Replenishing your body after a good sweat sesh with the right food is just as important as the workout itself!
To optimize your post-workout nutrition, let’s look at what happens to your body after you get the GuavaSweat in…
During a workout, your body uses up the glycogen stored in your muscle for energy fuel. This results in glycogen depletion of your muscle. Moreover, some of your muscle proteins also get broken down and damaged.
Treating your body with the right nutrients after exercise can help you rebuild those muscle proteins and glycogen stores. Carbs and protein-rich foods should definitely be on your top recipe list as they both are the most powerful macronutrients for muscle recovery.
Eating salad is probably the easiest way to get in all the needed macronutrients and micronutrients, as you get to rigorously choose what gets into your bowl. It’s also recommended to eat your carbs and proteins within 30-45 minutes after working out – and making salad definitely wins over in terms of time!
Follow me and my salad escapades with these 3 homemade and flavourful salad bowl recipes, varying from chicken, pescatarian and vegetarian/vegan based menu!
1. Roasted chipotle chicken with sweet potatoes salad and cilantro vinaigrette
If you’re bored of the typical chicken salad tossed with lettuce, carrot and a lame boring dressing, this recipe can totally be your rebound! It’s got some Mexican twist with the chipotle seasonings, and you’ll get the sweetness from the sweet potatoes as well as a zesty kick of freshness from the cilantro vinaigrette dressing. Sooo, let’s get into the leafy business!
- ½ pound boneless chicken breast, cut into strips
- 4 tablespoons extra virgin olive oil
- 2 chipotle peppers in adobo, chopped
- 1 tablespoon honey
- 1 teaspoon cumin
- 2 limes
- 2 cloves garlic, minced or grated
- Kosher salt or sea salt and pepper
- 2 sweet potatoes, cut into matchsticks
- 2 avocados, lightly mashed or sliced
- 3 heads romaine lettuce chopped
- 1 mango, diced
- 1 15.8 oz. can black beans, drained and rinsed
- 8 ounces feta, crumbled
- 2 tablespoons fresh lime juice
- 1 garlic clove, minced
- ½ teaspoon sugar
- ½ teaspoon kosher salt or sea salt
- 1/8 teaspoon ground coriander
- 2 tablespoons extra virgin olive oil
- 1 tablespoon chopped fresh cilantro
- Preheat the oven to 220 degree Celsius.
- On a mixing bowl, combine the chicken, 2 tablespoons olive oil, chipotle, honey, cumin, juice and zest of 1 lime, garlic and a large pinch of both salt and pepper. Toss well to evenly coat the chicken. Set aside to rest for 15 minutes.
- On a baking tray (layered with a baking sheet/ aluminum foil), toss together the sweet potatoes and remaining 2 tablespoons olive oil, plus a pinch of both salt and pepper.
- After 15 minutes, place the chicken on to the baking tray (layered with a baking sheet/ aluminum foil)
- Roast both the chicken and sweet potatoes for 25-30 minutes, cook until the chicken is cooked throughout and the potatoes tender.
- In a medium bowl, stir together the mashed avocados, remaining lime juice and a pinch of salt.
- In a large salad bowl, toss together the lettuce, mango, black beans, sweet potatoes, and chicken. Add the avocado over the salad. Sprinkle with the feta and drizzle with vinaigrette (recipe follows).
Stir in all ingredients until well combined. Taste and adjust seasonings as needed. The vinaigrette can be prepared ahead and refrigerated, in an airtight container, up to 3 days.
2. Refreshing ocean trout salad with French lemon vinaigrette and roasted almonds
Up to the next recipe, this one is for those of you who are looking for something with a lighter, “cleaner” taste. The ocean trout can be substituted with salmon according to likings, but the fish will not be pan cooked, so it brings this sense of freshness sashimi into your salad bowl. Paired with the zesty lemon vinaigrette and I’m already drooling!
- 2 skinless ocean trout fillets, deboned
- ½ bunch kale, leaves picked, roughly chopped
- ½ bunch spinach, leaves picked
- ½ bunch watercress
- 1 lime, juiced
- ¼ pound red beetroot, grated
- 1 cucumber, sliced
- ½ bunch coriander, leaves picked, roughly chopped
- ½ bunch mint, leaves picked, roughly chopped
- 2 tablespoons of roasted flaked almonds
- 1 eschalot or French shallot, finely chopped
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 2 tablespoon white wine vinegar
- 2 teaspoon Dijon Mustard
- 4 tablespoons olive oil (I use 5 tbsp)
- Salt and pepper
- Cut fish width-wise into 2mm-thick slices. Toss fish with half the lime juice in a glass or ceramic bowl, then refrigerate for 20 minutes for lime to ‘cook’ the fish or until fish is opaque.
- Drain marinade and discard.
- Place fish in a large bowl. Add kale, spinach, watercress, beetroot, cucumber, coriander and mint. Toss to combine.
- Sprinkle with roasted almonds and drizzle with French vinaigrette (recipe follows).
Stir in all ingredients and shake until well combined. Adjust salt and pepper to taste. Let rest for 5 minutes before consumed and can be stored in an airtight container, up to 1 week.
3. Vegan & gluten free quinoa tabbouleh salad with roasted walnuts
Tabbouleh salad is a Middle Eastern vegetarian salad, mainly made over parsley, tomatoes and bulgur wheat. But with this recipe, we are going to substitute the bulgur with this whole grain and high-protein quinoa. One thing I like about this salad is that it’s vegan and gluten-free, so it’s just a right fit for everyone’s varying diet and food sensitivity.
- 1 cup quinoa
- 2 cups vegetable broth (preferably) or water
- 1 large or two medium tomatoes, chopped small
- 1 cucumber, chopped
- 4 scallions (green onions), chopped
- 2 cloves garlic, minced
- 2 tablespoons chopped fresh mint
- ½ cup chopped fresh parsley
- ¼ cup roasted walnuts, chopped
- ¼ cup olive oil
- ¼ cup fresh lemon juice
- Kosher salt or sea salt, to taste
- Rinse the quinoa under cold running water to remove its bitter taste
- Tip into a medium sauce pan, covered with the vegetable broth. Place over a medium heat and bring to boil. Reduce to a simmer for 10 to 15 minutes, or until tender and the liquid is absorbed. Fluff a few times with a fork to allow the last bits of steam to escape. Set aside.
- While the quinoa cools down, in a large bowl, combine tomatoes, cucumber, scallions, garlic, fresh mint, fresh parsley and roasted walnuts.
- Add the quinoa, olive oil, lemon juice
- Season with salt and toss it all together
- Let the salad rest for at least an hour for all the flavours to fully mingle
- Before serving, squeeze fresh lime, sprinkle salt and toss gently for extra punch of flavour.
Voila! So far we’ve got salads with hints of Mexican, French and Middle Eastern tastes. Don’t just stop right there, keep exploring and invent your own salad escapades!