We are all told to “Stay away from high carb foods”but, in reality, our bodies need a certain amount of carbs daily and at specific times.

    As long as your carbs are timed properly, then your body is going to use the glucose or fructose in them to refuel. Just bare in mind that different types of carbs are best at different times of the day.

    Post training, your body needs glucose in order to replace the glycogen lost during training and we are looking for about 50g-75g net carbs.

    Glucose based carbs are:

  • Grains: Oats and White Rice.
  • Fruits: banana, dates, pineapple, grapes, rice Cakes, Cherries, Kiwi and Prunes.
    As you can see, we are looking for higher GI foods, and you’ll be happy to see some friends on there that you have been told you cannot have for a long time, I am sure.
    Where as, in the evenings, we are looking for fructose based, lower GI carbs (this is based on training in the morning or afternoon. If you are training in the evenings, then a mix of glucose and fructose based carbs is fine) as they are slower releasing into the blood stream and will assist in recovery and good sleep.

    Fructose based carbs are the following:

  • Root veggies: sweet potato, beetroot, butternut squash, parsnip, celeriac, swede and carrots.
  • Fruits: all berries, apples, pears, grapefruit, peaches, cantaloupe melon, lemon/limes and oranges.

This recipe was developed strictly from that perspective; nutrient timing. It’s a really interesting way for me to develop a recipe. I had my head in MyFitnessPal throughout to be sure it was right on in terms of calories, carbs and fat. Pretty cool.


makes 7 pieces

80g medjool dates, soft, juicy ones
20g almond butter or tahini

2 tbsp dried banana powder (can replace with protein powder or coconut sugar)
40g pulsin whey protein powder (can use a vegan one instead)
50g raw chocolate powder (can use cooked instead)
145g rolled oats

    1 tsp cinnamon
    1/8 tsp nutmeg
    1 tsp vanilla power
    1/4 tsp allspice


  • In a food processor, blend up the dry ingredients just to break the oats down a bit.
  • Add the dates and nut butter and process to combine, if it’s having trouble coming together, then add a little water while the machine is running. Like 2 tbsp at a time. The mix should form into a loose ball.
  • Roll into 7 equal sized balls (or weigh them out to 65g each), coat in chocolate powder and store in an airtight container. Or roll them in greaseproof paper, pop into a zip bag and store in the freezer. They only take 20 or so minutes to thaw out when you’re ready to have one.


    Calories: 188

    Fat: 4g

    Protein: 11g

    Carbs (net): 27g


  1. Thank you so much for all your amazing recipes. I want you to know I look forward to getting your emails .. I’m a raw foodi/vegetarian and I love to create and you have enhanced my creativity immensely.. Thank you for all you do and all you share..

    • Tracey, thanks so much for writing. You know, I put these recipes out there and, for the most part, have no idea if people like them, make them, etc… so to hear from you is really lovely. 🙂

  2. So enjoyed this, loved your quick over view of Carb’s. Such important information, I agree with you completely. Our bodies need good Carbs from quality food sources in proper amounts, I really value that you pointed out such important considerations as to the best time of day and our activity levels. I’ve been making similar “truffle treats” too I use Coco Pd. Stevia Pd Vanilla Pd. Life Time “Life’s Basics” protein mix Blue Majik and Lucama pd. and a few dates that I soak and make in to a paste and melted Coconut Oil. I can not wait to try your version they sound so yummy. Sending you a big hug along with so much gratitude and love for all you share with such great generosity. You always leave me feeling so inspired. Thank you

  3. I keep saying …. LOL how amazing are you quotes ! Thank You Amy