After working up a sweat, it’s
important to refuel with the right foods to help your muscles recover and
ensure that you have enough energy to go about the rest of your day.
Whether you’re looking for a quick
snack or a complete meal, here are some healthy and delicious recipes that are
easy to prepare.
Unless otherwise stated, these
recipes each make one serve.
One of the most convenient ways to
prepare your foods is to choose recipes that do some of the work for you. This
overnight recipe takes just a few minutes for you to prepare, and then is left
to soften and allow the flavours to mingle and intensify. Once you’ve got the
hang of the recipe, you can use different fruits and flavours to add variety
and keep things interesting.
1/4 cup of rolled oats
1/2 cup of milk (dairy, coconut,
almond, and oat all work well)
1 tsp black chia seeds
1 scoop of vanilla protein powder
1 tbs peanut butter
½ cup of fresh berries
In a glass jar or ceramic bowl, mix
the oats, milk, chia seeds, and protein powder. If you’re not using protein
powder, you may wish to add a tablespoon of honey or maple syrup to add some
sweetness. Stir well and leave in the refrigerator to set overnight.
When you’re ready to eat, simply
remove the oats from the fridge, top with peanut butter and berries, and enjoy.
Acai smoothie bowl
Acai berries are a fruit that is
native to Brazil and are available as a frozen puree. They are often used in
supplements and healthy smoothies because of their very high level of
antioxidants, which help to protect your cells against free radical damage.
Acai berries are available at
health food shops and supermarkets, but if you can’t find them, or you’d prefer
inexpensive fruit, simply replace the acai berry puree with an extra ½ cup of
1 pouch of acai berry puree
½ cup of frozen berries
1 frozen banana
½ cup of milk (dairy or
plant-based) or coconut milk
1 scoop of vanilla protein powder
If you don’t have frozen banana in
your freezer, simply peel a banana, chop it up and place it in the freezer in a
sandwich bag or airtight container.
Add all of the ingredients to a
blender and blend until smooth.
This salad has lots of protein
thanks to the tuna and eggs, as well as carbs from the potato to replenish
glycogen stores after a workout. The greens provide extra nutrients, plush some
crunch and freshness.
1 medium can of tuna, drained
200 grams of baby potatoes
1 bunch of asparagus, trimmed
100 grams of green beans, trimmed
1 baby gem lettuce
1 handful of cherry tomatoes
1 small handful of pitted black
Fill a medium-sized saucepan with
hot water and bring to the boil. Add baby potatoes and eggs, turn down the heat
slightly and cook for 6 minutes. Add green beans and asparagus to the pan and
cook for another 1-2 minutes.
While they are cooking, fill a bowl
with water and ice cubes. Using a slotted spoon, remove the eggs and green
beans and add to the cold water. Drain the potatoes and allow to cool.
Rinse the lettuce leaves and
arrange in two bowls. Slice the potatoes and cherry tomatoes into halves and
add to the bowl, followed by the green beans and asparagus.
Peel the boiled eggs and slice into
quarters, adding one egg to each bowl. Top with the olives and flaked tuna, and
season with salt and pepper to taste.
Apple and bran yoghurt pot
Despite its healthy ingredients,
this pot has the flavour and feel of a dessert. Like the overnight oats, it’s
easily assembled and then left to soak, resulting in a creamy texture. It’s
rich in protein and fibre, with a touch of added sweetness.
¼ cup of oat bran
1 cup of low-fat Greek yoghurt
1 apple, grated
Cinnamon, to taste
1 tsp honey (optional)
Add Greek yoghurt, apple, and honey
to a small bowl, jar, or glass. Top with the bran and leave to soak for a
minimum of four hours. Top with a dusting of cinnamon and enjoy.
Bbq chicken pita pizza
This is a pizza, but not like you
know it. Using pita means that you don’t have to bother with making pizza dough
while swapping out full-fat cheese for a lighter alternative helps to reduce
calories while keeping the flavour and texture that you love.
1 wholemeal mini pita (you can also
use a wrap, though the crust won’t be as crunchy’)
1 tablespoon of sugar-reduced
30 grams of low-fat grated cheese
100 grams of pre-cooked chicken
½ a red onion, finely sliced
1 handful of baby spinach leaves
Preheat oven to 200 degrees. Lay
your pita bread on a baking tray and add the sauce, using the back of a spoon
to spread it evenly. Sprinkle the cheese over the top, followed by the chicken
breast and onion. Bake for 15 minutes, or until the cheese is melted in golden.
Remove from the oven, top with baby
spinach, and slice into quarters.
Turkey, snowpea and hummus roll-ups
When it comes to effortless snacks,
this one is top of the list. Using just three ingredients, it provides protein,
fibre and a satisfying mix of textures.
4 slices of turkey breast
2 tablespoons of hummus
8 snow peas, trimmed
Lay the turkey breast slices next
to each other on a plate or chopping board. Spoon half a tablespoon of hummus
over each slice, leaving some room around the edges. Add two snow peas in the
centre of each slice, and then roll up.