Put on your apron and enter the Coach’s Kitchen! Designed for coaches and parents to help support the dietary needs of their athletes, these recipes will offer ideas on what to eat and drink before, during, and after training or competition for optimal sport performance.

INGREDIENTS
  • 2/3 cup oats
  • 1/2 cup raw buckwheat groats, ground into flour
  • 1/2 cup chopped nuts or seeds such as pumpkin seeds, sunflower seeds and/or almonds
  • 1/4 cup shredded unsweetened coconut
  • 3 tablespoon chia seeds
  • 3 tablespoon mini dark chocolate chips
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 3/4 cup mashed ripe banana (about 2 small-medium)
  • 1/2 cup natural smooth peanut or other nut/seed/soy or pea butter
  • 1/4 cup honey or maple syrup
  • 1 teaspoon pure vanilla extract

Makes 24 mini bars or 12 medium sized

INSTRUCTIONS
  1. Preheat oven to 350F and line an 8inch square pan with 2 pieces of parchment paper, one going each way. Tip – to get the parchment to stick to the pan, give the base a spray with olive oil and do this again for the next piece.
  2. Add raw buckwheat groats into a high-speed blender and blend on high until a fine flour forms. Whisk all dry ingredients together in a mixing bowl.
  3. Mash bananas until smooth and measure out 3/4 cup. Stir together the banana and all the wet ingredients in a bowl.
  4. Add the wet mixture to the dry mixture and stir well until combined. The dough should be very sticky!
  5. Scoop batter into prepared pan. Place a piece of parchment paper on top of the batter and press it down to spread out the batter evenly. You can also remove the paper and wet your hands lightly and spread it out that way. Make sure it’s as even as possible.
  6. Bake at 350F for 22-26 minutes, or until the edges are golden brown and the bread is firm to touch. Cool in the pan completely for 1 hour before removing and slicing into bars.
NUTRITION INFORMATION (PER 1 MEDIUM SIZED BAR)
  • Calories: 242
  • Carbohydrates:27.5g
  • Protein:7.8g
  • Fat:12g
  • Fiber: 5 g

Sport Benefits: Athletes can save their pennies on commercial recovery bars and custom make these to their own taste! Add skim milk powder for a bigger protein boost if using as a recovery snack or as a perfect mid-day training snack.

Recipe by Oh She Glows at www.ohsheglows.com.