOK SALAD

4 cherry tomatoes, halved

½ cup shredded wombok

1 tbsp balsamic vinegar

(optional)

STUFFED MUSHROOMS

2 large portobello

mushrooms, stalks removed

100g frozen green peas

Stuffed Mushrooms with Turmeric Cauliflower ‘Rice’ and Wombok Salad

Recipe by Student Dietitian Aimee Boidin

Serves 1

In a food processor, blitz the cauliflower until it resembles rice.

Heat a large frying pan with the olive oil over medium heat. Add

diced onion and cook, stirring, for one minute. Add the cauliflower

rice and cook, stirring occasionally, for five minutes or until cauliflow-

er is lightly browned. Turn off the heat and set aside.

Microwave the frozen peas for two minutes on high, or until

cooked. Place the mushrooms on a plate and place half the peas

inside the cap of each mushroom, then microwave on high for a

further 1-2 minutes or until the mushroom is warmed (do not over-

heat). Sprinkle half the Jamon and Grana Padano on top of each

mushroom.

Serve the mushrooms with the cauliflower rice. Add the wombok

and cherry tomatoes on the side and drizzle with balsamic if desired.

1 tbsp Grana Padano cheese,

grated

2 slices fresh Jamon

Serrano (Spanish ham), diced

Sweet Potato, Chickpea and Kale SaladRecipe by Carmen Li APD

Serves 2

1 tbsp olive oil

2 garlic cloves, minced

1 medium sweet potato, scrubbed

and cubed, with skin on

½ red onion, chopped

1 can chickpeas, rinsed and drained

1 bunch kale, finely chopped

12 cherry tomatoes, halved

1 red capsicum, diced

¼ cup coriander leaves, finely diced

½ cup tahini

Preheat oven to 220°C. In a large bowl, combine sweet potato,

olive oil and garlic and toss to coat evenly. Place sweet potato on

a lightly greased baking tray and roast for 20-25 minutes, stirring

once at the halfway mark.

While sweet potato is roasting, combine chickpeas, kale, onion,

cherry tomatoes, capsicum and coriander in a bowl. Add cooked

sweet potato, drizzle with tahini and toss gently to combine.

1½ cups almond meal

1 cup desiccated coconut

½ cup honey

6 tb black tahini

sesame seeds

Black Tahini TrufflesRecipe by Cinthya Wibisono APD

Makes 12 truffles

Mix all the ingredients except for the sesame seeds using a

spatula.

Shape 1 tablespoon of mixture into a round ball. Roll in

sesame seeds to coat.

SPORTS

NUTRITION TIP

Include these post

training as a source

of carbohydrate and

protein

1 tbsp extra-virgin olive oil

1 onion, sliced

1 garlic clove, crushed

½ tsp fresh ginger, grated

2 tbsp red curry paste

1 carrot, diced

75g pumpkin, diced

½ head of broccoli, diced

½ head of cauliflower, diced

400g can coconut-flavoured

evaporated milk

75g green beans, ends trimmed

and sliced in half

400g can chickpeas, drained

and rinsed

Greek yoghurt and cooked

brown rice, to serve

Chickpea CurryRecipe by Kasey Bateup APD

Serves 4

Heat oil in a large saucepan or frying pan. Add onion, garlic

and ginger. Cook, stirring, over medium heat until the

onion has softened. Add curry paste and cook until spices

are toasted, about 2 minutes.

Add carrot, pumpkin, broccoli, cauliflower and evapo-

rated milk. Turn heat down to low and simmer, covered, for

20 minutes.

Add green beans and chickpeas and cook for a further

5 minutes uncovered, or until vegetables are tender. Serve

with brown rice and a dollop of yoghurt.

Zucchini & Sweet Potato Vegetable SliceRecipe by Anna Debenham APD

Makes 7 slices

Pre heat oven to 190ºC (170ºC fan forced)

Boil, steam or microwave the sweet potato until just

tender, drain and set aside to cool.

Heat the oil in a large non-stick frying pan over high

heat. Sauté the onion for 2-3 minutes, or until soft. Stir in the

paprika for 1 minute. Remove from heat and set aside.

In a large bowl whisk together the flour and eggs. Then

whisk the milk into the mixture until combined.

Add the zucchini and feta to the flour mixture along with

the onion and sweet potatoes, stirring gently to combine.

Gently pour the mixture into an ovenproof dished lined

with baking paper or lightly greased.

Arrange the asparagus spears on top and sprinkle with

any remaining feta.

