Three perfects after-workout snacks and some good advice to change your nutrition

Meryl Pritchard of Kore Kitchen

We met Meryl Pritchard, the founder of L.A.-based meal delivery service Kore Kitchen, which focuses on nourishing your mind, body and spirit from the inside out. Her easy-to-follow practices of organic, thoughtful living prove that small actions can make a big impact. We we went straight into the kitchen to try her easy to make recipes of energy food.

IRMA: What is best — snacking before or after workout in the morning?
MERYL PRITCHARD: Both, preferably. You need fuel to help you get the most out of your workout, and then you need to help your body recover by providing the right nutrients to do so. It’s important to get post-workout nourishment within 30 minutes of completing your workout.

IRMA: Which liquid snack is perfect for your skin?
MERYL PRITCHARD: It’s best to nourish your skin from the inside out. Your skin thrives on healthy fats and hydrating fruits and veggies. A green juice including dark leafy greens, cucumber, lemon and ginger would be great. Lemon is rich in vitamin C which helps clear your skin, purify your blood and eliminate toxins. Cucumber helps to reduce inflammation and wrinkles and is full of water to keep your skin looking hydrated and fresh. Greens are full of minerals which help to repair and replenish your skin, and ginger is anti-bacterial and anti-microbial. We also love smoothies to help give our skin a boost. Make sure to include coconut oil, avocado or almond butter as a healthy fat which will help prevent dry skin and keep it soft and glowy. Add antioxidant-rich berries like blueberry, raspberry, strawberry and acai berry to help combat free-radicals which speed up the aging process. Antioxidants help you stay looking young and fresh! Rose water is another great skin food. It helps hydrate, revitalize and moisturize the skin, giving it that refreshed look, and maintains your skin’s pH balance and controls excess oil.

IRMA: Do you have a sugar alternative if you want to avoid sugar? I feel that the sugar in dry fruits is even worse…
MERYL PRITCHARD: We don’t use any processed sugars at Kore Kitchen. Our sweetener of choice is always medjool dates – this is sugar in its natural form and contains fiber which helps slow the release of sugars into your blood stream. This prevents the harmful spike and crash in your blood sugar levels that a processed sugar will cause.

IRMA: Every season there is another superfood in trend. What can you really recommend?
MERYL PRITCHARD: Superfoods are the most nutrient-dense foods on the planet. I don’t see them as a fad or a seasonal thing. Including a range of superfoods in your everyday diet will help you stay healthy, beautiful and strong. Our Kore Kit includes 8 of our favorite superfoods that we regularly use in our programs — cacao, maca, acai, spirulina, chia, goji berry, coconut oil and hemp.

IRMA: How can you best keep a snack fresh and crispy/crunchy when carrying it around?
MERYL PRITCHARD: At Kore Kitchen, we promote living a zero waste lifestyle. Using something like a tiffin which has 3 levels and can hold hot or cold food is a great option, or a glass or aluminum container if you want something smaller. These are reusable items which will keep your snacks fresh, as opposed to a single-use plastic bag or plastic wrap.

Zero-waste health food packaging by Kore Kitchen

IRMA: Does different workout require different ‚fuel‘? For example, which foods are good after a cardio workout and which are beneficial after a yoga or ballet session?
MERYL PRITCHARD: Some higher intensity workouts definitely require extra fuel to help give your body what it needs for peak performance. I always recommend fueling before and after a workout, listening to your body and learning what helps it thrive and function best. I try not to consume too many fats prior to a workout which tend to slow me down, and focus more on carbs and proteins instead. Having your blood sugar balanced will help you from feeling woozy or light-headed during a workout. Here are 3 post-workout snacks we like to make for our clients at Kore Kitchen:

Superfood Energy Truffles

4 medjool dates, pitted
6 tbsp raw almonds
2 tbsp goji berries
2 tbsp cacao
2 tbsp chia seeds
4 tbsp chocolate maca EPIC protein powder by sprout living
4 tbsp water
About 1 cup of hemp or shredded coconut to roll the balls in


1. Add the almonds and dates to a food processor and blend until chunky and combined.

2. Add the rest of the ingredients except the water and pulse together to combine.

3. Slowly add in the water so that it forms into a doughy consistency

4. Use a melon baller or spoon and use your hands to form into balls

5. Roll the balls through a bowl of hemp seeds or shredded coconut to coat the entire outside, may need to use excess water.

Macs Brownie Smoothie & Superfood energy truffles

Maca Brownie Smoothie

1 heaping scoop maca
2–3 heaping scoops cacao
1 frozen banana
1 scoop hemp seed
2 cups almond milk or nut milk of your choice
Small handful raw sprouted nuts (almonds, cashews, walnuts, or whatever you have on hand)
2 medjool dates or sweetener of your choice

Blend & enjoy!

Superfood Trail Mix

Superfood Trail Mix 

1/4 cup raw Pecans
1/4 cup raw walnuts
1/4 cup raw pumpkin seeds
1/4 cup sacha inchi seeds
1/4 cup goji berries
1/4 cup cranberries
1/4 cup mulberries
1/4 cup golden berries

Combine all ingredients in large bowl and enjoy!

A perfect lunch

IRMA travels the world, writes and illustrates the life she lives.

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