Posted on January 29, 2015 by Jenny Cromack
Here is a sample of quick, easy and most of all healthy post workout meals.
These healthy post workout meals include a great balance of carbohydrates , proteins and healthy fats needed to replenish those tired muscles.
Super Healthy Salmon Salad
Kcal 320 Protein 30g Carbs 30g Fat 10g sat 4g
Serves 2
Ingredients
- 100g bulgar wheat.
- 1 tbsp olive oil
- 2 salmon fillets
- 200g sprouting broccoli, roughly shredded, larger stalks removed
- juice 1 lemon
- seeds from half a pomegranate
- small handful pumpkin seeds
- 2 handfuls watercress
- olive oil and extra lemon wedges, to serve
Method
1. Heat water in a tier steamer. Season the couscous, then toss with 1 tsp oil. Pour boiling water over the couscous so it covers it by 1cm, then set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above. Cook for 3 mins until the salmon is cooked and the broccoli tender. Drain the broccoli and run it under cold water to cool.
2. Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. At the last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon, lemon wedges for squeezing over and extra olive oil for drizzling, if you like.
Turkey Steaks With Citrus and Ginger Sauce
Kcal 310 protein 39g Carbs 25g Fat 7g Sat 1g
Serves 2
Ingredients
- 4 turkey breast steaks, weighing about 300g/10oz total
- 1 tbsp coconut oil
- 3 oranges, juice of 2 and one peeled and cut into segments
- 1 tsp grated fresh ginger
- 1 tsp organic honey
- 1 pink grapefruit, peeled and cut into segments
- 1 tbsp fresh snipped chives or chopped parsley
- Brown rice and steamed broccoli, to serve
Method
1. Grill (George Foreman) turkey and cook for 3-4 minutes, turning once until golden on both sides – cook in batches if need be. Transfer to a plate.
2. Add the orange juice, ginger and honey to the pan. Gently bring to the boil. Mix a tsp of cornflour with 1 tbsp cold water and stir into the sauce. Keep stirring on a gentle heat until thickens, like a sweet and sour sauce. Season.
3. Return the turkey to the pan. Add the orange and grapefruit segments and heat through gently. Scatter over chives or parsley and serve straight away with brown rice and broccoli
Mexican Chicken Stew With Quinoa & Beans
Kcal 336 Protein 33.4g Carbs 34.7g Fat 6g Sat 0.9g
Serves 4
Ingredients
- 1 tbsp olive oil
- 1 onion, sliced
- 2 red peppers, deseeded and chopped into largish chunks
- 3 tbsp chipotle paste
- 2 x 400g cans chopped tomatoes
- 4 skinless chicken breasts
- 140g quinoa
- 1 x 400g can pinto beans, drained
- small bunch coriander, most chopped, a few leaves left whole
- juice 1 lime
- natural yogurt, to serve
Method
1. Heat the oil in a deep frying pan and fry the onions and peppers for a few mins until softened. Stir in the chipotle paste for a minute, followed by the tomatoes. Add up to a tomato can-full of water to cover the chicken and bring to a gentle simmer. Add the chicken breasts and gently simmer, turning the chicken occasionally, for 20 mins until the chicken is cooked through.
2. Bring a large saucepan of water to the boil. Add the quinoa and cook for 15 mins until tender, adding the beans for the final min. Drain well and stir in the coriander and lime juice, then check for seasoning before covering to keep warm.
3. Lift the chicken out onto a board and shred each breast using two forks. Stir back into the tomato sauce and season. Serve with the quinoa, scattering the stew with some coriander leaves just before dishing up and eating with a dollop of yogurt on the side.