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Chocolate Recovery Pudding for Little {and Big} Athletes!

Chocolate Recovery Pudding for Little {and Big} Athletes | The Family That Heals Together
This post is sponsored by Vital Proteins.

I’ve been joking lately that our family has been eating, sleeping, and breathing baseball. Truthfully, my boys are active, 24/7/365. With four boys, we are always, always exerting energy. And I want to make sure they are staying replenished and nourished during these high-energy, sports-filled days, so I created a recovery pudding, chalk full of amazing nutrients, ideal for recovery, but it still tastes like pudding… so my boys don’t even know how good it is for them! 😉

Not only do my boys absolutely love this pudding, but grown up athletes are going to love it as well, because, well, it tastes good, but we all know that a good workout will deplete some nutrients that need to be replaced.

Many athletes depend on junky protein powders and sports recovery drinks, but you’re really just shooting yourself in the foot doing that. Not only do these fake foods fail to provide needed nutrients, they can actually deplete nutrients as your body strives to protect itself from harmful ingredients.

Instead, let’s see how we can replace those nutrients with whole, real foods.

Which nutrients are needed for recovery from workouts and sports activities?

  • Vitamin D- required for proper calcium absorption, vitamin D helps to ensure strong bones, plus strong immune system function.
  • B vitamins- I call these the energy vitamins! B vitamins should be a regular part of your diet and supplement routine, for energy before and after workouts.
  • Electrolytes- these are depleted when you sweat, so need to be replaced following a workout.
    • calcium- needed for strong bones! Making sure you replenish calcium helps you to avoid stress fractures during strenuous activity.
    • potassium- helps to prevent muscle cramps and balance fluids in the blood.
    • zinc-this mineral helps to rebuild cells, support the immune system, and break down carbohydrates, a needed macronutrient for athletic performance.
    • magnesium- essential for helping to move other electrolytes in and out of cells, magnesium is important for workout recovery to ensure that muscles are able to relax.
  • Iron- this building block for red blood cells helps to ensure proper blood volume, as well as promotes energy production.
  • Amino acids- these can be used up during exercise, particularly if you are deficient in these other nutrients. They are essential for building strong cartilage and joints.
  • Macronutrients- a proper balance of fats, carbs, and protein are needed to keep athletes satiated, as well as energized following a workout.

How recovery pudding can provide all this and more:

I have this thing about packing as much nutrition into my diet as I can, and if I can sneak superfoods into things that taste really yummy, even better, especially because my boys will eat it without complaints!

Before learning about nutrition, I would make pudding from boxed mixes. As I learned how to make foods from scratch, I tried my hand at homemade pudding. Now that I know more about nutrition than ever, I was able to create this super easy, but super nourishing pudding recipe that will nourish your little {and big!} athlete.

First, let’s talk about the purposes each of the ingredients serve:

Vital Proteins gelatin (aka collagen protein)

A rich source of amino acids, gelatin helps to keep joints strong and flexible. These amino acids are therapeutic and are identical to the protein found in skin, nails, hair, bones, cartilage, and joints, so are ideal to support your body when recovering from activity.

Exercise can lead to the break down of collagen and connective tissues. Consuming collagen following each game or workout can help prevent this from happening and ensure health in your joints.

Additionally, the high protein content helps to fill a hungry athlete’s tummy and keep him satiated!

This is THE most important ingredient in the pudding because it packs the greatest nutritional punch, AND because the pudding will not set up without it!

Vital Proteins Pasture-Raised, Grass-Fed Beef Liver Capsules

Shhh! This is our secret ingredient that your little athlete will never suspect! Big athletes can easily swallow down these capsules, but I know some of my boys are too small to manage that. So, I empty some of the powder into the pudding and they’re none the wiser, then they get all the amazing nutrients of liver: B vitamins, iron, vitamin A and more!

I wrote all about the benefits of liver capsules and how they can help with adrenal fatigue here, if you want to learn more.

Listen, where there’s a will, there’s a way, and this mama likes to load up her babies with ultimate nutrition. Vital Proteins helps me do that.

