recovery meal

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).

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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:

Ingredients:

  • 250 g cooked rice (type - based on preference)

  • 200 g plain nonfat Greek yogurt

  • 2 large eggs

  • 1 ripe banana, mashed

  • 1 vanilla bean

  • zest and juice of 1 lime

  • 1/4 tsp. ground cinnamon

  • pinch salt

  • 50 g coconut flour

  • oil spray or 1 tsp. olive oil, based on preference

  • Toppings for serving: fresh fruit, shaved coconut, honey if desired

Preparations:

  1. In a large bowl, whisk together rice, eggs, banana, coconut flour, cinnamon and salt. Stir until well combined.

  2. Preheat a nonstick skillet or griddle over low to medium-low heat. Once the griddle is hot portion the pancakes by 3 small spoons of the batter. Cook for 3 1/2 to 4 full minutes on each side until golden. Transfer on a plate and repeat with the remaining pancake batter.

  3. In a small mixing bowl, combine the yoghurt and vanilla seeds. Stir well, then season with lime zest, juice and honey to taste.

  4. Serve the pancakes with the yoghurt mixture, fruits and top with shaved coconuts. (Note: Serves 2-4).

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Salmon Wraps

Once training is over it is essential to think about muscle recovery. It is well documented that omega-3 fat helps to reduce inflammation and it can also reduce fatigue. So why not try this wrap designed to support this purpose? The wholewheat tortilla replenishes glycogen stores, the avocado provides essential fats, the tomatoes include lycopene and you get vitamin B6 from the lettuce.

Ingredients:

  • 200 g grilled salmon, skinned and flaked

  • 2 tbsp plain yogurt

  • 1.5 tbsp lime juice

  • 4 wholewheat tortilla wraps

  • 1 acocado

  • 2 tomatoes

  • 2 handful shredded lettuce

  • Cilantro

  • Salt, pepper, red pepper flakes (optional)

Preparation:

  1. Mix the grilled salmon with yogurt and lime juice. Season with salt, pepper and red flakes if desired.

  2. Divide the salmon mixture equally between the wraps and top each one with avocado, tomato, lettuce and cilantro.

  3. Roll and fold the wrap and enjoy. Serve immediately or wrap in plastic wrap for a portable meal. (Note: Serves 2)

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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).

Ingredients:

  • 150 g unsweetened muesli

  • 200 ml milk, almond milk or greek yogurt

  • 1 tbsp. chia seeds

  • 1 medium banana, peeled and mashed

  • 50 g raspberries and blueberries, each

  • Cinnamon, lemon zest (optional)

Preparation:

  • In a mixing bowl, combine the Müsli with yogurt (or milk or almond milk - based on choice), chia seeds, and mashed banana. Cover it and refrigerate over night. The next morning, stir the Müsli well, add some more almond milk if desired.

  • Transfer it into serving bowls, top with berries, cinnamon, and lemon zest. Then serve and enjoy.

  • Tip: Add protein powder to make this a full breakfast meal after interval and/or long workout sessions. On busy mornings, prepare your Müsli in a to-go cup to take with you. (Note: Serves 2

Data without protein powder

Data without protein powder

Orange-Vanilla Recovery Smoothie

This smoothie packs a powerful punch of nutrition that is ideal for a quick recovery drink or breakfast. Keep it in a cooler to enjoy right after a workout. What are the benefits in this drink? Oranges contain vitamin C, which helps decrease inflammation. Lucuma powder, which has a smooth and creamy flavor, helps in healing, tissue regeneration, skin aging and inflammation reduction (can be purchased at health food stores). Marrying orange and vanilla gives this smoothie a tasty balance of flavors. Chia seeds add protein, fiber and Omega 3’s.

Ingredients:

  • 8 oz milk or milk substitute

  • 4 oz orange juice (freshly squeezed if possible)

  • 1 tsp orange zest (grate rind of orange with grater or microplane)

  • ½ tsp vanilla extract

  • 1 tsp lucuma powder (can be purchased at health food stores)

  • 1 scoop vanilla protein powder (one recommendation is Vega Vanilla Recovery Protein Powder)

  • 6 ice cubes

  • Pinch of sea salt

  • 2 tsp chia seeds (optional)

Preparation:

  1. Combine all the ingredients in a blender for about 30 seconds, until smooth and creamy.

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Ginger, Honey, Curry Salmon with Kale Salad

Pro triathletes don’t just focus on their training regimens; they also carefully plan their post-training or race nutrition to maximize their ability to recover and boost their immune systems.

Try out the recipe listed below, why? Omega-3-rich foods, for example, have been linked to decreased inflammation, muscle soreness, colds and upper respiratory infections. Salmon, halibut, flaxseeds, walnuts and edamame are popular sources of omega-3s. Tumeric, found in most curry powders, and ginger are natural anti-inflammatories and add great flavor to this recipe. Honey, also known as an anti-inflammatory, contributes muscle-repairing carbohydrates. Kale is a super-green with a grocery list of health benefits: It’s packed with fiber, which helps the body lower cholesterol and detoxify, and is full of vitamins, as well as antioxidant, anti-allergen, anti-inflammatory nutrients called flavonoids. Most significantly, kale contains glucosinolates, which have been linked to cancer prevention. 
 

Ingredients:

Salmon:

  • 1 tablespoon honey

  • 1 tablespoon fresh crushed ginger

  • 2 teaspoons curry powder

  • ½ teaspoon salt

  • 20 ounces of salmon with the skin

Kale Salad:

  • 5–6 cups of kale

  • 1 lemon

  • 1 fennel bulb

  • 1 large Gala or Braeburn Apple

  • ½ cup grated carrot

  • 2 tablespoons sunflower seeds

  • 1 tablespoon olive oil

  • 1 tablespoon balsamic vinegar

  • 1 teaspoon agave

  • 1 teaspoon salt

  • ½ teaspoon pepper

Preparation:

  1. In a small bowl, whisk together honey, fresh crushed ginger, curry powder and sea salt.

  2. Rub this mixture over salmon with the skin on, then wrap in foil and let rest for 20 minutes.

  3. Skin side facing down, grill on medium-high heat or bake at 400 degrees for 20–25 minutes until the salmon is just underdone.

  4. In a large steamer pot (create your own by placing a colander in a large pot and cover with a lid), bring 2 cups of water to a boil. Cut kale and stems into ½-inch pieces, and toss with the lemon juice. Steam for 5 minutes and remove from the pot into a large bowl.

  5. Clean the fennel bulb, removing the fronds and core, and slice half of the bulb thinly.

  6. Chop the apple. Add the fennel and apple, along with ½ cup grated carrot and 2 tablespoons sunflower seeds to the kale.

  7. In a small bowl whisk together 1 tablespoon olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon agave, 1 teaspoon salt and ½ teaspoon pepper.

  8. Toss the dressing with the kale salad.