Bake for 35 - 40 minutes, or until golden and cooked

through. Set aside to cool slightly.

Cut into 7 slices, add pepper to season and enjoy!

2 large sweet potatoes, peeled

& cut into 3cm cubes

¼ cup olive oil

1 brown onion, finely chopped

1 tbsp paprika

1 egg

2 tbsp wholemeal flour

120mL skim milk

3 small zucchini, grated

75g low fat feta, crumbled

½ can asparagus spears,

drained (212.5g)

pepper, to season

SPORTS NUTRITION TIP

Over 1 serve of vegetables in every slice, plus low GI to provide long lasting

energy

Chicken Stir-FryRecipe by Rosemary Hughes APD

Serves 5-6

Heat oil in large fry pan or wok on high heat. Add chicken,

garlic, ginger and red onion and stir-fry till chicken is

almost cooked through

Add broccoli, beans and sauces (chilli, soy and oyster)

and stir-fry until broccoli is tender. Turn off the heat and

stir through snow peas, pineapple, cashews and carrot.

Serve by itself or with brown rice.

1 tbsp rice bran or canola oil

500g chicken breast, diced

2 garlic cloves, crushed

1 tsp fresh ginger, grated

½ red onion, sliced

250g or 1 head of broccoli,

chopped

75g green beans, ends trimmed

and sliced in half

2 tbsp hot chili sauce

(sriracha)

2 tbsp salt reduced soy sauce

1 tsp oyster sauce

75g snow peas

100g pineapple pieces

40g plain unsalted cashew

nuts

1 large carrot, shredded

100g plain wholemeal flour

2 ripe kiwi fruit

4 spring onions

1 fresh green chilli

1 bunch of fresh coriander, (30g)

2 limes

tabasco chipotle sauce

¼ of a small cabbage, (150g)

1 tablespoon red wine vinegar

½ an orange

1 red or yellow pepper

2 x 120g fillets of firm white fish,

such as haddock, skin on, scaled

and pin-boned, from sustainable

sources

olive oil

2 tablespoons natural yoghurt

Fish tacosRecipe by Tim Stewart APD and Sports Dietitian

Serves 2

In a bowl, mix the flour and a pinch of sea salt with 60ml of water to form

a dough. Knead for a couple of minutes, then put aside.

Peel the kiwi fruit, cut in half and put into a large dry non-stick frying

pan on a medium heat with the green halves of the spring onions and

the deseeded chilli. Lightly scald it all, turning every now and again, then

place in a blender with half the coriander, the juice of 1 lime and a few

shakes of chipotle Tabasco. Blitz until smooth, then taste and season to

perfection. Very finely slice the cabbage, scrunch with the remaining

coriander leaves and the vinegar and orange juice, then season to

perfection.

To make your tacos, divide the dough into four balls and roll out each

one thinly. Cook each through in a non-stick pan for just

1 minute on each side until soft, turning when you see bubbles. Cover

with a tea towel to keep warm.

Slice up the whites of the spring onions. Deseed the pepper and cut

into 1cm dice. Slice the fish into 2cm strips, then toss with the spring

onion, pepper and 1 tablespoon of oil. Return the pan you used for your

tacos to a high heat and cook the fish mixture for around 4 minutes, or

until the fish is cooked through and lightly golden. Divide the yoghurt,

fish and veg between your warm tacos. Serve with the dressed red

cabbage, that salsa and lime wedges for squeezing over

SPORTS NUTRITION TIP

Fish is a great source of lean protein, which

is important for muscle recovery

Raspberry Yoghurt CheesecakeRecipe by Anika Rouf APD

BASE

125g reduced-fat spread,

melted

¹⁄³ cup brown sugar

2 egg yolks

1 cup self-raising flour

½ cup almond meal

1 tsp grated orange rind

½ teaspoon vanilla extract

FILLING

500 g natural fat-free yoghurt

2 large eggs

1 teaspoon vanilla extract

1 tablespoon cornflour

Pinch of salt

3 tbsp brown sugar

25g cream cheese

40g raspberries, fresh or frozen

Base

Preheat oven to 160°C and line a 25cm springform cake tin with

baking paper.

In a large bowl, combine flour, almond meal and brown sugar.

In another bowl, combine melted spread, egg yolks, orange rind

and vanilla extract, then add wet ingredients to dry ingredients

and mix until combined. Spread into prepared pan and bake for

10-15 minutes or until golden brown. Remove and set aside to

cool in the pan.

