easy recipes for every golfer
Try your hand at some of our favorite recipes for snacks out on the course! Do you have a great recipe that you want to share with the rest of the Mass Golf Community? Let us know!
BLUEBERRY PEACH SMOOTHIE
The ingredients speak for themselves. This super fresh smoothie is just what we need to start the spring season off right!
- 1 1/2 cups frozen blueberries
- 1 1/2 cups frozen peaches
- 2 Tbsp. chia seeds (or flax seeds) or 2 scoops collagen protein
- 1 cup spinach or greens
- 1 cup orange juice
- 1/2 cup water or milk (of choice)
Pistachio oat squares
Try these 6-ingredient pistachio oat squares for something sweet and salty. GF and Vegan
- 1 cup raw shelled pistachios
- 1 cup rolled oats*
- ½ teaspoon sea salt
- ¼ cup maple syrup, more for drizzling on top
- 2 tablespoons olive oil
- ⅓ cup unsweetened coconut flakes
- additional handful of chopped pistachios for the topping
- Preheat the oven to 350 degrees and line an 8-inch square pan with parchment paper. In a food processor with the S blade attached, process the pistachios, oats, and salt for about 30 seconds, until a meal starts to form. Drizzle in the maple syrup and olive oil while the motor is still running and the meal begins to come together into a crumbly, almost-wet dough.
- Press the dough evenly into the pan and cover it with coconut flakes and remaining pistachios. Bake for 10 to 12 minutes until the coconut is nice and golden brown and the dough is cooked through. You want the squares to still be a little soft – don’t overbake these.
- Carefully lift the cooled dough out of the pan by holding two sides of the parchment paper. Cut it into squares. Drizzle a little maple syrup over the top for extra sweetness, if you like. Store the squares in a sealed container for up to a week.
WINTER FARRO SALAD
Farro is packed full of fiber, protein, vitamins, minerals and antioxidants. Enjoy this Winter Farro Salad warm for something comforting and filling during these colder months.
- 2 cups cooked farro
- 3 cups cubed butternut squash, cut into 1-inch cubes
- 1 tablespoon olive oil
- kosher salt and pepper
- 1 cup whole pecans (or anything else that gives the salad a crunch)
- 1 tablespoon maple syrup
- 1 cup dried cranberries
- 2 to 3 ounces goat cheese, crumbled
- Vinaigrette of choice
Preheat the oven to 425 degrees F. Place the squash on a baking sheet and drizzle with the olive oil and season with salt and pepper.
Roast the squash for 20 minutes, or until slightly caramelized and fork tender.
While the squash is roasting, cook the farro according to the package directions.
If opting to use pecans, toast them in a pan over medium heat. Drizzle in the maple syrup. Cook for 2 to 3 minutes, stirring often. Spread the pecans on a sheet of parchment paper until ready to use.
Place the farro in a large bowl. Toss in the roasted butternut squash cubes, the dried cranberries, goat cheese and pecans. Drizzle on a few tablespoons of vinaigrette and toss the salad well.
Turmeric has also long been regarded as a valuable spice in traditional medicine as an anti-inflammatory.
Pour the milk into a saucepan and cook over high heat until it’s hot, but don’t bring it to a boil. Remove from the heat and add the rest of the ingredients. A milk frother will get a better texture. You can also blend the hot milk with the rest of the ingredients in a blender if you want.
- 1 cup almond milk (or milk of preference)
- ¼ tsp ground turmeric
- ¼ tsp ground cinnamon
- ¼ tsp ground ginger
- ½ tsp vanilla extract
- 1 tsp maple syrup, honey or agave
- touch of black pepper
GINGERBREAD LATTE OVERNIGHT OATS
A.K.A. Intern Hogan May’s Gingerbread Healthy Oats – Thank you Hogan!
Gingerbread Latte Overnight Oats are an easy, healthy, and delicious make-ahead breakfast that’s packed with fiber to keep you full for hours on end. Old fashioned rolled oats are soaked overnight in a mixture of coffee and milk and infused with molasses and warm, fragrant spices for a holiday-inspired breakfast that can be enjoyed all winter long!
- 1 cup oats (NOT instant!)
- 1 cup unsweetened vanilla almond milk (or other milk of choice)
- 1/2 cup brewed coffee
- 1.5 tbsp chia seeds
- 1 tbsp molasses
- 1.5 tsp pure maple syrup
- 3/4 tsp cinnamon
- 1/2 tsp ginger
- 1/2 tsp vanilla extract
- 1/4 tsp nutmeg
Add all ingredients to a small container with lid. Cover with lid and shake well to combine. Place in refrigerator overnight (or at least 4 hours) to thicken.
In the morning, remove lid and stir oats, adding additional milk as needed to achieve desired consistency. Divide oats among two bowls and top with nut butter, granola, fruit, or other desired toppings. Enjoy cold or reheat in the microwave if you prefer to eat them warm.
APPLE PIE CHIA SMOOTHIE
This smoothie tastes just like apple pie! The chia seeds have plenty of fiber and protein to keep you full.
