Healthy Meal Ideas
Fit for an Olympic athlete
With the Olympics just complete in Tokyo, many of us are becoming inspired to try out a new sport or incorporate some more healthy foods into our daily diets. In the past 12 months, we’ve already shown signs of being more conscious of our choices with searches for “healthy dinner recipes” and “healthy and easy lunch ideas” up 200% and 190%.
Inspired by the diets of Olympic athletes, Wren Kitchens have collaborated with nutritionist consultant Jenna Hope to create two healthy yet tasty meals packed with all the proper nutrients needed for optimum athletic performance and recovery.
Whether you’re looking for some inspiration for a post-workout bite or need some more healthy meal ideas to get those vitamins in, then look no further than these nutritious recipes fit for an Olympic gold medalist.
Quinoa and Black Bean Burrito Recipe – Serves 2
Ingredients:
For the quinoa:
• 60g Red and white quinoa (you can use white quinoa)
• Pinch of salt and pepper
• Juice of half a lime
For the black beans:
• 1 Tsp of olive oil
• 1 Tsp minced garlic
• 1 Tsp smoked paprika
• 1 Tsp cumin
• 1 Tsp paprika
• 2 Tbsp tomato puree
• 1 x 400g can chopped tomatoes
• 1 x 400g can black beans
• Generous pinch of salt and pepper
For the tomato salsa:
• 1 white onion
• 2 large tomatoes
• Handful of coriander
• Juice of half a lime
• Pinch of chili flakes (optional)
• Pinch of salt and pepper
To serve:
• 2 wholemeal wraps
• 2 Tbsp Greek yogurt or dairy-free alternative
• 1 Handful of fresh spinach
Method:
1. Cook the quinoa as per the cooking instructions.
2. While the quinoa is cooking, heat the olive oil in a pan; once heated stir in the garlic, smoked paprika, cumin, paprika, tomato puree and chopped tomatoes and leave to cook over low heat for 2- 3 minutes.
3. Next, stir in the black beans and cook for a further 15-20 minutes on medium heat.
4. Once the quinoa is cooked, stir through the salt, pepper and lime juice.
5. Next, chop the onion and tomatoes into chunks, add the coriander, lime juice, chili flakes (if you’re using them), salt and pepper. Stir well.
6. Finally, serve up by laying the spinach, quinoa and bean mixture into a wholemeal wrap, then add the salsa and the Greek yogurt or dairyfree alternative and wrap up well.
Enjoy!
This recipe is the perfect post-workout meal as it’s quick to make but rich in plant-based protein to help support muscle recovery. Quinoa is considered a complete protein meaning it contains all nine essential amino acids. Amino acids are the building blocks of protein; however, the essential ones we need cannot be synthesized in the body and must be consumed through the diet.
The black beans, quinoa and wholemeal wrap provide carbohydrates to help replenish used glycogen stores. Black beans are also rich in magnesium which is essential in supporting recovery through muscle and nerve relaxation.
Lastly, the spices and tomatoes provide antioxidants that help to remove free radicals produced naturally through exercise. High levels of free radicals can contribute to cell damage, and therefore consuming antioxidant-rich foods such as spices and tomatoes is an important component of training recovery.
Salmon and Deep Greens Gnocchi – Serves 2
Ingredients:
• 2 Filets of salmon
• Juice of ½ lemon
• Handful of fresh dill 300g of fresh gnocchi
• 60g Reduced-fat cream cheese
• 100g peas
• 100g spinach
• Generous pinch of salt and pepper
Method:
1. Preheat the oven to 180C.
2. Place the salmon on a lined tray. Add the salt, pepper and lemon juice, finely chop the fresh dill and then cover over into a parcel. Cook in the oven for 15 minutes.
3. Heat a pan of boiling water and boil the gnocchi for 2-3 minutes.
4. Drain the gnocchi and return to the pot with the peas, spinach and reduced-fat cream cheese. Place over low to medium heat and stir until the spinach and peas are cooked. You may wish to add a touch more salt, pepper or lemon at this stage.
5. Once the salmon is cooked, remove the skin and flake into the gnocchi. Serve immediately and enjoy!
This recipe is ideal for a quick posttraining meal and is full of B vitamins needed for supporting energy production.
Gnocchi is made of potatoes that provide a great carbohydrate source to help replenish lost glycogen, and salmon is a source of protein and omega3. Protein is important for muscle repair and recovery, while omega-3 has anti-inflammatory properties, which can help reduce inflammation that can occur through exercise.
The peas (another source of protein) and the spinach contain magnesium and iron, which are crucial for transporting oxygen around the body, a vital necessity for those engaging in aerobic exercise. Finally, the cream cheese also provides a source of calcium to help support bone health which is essential if you’re exercising regularly.
You can find the recipes here: https://www.wrenkitchens.com/us/blog/healthy-meal-ideas-fit-for-an-olympicathlete.
