Hello everyone. Today’s article is a guest post from Peter Griggs who is a business development associate at FindTheBest Health.
We’ve all been there. Whether you’re just getting in the door from the gym or exercised before work that morning, cooking is the last thing you want to do when you get home. If you’re not prepared with leftovers, maybe you reach for the frozen pizza to throw in the oven while you shower. When going for the easy frozen choice, you’re probably lacking nutrients on the day of exercise. If this sounds like you, It’s time for a change that doesn’t take much of your time. Here are two nutrient packed recipes that will keep you well nourished, uninjured and in your workout routine
1) Lettuce Wraps for the Un-Lame (Serves 2)
– ½ pound ground meat or ½ pack of diced tofu (for the protein and other micronutrients).
– 2 tbls olive oil (for the good fats and flavour).
– ½ head of cauliflower, diced (for the vitamin C).
– ½ large white or yellow onion, diced (for the fibre and flavour).
– 1-4 large cloves of garlic, diced (for the calcium, iron and vitamin C).
– 1 head of butter lettuce (for the vitamin A).
– 1/4 cup soy sauce (optional).
– Black pepper (to taste).
– Salt to taste (if not using soy sauce).
1. Heat oil in a pan on medium heat. Add meat and cook for 5 minutes (10min if using tofu).
2. Add diced cauliflower, onion and garlic. Pour soy sauce on top and let cook uncovered for 15 minutes or until vegetables are supple. Stir intermittently.
3. Add black pepper/salt to taste before serving, using the butter lettuce leaves as a wrap.
– Top each wrap with freshly shredded carrots (for the fresh taste and vitamin A).
2) BreakFAST Burritos (Serves 2)
– 3 Eggs (For good fats, calcium, iron and protein)
– 2 tbls olive oil
– 1-2 diced Roma tomatoes (For iron, vitamin A and C)
– 4 green onions, diced (For some vitamin A and C)
– 1 glove of garlic, diced (For the calcium, iron and vitamin C)
– 4 flour tortillas (For the carbohydrates)
1. Heat olive oil in a pan on medium. Add garlic and green onion. Saute for 3-4 minutes, uncovered.
2. Mix eggs in a separate bowl. Pour into the pan over the garlic and green onions. Let cook for 2-3 minutes, while stirring, or until the eggs are firm. Once the eggs are cooked, empty the contents of the pan onto a separate plate.
3. Place one flour tortilla in the empty pan on medium heat. Top with a small portion of the cooked eggs from step 2. Let cook for 1 minute. Fold the sides of the tortilla together to form a burrito and flip it over in the pan with a spatula. Let cook for 1-2 more minutes or until the burrito is sealed.
4. Repeat the previous step with the rest of the tortillas.
– Put diced tomatoes on the side to top the burritos as you eat. Add chopped cilantro if desired.
Even these short recipes can seem like a lot after a long day mixed with exercise, but they are worth every minute. Think of it this way; how many workouts would you miss if you were injured? And don’t stop here. These recipes lack many essential vitamins and minerals we get from fruits. So grab a banana with that protein bar in the morning and remember; eat well on your days of exercise and stay injury free.