- Carbohydrates give the energy to help prepare and recover from hard training
- Protein to help repair and recharge muscle damage
- Fats for continuous energy and joint lubrication
- Vitamins and minerals to stay fit and healthy
Some athletes can get confused as to what to eat to satisfy their Friday late night cravings and the same time should be healthy and nutritious. Below are some simple recopies of how to mix and match various combinations of carbs, proteins, vegetables, and fats to upsurge your variety of balanced meal options for the weekend nights.
Baked Salmon With Almond Parsley Salsa Salad
Simplify your dinner without having to compromise on the flavour and nutrients with this baked salmon.
Preparation Time: 15 minutes
Serving: 4
Ingredients:
Salmon Fillets – 4 pieces
Salt
Pepper
For Almond Parsley Salsa Salad
Shallot – 1 piece
Apple Cider Vinegar – 1 tablespoon
Salt to taste
Fresh Parsley – 1 cup
Capers – 2 tablespoons, rinsed
Toasted Almonds – ½ cup
Extra Virgin Olive Oil
Procedure
Baked Salmon
Heat your oven to 450 degrees F. Sprinkle salt and pepper on the fillets and put them skin down on a non-stick pan. Bake salmon for around 12-15 minutes, so that the meat has a little orange tinge. Serve with Almond Parsley Salsa Salad.
For Almond Parsley Salsa Salad
Chop the shallot coarsely and transfer it to a bowl. Sprinkle salt and apple cider vinegar. Mix the ingredients setting aside for half an hour.
Now chop the capers, parsley and toasted almonds. Add a bit of extra virgin olive oil and transfer this mixture into the bowl. Mix all the ingredients. You salad is ready to be served with your baked salmon. Delve into this mouth-diffusing recipe without having to compromise on your fitness.
The Traditional Buddha Bowl
If you planning to keep it vegetarian, try this Buddha Bowl recipe that is guaranteed to rejuvenate your mood while giving your loads of healthy nutrients.
Preparation Time: 15 minutes
Serving: 1 with additional dressing
Ingredients
Cooked Wheat Berries – ½ cup
Roasted Sweet Potato – 1/3 medium size, diced
Sprouts/ Microgreens – ½ cup
Chickpeas – ¼ cup
Cara Cara Orange – ¼ medium size
Sugar Snap Peas – 5
Hass Avocado – ½ medium
Raw Watermelon Radish or Candy Cane Beet – ¼ cup
Pickled Red Onion – 1 tablespoon
Pepitas – 1 tablespoon
For Dressing
Non-fat Greek Yoghurt – ½ cup
Extra – Virgin Olive Oil – 2 tablespoons
Lemon Juice – 2 tablespoons
Peeled Garlic – 1 clove
Fresh Parsley – ¼ cup chopped
Fresh Basil Leaves – ¼ cup
Procedure
Buddha Bowl
Start filling a bowl with base ingredients. Add wheat berries, sweet potato and microgreens. Now layer sugar snap peas, chickpeas, orange, avocado, watermelon radish, pickled onion and pepitas above and in between the base items. Top the bowl with a quarter of dressing.
Dressing
Put yoghurt, olive oil, lemon juice, garlic, parsley and basil leaves in a blender. Turn on to pulse and mix all the times into a smooth texture. Remove the dressing and pour a quarter on the Buddha bowl. Reserve the remaining dressing for another bowl/meal.