Filling

Combine eggs, sugar, yoghurt, cream cheese and vanilla in a

large bowl and whisk until smooth. Add raspberries, cornflour

and a pinch of salt, and mix until combined.

Pour filling on prepared base and bake for 30-35 minutes (do

not overbake). Chill in the fridge for 2-3 hours, then serve.

1 cup overripe banana, mashed

¼ cup almond milk (or any

other milk of your choice)

¼ cup grapeseed oil, plus more

to grease pan

½ cup agave nectar, maple

syrup or honey

1 tsp vanilla extract

1 cup wholemeal flour

1 cup whole spelt flour

1½ tsp baking powder

1 tsp baking soda

Choc Banana Zucchini BreadRecipe by Student Dietitian Isabel Bailey

Preheat oven to 180°C. Grease a 24cm loaf pan with

grapeseed oil and line with baking paper.

Combine mashed banana, milk, oil, agave nectar and

vanilla in a mixing bowl. Whisk until smooth and creamy

(don’t worry about lumps of banana). Set aside.

Whisk together flours, baking powder, baking soda,

cinnamon and salt in a large bowl. Add the banana mixture

and grated zucchini. Stir until everything is just combined,

then gently fold in pumpkin seeds, chocolate chips and

raspberries.

Scrape batter into the prepared loaf pan and sprinkle

with chia seeds, linseed and pumpkin seeds as desired. Bake

in the centre of the oven for about 50 minutes, or until a

toothpick inserted into the centre comes out clean. Cool in

the pan on a wire rack.

NOTES: The proportions of the flour can be altered according to

preference, so long as it adds up to 2 cups. Laura of The First Mess

warns that being overzealous when mixing wholegrain flours can

result in tougher breads. The original recipe calls for equal parts

quinoa flour and spelt flour, however I find switching one of them for

regular wholemeal flour reduces the risk of tough and chewy bread.

The raspberries may be fresh or frozen. I like to use frozen,

because they are generally cheaper and also I find they help prevent

a pink-stain throughout the mixture.

1 tsp ground cinnamon

½ tsp fine sea salt

1 cup finely grated zucchini

(about 1 small zucchini)

½ cup toasted pumpkin seeds

(+ extra handful for sprinkling

on top)

½ cup chocolate chips

1 cup raspberries

1 tbsp chia seeds

1 tbsp linseed

SALAD

200g hot smoked salmon fillets, flaked

2 large Pontiac potatoes, skin on, roughly

diced

1½ cups frozen broad beans, thawed and tough

outer skins removed

1 cup frozen peas, thawed

½ green oak lettuce, roughly chopped

3 large stalks of kale, stems removed, finely

chopped

10g fresh chives, finely chopped

10g fresh dill, stalks removed, finely chopped

DRESSING

2 tbsp extra virgin olive oil

2 tbsp seeded mustard

2 tbsp lemon juice

sea salt and cracked pepper, to taste

Hot Smoked Salmon and Superfood SaladRecipe by Charina Kullen APD and Sports Dietitian

Serves 4

Boil potatoes for approximately 12 minutes or until tender.

Once cooked remove from heat, drain and allow to cool.

To thaw peas and broad beans, cover with boiling water,

stand for 5 minutes, then refresh in cold water. Peel and

discard tough broad bean skins. Set aside.

Whisk all dressing ingedients in a large bowl until

combined, reserving a third of the mixture to the side.

Add all salad ingredients to the dressing, then toss gently

to combine. Drizzle over reserved dressing just before

serving.

TIP: Replace broad beans with green beans to make this

recipe LOW FODMAP.

Omelette

2 medium sized potatoes,

washed, peeled and sliced

thinly

1 medium brown onion, diced

1 small red capsicum, chopped

into 1cm cubes

1 small yellow capsicum,

chopped into 1cm cubes

½ cup frozen peas, thawed

8 eggs

½ cup skim milk

1tsp cumin

1tsp paprika

½ bunch fresh parsley chopped

¼ cup kalamata olive pitted

and chopped coarsely

Salsa

1 tomato, seeded and diced

1 medium spanish onion, diced

Spanish Omelette with a fresh tomato salsaRecipe by Zoya Hett Dietitian

Serves 4-6

Heat a non-stick pan (20cm) with 1tbs oil over medium

heat. Place potatoes and onion and cook for 2 minutes

until potatoes and slightly browned and onions soften.

Cover pan and cook for a further 10- 15 minutes until

potatoes become tender.

