PLANT BASED POST-WORKOUT FUEL
Level: Easy - Length: 30 minutes - Servings: 4-5
What to eat post-workout is a huge topic! Being a nutritionist I always go for a balanced, colorful and nutritious meal with protein, complex carbohydrates and healthy fats. This is one of my favorite post-workout meals. Along with a plant based protein shake I find this a great meal that hits all the necessary macro-nutrients. Tri-color quinoa, a variety of roasted vegetables, hemp hearts for extra protein and olive oil for healthy fats! Quinoa is an amazing grain. It contains all nine essential amino acids making it a complete protein! Perfect for any vegans or vegetarians out there.
Approximately 3/4 cup of quinoa contains 10 grams of protein and it contains complex carbohydrates - the carbs in quinoa are low on the glycemic index, which means it won't spike your blood sugar. I add 2 tbsp. of hemp hearts for extra protein & omega's and 1 tbsp. extra virgin olive oil (EVOO) for healthy fats.
Approximately 2 tbsp. of hemp hearts has 8-10 grams of protein. Check out the vegan recipe below!
RECIPE
- 1 cup tri-color quinoa - 2 cups vegetable stalk or filtered water - variety of vegetables (approximately 2-3 cups of chopped vegetables) I used carrots, onion, garlic, broccoli, cauliflower, zucchini, peppers. - olive oil or coconut oil - salt and pepper - spices for seasoning I used chili powder, cumin, turmeric, onion powder and garlic powder - 1/4 lemon - 2 tbsp. hemp hearts - 2 tbsp. raw pumpkin seeds 1. Cook quinoa according to directions. While boiling, cook the vegetables. 2. Mince the garlic and chop all the vegetables into large bite size pieces. Place in a large pan with 2 tbsp. of olive or coconut oil and cook over low-medium heat, stirring several times until soft. Don't overcook the vegetables! It will denature the valuable nutrients. Leave a nice soft crunch to them! 3. Once quinoa is cooked, set aside and let cool. Once cooled, add the quinoa to the vegetable pan and mix until fully combined. Scrapping all the little bits off the sides of the pan for flavor! 4. Once combined, add 2 tbsp. of olive oil, squeeze the lemon over top and your desired spices. Stir until fully mixed. 5. Serve and top with hemp hearts and pumpkin seeds. Don't add them to the direct heat on the stove! I always make this recipe and make enough so I can keep some in the fridge, perfect for leftovers! Especially with a busy, on the go schedule.