healthy nutrition plan

Nutrition Plan: Tips & Protein Waffles Recipe by Amber Maslen

Protein shakes can taste good, but I enjoy these supplements best disguised into yummy foods that fit into a healthy nutrition plan.
Motion Nutrition’s Coconut Whey Protein powder is probably one of the best supplements I’ve used for flavour. Because of the totally natural ingredients, it doesn’t have a chemical tang like a lot of coconut flavoured products. The best way to incorporate this kind of flavour into any food to give it a recovery-boosting kick, is into things that would normally be carbohydrate or dairy heavy. Things like pancakes, smoothies, ice cream, yoghurt, cheesecake, cereal, cake and waffles can all be part of a balanced training diet and nutrition plan with the right ingredients. I rather like waffles because they taste like they should be bad for me. Chestnut flour has the added flexibility of being gluten free, so if you can’t or don’t want to have normal flour, this is a really nice rich, nutty flavoured option. I can have gluten but I actually prefer chestnut flour for the taste. Ingredients:
  • 1 scoop Motion Nutrition Protein Powder
  • 1/2 cup organic chestnut flour
  • 2 eggs
  • 75ml any kind of milk you like
Blend all together and leave for about half an hour in the fridge, to let it thicken. I’ve only ever used a waffle iron to make these, and they are fairly cheap. I think you can do it on a skillet too, but with my history of pancake disasters I think the safest route is to use the waffle press that cooks both sides. From experience, I advise putting a big spoonful of mix into the middle of the pan, so that it doesn’t quite reach the edges. Otherwise when you squish it the mix all leaks out and congeals on the sides. Wait until it stops steaming, or you can smell the mix cooking, then open it up and pick the waffle out (carefully, with a fork and spatula). It’s quite nice if you coat the waffle iron with coconut oil before you put the mixture in, to make a coconutty sweet crust. Obviously the toppings can be anything you like, but this is also where you want to try and stick to your nutrition plan - it’s easy to go overboard with sugar here. Just now I’m having another peanut butter phase, so I’ll push that one:
  • 1 banana chopped
  • Crunchy peanut butter swirled with a teaspoon of honey
  • 1 square of 75% dark chocolate, finely chopped
Apply as decoratively or as haphazardly as you wish, and enjoy :)
Team GB athlete Amber Maslen Amber Maslen is an elite canoe slalom athlete selected to represent Great Britain at the Under 23 World & European Championship Team 2016. Follow her progress on her blog, and stay tuned for more of her favourite protein packed healthy recipes.