Toasted Tempeh Sandwich
From the bread to the protein to the spreads, a sandwich can be a great healthy meal if done right.
Roasted Root Frittata
During the winter months, we tend to crave more nutrient dense food and warmth. As such, a diet that is lower in carbohydrates and higher in fats and protein is well suited in the upcoming months. The recipe below is just one example to increase satiation, reduce calorie intake, increase lean mass preservation, immunity and sleep quality.
Muesli
If you make it right, muesli can be a true breakfast luxury and a time-saver in the morning. You can lighten it up without sacrificing flavor, or you can turn to the other direction and go completely decadent. Experiment with what you like. We usually make a batch on Sunday night and eat it all week. The advantage: It gets better as the flavors mingle over time.
Sweet-Potato Overnight Oats
These oats are packed with energy and are great before a long day on the bike. They’re sweet and creamy you may even try them for dessert.
Buckwheat Toaster Waffles
Made from gluten-free fruit seeds, not a grain, buckwheat flour has a nutty flavor and adds a healthy amount of protein to these waffles. These are delicious with coconut or almond butter and fresh berries.
Granola On The Go
These little munchies of nutrients are an on-the-go way to carry your beloved food. You can also make these in regular-sized muffin cups for a more substantial postworkout nosh or a take-and-go breakfast option. Just increase cooking time by about 5 minutes.
Nutty Overnight Oats
Breakfast doesn’t have to be complicated. This nutritious recipe is simple, loaded with color and texture, and easy to make ahead of time.
Smoked Salmon and Avocado Sandwich
This recipe is great for breakfast, lunch or quick dinner, protein packed, and loaded with good fats.
Immunity & Recovery Boosting Breakfast Bowl
This one bowl is loaded with the immune-boosting and recovery-promoting support that you need as an endurance athlete after long workouts (3 hours +). Warm and creamy hot cereal, with a touch of ginger to decrease inflammation is complemented by crisp fresh fruit, crunchy walnuts and tangy golden raisins. Pomegranate seeds supply powerful antioxidants, while kiwi boasts a high concentration of vitamin C to ward off cold and sickness. Walnuts are also known to contain antioxidants and omega 3’s, which also ward off inflammation. Plus, this bowl is as beautiful as it is good for you.
Mozarella Basil Omelette
This time, it is about eggs and tomatoes. Why eggs? They are easy and fast to cook, most people like them and they have so many uses. Tomatoes because we have fresh ones in the backyard and need to use them...The recipe below has some twists to the usual scrambled egg. To make it a successful meal it needs to have flavors. The balance is key here. If you go too much towards the super strict regime healthy food, stripped of fat, carbs, flavor and life – then there is no point in trying to mimic a wonderful dish. So you have to give a little to get a little, and in this recipe we included sun ripe tomatoes, fresh mozzarella, basil, olive oil and salt and black pepper. Try it and let us know what you think.
Polenta with Oranges, Cranberries, Almonds, and Cinnamon
We get it: Fall mornings are hard. Your bed is comfortable and the weather is chilly, and the idea of making breakfast may not sound inviting. The breakfast below will make getting out of bed on a chilly morning worth it. Here are some benefits of polenta: It contains both protein and fiber to keep you full, is gluten-free, rich in complex carbohydrates, contains essential minerals and vitamins. Give it a try.
Bircher Müsli With Bananas, Blueberries And Raspberries
“Nutrition is so important for better recovery and more energy. It is as important as training.” (Gwen Jorgensen, former professional triathlete, professional marathon runner).
Rice Pudding
As an athlete, including rice into your pre- and post-workout meals will give you an advantage by providing long-lasting energy and an excellent source of complex carbohydrates, protein, vitamins and minerals to maximize your personal performance as well as optimizing your body’s ability to recover and rebuild. Rice is an excellent addition to any meal as it is virtually fat-free, sodium-free (based on ½ cup serving), low allergen, naturally gluten-free and easily digested.
Rice Pancakes With Yoghurt And Lime
With sunny days left and lots of training ahead for some of you, during this training period it is ideal to get in meal(s) that are carbohydrate dense with lean and light protein to improve recovery and support lean mass reparation. Meals in the summer should be higher in carbs (40-45%), low in fats, and contain moderate amounts of protein. The rice pancake recipe is one option, see below: