Triathlon Yum Yums

We just returned from a fabulous triathlon coaching weekend at Wellington College. The weather was glorious and the athletes had a lot of fun and learned a whole lot about triathlon training. They returned with new found confidence, clear set goals and a plan how to achieve them. Our nutrition talk inspired our athletes to share some of their favourite healthy snack recipes:



  • 1 cup oats (ground)
  • ½ or ¼ cup peanut butter or smooth nut butter
  • ¼ cup honey or maple syrup
  • 1 tblspn coconut oil (melted pref)
  • 1 tblspn chia seeds (makes it all stick together)
  • 2 tblspn flax seed meal
  • 3 tblspn very dark choc chips (70%+ with nothing else added – Bourneville +)
  • Pinch salt (if you want)
  • ¼ tspn ground cinnamon

You can add coconut shredded, raisins, dates etc if you can tolerate.


  • 1 banana
  • 2 eggs
  • 3 tblspn oats
  • 3 tblspn ground almonds
  • Dash of soya or almond milk

Blitz the hell out of everything and then spoon into frying pan and gently brown off


  • 1 cup dry whole grain oatmeal
  • 1/2 cup ground flaxseed
  • 2 tblsp fresh ground UN-brewed coffee beans  (not brewed but fresh)
  • 1/2 cup creamy almond butter (creamy not homemade)
  • 1/4 cup of honey
  • 1 tsp vanilla
  • 1/4 cup chocolate chips
  • 1/4 cup dried cranberries

Stir your oatmeal, flaxseed, and coffee granules together in a medium bowl until thoroughly mixed, then add your almond butter, honey, and vanilla. Once well combined fold in your chocolate chips and cranberries. Stir well!  Let chill in the refrigerator for 20 minutes.  Once chilled, roll into balls of whatever size you would like, I usually make 10-12 balls. Store in an airtight container and keep in the fridge for up to 1 week…if they last that long!

Chocolate Cream Caramel Bars


  • 1 cup almonds or other nuts
  • 1 cup dates
  • Pinch of salt (optional)


  • ½ cup cashew butter
  • ½ cup coconut oil
  • 1 cup dates

Chocolate cream

  • 1/3 cup coconut oil
  • 2-3 tablespoons cacao powder
  • ¼ cup preferred liquid sweetener

To make the crust:

Process almonds into flour in your food processor, then add the dates and process until it all begins to stick together. Press into the bottom of a lined baking pan (I used a small bread pan) and refrigerate.

To make both the caramel and mocha layers:

Separately blend the ingredients in each list until smooth. You’ll end up with 2 bowls of “stuff”. Feel free to add other flavours like vanilla, chili , ginger, etc.

Spread the caramel onto your crust, followed by the chocolate cream. Refrigerate until completely set; this will take a couple hours.

New Zealand Recipe for Energy Bars

Heat oven to 200°C.

Melt 75g of butter in large saucepan.

Brush most as several layers into base of baking tray 30cm x 22 cm.

To remaining butter add:

  • 2 or 3 eggs
  • 4 tblspns golden syrup or honey.
  • 3 mashed bananas
  • 2 tspns almond essence
  • 1 tspn vanilla essence

Beat all together well and add:

  • 3 tblspns milk powder or soy drink powder
  • 1 cup flour (or wholemeal, soy or barley flour)
  • 1 cup coconut
  • 1 cup chopped walnuts
  • 3 cups sultanas or alternative
  • 6 cups rolled oats (best: porridge oats)

Press mix into greased baking tin.

Bake for one hour, turning down to 150°C immediately after placing in oven to avoid burning, and turn oven off for last 15 minutes.

Turn out onto wire rack while hot to cool.

Cut into bars while warm – makes 15 (filling) squares.

Cling wrap and keep in fridge or freezer (2 months in fridge).

Smoked Salmon Quiche with Kale and Basil and a Sesame Seed Crust


  • 3 tbsp sesame seeds
  • 225g wholemeal spelt flour
  • 75g unsalted butter
  • 1 egg

Toast sesame seeds and leave to cool

Put all ingredients in Ken with 3 tblspn water and mix to form clumps

Roll out and blind bake for 20 mins


  • 1 tbspn olive oil or butter
  • 1 large onion finely sliced
  • 250g yoghurt
  • 5 free range eggs
  • 60g kale no stalks – finely sliced
  • 100g smoked salmon torn into bite size pieces
  • Leaves from ½ bunch fresh basil

Mix all together and pour into pastry case and cook until done.

Courgette, Carrot and Halloumi Fritters

  • 1 courgette grated
  • 3 carrots grated
  • 3 spring onions finely chopped
  • 50g halloumi grated
  • Salt and pepper to season

I sprinkled in some cumin seeds, black onion seeds and ground coriander. 2 -3 tbsp wholemeal flour and 2 eggs to bind. Slice remaining halloumi. Fry in pan til cooked.