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Clean Eating, Healthy Recipes
I
really wanted something "sweet" on my oatmeal protein pancakes, but couldn't do
any type of sugar (honey, maple, etc). But... I realized that since I was eating
these post workout (heavy workout), I could do fruit (after a heavy workout,
your body needs a hit of simple sugars to help restore glycogen reserves). So I
tossed some fruit in a sauce pan and away I went!
Fruit "Syrup"
Ingredients
●
Fresh fruit of choice (I've done this
with 1 cup of blackberries, and another day with a 4.4 oz container of
blueberries)
●
2 Tbsp water
●
1/2 to 1 tsp pure vanilla extract
Directions
●
Mix all ingredients in a small sauce pan over
med-high heat until bubbly.
●
Reduce to low & simmer, stirring often to break down
the fruit.
●
Cook until it's reduced to a syrup consistency.
Nutrition Info: This is for the Blueberry
version... I'm not sure if the nutrition data changes once you cook down the
fruit, but here's the data.
Variations:
Blueberry - 1 cup blueberries plus 1 tsp vanilla and 2 Tbsp water. Bring
to boil, then reduce and simmer, stirring often.
Blackberry - 1 cup blackberries plus 1 tsp vanilla and 2 Tbsp water.
Bring to boil, then reduce and simmer, stirring often.
Strawberry-Banana - 3 medium strawberries, diced, plus 1 small banana,
sliced. Add 1 tsp vanilla & 2 Tbsp water. Bring to boil, then reduce and simmer,
stirring often.
