Vegetarien

Sweet Potato Burrito

These vegan burritos are great for a healthy protein-packed breakfast, lunch or dinner! Furthermore, they are easy to make with simple ingredients.

Ingredients

Roasted potatoes:

  • 2 medium sized sweet potatoes (300 g)

  • 1/2 tbsp spray oil

  • Spices: 1/4 tsp onion powder, 1/4 tsp smoked paprika, 1/4 tsp whole cumin, sea salt, and pepper to taste

Burritos:

  • 1/2 avocado sliced

  • 7.5 oz can of kidney beans drained and rinsed (you can use other beans)

  • 1/2 green pepper chopped (or color of choice)

  • 1 tomatoes chopped

  • 2.5 oz mushrooms sliced (70 g)

  • 1/2 onion chopped

  • 1 cloves of garlic minced

  • Red cabbage shredded (optional)

  • 8 Flour tortillas gluten-free if needed

  • 1/2 tbsp spray oil

  • Spices: 1/2 tsp oregano, 1/2 tsp ground cumin, 1/2 tsp onion powder, 1/3 tsp smoked paprika, sea salt, and pepper to taste

Cashew sauce:

  • 1 tbsp cashew butter or any other nut butter (16 g)

  • Juice of 1/2 lime

  • Enough water to thin out

  • 1/3 tsp onion powder, 1/4 tsp garlic powder

  • Hot sauce to taste

  • Sea salt & pepper to taste

Instructions:

Roasted Potatoes:

  • Preheat oven to 400 degrees F (200 degrees C) and line a baking sheet with parchment paper.

  • Chop potatoes into 1-inch cubes and put them in a bowl. Add the other ingredients for the roasted potatoes.

  • Toss well to coat and transfer the potatoes onto the lined baking sheet. Bake in the oven for about 30 minutes or until cooked through and golden brown.

Cashew Sauce:

  • To make the cashew sauce, simply mix all ingredients in a small bowl with a whisk until smooth and creamy.

Burritos:

  • While the potatoes are in the oven, chop mushrooms, onion, garlic, tomatoes, pepper, avocado, and red cabbage.

  • Heat spray oil in a skillet, add onion, mushrooms, and pepper. Cook on medium heat for 5 minutes. Add the spices, garlic, tomatoes and cook for a further 1-2 minutes.

  • Toast a tortilla and place about 2-3 tbsp each of the veggie mixture, the beans, the roasted potatoes, the avocado, a little red cabbage and cashew sauce onto the tortilla.

  • Roll the burrito up by folding the sides inward and the edge closest to you over the filling, pulling tightly. Enjoy! (Note: Serves 4).

Picture1.png

Ginger and Tumeric Dal with Chilies and Yogurt

For many athletes the race season wraps up and you will need to consider how well your body has coped with a high exercise load all summer long. Your immune system could be impacted and you are likely to be more vulnerable to cold and flu viruses. During the upcoming months, where the days get shorter, integrate meals that support recovery. Choose products with antioxidants such as onions, garlic, chives, apples or grapes.

Try the Dal recipe below as one option. Happy cooking, happy eating.

Ingredients:

  • 30 ml virgin olive oil oil

  • 1 chili pepper

  • 2 large tomatoes

  • 1 tsp. mustard seeds

  • 1 tsp. ground cumin

  • 1 tsp. ground turmeric

  • 1 tsp. ground paprika

  • 3 onions, finely chopped

  • 3 garlic cloves, finely chopped

  • 25 g ginger, peeled, finely chopped

  • 300 g red lentils

  • Zest and juice of 1 lemon

  • 200 g yogurt (or cottage cheese), divided - exclude to keep it vegan

  • Kosher salt, freshly ground pepper

  • Cilantro leaves, and chilies (for serving)

Preparation:

  • Peel and mince the onions, garlic and chili pepper. Rinse and chop the tomatoes into small dices. In a strainer under cold water, rinse the lentils. Heat up the oil in a saucepan over low heat and sauce the onions, garlic, chili pepper and spices until the onions are translucent.

  • Bring the water to boil and whisk in the lentils. Turn the heat down to medium low and cook the lentils for 25 minutes or until they are mushy and tender. Add the tomatoes and onion mixture, season with salt, pepper, lemon zest and juice to taste.

  • Serve in bowls topped with yogurt, cilantro, and chili (Note: serves 4).

Picture1.png

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

 

Picture1.png

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.


Picture1.png


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)