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Blueberry Almond Butter Sandwich (WEM)
Recipes | October 11, 2013
WEM stands for workout earned meal – which means it’s high in carbs. It’s recommended to be really active or do a high intensity workout on days you spike your blood sugar with carb heavy meals.
I did two kettlebell workouts today, so I treated myself with an awesome post workout meal – Almond butter sandwich. I have documented the preparation of my snack so that I could share the step by step recipe with you.
Ingredients:
2 slices whole grain bread
2 tablespoon almond butter
1 tablespoon sunflower seeds
2 tablespoon fresh blueberries
1 carrot, grated
This is what sometimes happen to my favorite loaf of bread before I even get home from the store. I just can’t resist to freshly baked whole grain bread from the local bakery. I start peeling off tiny bite size pieces as soon as I walk out on the parking lot, and I won’t stop until I get home. If you do the same thing, make sure to cut off that part of the bread that you have attacked so that you get smooth slices.
You’ll need two perfect slices of bread. Hmmm. Did I mention how much I love this bread?
Grab raw creamy unsalted Almond butter and scoop out 2 table spoons into a small bowl.
Add 1 table spoon of sunflower seeds, and two table spoons of fresh blueberries.
Take a fresh carrot and grate about 2 full table spoons right into the bowl and over the blueberries. Mix all the ingredients very well together, and don’t be afraid to squish the blueberries.
Spread the mixture over one of the bread slices. Use all of it, and then cover with the other slice. This is a perfect, yummy, juicy sandwich that tastes like heaven. The reason why I suggest this meal as a post workout snack is because it’s fairly high in carbohydrates and that’s never good for your blood sugar levels or weight loss goals. The best time to eat carb dense meals is therefore only after your high intensity workout.
Enjoy your post workout sandwich and make sure to drink plenty of water.
Macros:
Calories: 449.9
Carbs: 47.8 g
Net Carbs: 34.7 g
Fat: 23.6 g
Protein: 16.7 g
P.S. Don’t forget about your protein intake. This sandwich is not very high in protein so you’ll need to supplement it. I use the glumatic drink to get the sufficient amount of protein after my workouts, without adding any extra calories.
Private Member |
Hey Z!
Where can I buy this Glumatic supplement?
Private Member |
I looked around for Glumatic last time Z posted it. It’s only available on the West Coast. But GNC sell glutamine tablets for less than $20. They get good online reviews.
Private Member |
Zuzka,
Can you please let us know where you get that pHLabs GLUMATIC in the picture. Haven’t been able to find it anywhere.
Private Member |
Zuzka and fellow Warriorz,
I’m desperate for heathly snacks at work besides carrot/celery/apples with peanut butter. Any and all suggestions welcome. Just simple stuff that I can pack into an insulated lunch tote and can quickly eat at my desk.
Thanks!!!
Private Member |
I eat Quest protein bars. They are like no other bar! So high in fiber, proten and healthy fats. They make some with natural sweetener and some without (in case you like natural only). 🙂 I but from their website as it’s much cheaper.
Private Member |
Vita-mix smoothies, the web has lots of recipes! (You don’t have to have a Vita-Mix, but they are great blenders, you can add fresh Kale to almost anything & not taste it!) – Chicken, steamed bronchi & rice – I add some hot sauce to flavor it up. Dehydrated fruit – I make my own – apples w/ cinnamon… but Flemish pears are the best, no sugar added!
Private Member |
Almonds are a good snack and very portable. About half a gram per almond so its easy to calculate total fat.
I also like dark chocolate thats 90% cocoa. That kind has very little sugar so its not a sweet treat. I dont even consider it candy.
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I would have never thought to add grated carrot to a nut butter sandwich. What a great idea! I’ll have to give it a try.
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I know right? It makes it really juicy and add a little bit of sweetness.
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Me neither about the carrots. Sounds really good – will have to try this recipe. I make my own almond butter fresh from raw almonds and almond oil in my Magic Bullet blender… its great on apple slices.
Private Member |
I heard that I should not eat any carbs If I want to lose weight (fat). Who’s right?)
Private Member |
If you didn’t eat carbs, then you wouldn’t eat fruits or vegetables. Traditionally when people say “don’t eat carbs” they are typically referring to breads and pasta. The easiest way to do this is shop the edges of the grocery store. If you are eating things that are parishable, then they easier to digest and thus healthier – produce, meats, and dairy. Like Zuzka, if you’re going to eat bread it’s best to get it from a bakery. That’s typically the least refined bread b/c it will only last a few days. In the grocery store, the bread has to be made to survive delivery and shelving so it’s got a lot of preservatives added in. Leave the center aisles for things like toilet paper, canned or frozen fruits/veggies/soups (for conveinence), and dog food.
Private Member |
After workout, I mean
Private Member |
After working out you want to eat a carb/protein combo to help replenish the energy stores that were used from your workout. The sugars from the carbs will go straight to the glycogen stores in muscles and reproduction of ATP. This is your body’s “fuel tank” for exercise. The protein will start to repair muscle fibers from the workout. When taken together shortly after a workout (30 minutes to 2 hours), you optimize your recovery. Therefore, eating carbs after a workout will not hamper weight-loss efforts b/c the carbs don’t get used by the body for energy. They go straight into storage for future activity. The rest of the day your body will use stored energy in the form of fat for basic body function.
Research shows one of the best post-workout foods out there is chocolate milk. The combination of protein from the milk and the increased carbs with the addition of cocoa put it at the proper carbs to protein ratio for recovery. I add a glutemine supplement like Zuzka to get more of that key amino acid for muscle recovery.
Private Member |
Glutamine in the cocoa? I’ ll try it tomorrow after workout. You use low fat milk, or almond milk? Agave for sweetening?
Private Member |
I typically drink whole, pre-mix chocolate milk. Whole milk, which is only about 5% fat, has MANY benefits to its lower fat counterparts. The fats in milk are good for you and you’ll be more satiated for drinking it. You will not get the carb/protein ratio from almond milk. You can get it from low-fat milk. I take glutamine in tablet form, but my understanding is that the powder is tasteless so mixing it in should be fine. You might want to read “Real Food” by Nina Planck. Some of her book gets a little too in depth but it’s a fascinating read on the benefits of eating whole, organic foods – from dairy to fish. It’s where I learned the benefits of whole milk.
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Thank you Celeste! Are you Italian? Your name is.
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This looks amazing! Thanks for the recipe Zuz!!
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Hi Zuzka, this looks really delicious…thanks for share this snack with us and I think that start eating fresh pastry straight from bakery it´s for us (czechs) typical;)
Private Member |
I love edamame (soy bean). If you shop at Costco’s or Sam’s Club they sell them frozen in a box of maybe 18-20 individual packs and they come in a pretty good snack size. Microwave a pack for about 3 mins. it also comes with little packets of sea salt..
Private Member |
Hi Zuzka,
Please let us know where you get PhLabs Glutamic. I looked at many stores and online and have not been able to find it.
Thank you.