Replenish, recover and thrive with this tasty recipe
Are you trying to make sure you replenish your nutrient store post extensive physical activity? Great idea! Try out the below lean protein recipe and find out why replenishing your nutrients is so important.
Following on from a long work out you will have burned the majority of what is known as your glycogen stores. These are pockets of energy present in our muscles and the only way to restore them is through consuming macro and micronutrients.
- Macro nutrients = carbohydrates, fats, and proteins
- Micronutrients = vitamins and minerals
Where you get these macronutrients from determines the quality and efficiency of your recovery, and the diversity of micronutrients ensures the macronutrients are utilised well.
The 3 main goals of recovery are to restore fluid (water) and electrolyte balance (minerals), to replenish muscle and liver glycogen stores, and to stimulate protein synthesis (macronutrients). It is said the best time to do this is within 30 to 60 minutes of finishing your workout. This is known as the “glycogen window”, in order to restore the muscles. It is particularly important for glycogen-depleting workouts – those that are longer than two hours, those with high intensity efforts, or if the day involves two or three workouts. Since we’ve released elénzia Endurance™ – which has been clinically formulated to improve energy through increased oxygen levels in the blood, delivering energy to your muscles and improved liver function through reducing bad fats – we thought we should share something tasty to help you recover from all that extra energy you’ve burnt off.
The focus ingredient in this recipe is one often overlooked – lentils.
Lentils are often overlooked, even though they are an inexpensive way of getting a wide range of nutrients. For example, they’re packed with B vitamins, magnesium, zinc and potassium and are made up of over 25% protein!
In my opinion the most diverse lentil is the puy lentil. Soak it, boil it and flavour it with whatever you want and whatever you do, accompany it with veg and herbs. If you mix them with rice you get a full amino acid profile – in simple terms, the complete range of proteins you need to recover post exercise. You can mix these with another lean protein, like we have done in our recipe, to get an extra dose of those building blocks.
Lean Protein and Puy Lentils: Serves 2
- 5 lbs Salmon or vegan alternative such as marinated tofu
- 1 cup puy lentils (soaked the night before for ease or buy them ready cooked and seasoned)
- 1 1/2 cups vegetable broth (gluten free)
- 2 tbsp olive oil
- Handful of fresh vine tomatoes
- 1 Red pepper
For the green sauce marinade:
- 1/4 cup chopped sweet onion
- 1/2 cup packed basil leaves
- 3 mint leaves
- 3 – 4 tbsp olive oil
- 3 garlic cloves (peeled)
- 2 oz (1/4 cup) fresh orange juice
- 1/2 tsp chili pepper seasoning
- 1/2 tsp smoked (or regular) paprika
- 1/2 tsp each sea salt and black pepper (and any extra desired for when you serve individually plates)
- Half Avocado
- Lime juice
- Salt and chilli flakes
- Rinse your cooked lentils. Dry and set aside.
- Next make sure all of your veggies for the green sauce are cleaned and chopped. Combine in a blender until green marinade is formed.
- Dice peppers and tomatoes but don’t mix.
- Place precooked lentils and diced peppers in a deep frying pan add a splash of broth and touch of olive oil on very low heat whilst you simultaneously sauté fish or tofu in another pan.
- As the fish/tofu comes close to being fully cooked, transfer it over and place on top of the lentils then pour the green sauce over and let the flavours infuse simmering for 5 – 7 mins.
- Serve the lentils and fish/tofu in a bowl and add fresh chopped vine cherry tomatoes for sweetness.
- Garnish with extra sea salt/pepper and fresh mint and basil leaves if desired. Believe it or not, these fresh herbs work wonders together.
- If you want to make the avocado cream, just combine 1/2 avocado with fresh lime juice and season with salt and chilli flakes for a kick, until a dip is formed. Place a spoonful on top of fish/tofu and voilà, dinner is served.
Calories per serving: 600
Balance of macronutrients: 30% fat, 40% protein
If you would like extra carbohydrates for energy replenishment, add brown rice or quinoa to lentils.