Ask A St. Louis Expert: Top Workout Recipes

April 17, 2013 8:00 AM

Photo Credit: Thinkstock

Photo Credit: Thinkstock

Photo Credit: Thinkstock

If you have been working out and haven’t seen results, it may be because you’re eating the wrong types of food. The diet that surrounds your workouts is just as important as the activity itself. Lenard Blair of Black Bear Bakery offers some recipes that will keep your energy up to get the most out of your workout.

Lenard Blair
Black Bear Bakery
2639 Cherokee St.
St. Louis, MO 63118
(314) 771-2236

While a bakery may be the last place you would expect to find workout and healthy eating advice, Lenard Blair and other co-op members see it differently. As part of a team of workers and co-op members who relocated and rebuilt their working space together with the help of the community to turn it into a thriving bakery, Blair knows what it feels like to work hard and to stay fit. Black Bear Bakery not only bakes sweet treats that taste good, but it also offers fair trade coffees, chocolates and teas to include wholesome and organic ingredients with products made locally or within the Midwest region. The bakery’s granolas contain no refined sugars or hydrogenated oils. Here you will find granola perfect for pre-workout and post-workout meals or for a mid-workout snack. Black Bear Bakery’s hi-protein or maple pecan granola is made with high-quality oats, real maple syrup, nuts and seeds that all pack an energy punch. The granola is also a delicious accent for a fruit or yogurt cup. Blair offers three healthy recipes for workouts.

Granola ‘n Fruit

  • 1 cup Black Bear Bakery hi-protein granola
  • 1/4 cup cranberries
  • 1/4 cup raisins
  • 1/4 cup shaved coconut
  • 1 teaspoon cinnamon
  • 2 teaspoons honey (substitute agave for vegan recipe)


  1. Combine all of the ingredients, one at a time, in a large plastic zip-close bag.
  2. Seal the bag and shake, shake, shake.
  3. Keep shaking the bag until all ingredients are well mixed.
  4. Open bag and scoop or pour a portion out onto a plate or into your hands.

Related: Top Vendors At St. Louis Soulard Market

Strawberry Maple Shake

  • About 10 ounces of your choice of yogurt (Lenard Blair suggests using strawberry or raspberry)
  • 1/2 cup milk
  • 1/2 cup chopped strawberries
  • Black Bear Bakery maple pecan granola


  1. Set aside the Black Bear Bakery maple pecan granola to use later as a topping.
  2. Add the yogurt, milk and strawberries into a blender.
  3. Close the lid on the blender and mix.
  4. Continue mixing the ingredients in the blender until all is well blended.
  5. Pour into a large glass.
  6. Crumble Black Bear maple pecan granola over the top and enjoy.

Apple Sandwich

  • 1 apple
  • 2 tablespoons peanut butter
  • 1/2 cup of Black Bear Bakery hi-protein granola


  1. Cut out the core of the apple and discard the center core.
  2. Slice apple in half to create your “bread” for the sandwich.
  3. Spread the peanut butter on each inside slice of the apple halves.
  4. Top peanut butter with granola
  5. Push the two peanut butter and granola-coated apple slices together and enjoy.

Related: Top Spots For Buffets In St. Louis

Tere Scott is a freelance writer and author of e-books and two educational blogs. She loves to research information to share. She currently resides in St. Louis. Her work can be found at

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