Wednesday, December 8, 2010

A Recipe for Post-Workout Recovery

Yams, roasted, peeled, and pureed
Egg Whites, whipped to soft peaks
Ground Cinnamon
Ground Nutmeg
Ground Ginger
Ground Allspice

Here's the deal...the mixture that is best for me, is not going to be the mix that is best for you. With that being said, I am providing a recipe to make a 1-Block (see Zone) serving:

Roasted Yams:
  1. Preheat oven to 350F.
  2. Transfer yams to a baking sheet and roast until they are totally soft and begin to ooze, about 2-hours. 
  3. Remove from oven to cool.
  4. Once cooled, peel and puree (I used a food processor, but you could use a potato ricer, heavy-duty blender, or go old-school and use a fork!). My mixture was really creamy, so do what you need to. 
Egg Whites:
  1. Separate egg whites and save the yolks for future use*.
  2. Transfer whites to a food processor or blender and blend until foamy.
The Recipe:
(Makes 1 large "Muffin" or a 1-Block Serving)

3 T. Yam Puree (I used a scale to weigh mine out to 37g, so this is an approximation)
2 Egg Whites
1/4 tsp. Ground Cinnamon
1/8 tsp. Ground Nutmeg
1/8 tsp. Ground Ginger
Pinch of Ground Cloves
  1. Preheat oven to 350F. 
  2. Add yam and spices to egg whites and blend until smooth. Add a few drops of water, if mixture is too thick to blend. 
  3. Evenly distribute the mixture amongst your nonstick muffin tins (1 if using oversized tins, 2-3 if using standard tins) or silicon baking cups (if you want to ensure that they do not stick, I would recommend investing in them) and transfer to the preheated oven. 
  4. Bake until puffed and cooked through, 15-20 minutes (the baking time will increase if you are making more than 1-2 muffins) depending on the size of your muffin tins or cups.
  5. You can enjoy them now, or remove them from the baking cups and let cool- cooled texture will be similar to a custard, while fresh from the oven they will be more like a pancake in texture. 

*I just added a few each day to my frittatas, for some extra fat. You could also use them to make homemade mayonnaise or a hollandaise for roasted asparagus, or other veggies. 

And, there you have it...Post-Workout "Muffins"! I created these as a way to have something that I could carry with me in my car, that would be easy to eat, and would taste good. I LOVE them...Scott does not; he likes the flavor (they are nice and sweet from the roasting and the spice mixture makes them really flavorful), but not the texture. So, before you make a bazzillion of these, try them for yourself. The texture is souffle-like, right out of the oven, but changes to more of a custardy muffin after refrigeration. So...there you have it!

I am playing around with my post-workout food and got an idea as to what what might work best for me from Robb Wolf's site, and this post in particular. So, read up and play around with the mix that you feel is most suitable for you. 

Here are my stats, for reference:
Height: 69"
Weight: 133lbs 
Waist (measured at smallest point): 29"
Hips (measured at widest): 37"
Very Active. 


Nikki said...

I can never get enough of yams! You look so tiny lifting those big weights. You go girl!

Tra said...

i wonder if i can try this with yellow sweet potatoes?!?!

this looks great! you look awesome :D

inspiring to a budding crossfitter :D

jencereghino said...

I love yams too! And, especially when roasted.

Heres' a link from a blog I like to visit:

She provides a breakdown of sweet potatoes, yams, and winter squash.

You could definitely do this with the sweet just may want to squeeze out some of the excess moisture (use a dish towel) before pureeing. I've never actually used sweet potatoes (I've always just gone for yams), so I don't know their exact texture, but it sounds like they have a little more moisture in them than the yams.

I have used canned pumpkin and they were really too wet, so...if you use something else...try the wring out method. :)

How are you liking CrossFIt? I got hooked last year and think it's so awesome! You'll find that your food choices (in everyday life, but especially with such intense workouts) are going to critical to your workouts and recovery.