Third Post
Nutrition to help you recover and prepare for the days ahead.
Beet Smoothie
Ingredients:
1⁄4 cup of frozen blueberries
1 frozen banana
2 cooked beets
1 cup unsweetened almond milk
1 container of dairy free vanilla yogurt 1 cup water and ice cubes
1 TBS hemp hearts or 1⁄4 cup of walnuts
Generous sprinkles of cinnamon
Instructions:
Mix Together for a great recovery or a little boost pre-ride.
Nicoise Kale Salad with Pasta
Ingredients:
2 Cups of Chopped Kale or Spinach
2-3 Hard Boiled Eggs
10-15 Green Beans ) lightly steamed or raw
1 can of tuna (flaked into the salad)
Green or Black Olives Pitted
1 chopped Tomato
1 cup of cooked whole grain Pasta
Instructions:
1. Combine all ingredients in a bowl but add eggs last and toss gently with squeezed lemon and olive oil drizzle.
2. Add salt and pepper to taste.
Salmon Nori Roll Burritos
Ingredients:
2 servings
1⁄4 cup Miso Mayo
1 to 2 tablespoons Sriracha sauce *optional for added spice (6-ounce) can wild salmon, drained (or cooked salmon filet flaked) 1 (10-sheet) package 7 x 8-inch dried nori wraps
1 cup cooked white rice
1 cup mixed greens
1 tablespoon olive oil
11⁄2 teaspoons rice vinegar
1 avocado, pitted, peeled, and thinly sliced
1⁄2 cup sliced peeled cucumber
1⁄2 cup shredded carrot
1 tablespoon sesame seeds
1⁄4 cup braggs aminos preferred* or low sodium soy sauce
Instructions:
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. In a medium bowl, combine the mayo and Sriracha. Add the salmon and mix gently with a fork.
3. Place 2 nori sheets on the prepared baking sheet and top each with 1⁄2 cup of the quinoa and half the salmon salad. Warm the wraps in the oven for 3 to 5 minutes, until the nori is malleable (if the quinoa is warm, you won’t need to use the oven).
4. In a medium bowl, dress the greens with the oil and vinegar. Toss to coat.
5. Layer the nori wraps with the avocado, cucumber, carrot, and mixed greens. Roll each into a burrito (ends tucked in) and cut in half. Garnish with the sesame seeds and serve with coconut aminos for dipping.
Tip - Double the recipe and save the leftovers for lunch!
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Healthy Avocado Chicken Salad
Ingredients:
2 cups shredded chicken
1 avocado
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
2 tsp lime juice
1 tsp fresh cilantro
1/4 cup earth balance olive mayo
1/4 cup plain Greek Yogurt
Instructions:
Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes to let all those yummy flavors blend together.
Serve on nut thins crackers, pita pocket or on a bed of lettuce.
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Salmon Poke Bowl
Ingredients:
1⁄2 cup cooked quinoa
8 oz. sushi grade salmon or tuna
1⁄2 small avocado sliced
1 carrot grated
1⁄4 cup edamame
2 tbsp green onions
1 tsp of wasabi
2 tsp of aminos or tamari
Optional* pickled ginger
Optional* sliced Jalapenos
Instructions:
Start with the quinoa and combine all ingredients in a bowl.
Start with the quinoa and combine all ingredients in a bowl.