Tuesday, September 6, 2016

Perfect Salads and Smoothies to Match Your Daily Workout

It is important to keep yourself nourished and hydrated during training. Here are a few salad and smoothie recipes which you can enjoy before hitting the gym to workout. They're expected to provide you with the much-needed nutrients to boost your energy all throughout your workout.


Pumpkin and Feta Chicken Salad

Ingredients:

1 cup pumpkin, diced
¼ cup cold-pressed extra-virgin coconut oil
1 bunch brocollini200 g chicken thigh
Sea salt, to taste
Pepper, to taste
1 large handful spinach
1 tbsp kim chi or sauerkraut(fermented vegetables)
30 g goat's feta1 small handful walnuts, chopped
2 tbsp extra-virgin olive oil
2 tbsp apple cider vinegar
Preheat oven to 180°C

Procedure:

1) Peel the pumpkin. Dice it.
2) Coat it with coconut oil. Bake it in oven until soft.
3) Boil a small saucepan of water and steam the broccoli. Set aside to cool.
4) Add the chicken in a pan with 1 tbsp of coconut oil. Season it with salt and pepper.
5) Cook over a high heat. Flip it halfway.
6) Use the spinach as base in a large bowl or plate. Add fermented vegetables, roasted pumpkin and diced broccoli.
7) Crumble goat's feta. Then, sprinkle walnuts and diced chicken on top.
8) Dress it with extra-virgin olive oil and apple cider vinegar.


Banana Smoothie with Natural Yougurt and Skim Milk

Ingredients:

1 ripe banana
1 cup your choice of milk
1 cup plain natural yoghurt
1 tbsp honey
1 tsp of ground cinnamon

Procedure:

Pop all the ingredients into the blender and whizz.


Super Protein Smoothie

Ingredients:

2 scoops protein powder (whey or non-dairy substitute)
1 frozen banana
½ frozen mango
1 fresh or frozen kiwifruit
½ cup blueberries, fresh or frozen
½ avocado
2 cups coconut water, almond milk or ?ltered water
1–2 tsp maca powder
1–2 tbsp chia seeds
1 cup spinach
Ice

Procedure:

Pop all the ingredients into the blender and whizz.

Benefits of Both Smoothies :
Fruits, spinach, chia seeds and maca powder supply ready energy to facilitate maximum intensity while yogurt, milk and coconut water provide protein and carbs.

Note: If you find the fruits already sweet, don't use honey as it is essentially sugar.