Power Food

The tasty ingredients in these recipes can bump up your energy, boost your endurance, and help you recover faster.

Portrait of Tammy Strobel

The tasty ingredients in these recipes can bump up your energy, boost your endurance, and help you recover faster.

The last thing your body deserves after killing it at the gym is a recovery snack or drink full of sugar and artificial ingredients. That was the driving belief behind Real Fit Kitchen, the new cookbook by sports nutritionists Tara Mardigan and Kate Weiler. They filled the go-to tome with 100 easy, healthy and tasty recipes packed with vitamins, minerals and antioxidants that can help repair your muscles and make you stronger the natural way. This is real food (not stuff cocooned in plastic) with real flavour, and you’ll find them the best power meals you’ve ever eaten. Two of our favourite recipes from the book and a brand-new one created just for Shape are on these pages, but we highly recommend that you make your way through the whole ridiculously delicious feel-good line-up.

Tart cherry fights post- workout inflammation.
Tart cherry fights post- workout inflammation.

In a small saucepan over low to medium heat, combine one cup unsweetened tart cherry juice, the juice of one large lemon, and one tablespoon maple syrup or raw honey. Slowly mix in five tablespoons of gelatin made from grass- fed beef and stir until dissolved. Pour mixture into an ice- cube tray and refrigerate for at least 45 minutes. Use a dull butter knife to remove the gummy blocks; store in a sealed container in the refrigerator. Makes 12 to 14 cubes.
(26 calories each)

My Reading Room

In a blender or food processor, combine two cups frozen cherries, one cup kale or spinach (stems removed), two tablespoons raw cacao powder,
11⁄2 tablespoons chia seeds, one tablespoon natural protein powder,
1⁄2 teaspoon maca powder (a natural energy booster available at health stores or Amazon), and two dates (optional; you can substitute with
11⁄2 tablespoons raw honey or pure maple syrup). Blend until smooth. Pour into bowls and top each bowl with 11⁄2 teaspoons cacao nibs and fresh berries or sliced bananas. Serves two.
(241 calories)


Combine one cup seedless watermelon cubes, 1⁄2 cup maple water (you can make your own by mixing one teaspoon maple syrup with 240ml [one cup] water), 1⁄2 cup ice, and six fresh mint leaves in a blender and process until smooth. Serves two.
(27 calories)

More: maple syrup