- 1 apple cut into small pieces
- 1 cup almond milk (can be substituted for any dairy/dairy free milk)
- 2 tbsp chia seeds
- 1 tbsp maple syrup
- 1/2 tsp vanilla extract
- 1/2 tsp cinnamon
- pinch nutmeg and salt
PUMPKIN PROTEIN MUFFINS
Going full send into Fall with these high protein and low carb muffins! P.S. You can add chocolate chips to take it to the next level.
- 1 cup old fashioned rolled oats (can be GF if you would like)
- 1 cup pumpkin puree
- 1 cup Greek yogurt
- 2 large eggs
- 1/2 cup packed natural or vanilla flavored protein powder
- 1 1/2 teaspoon pumpkin pie spice
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 cup dark chocolate chips (optional)
Preheat oven to 350 degrees Fahrenheit.
Add the oats to a blender, or food processor and process until a flour forms (about 20 seconds).
Add the pumpkin, Greek yogurt, eggs, protein powder, pumpkin pie spice, cinnamon, baking powder, and baking soda and blend again until well combined. This is where you would stir in the chocolate chips if you wanted to.
Distribute into 12 muffin liners
Bake for 25-30 minutes or until a toothpick comes out clean. 25 minutes will be a little more moist while 30 minutes won’t be as moist.
All-Natural Gatorade Alternative
- 1 cup coconut water
- ⅛ cup lemon juice, freshly squeezed and strained
- ⅛ cup lime juice, freshly squeezed and strained
- 1 Tbsp raw honey
- a pinch of Himalayan salt, fine
- Add all ingredients to your blender. Process on high 2-3 minutes until honey is fully incorporated.
- Pour into an ice-filled glass and enjoy!
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naomi’s No Bake Date Ball Recipe
(Can be gluten and dairy free)
Do you have any ingredients in a recipe already in your house? I almost never do. That’s how I came up with my Date Ball Recipe. It all depends upon what you have in your house. If you don’t have some of these items, start off with the dry ingredients of what you have and then slowly add the wet ingredients to bind them. Trust me, this isn’t going to be perfect, but you’ll get the hang of it once you give it a few goes of what ingredients work well together. My favorite ingredient that helps bind the date balls are dates! They taste delicious, are good for you, and are a perfect binder for your dates balls.
This is a great snack for the golf course. I keep a few of them in zip lock baggies and put in the fridge overnight. Then I just pop one in my mouth on the golf course and it’s a no mess protein boost!
Recipe (Items I had in my house this weekend)
- 1 ¼ Cup Quick Oats
- 1/3 Cup Cocoa Powder
- 1/3 Cup Ground Flaxseed
- 3 Tablespoons Chia Seeds or more if you like
- 1 Cup Nuts (Use any you have, I used half almonds and half cashews)
- 1/3 Cup Protein Powder (If you want a little protein boost. I like that it has a lot of protein and the taste as the one I have is chocolate flavored)
- 1/3 Cup Cocoa Powder (I like chocolate so this is a healthy addition that makes it taste good)
- 1/3 – ½ Cup Chocolate Chips (up to you, you can’t go wrong with chocolate!)
- 2 Cups Dates
- 1 Cup Water
- 1/3 Cup Honey/Agave Nectar
- Blend Quick Oats in a blender on medium until smooth. About 45 seconds. The amount will go down to around 1 cup after blended.
- Add all other dry ingredients except for chocolate chips and nuts on low and stop every 30 seconds to mix/make sure everything is getting chopped up. Some items will stick to the bottom, so just give it a little mix. I like to add in a bit at a time instead of adding everything in. Keep stopping every 30 seconds until the mixture is almost fine. About 1-2 minutes depending upon your blender. Add in the nuts and blend for about 30 seconds – 2 minutes. If you want it more chunky go less if you want it more creamy keep it blending longer.
- Bring mixture out into a bowl and put to the side.
- Cut dates in thirds or fourths. The best dates to use are big ones that aren’t dried out. Add dates to the blender with 1/2 Cup of Water. Add more if your blender can’t chop it up. Blend until smooth, around a minute.
- Add ½ Cup of wet ingredients at a time to the bowl of dry ingredients along with the honey until you can form the ingredients into a ball and it can stick.
- Add in chopped chocolate chips. I like to use mini chips so I don’t have to chop them up. If you want chunks go for bigger chops, if you want a few more chocolate bits in each bite then chop smaller, get mini chocolate chips or add more chocolate! If you couldn’t tell I like chocolate.
- Form into bite size date balls and voila!
This recipe is more of a guideline than a true recipe. My mindset into making these is start off with dry, add wet and have fun with flavors! If you want to add dried fruit go for it! Add in a banana if you like the taste as it will help bind your dry ingredients as well or some people like to add applesauce. Think of the taste you want before making them. I was thinking chocolate. Sometimes I make a more nutty tasting ones, blueberry ones or just add in things and see how it turns out. It’s all up to your imagination. Try out some combos and let me know how it turns out.