Add capsicums and peas, cumin and paprika and cook

and stir until fragrant.

In a separate bowl, whisk together eggs, milk, and

olives. Pour egg mixture over vegetables in pan. Reduce

heat to low and cook for 10-15 minutes uncovered. Cover

pan and cook for a further 15-20 minutes or until egg

mixture is fully cooked.

While omelette is cooking make the salsa to serve.

Hints: You can add any other vegetables to the mixture,

such as mushrooms, asparagus, sun- dried tomato or even

try adding some black beans.

SPORTS NUTRITION TIP Eggs are a nutrient

powerhouse and a perfect source of protein after a

workout

8 large portabello mushrooms,

stalks removed

1 medium carrot, grated

2 cups mixed baby spinach and

rocket

1 medium avocado, sliced thinly

1 tomato, sliced

1 packet of haloumi, sliced into

12 pieces

1 large sweet potato, washed

olive oil spray

salt and pepper to taste

Mushroom Burgers with Sweet Potato ChipsRecipe by Vicki Ma APD and Sports Dietitian

Serves 4

Preheat oven to 200°C. Slice the sweet potato into wedges

and place on lined baking tray. Spray with oil and season with

salt and pepper. Bake for approximately 20 minutes or until

golden brown.

Heat a non-stick frying pan over low-medium heat.

Spray mushroom with oil and place in the frying pan. Fry

for approximately 5 -10 minutes, turning once. Repeat for all

mushrooms, then set aside. Add haloumi slices to the pan and

cook for approximately 1 minute per side or until golden.

To assemble, take one mushroom and turn it upside down.

Add handful of baby spinach and rocket, followed by grated

carrot, sliced tomato, avocado and haloumi then another

mushroom as the top of the bun. You can insert a toothpick

in the centre of the burger to hold everything together. Serve

immediately with a side of sweet potato chips.

1 cup quinoa, rinsed

300g sweet potato, chopped

into small pieces

2 corn cobs, husks removed

1 red capsicum, core and seeds

removed, cut into quarters

lengthways

1 bunch of asparagus, woody

ends removed

olive oil for cooking

50g rocket leaves

2 tbsp lemon juice

100g feta cheese, crumbled

¼ cup pepitas (pumpkin seeds)

Grilled Vegetable and Quinoa SaladRecipe by Lisa Middleton APD and Advanced Sports Dietitian

Serves 4-8

Place rinsed quinoa in a saucepan with 2 cups of water,

cover and bring to the boil. Turn the heat to low, keep the

pan covered and simmer for 12 minutes. Leave the quinoa

off the heat and covered for 10 minutes.

Preheat the oven to 180°C. Place the chopped sweet

potato in a roasting pan lined with baking paper and drizzle

with 1 tbsp oil, season with salt and cracked pepper to

taste. Roast for 15-20 minutes until browned.

Meanwhile, heat a grill pan or BBQ with a small amount

of oil. Add the corn, asparagus and capsicum and cook,

turning frequently, until evenly and lightly browned.

Remove from heat and set aside.

When the corn has cooled down, carefully cut the

kernels from the cob and place in a large bowl. Chop the

asparagus and capsicum into smaller pieces and add to

the bowl with the quinoa, rocket leaves and lemon juice,

stir through. Place in a serving bowl and top with crumbled

feta and pepitas. This dish can be enjoyed warm or cold.

Recipe: Lisa Middleton (lisamiddleton.com.au) from the book Eat

Right For Your Life. Photo Rebecca Doyle Photography.

Banana, Chia and Ricotta cakeRecipe by Simone Austin APD, Sports Dietitian and SDA President

Mix together sugar, butter, ricotta, yoghurt and eggs.

Add the mashed bananas, mashing with a fork is fine a

few lumps give texture.

Add the flour, chia seeds and then the milk containing

the bicarbonate of soda.

Mix until combined with a wet batter. Transfer to a

buttered loaf tin.

Cook at 170 fan forced oven for about 50min-60min or

until a skewer is removed clean from the middle.

Serve with a dollop of natural or desert yoghurt and a

few berries on the side!

½ cup sugar

½ to 3/4 cup ricotta cheese

2 eggs

1 tablespoon melted butter

3 tablespoons natural yoghurt

½ teaspoon bicarbonate soda

mixed with 3 tablespoons milk

2 cups Self raising flour

1 tablespoon chia seeds

3 mashed bananas medium

size really ripe

SPORTS NUTRITION TIP

Perfect for recovery or as

a healthy sweet treat!