Long story cut short, we all know that most healthy foods can be eaten without cooking them or having any trouble. But lets face it, we all love warm food and especially when we know that it is good for us. So lets get started.
I listed some of my favourites in the last post and I'm going to share some recpies what I like to cook for myself after workoing out, you won't be dissapointed.
1. Sweet potatoes:
a) Oven roasted sweet potatoe wedges:
Ingredients
3 small sweet potatoes (about 2 pounds)
1 1/2 tablespoons garlic-flavored olive oil
1/2 teaspoon dry mustard
2 teaspoons minced fresh rosemary
1/2 teaspoon salt
Preheat oven to 450°.
Peel sweet potatoes; cut each potato lengthwise into 8 wedges. In a large bowl, combine sweet potatoes and remaining ingredients; toss well to coat.
Arrange potatoes in a single layer on a baking sheet. Bake potatoes at 450° for 30 minutes or until soft and lightly browned, turning wedges after the first 15 minutes. Serve immediately.
b) Curried carrot, Sweet potatoe, and ginger soup:
This dish is a great way to get more vitamin A and beta carotene. Both the carrots and the sweet potatoes deliver oodles of both, making this recipe particularly good for both your skin and vision.
Pair it with a whole grain baguette for a hearty and satisfying meal.
Ingredients
2 teaspoons canola oil
1/2 cup chopped shallots
3 cups (1/2-inch) cubed peeled sweet potato
1 1/2 cups (1/4-inch) sliced peeled carrots
1 tablespoon grated ginger
2 teaspoons curry powder
3 cups fat-free, less-sodium chicken broth
1/2 teaspoon salt
Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender. Add potato, carrots, ginger, and curry; cook 2 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt.
Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.
2. Quinoa:
a) Warm quinoa salad with Edamame & Tarragon:
Toasting quinoa gives it a slightly nutty taste, which complements the walnut flavor and brings out the lemony tarragon dressing. Try this salad over greens like arugula, Boston lettuce leaves, or wilted spinach.
Ingredients
1 cup quinoa, (see Note)
2 cups vegetable broth
2 cups frozen shelled edamame, thawed (10 ounces)
1 tablespoon freshly grated lemon zest
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh tarragon or 2 teaspoons dried
1/2 teaspoon salt
1/2 cup drained and diced jarred roasted red peppers, (3 ounces)
1/4 cup chopped walnuts, preferably toasted
1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.
3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.
b) Toasted quinoa salad with Scallops & Snow peas:
Try this salad the next time you're craving something crunchy. Substitute shrimp or thin slices of chicken for the scallops to suit your mood.
Ingredients
12 ounces dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note)
4 teaspoons reduced-sodium tamari, or soy sauce, divided
4 tablespoons plus 2 teaspoons canola oil, divided
1 1/2 cups quinoa, rinsed well (see Tip)
2 teaspoons grated or minced garlic
3 cups water
1 teaspoon salt
1 cup trimmed and diagonally sliced snow peas, (1/2 inch thick)
1/3 cup rice vinegar
1 teaspoon toasted sesame oil
1 cup thinly sliced scallions
1/3 cup finely diced red bell pepper
1/4 cup finely chopped fresh cilantro, for garnish
1. Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
2. Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more.
3. Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
4. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.
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In order that this post won't get too long or longer than it is already, I would like to say that I love to eat eggs after working out as well. Recipes with eggs in them can be found in the "Healthy Breakfast Recipes" section at your right, and they are perfectly suitable for eating later than morning.
Remember: A Healthy Mind needs a Healthy Body, Keep training !
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