Normally, we get gelatin from cooked animal tissue. Bone broth (soup stock) is a great way to get it naturally. If you’ve ever cooked, then refrigerated a chicken and come back to find jiggly meat juice at the bottom of the pan – that’s gelatin.

Since gelatin is a protein, people commonly think it’s good for post-workout recovery, but that’s incorrect. Gelatin is high in the non-essential amino acids proline and glycine, and while those are good for building connective tissue, they’re not great at building muscle. For post-workout recovery, choose protein sources such as meat, eggs, and fish, which are rich in the branched chain amino acids (BCAAs), leucine, isoleucine, and valine. These BCAAs are critical for muscle protein synthesis.

While bone broth and soups are great, you may want to switch it up and include these gummies to supplement gelatin in your diet. Look for high-quality brands of gelatin powder such as Great Lakes, which derives the gelatin from grass-fed animals. This recipe is only slightly sweet, so you won’t want to eat the whole pan at once. As a supplement, the recommended serving of gelatin per day is about one tablespoon, so if you cut this recipe into sixteen servings, then four squares will get you there.

Strawberry Lemonade Gelatin Gummies

Ingredients:

• 1 pound (455 grams) strawberries
• 1 cup (240 mL) coconut water
• Zest of 2 lemons
• 1 Tablespoon (15 mL) lemon juice
• 1-½ Tablespoons (22 mL) honey, optional
• 4 Tablespoons (40 grams) high-quality gelatin powder
• 1 teaspoon (5 mL) coconut oil

Directions:

1. Grease an 8″x8″ (20 cm x 20 cm) glass baking dish with coconut oil. You can really use any sort of pan you’d like, but if it’s larger, the gummies will be really thin.
2. Cut the green tops off the strawberries, then roughly chop the berries.
3. In a medium pot over medium-high heat, bring the strawberries with the coconut water to a boil. Then, reduce the heat to low and simmer until the berries soften and release their juice, about 10 minutes.
4. Carefully pour the mixture into a blender or food processor, and blend until it’s smooth. (Caution: Take care when using hot liquids in a blender!)
5. Pour the blended mixture back into the same pot you used earlier. Add the lemon zest, lemon juice and honey (optional). Gently stir to combine.
6. Now it’s time to add the gelatin. If the fruit mixture is boiling hot, wait until it’s cooled down a bit. If the fruit mixture is only slightly warm, turn on the heat to low. One tablespoon at a time, slowly add the gelatin and whisk it constantly until it completely dissolves. Continue until all four tablespoons of gelatin have been dissolved.
7. This recipes makes an 8″x8″ (20 cm x 20 cm) pan. Pour the mixture into a baking dish and refrigerate at least two hours or until the gelatin is firm to the touch. Cut into squares as large or small as you’d like. Store covered in refrigerator for three to four days.

Photo courtesy of Steph Gaudreau and Stupid Easy Paleo.

The post Strawberry Lemonade Gelatin Gummies (Recipe) appeared first on Breaking Muscle.

Sweet potatoes are probably the most famous paleo source of nutrient-dense carbs, but one of my favorites is the lesser-known plantain. Plantains are far starchier than their banana doppelgangers and must be cooked before eating. You can recognize plantains because of their more angular, less curved shape and really tough, thick skin. They take several days to ripen, so if you’re going to make this recipe, plan ahead. You’ll know your plantains are ripe when the skin turns dark yellow and develops black patches. It’ll feel softer than when you bought it, but not as mushy as an overripe banana. To achieve a smooth batter, you’ll need to run the ingredients through a food processor, though a blender will also work.

For an optional protein boost, add half a scoop of your protein powder of choice, but it’s definitely not a mandatory ingredient. The entire batch is approximately 130g carbs, 30g protein and 15g fat (not including cooking fat). This recipe makes approximately ten two-inch pancakes.

Plantain Protein Pancakes

Ingredients:

• 2 ripe plantains
• 2 eggs
• 1 tablespoon coconut flour
• ½ scoop protein powder, optional
• Pinch of sea salt
• 1-2 tablespoons coconut oil or your fat of choice

Directions:

1. Peel the plantains and cut them into large chunks. Load all the ingredients into a food processor. Run the processor until all the ingredients are smooth and a batter has formed.
2. Heat a large skillet over medium-low heat. Add about 1 heaping teaspoon of coconut oil or your fat of choice to the pan and let it melt. Form pancakes using about 2 Tablespoons of batter. Cook approximately 3 minutes on each side or until each side is golden brown. Repeat until all the batter is gone.
3. Serve with fresh berries and a side of eggs and bacon for a complete breakfast.

Photo 1 courtesy of Shutterstock.

Photo 2 courtesy of Steph Gaudreau and Stupid Easy Paleo. 

The post Plantain Protein Pancakes (Recipe) appeared first on Breaking Muscle.

My philosophy is that eating whole, nutrient dense foods doesn’t only support optimal health, but it’s the foundation upon which athletes thrive and perform at their best. You can expect me to provide you with a monthly recipe for simple, delicious dishes without a lot of fuss – perfect for busy athletes! And without further adieu, here’s a hearty frittata recipe that’s easy to make ahead and reheat when you’re on the go:

Zucchini Frittata

Ingredients:

• 1-2 Tablespoons coconut oil or your fat of choice
• 2-3 sausages, high quality with no funky ingredients
• 2 zucchini, shredded (I use a julienne peeler)
• 2 carrots, shredded
• ½ onion, thinly sliced
• 10 eggs, beaten
• ¾ teaspoon sea salt
• ½ teaspoon black pepper

Directions:

1. Preheat the oven to 350°F (~175°C).
2. In a large bowl, beat the eggs together with the salt and pepper. Set aside.
3. In a large cast iron skillet* over medium-high heat, add the oil or fat, remove the sausage from the casting, and sauté the meat until it’s browned.
4. Add the zucchini, carrot, and onion, and sauté until they are softened and slightly tender. You want most of the liquid to cook out of the veggies so they don’t make your frittata soggy.
5. Pour the egg mixture into the skillet. Turn off the heat and stir the ingredients to combine.
6. Bake for about 20-25 minutes or until the eggs are set and not runny.
7. Serve directly from the skillet or slice and store for leftovers.

*If you don’t have a cast iron skillet, use a regular skillet to cook the veggies and brown the meat, then pour everything including the eggs into a greased glass or ceramic dish and bake.

The post Paleo Zucchini Frittata (Recipe) appeared first on Breaking Muscle.