Raw milk

Skip the sports drinks! Raw milk is the perfect source of electrolytes, plus provides an amazing and perfect balance of macronutrients: high in proteins, with just enough carbs and fat to balance everything out. Raw milk is also a good source of calcium, vitamin D, and amino acids.

Avocado

This produce powerhouse is chalk full of good fat, as well as potassium, B vitamins and even a little protein. (Also absolutely essential for pudding texture.)

Raw honey

Besides the obvious delicious taste, raw honey is also a good source of amino acids, enzymes and trace vitamins and minerals. Plus, as a sugar your body can easily digest, it’s a good source of post-recovery carbohydrates.

Cocoa powder

Also around for the taste, cocoa powder actually contains some magnesium and potassium to help aid in mineral recovery.

Vanilla

A nice addition for taste, high quality vanilla extract also provides antioxidants.

A note on why I choose Vital Proteins gelatin for my Recovery Pudding recipe:

As I mentioned in my banana protein pudding recipe, there are a number of reasons why I choose to use Vital Proteins for my family. Because Vital Proteins sources their collagen from Brazilian pastured beef, you can trust that it is a clean source with a superior nutrient content.

Vital Proteins has:

  • Higher content of essential amino acids
  • Cleaner taste and texture
  • Honest, clear advertising (it says right on the container that it’s pasture-raised!)

You do not want to make this pudding with any ol’ grocery store gelatin, as it will not provide the nutrients mentioned here.

Chocolate Recovery Pudding for Little {and Big} Athletes | The Family That Heals Together

Would your kids enjoy this recovery pudding following a game? Share with friends using a link below!

Chocolate Recovery Pudding for Little {and big!} Athletes | The Family That Heals Together
Print Recipe

Chocolate Recovery Pudding for Little {and Big} Athletes!

Prep Time2 mins
Total Time2 mins
Servings: 4 servings
Author: Jaclyn Harwell

Ingredients

  • 2 cups - raw milk - cold
  • 1/2 cup - warm water
  • 1 - Avocado - large
  • 1/4 cup - raw honey
  • 1/4 cup - cocoa powder
  • 2 scoops - vital proteins gelatin
  • 2-4 - liver capsules
  • 1 tsp - vanilla

Instructions

  • Put the warm water in a blender and turn it on low.
  • Add the Vital Proteins gelatin while blending, so it emulsifies, then add the milk and blend well.
  • Keep the blender going and add the avocado.
  • Add the raw honey.
  • Add the cocoa powder.
  • Empty the liver capsules into the blender as you continue to blend.
  • Add vanilla and blend, using a tamper if necessary to scrape down the sides and make sure everything gets blended well.

Paleo Vanilla Buttercream Frosting Recipe

You guys. Sometimes I get super excited about the recipes I create. This is one of those times, but I can’t take all the credit for it, because Vital Proteins provided a stellar ingredient, without which this vanilla buttercream frosting would not be possible.

This post is sponsored by Vital Proteins, who sent me their new Vanilla Peptides, which just might be my New Favorite Thing.

Have you tried making a vanilla buttercream frosting and found it lacking… something? Texture? Definitely. Flavor? Yeah. Spread-ability and time-withstand-ed-ness? For sure.

Eating a healthier diet means saying no to the white stuff… ya know, sugar. You know what typical buttercream frosting recipes contain? The white stuff. Lots of that powdery, billowy, white stuff.

In fact, conventional vanilla buttercream frosting recipes contain infinity more sugar than anyone should be consuming. Most that I’ve seen call for 3-4 cups of powdered sugar. I can’t even process that (physically or mentally!). We use raw honey and maple syrup most often, and I’m happy to report that this recipe uses a reasonable amount of raw honey to provide just the right amount of sweetness.

