Dairy Free - Athletes Sanctuary

Double Choc Protein Bars

athletesanctuary — Tue, 07 Oct 2025 03:12:09 +0000

Ingredients

2 grams Avocado Oil Spray (or olive oil)
49 grams Chocolate Protein Powder
243 grams Egg Whites
14 grams Coconut Flour
30 mls Unsweetened Almond Milk (or milk of your choice)
37 grams Pitted Medjool Dates
57 grams Dark Chocolate
30 grams Hemp Seeds

Method

Preheat the oven to 325ºF (165ºC). Line a loaf pan with parchment paper and spray with the avocado oil or olive oil.

Add the protein powder, egg whites, coconut flour, almond milk (or other milk of your choice), and dates to a blender or food processor. Blend until just smooth. Scrape down the sides as needed.

Pour the mixture into the loaf pan and bake for 30 to 35 minutes or until a toothpick comes out clean. Make sure the oven is preheated before baking.

Use the parchment paper to lift the bars out of the loaf pan and onto a cooling rack. Cool for at least 10 minutes to ensure they hold together.

Meanwhile, melt the chocolate in a double boiler or in 30-second intervals in the microwave.

Cut the bars and drizzle the chocolate over top. Sprinkle the hemp hearts on the bars and enjoy

Tip: We love using the Switch choc sea salt flavoured protein powder for this recipe.

Enjoy!

Raw chocolate has many benefits. It has 40 times the antioxidants of blueberries, is a plant-based source of iron, is rich in magnesium and calcium and is a natural mood elevator. You’ll feel pretty good after one of these bars!

Gelatin Gummies for Tendon Repair (GF, DF)

Darqe Duke — Thu, 07 Nov 2024 03:12:35 +0000

Ingredients

2 tsp vitamin C powder e.g. Wild C

80 grams gelatin e.g Nutra Organics

2.5 cups of water

Method

Mix gelatin with 1 cup of water

Mix Vitamin C powder with 1.5 cups warm water ( avoid hot water as this will destroy the vitamin C)

Combine the two liquids and stir well

Pour liquid into silicon molds or a small glass frittata dish and place in the fridge to set

Cut into 8-10 squares if using a dish

Best ingested 30-60 minutes before exercise for tendon repair
Enjoy x.

For more delicious recipes and tips on sports performance nutrition join one of our athlete training or nutritional programs.

Chop Chip Anzac Day Biscuits (GF, DF)

Darqe Duke — Thu, 07 Nov 2024 03:12:29 +0000

Ingredients

_^1/4cup coconut oil

_^1/4cup raw honey

100g (1 cup) almond meal

100g (1 cup) raw cocoa nibs

75g (1 cup) shredded coconut (organic ideally)

2 tablespoons chopped almonds

_^1/2tsp bicarb soda

2 teaspoons water

Method

Preheat oven to 120°C (248°F) and line 2 baking trays with baking powder

Place coconut, almond meal and choc chips in a bowl and mix

Gently melt honey and coconut oil in a small pot

Mix water with bicarb

Add bicab and water to honey and coconut oil and heat gently till the mix slightly bubbles

Add the liquid to the dry mix

Roll the mixture into balls and place on baking trays

Bake for 30 minutes or until golden brown

Enjoy x.

Calcium Cookies (GF, DF)

Darqe Duke — Thu, 07 Nov 2024 03:12:22 +0000

Ingredients

_^1/3cup maple syrup

1 cup black tahini from sesame seeds (you could use white)

2 cups almond meal

_^1/2cup macadamia nuts

Method

Preheat oven to 160ºC and line baking trays with baking paper.

Place all ingredients into a bowl except 1 tablespoon of the macadamia nuts and mix well

Roll mixture into balls and place on baking tray

Decorate cookie dough balls with macadamia nuts

Bake for 15 minutes ( or until firm) and cool before storing in air tight container

Enjoy x.

Banana Bread (GF, DF)

Darqe Duke — Thu, 07 Nov 2024 03:12:16 +0000

Ingredients

_^1/3cup coconut oil (melted)

1 ¼ cup gluten free self raising flour

_^1/3cup coconut sugar

1 ^1/2 tbls milk (coconut, almond or rice)

2 tsps cinnamon (Ceylon if you can get it)

1 tsp baking powder

1 tsp baking soda

5 ripe banana for mix + 1 banana to decorate

2 large eggs or 3 small eggs

Method

Preheat oven to 160ºC and line a loaf tin with baking paper.

Place all ingredients into a blender except one banana and beat till smooth and all ingredients are mixed

slice the remaining banana in half down the centre

Poor mixture into the loaf tin and arrange the banana halves on top.

Cook for about 1 hour or until a knife comes out of the centre clean

Cool in the tin and then tuck in!

Enjoy x.

Apple Spiced Muffins (GF, DF)

Darqe Duke — Thu, 07 Nov 2024 03:12:12 +0000

Ingredients

Makes 12 muffins

1 1/4 cups Almond Flour

1/4 cup Coconut Flour

1.5 tsp Cinnamon

1/2 tsp Nutmeg

1/2 tsp Baking Soda

3 Pink Lady Apples (cored and finely diced)

4 Eggs

1/3 cup Almond Milk

1/4 cup Coconut Oil

1/4 cup Maple Syrup

Method

Preheat the oven to 350ºF (177ºC) and line a muffin tin with muffin papers- to make them look fancy get the tulip brown paper wrappers

Melt coconut oil

Dice apples into small cubes

Whisk the eggs in a bowl

Combine the almond and coconut flours, 1 tsp cinnamon, nutmeg, and baking soda in a separate large mixing bowl and mix well. Add in the 2/3 apples, whisked eggs, melted coconut oil, maple syrup and almond milk. Stir until all ingredients well and divide into muffin tins. Sprinkle remaining apple and cinnamon on top of each muffin.

Bake for 25 to 30 minutes or until brown. Let cool completely and enjoy!

Enjoy x.

For more delicious recipes and tips on sports performance nutrition join one of our athlete training or nutritional programs.

Anti-Inflammatory Smoothie

Darqe Duke — Thu, 07 Nov 2024 03:12:10 +0000

Ingredients

½ cup mango

½ cup papaya

1 cup unsweetened almond, soy, rice or coconut milk

¼ cup walnuts

1 teaspoon of turmeric (freshly grated) or turmeric powder

½ teaspoon of ground cinnamon

1 tablespoon chia seeds or vanilla chia pudding

1 teaspoon of fresh grated ginger

1 serve (20g) of plant based protein powder (pea, brown rice or quinoa)

Method

Blend all ingredients in a nutri-bullet or blender until smooth. Add water if the consistency is to thick.

Options:
You can also add additional anti-inflammatory supplements such as fish oil, olive oil or flaxseed to this smoothie.

Tip:
This smoothie is so easy to take to work or training in a drinking container. It is also popular for cyclists as a fuel source during long rides and for all athletes post training sessions. You can use whey or casein based protein powders if you do not have a dairy intolerance however I prefer plant based protein powders as many athletes find they have less sinus congestion when they remove dairy. Excessive dairy intake can ironically displace nutrients such as magnesium and calcium required for bone building and maintenance.

Enjoy!