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Recipes with Zerlina Mastin

This month is all about recipes to boost your energy, to keep you dancing on top form.

A dancer’s lifestyle and routine can have both positive and negative bearings on energy levels. Insufficient time between classes, stress, disrupted sleep, an unhappy digestive system, a high sugar diet and too much caffeine can have a huge impact on stamina, concentration and mood (in fact, mood affects what we eat, and what we eat affects our mood!). A nourishing diet containing plenty of colourful fruits and vegetables, lean protein, whole grains, and healthy fats can give dancers that much needed edge to maximise their skill and talent.

It is not necessarily the case that certain foods are ‘bad’ for us. Modest amounts of caffeine, for example, can have a very positive effect on our muscles and brains, helping us to think clearly and improve concentration. Small amounts of sugar, too, can have a place in our diet so it’s not just a case of ‘what’ but ‘how much’ ‘when’ and ‘in what combination’. In many instances, and dependant on schedules, it may be better to eat 5-6 small meals rather than three large meals each day, giving working muscles (and brain!) a steady supply of nutrients.

Ultimately, a balanced diet and staying hydrated is what we need for optimal energy. Many vitamins and minerals are associated with energy production, including the B vitamins, iron, vitamin C and vitamin B12.


These peanut butter energy bites are great as a snack anytime of the day. Peanut butter can easily be swapped for any nut butter variety (e.g. cashew or almond). Loaded with protein, dietary fibre and healthy fats, these bites provide sustained energy throughout the day.


(Makes about 12 bites)

⅔ cup peanut butter, ½ cup dark chocolate chips, 1 cup oats, ½ cup ground flax seeds, 2 tablespoons honey.


  • Simply combine all 5 ingredients in a bowl!

  • Place in the fridge for about 15-30 minutes as this makes them easier to roll

  • Divide into 12 pieces and roll the mixture into balls.

  • These can be store in the fridge for up to a week (they are also suitable for freezing).

  • Optional additions include coconut flakes and cacao powder


The next recipe by Zerlina will be released on Monday 9th April 2018

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