Use this frosting to frost sugar cookies, cakes, cupcakes, or whatever your heart desires, ’cause it is good, y’all. My four boys and Mr. Incredible (and the dog that wouldn’t leave us alone through picking out our Christmas tree and taking a hay ride last night) say so. Besides the fact that this recipe tastes amazing and works perfectly in a piping bag, it sets up nicely and doesn’t wilt, even hours later. The peptides in the recipe are crucial to the nice, firm texture.

Before I crack into the recipe, I’ve got to tell you about this amazing new peptides product that is going to knock your socks off. It’s decadent. It’s lovely. And it’s packed full of protein, hyaluronic acid, and even probiotics. It’s a win-win-win. Which means… shhhh: this frosting is crazy healthy. You’ll be dosing your friends and family with gut-healing ingredients while they shovel cookies down their pie, er- cookie, hole.

First, what are peptides?

I discussed the differences between gelatin and peptides in this post, but basically, peptides are a form of collagen that dissolve easily in both cold and hot liquids, and do not congeal like gelatin.

These new Vanilla Peptides do all of the above and more, because they’re made with coconut water, hyaluronic acid, probiotics, and bourbon vanilla bean powder. Basically, they’re extra good for you and taste amazing. Seriously, when I opened the container, the smell reminded me of those vanilla sandwich cookies. Vanilla over chocolate every day, yo; I’m a vanilla girl all the way.

I think this is a great product to keep around for special recipes like this one, as well as these Very Vanilla Sugar Cookies, but also think of it as a supplement. I love throwing a scoop of peptides or gelatin in smoothies or tea (the Mister is especially into putting collagen in his coffee these days, but you know I don’t like coffee ’cause I’m not a real grown-up, so I opt for Bulletproof Chocolate Milk instead) for a nutritional boost that’s easily assimilated (read: your body can use it easily) to improve gut health and up my protein intake.

Oh my goodness, I adore these cute cookie cutters: a happy, grassfed, frosted cow (never thought I’d make a cow cookie- where was this for my little’s farm-themed birthday party?), and the Vital Proteins shield logo (which my kids fought over, because shields are super cool and knight-related, and probably also because they were the biggest cookies).

Vanilla Buttercream Frosting

Prep

Total

Ingredients

Instructions

  1. In a large bowl, using a hand mixer, beat the butter on medium-high for 30 seconds, until creamy and fluffy.
  2. Add raw honey and beat another 30 seconds until smooth.
  3. Add Vital Proteins Vanilla Peptides and vanilla and beat once more until smooth.
  4. Use to top Cassava Flour Sugar Cookies, cakes, cupcakes, or whatever your heart desires.

Courses Dessert

Treating Adrenal Fatigue: The Superfood You’re Not Getting Enough Of – The Family That Heals Together

Treating Adrenal Fatigue: The Superfood You're Not Eating Enough Of - The Family That Heals Together

This post is sponsored by Vital Proteins. Don’t miss the special offer at the bottom of this post!

I’m an open book when it comes to my health struggles. (You can read my story here.) These days I’m doing better than ever before and really starting to get to the root of my health problems, but a few months ago, I had a major setback: my adrenals crashed. I think this was caused by major die off from taking an aggressive probiotic, which was ultimately a good thing, because it helped to repair my gut and kill off some bad bacteria.

However, once my adrenals began to struggle, I had a lot of work ahead of me to get them functioning properly again. Now, I am feeling so much better, in part, thanks to a superfood that I have begun to incorporate into my routine and diet. You may not be getting enough of this superfood yourself, because most of us don’t.

The superfood you’re not getting enough of

Liver is one of those foods you either love or hate, and from what I hear, most of us hate it. I’m able to get my family to eat it occasionally by mixing it with ground beef (like in this meatball recipe), but it’s not something that’s routinely on the menu. As such, I find it hard to get it into our diet on a regular basis.

When my adrenals crashed, I committed to being sure I was getting enough liver… but when you don’t particularly enjoy eating liver, what’s a girl to do? Enter Vital Proteins Liver Capsules.

Treating adrenal fatigue: why you need liver

In case you aren’t familiar with what the adrenals are, here’s a quick tidbit: the adrenals are two glands, each located above a kidney. They are responsible for regulating your response to stress and also contribute to blood sugar and hormonal health.

