post workout meal

Cauliflower Garbanzo Bean Tortillas

Tortillas make for a healthy, simple meal you will look forward to after a long workout. Roasted cauliflower and garbanzo beans create a rich depth of flavor. Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. (Side note: Due to beans and onions included in the reipe we recommend not to have the meal the night prior to a long run if you have a sensitive stomach).

INGREDIENTS:

  • 4 small whole-wheat tortillas
  • 1 cups purple cabbage, finely shredded
  • 1 large avocados, diced
  • ¼ cup fresh cilantro, chopped

Cauliflower and garbanzo beans:

  • 1 small head cauliflower florets, finely chopped
  • 1/2 can garbanzo beans, drained and rinsed
  • 1 T olive oil
  • 1 tsp chipotle seasoning
  • 1 tsp sea salt
  • ½ tsp fresh cracked pepper

Onions:

  • 1/2 large yellow onions, finely sliced
  • 1 T Balsamic Vinegar
  • 1/2 Cup Water
  • 1 T olive oil
  • 1 tsp dried oregano
  • 1 tsp sea salt
  • ½ tsp fresh cracked pepper

Preparation:

  1. Heat oven to 450 degrees. Line two rimmed baking sheets with foil and non-stick cooking spray. Divide the cauliflower and garbanzo beans between the two sheets, and toss with the oil, seasoning and salt and pepper. Bake for 30–40 minutes, tossing every 10 minutes, until the cauliflower and beans are golden.
  2. Meanwhile, heat the oil for the onions over medium heat in a large sauté pan. Add the onions and sauté for 5 minutes. Add the seasonings, stir to coat the onions and cook for 30 seconds until fragrant. Add the water and balsamic vinegar and reduce for 10–15 minutes, until the liquid is gone and the onions are caramelized.
  3. To assemble,  heat the tortillas in the oven, according to package instructions. Divide the cauliflower and garbanzo mixture among the tortillas. Top with the onions. Scatter cabbage and avocado over the top and sprinkle with cilantro. (Note: Serves 2).

 

Nutrition information for 1 serving size

Nutrition information for 1 serving size

Black Bean and Quinoa Veggie Burgers

This meat-free dish satisfies a serious hunger craving for a post workout meal. The patties are made with nutritious black beans, oats, and protein-packed quinoa. To infuse them with lots of flavor, we add chipotles in adobo and other southwestern spices. Store any leftover patties in the freezer so you can enjoy a delicious and healthy vegetarian meal any night of the week. To reduce some carbs or make it a lighter meal serve the burgers over lettuce with tomato, avocado, and the sauce on the side (instead of buns). Equally yummy.

Ingredients

Patties:

  • 1/2cup quinoa
  • 1teaspoon olive oil
  • 1small red onion, chopped
  • 3cloves garlic, minced
  • Kosher salt
  • 2cans (15.5 ounces each) black beans, rinsed and drained
  • 2tablespoons tomato paste
  • 1large egg
  • 2/3cup cooked corn (fresh or canned)
  • 1/4cup chopped cilantro
  • 1tablespoon minced chipotles in adobo
  • 1 1/2 teaspoons ground cumin
  • 1cup rolled oats, ground into crumbs

Yogurt Sauce:

  • 1/2cup fat-free Greek yogurt
  • 1teaspoon minced chipotles in adobo
  • 1/2teaspoon adobo sauce
  • 1teaspoon honey
  • 1/2teaspoon dijon mustard
  • 6multigrain hamburger rolls
  • Lettuce, avocado slices, and tomatoes, for topping (optional)

Preparation:

  1. Place the quinoa in a small saucepan along with 1 cup of water. Bring the water to a boil then reduce heat to medium low and cover the pan. Cook 10 to 15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. 
  2. Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Season them with a pinch of salt and sauté until onions are softened, 5 to 6 minutes. Place the mixture into a large bowl. Add approximately 1 1/2 cans of black beans to the bowl and, using a potato masher or fork, mash all of the ingredients together until a pasty mixture forms. Stir in the remaining beans along with the tomato paste, egg, corn, cilantro, chipotles, cumin, and 1/2 teaspoon salt. Stir in the cooked quinoa and ground oats until evenly distributed.
  3. Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap, and refrigerate for a few hours or overnight (preferred but not necessary). 
  4. To make the yogurt sauce, stir the yogurt, chipotles, adobo sauce, honey, and mustard together in a small bowl. 
  5. When ready to eat, preheat the oven to 400° F. Spray a baking sheet with nonstick cooking spray and place the patties on the sheet. Cook 10 to 12 minutes, until the patties are golden brown and crispy, then carefully flip them over and cook another 10 minutes. You can also fry the patties in a pan with a small amount of oil. Serve patties on the buns with the yogurt sauce and toppings of your choice.
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