VEGETARIAN RECIPES for
Healthy ‘Active’ athletes
These recipes are rich in fibre and high in protein, two nutritients that are associated with increased satiety. If you are a confident chef, feel free to change the ingredients around to suit your tastes.
“Recipes for keeping you feeling fuller for longer”
BREAKFAST Fruity Swiss Muesli
“This breakfast recipe is a great pre-run meal. It can take a few minutes to make so if you make it the evening before and place in the fridge for the following morning. Adding a little orange juice will stop the apple going brown over night.”
Ingredients • • • • • •
60g of good quality muesli (try Dorset cereals from Sainsburys) 1 x Apple Grated ½ Banana sliced 2tbsp of pumpkin seeds ½ tsp of ground cinnamon (optional) 50ml-100ml of pure orange juice or Almond milk (your choice)
Instructions 1. Mix all ingredients in a large mixing bowl. Serve with 100-150g of plain natural yoghurt (2% fat). The Almond milk can be purchased from any good supermarket or Holland and Barrett. 2. The fruit ingredients can be changed to suit your taste or to what you have available at the time.
“Recipes rich in protein for satiety”
BREAKFAST Spicy Slow Cooked Scrambled Eggs
“Serve either on a slice of toast with the remaining piquant sprinkled over the top or replace the toast with a 50g portion of Camargue red rice/brown rice.”
Ingredients • • • • • •
2 diced cloves of garlic A small knob of butter 1 hens eggs per person 3 Piquant peppers (hot & sweet), finel y sliced (or ¼ tsp dried chili flakes) A pinch of salt and cracked pepper 1 slice of whole grain or rye toast per person
Instructions 1. Prepare all the ingredients. 2. Crack the eggs into a bowl. Add the cracked pepper and a pinch of good quality sea salt. Lightly whisk with a fork. Set to one side. 3. Meanwhile, place a knob of butter in a saucepan and gently melt over a low heat until it starts to sizzle. Low heat is the key here. Too hot and the egg will become over cooked and rubbery. Add the garlic until it becomes fragrant and transparent. 4. Pour the eggs into the pan and stir constantly with either a wooden spoon or a metal whisk. Keep stirring, the more you stir, the smoother the end product. You know you are getting this one right if your arm hurts. As the eggs begin to turn, they will get thicker. 5. Stir in half the sliced peppers. And keep stirring. The eggs are done when they resemble a smooth, slightly creamy consistency. They should not be runny. But nor should they resemble an omelet.
“Recipes that are quick and easy”
LUNCH/DINNER Pumpkin seeds, Flageolet beans, Pesto & French Bean Salad
“This recipe is high in fibre and rich in vegetable proteins and essential fats. The recipe makes enough for several people or will leave you with enough for lunch the following meal. This is not a pre-training meal as the fibre in the beans may cause digestive trouble. Save this for post training”.
Ingredients • • • • • • • •
1 Jar of good quality green pesto (only use half for this recipe) Handful of fresh basil leafs 200g of French Beans 100g of frozen peas Teaspoon of olive oil 2 cloves of garlic 50g pumpkin seeds 400g of Flageolet beans (1 tin) or 400g of Haricot beans (1 tin)
Instructions 1. Dice the garlic and basil then set to one side for later. 2. Remove the tops and tails from the French beans (if they haven’t already been removed). If you have a steamer, steam the different kinds of beans (French & Flageolet) and peas until they are tender, ~5-10 minutes should be long enough. If you don’t have a steamer you can boil them but you will lose some of the water soluble nutrients in the water. 3. Whilst the beans are cooking. Heat the oil in a frying pan over a low heat; you don’t want the oil to smoke. Add the garlic and the basil and sauté for ~5 minutes. 4. When the beans and peas are cooked add them to the frying pan. Keep the heat low as it will go, no further cooking is required. 5. Add half the jar of pesto to the, bean and pea mix and stir well until everything is coated in pesto. 6. Serve a portion onto a plate and sprinkle with the pumpkin seeds. 7. Eat and enjoy with no distractions! A low carbohydrate, high fibre and high protein meal.
“Carbohydrate rich, post training meal”
LUNCH/DINNER Wild Rice Courgette & Feta & Hazelnuts Ingredients • • • • • • • • •
“This recipe makes enough for two people. The wild rice is high in fibre and slow releasing carbohydrate making it great for keeping you fuller for longer. The Kale can be switched for finely chopped Brussels sprouts if you fancy a different flavour. Having a non-stick pan will mean you can get away with using very little oil”.
120g of wild black rice (or whole grain) 1 Courgette thinly sliced 50g of hazel nuts (Roughly Chopped) 1 large bunch of Kale or Cavolo Nero (Black Cabbage) roughly chopped into smallish chunks. Teaspoon of olive oil or coconut oil (available from health food stores. 2 cloves of garlic (Finely Diced) 100g Feta cut into small cubes (per person) Small pinch of salt Juice of quarter of lime
Instructions 1. Cook the rice as per the packet instructions and drain. Set to one side when cooked. 2. Prepare all other ingredients so that they are as described above. 3. As the rice is cooking. Lightly heat the oil in a large frying pan, over a medium heat. Add the garlic and courgette. Gently sauté for 5 minutes before adding the Kale. Stir fry for a further 5-7mins on a medium heat. 4. Toss in the nuts, cooked wild rice, salt and the lime juice. Gently mix ingredients and cook for a further 2minutes. 5. Serve with the feta sprinkled over the top of the dish or gently stirred in.
www.rgactivenutrition.com