When you suffer from adrenal fatigue, you may find yourself chronically exhausted, suffering from sexual dysfunction, and battling a constant blood sugar roller coaster. You can remedy these symptoms with dietary intervention (rich in nutrients and low in sugars and starches that over-fluctuate blood sugar levels), adequate rest (go to bed earlier and rest during the day if you can), and key supplementation.

Liver capsules provide two of those remedies: dietary intervention and key supplementation!

Adrenal fatigue is associated with nutrient depletion: vitamins D and C and B vitamins and iron, among others. Guess what nutrients liver is high in? Vitamins D and C, B vitamins, iron, and tons more like vitamin A, zinc, copper, manganese, phosphorus and selenium.

Skip the coffee

While you may be tempted to use a cup o’ Joe to get you going in the morning, drinking coffee with weak adrenals will cause more harm than good in the long run, as caffeine stresses the adrenal glands. Consider getting your morning energy surge from liver capsules instead.

Let’s take a closer look at the nutritional values found in liver.

Liver is an excellent source of bioavailable vitamin A and iron, EPA and DHA (essential fatty acids), b vitamins, and other vitamins and trace minerals. Each of these nutrients is essential for immune system health, with is essential for supporting the adrenal glands, because the adrenals become overtaxed when pathogens start to overrun the immune system.

It’s the b vitamins, however, that pack the biggest punch against fatigue. I like to call b vitamins the energy vitamins because they are so effective at improving energy levels. I’ve taken b vitamin supplements before with no improvement. However, when getting b vitamins directly from a food source, your body can easily assimilate them, making the biggest impact on your energy levels.

Additionally, animals studies have shown that b vitamin deficiencies result in adrenal stress (see source 1 and 2), so making sure you replenish your levels is important when treating adrenal fatigue.

The liver capsule solution

If you’re like most people, you probably don’t care for the taste or texture of liver. I don’t either. By taking liver capsules, you get all the nutritional benefits, without having to actually eat liver.

Liver capsules are made from dehydrated liver, so you can just swallow them down with your morning supplements. No taste, no problem. I call that a win-win.

I’m picky when it comes to supplements. I watch out for fillers and allergenic ingredients. The liver capsules from Vital Proteins have no added ingredients; they are simply pure gelatin capsules filled with desiccated, ground liver. But not just any liver: the liver used in these capsules is pasture-raised, grass-fed beef liver from New Zealand. In other words: I trust it to deliver the nutrients it promises to deliver.

“Vital Proteins Beef Liver is sourced from grass-fed cows from New Zealand to ensure a natural, high quality, and sustainable source of this ancient nutritional powerhouse.” (source)

How I’m treating adrenal fatigue

I have been taking liver capsules for just over a month now, and am finding that my adrenal health continues to improve. Best of all, my energy levels are improving!

Liver is the absolute best source of vital nutrients compared to any other food. I do try to eat it a couple times a week, but to make sure I get liver into my diet daily, I depend on Vital Proteins Liver Capsules.

Like every other product I’ve used from Vital Proteins, I have been so happy with the quality of their liver capsules!

I am convinced that incorporating liver capsules into my morning supplement routine has been instrumental in repairing my adrenals and restoring my energy levels.

If you’d like to try this excellent product, I have a special offer for you! Using the code HEALTOGETHER20, you can save 20% off any Vital Proteins order through February 29th! Plus, you always get free shipping. So go take advantage to improve your energy levels and adrenal health!

Treating Adrenal Fatigue: The Superfood You're Not Eating Enough Of - The Family That Heals Together

Share below for friends who may be looking for natural methods of treating adrenal fatigue.

Bulletproof Chocolate Milk Recipe

Move over bulletproof coffee, Bulletproof Chocolate Milk is where it's at! This recipe with good fats and high protein content uses Vital Proteins collagen peptides for a satisfying and kid-friendly morning beverage or afternoon snack!

