Vegetarien

Quinoa Scramble with Tomato and Avocado Toast

We are in spring already where daylight appears earlier, and the days get longer. While the mornings are still chilly, the afternoons tend to be sunny and warm. This also means that early season races are around the corner. Unfortunately, some of you greet allergies when training outside.

To support your increasing levels of activity as well as to reduce inflammation and seasonal allergies, include dishes that feature fresh young spring produce, whole grains, lean protein and healthy fats like olive oil, nuts, and avocado. That will help you to get fitter and leaner, stay healthy, and recover well. 

Try this recipe below.

Ingredients:

  • 6 plum tomatoes

  • 1 medium avoado

  • Salt

  • Pepper to taste

  • Zest of 1 lemon

  • 4 whole eggs

  • 1 tbsp. oliv oil

  • 200g cooked quinoa

  • 2 slices of whole grain and seeded bread, toasted

  • 1 handful fresh chives, minced

Preparation:

  1. Cut the tomatoes into bite-size pieces. Halve and pit the avocado, scoop the flesh out, and slice into triangular pieces. Season the tomatoes and avocado with salt, pepper, and lemon zest.

  2. Whisk the eggs tighter in a mixing bowl, then season the mixture with salt and pepper.

  3. Heat up a non-sticking frying pan over medium heat with olive oil and warm up the quinoa. Pour the egg mixture onto the pan and scramble it at medium heat.

  4. Arrange the tomatoes and avocado on the toasted bread, the plate the quinoa scramble on the side.

  5. Top everything with minced chives. Note: Serves 2

 

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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.

Ingredients:

  • 1000 ml water

  • 1 teaspoon salt

  • 150 g polenta

  • 1 orange

  • 1 blood orange

  • 100 g finely chopped almonds

  • Maple or date syrup, to taste, optional

  • Fresh mint leaves

  • 50 g dried cranberries

Preparation:

  1. In a sauce pan, over medium high heat, bring the water and salt to boil. Whisk in the polenta. Reduce the heat to low and cook, stirring constantly for 5 minutes until the polenta is smooth. Cover the pan, remove it from the heat, and set aside.

  2. Rinse and dry the oranges, grate them from their zest. Slice the flesh into wedges, remove the white membrane and seeds.

  3. Heat up the polenta and adjust the texture to your liking with a splash of water. Add the almonds, season with orange zest and maple or date syrup (if used) to taste. Add more salt if needed. Remove the pan from the stove, serve the polenta in bowls topped with cranberries, cinnamon, mint leaves and orange salad on side. (Note: serves 4).

Tip:

  • For a post training meal or lunch, mix the cranberries and cinnamon into the polenta and pour it into a container, lined with parchment paper. Let it cool down, slice into squares to wrap and bring along.


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Basmati Rice & Lentil Soup

High in protein, this soup makes for a great winter recovery meal after a cold day of training. This recipe is easy to make and takes only 20 minutes of preparation with a further 40 minutes of idle cooking time. 

INGREDIENTS:

  • 3-4 Carrots, Diced
  • 3 Celery Stalks, Diced
  • 3-4 Garlic Cloves, Finely Minced
  • 1 Large Sweet Onion, Diced
  • 3-4 Tomatoes, Diced or 14.5 oz. Canned Diced Tomatoes
  • 1 Tablespoon Olive Oil
  • 1 Cup Basmati Rice
  • 1 Cup Dried Lentils
  • 1 Tablespoon Fresh Thyme
  • Salt (to taste)
  • Pepper (to taste)
  • 2 Quarts Organic Vegetable Broth
  • 1 Tablespoon Tamari (Soy Sauce)
  • Optional 1 Lemon (Juice Only)

PREPARATIONS:

  1. In a larger pot, add 1 tablespoon of olive oil, with a pinch of salt, and heat on medium/high. When the oil begins to simmer and is hot, add the onion, garlic & another pinch of salt. Cook, stirring occasionally, for 5-6 minutes.
  2. Add the carrots, celery, another pinch of salt & pepper and cook for a further 5 minutes. Stirring occasionally.
  3. Increase heat to High and immediately add all the vegetable broth, basmati rice, lentils, tomatoes, thyme & tamari.
  4. Bring all the ingredients to a boil, reduce heat to simmer and cook for 35-40 minutes, or until lentils and rice are tender & cooked.
  5. If desired, add the juice from the lemon. Add salt and pepper to taste. Serve in warmed bowls with your favorite fresh bread as a side, optional and not included in the nutrition label below. (Note: serves 4).
  6. Enjoy

Paul's Swordfish & Lentil Tacos

Lentils are not only quick and easy to prepare, they are also a high protein, high fiber member of the legume family. One option to include lentils in your diet is provided below:

Ingredients:

  • 1/2 lb. Swordfish, cut into 1/2 x 1/2 cubes)
  • 1/2 Cup Lentils, cooked
  • 1/2 Sweet Yellow Onion, diced
  • 3 Cloves Garlic, minced
  • 1/3 Yellow/Red Bell Pepper each , diced
  • 3 - 4 medium Tomatoes, cored and diced
  • 1/2 Avocado, diced for topping
  • 1/8 cup Cilantro
  • Lettuce for topping
  • Lime
  • 2 Tablespoon canola oil
  • Salt
  • 2 Tablespoon Paprika
  • 1/4 Tablespoon Cayenne Pepper
  • 1/2 Teaspoon Onion Powder
  • 3 Teaspoons Cumin Powder
  • Organic Honey
  • Red Pepper Flakes, optional, add to taste for heat
  • 3- 4 Tortillas

Preparation:

  1. Heat oil in a large skillet, add onions and bell pepper, cook for 5 minutes or onions are translucent
  2. Add Tomatoes and Garlic with a pinch of salt.
  3. Add Paprika, Cayenne Pepper, Onion Powder, Chilli Powder, and Honey.
  4. Add water and bring to boil, simmer on medium heat for 2 - 3 minutes. 
  5. Add diced fish and cilantro and lentils.
  6. Heat through and serve with fresh cilantro, diced tomatoes, avocados and lettuce. (Note: Serves 2 to 3)