chia fresh fruit yoghurt granola parfait

The perfect breakfast, light dessert or snack for the afternoon for all kind of athletes: Overnight parfait with fresh fruits, chia seeds, granola and yoghurt. The chia seed pudding is seriously pudding-like and vegan!

High in anti-inflammatory omega-3s, this naturally sweet chia pudding layered with yoghurt (dairy or non-dairy) and fresh self-made granola is a make-ahead recipe that is simple, loaded with nutrients and fibers. It is so easy to do: For the chia pudding, mix together the ingredients the night before, pop it in the fridge and look forward to a special treat the next day! Just add the yoghurt and fruits before serving. Sprinkle with granola.

IMG_2376

For the chia seeds pudding, just simply mix the few following ingredients:

  • 350 ml almond milk, original
  • 60 g chia seeds
  • 25 g unsweetened cocoa powder
  • 2-3 tablespoons sugar beet syrup / maple syrup / honey (for a non-vegan option). Use more if you prefer it sweeter.
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon vanilla extract

 

Blend it or leave unblended. I actually prefer the unblended version, which is also easier and faster. Leave it in the fridge overnight.

The following morning only add fresh or frozen fruits, the yoghurt (sorry there was not more yoghurt left anymore to fill up the glass). Choose non-dairy yoghurt for a vegan option. Lastly sprinkle with self-made fresh granola.

IMG_2379

Keeps covered in the fridge for 2-3 days.

Fast cocoa protein balls

Maybe you are like me, after a run you just simply want to have something fast and sweet but also not too sweet… therefore these cocoa balls are exactly the right thing: no baking is necessary, they are done in max. 10 minutes, have some protein and are deliciously chocolately!

IMG_1878

As I’m not that a big fan of coconut, I decided to roll the cocoa protein balls in chia seeds instead.

(more…)

Mung bean salad with feta cheese and fresh garden herbs

This bean salad constitutes the prefect snack inbetween or as meal after a training session, particularly after a track training in the evening or an early evening cycle session. Easy recipe and if you have the beans prepared already the day before or in the morning, it takes only a couple of minutes to get a well-balanced meal to fuel your body.

IMG_1448

Mung beans like other dry beans are nutritionally very rich and are an excellent source of vitamins, minerals, carbs and low fat proteins. The fat content of dry beans is remarkably low with a little less than 2 percent % of the entire contents. In addition this fat content contains mainly unsaturated fatty acids.

IMG_1451

As mentioned already in my 10 food facts, the combination of foods of animal -in this case feta cheese- and plant -here mung beans- origin results in the highest biological value. Thus this high biological value combined with the high protein and carb intake of the mung beans amount this salad to one of the best things to eat after a hard training session.

IMG_1454

Mung bean salad with feta cheese
Serves 2
Delicious salad for snacks or the ideal after-training meal
Write a review
Print
Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 250 g mung beans, soaked for 1 hour and cooked for 30-40 minutes
  2. 150 g feta cheese, diced
  3. at least 10 cocktail tomatoes, quartered
  4. 1 teaspoon wine salt
  5. 1/2 teaspoon garam masala
  6. 1/2 teaspoon cumin-cardamon powder
  7. 1/2 curry powder
  8. a handful of fresh garden herbs such as basil and parsley
  9. 1/2 shallot, chopped
  10. 2 tablespoons of olive oil
  11. pepper
Instructions
  1. Prepare the mung beans as described above and let it cool down completely.
  2. Put the beans in a large bowl and add the remaining ingredients. Mix well and season to taste.
Notes
  1. Serves 2, if used as a main dish.
  2. Serves 4, if used as a side dish or snack.
Eattraintravel http://www.eattraintravel.com/