This post is sponsored by Vital Proteins.

Ok, I admit it. I’m not a real grown up. I hate coffee. There. I said it. Supposedly, coffee has all these magical qualities and can, like, raise the dead (or the very tired). Personally, I just can’t palate the bitter stuff, and I’m really sensitive to caffeine, so it makes me feel awful to boot. But, I wanted to get in on the goodness of the “bulletproof” trend as a way to get in some fast, easy nutrients first thing in the morning. And, I wanted to make it kid-friendly, because generally whatever I eat or drink, my four boys are also going to be eating or drinking. Thus, “Bulletproof Chocolate Milk” was born. And it’s good y’all.

I wrote recently about why our family made the switch to Vital Proteins collagen products, but I’ll give the rundown below.

Here a few reasons we prefer Vital Proteins over other brands:

  • Cleaner taste and texture
  • Honest, clear advertising (it says right on the container that it’s pasture-raised!)
  • Higher content of essential amino acids and protein

Now that our family has found we love and trust Vital Proteins, we generally use it everyday, putting the Collagen Protein (aka gelatin) in smoothies and puddings, or using the Collage Peptides in milk or smoothies. We love collagen for so many reasons.

Collagen:

  • improves the appearance and texture of hair, skin and nails
  • strengthens the bones and joints
  • helps with weight maintenance
  • assists with muscle building and recovery
  • helps to rebuild the digestive tract

Because collagen has such a well-rounded amino acid profile, it provides key nutrients our diet might otherwise be lacking. Amino acids are important because they help regenerate tissue, promote healthy digestion, support and stimulate the immune system, reduce inflammation, regulate the nervous system, plus more! I love that by adding this food-based supplement to foods we’re already eating, we up our nutritional game big-time.

Collagen Peptides

Many people want to know the difference between collage protein and collagen peptides. Collagen protein is what you know as gelatin. When dissolved in warm liquid, then allowed to set, it becomes jello. It’s great for making homemade jigglers and gummies, as well as adding to foods that will be consumed quickly, like smoothies or puddings, but left to sit very long, it gets thick, so it’s not a good option for everything. Collagen peptides, however, don’t require warm liquid to dissolve. This is a great option for smoothies as well and you don’t have to worry about your smoothie thickening if you don’t drink it right away. The only caveat is that peptides are a bit more processed and might not be a great option for those with compromised gut health. For this reason, I prefer the health benefits of the gelatin. However, I think for most folks, the peptides are great and offer a ton of benefits, including:

  • high protein content (much better option as a protein supplement for smoothies than typical protein powders!)
  • high amino acid content
  • ease of use

I wanted to share an easy recipe with you to help you get started using collagen. Below, check out my recipe for Bulletproof Chocolate Milk!

Move over bulletproof coffe, Bulletproof Chocolate Milk is where it's at! This recipe with good fats and high protein content uses Vital Proteins collagen peptides for a satisfying and kid-friendly morning beverage or afternoon snack!
Print Recipe

Bulletproof Chocolate Milk

Prep Time5 mins
Total Time5 mins
Servings: 1 serving
Author: Jaclyn Harwell

Ingredients

Instructions

  • Combine ingredients in your blender and blend away! Enjoy.
  • (Note: This is enough for 1-2 people; I generally make 2-3 times this much when I'm sharing with my boys.)
  • This chocolate milk provides tons of protein (almost 30 grams when raw cow's milk is used!), satiating, filling fats, a little sweet pick-me-up to get your blood sugar up, and even a smidge of caffeine, so it is perfect for a first breakfast (tell me I'm not the only one to eat first and second breakfast? every. day.), or as an afternoon snack.
  • If you haven't tried Vital Proteins yet (wait, what? You haven't?!), go get some now!

 

Move over bulletproof coffee, Bulletproof Chocolate Milk is where it's at! This recipe with good fats and high protein content uses Vital Proteins collagen peptides for a satisfying and kid-friendly morning beverage or afternoon snack!

Banana Protein Pudding Recipe + a special offer from Vital Proteins!

banana protein pudding_header

This post is sponsored by Vital Proteins; all opinions are my own.

As you probably know, we focus on whole-food sources of nutrients in our house. If you’ve read our story, you know that nutrition is really important to our overall health, and sourcing quality foods is high on our priority list. We eat lots of free-range meat, raw and cultured dairy, and organic fruits and veggies, as well as homemade soups and broth, which is an excellent food source of collagen. There are also a few key, high-quality supplements we take on a regular basis, including this amazing gelatin, another whole foods source of collagen. But first, why the need for collagen?

Collagen is the most abundant protein in the body and is a key constituent of all connective tissues.  Collagen provides the infrastructure of the musculoskeletal system, essential for mobility.

Collagen:

  • improves the appearance and texture of hair, skin and nails
  • strengthens the bones and joints
  • helps with weight maintenance
  • assists with muscle building and recovery
  • helps to rebuild the digestive tract

Because collagen has such a well-rounded amino acid profile, it provides key nutrients our diet might otherwise be lacking. Amino acids are important because they help regenerate tissue, promote healthy digestion, support and stimulate the immune system, reduce inflammation, regulate the nervous system, plus more!

Why collagen is important for our family’s health

Because collagen protein (also known as gelatin) offers so many benefits, it’s clear why anyone would want to incorporate it into their daily routine. There are a few specific reasons we make sure we get it in every day.

It contains amino acids. I originally bought our first container of Vital Proteins after learning about its high amino acid content because Mr. Incredible had started having pain in his wrist from all of the time he has to spend on his phone (sending texts and email) and computer for work.

He eats well, but inflammation was starting to get the better of him. So, I did what every warrior wife and momma does: I took to the internet to research what I could do for him, and came across research that the regeneration and support of connective tissues offered by gelatin should help with his wrist inflammation.

I immediately ordered a 32 oz container and the Mr. has put it into his raw milk smoothie nearly every day before work since. He has reported a vast reduction in symptoms! 

Amino acids support brain health and the nervous system. Glycine, which makes up 20% of collagen protein, is a major component in collagen protein’s healing properties. It regulates nervous system function by hindering excitatory neurotransmitters with its inhibition properties, promoting restful sleep and stress reduction.

For our big guy that struggles with hyperactivity, this is huge. Any whole-food supplement that inhibits excitatory neurotransmitters is a hit at our house. And the stress reduction factor is huge for us parents.

Gelatin is high in protein. 17 grams per serving, in fact. It packs quite the satiating punch when added to smoothies, ice cream, jello and pudding, making it an easy part of a quick breakfast or snack in our house of busy boys. Fast protein is a must around here.

Banana Protein Pudding

IMG_0794

Print Recipe

Banana Protein Pudding

Cook Time10 mins
Servings: 4 people

Ingredients

  • 1 cup coconut milk raw milk provides a big protein boost!, divided
  • 1/4 cup ghee for additional satiating fat and rich flavor
  • 1 large banana with brown spots plus an additional, optional banana for slicing
  • 1 avocado
  • 1/4 cup honey optional
  • 2 scoops approximately 2 Tbsp gelatin
  • 1 tsp vanilla

Instructions

  • Pour 1/4 cup of the milk in a saucepan and sprinkle the gelatin over the top. Turn the heat on low and monitor carefully, so as to just warm the milk but avoid boiling.
  • Place the banana, avocado, optional honey, remaining milk, ghee, and vanilla into a blender and combine on high, until smooth and creamy.
  • With the blender running, add the dissolved gelatin in warm milk, combining until completely incorporated.
  • Serve immediately to enjoy a creamy pudding texture. Placing the pudding in the fridge will result in the gelatin setting up and will give you a jello texture, which is also enjoyable.

 

For another high-protein, kid-friendly breakfast, check out these homemade protein bars.

Don’t forget to use the gelatin in my Nut-Free Paleo Drop Biscuits recipe!


Banana Protein Pudding recipe featuring Vital Proteins + why we love this new gelatin!

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