Number 2 of my Top 10 healthy and fast endurance sport recipes

The ‘Chick pea Omelette with tomatoes and fresh garden herbs’ is my number 2 of my top 10 of healthy and fast endurance sport recipes. Again -by reason of the combination of chick peas and eggs- this recipe has a good carb-protein ratio.

Unfortunately and misleadingly eggs were brought in bad repute by fear of the saturated fat they contain and the potential for increasing your cholesterol. However, recent studies give evidence that it actually increases only your ‘good’, heart-protecting cholesterol. Eggs even make an excellent protein source as it combines all the essential amino acids. In addition egg yolks have a high concentration of omega-3 fats, which are thought to play an important role in reducing inflammation.

Chick peas on the other hand are a quality source of carbs. It is even listed in USA Triathlon’s ‘5 Best Carbs for Athletes‘, saying: 

Chickpeas not only provide a generous 22g of carbs in one ½ cup, but also a whopping 6g of fiber and 7g of protein. Fiber helps to keep you feeling full, maintains steady blood sugar levels, and may reduce the risk of cardiovascular diseases.

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It is an ideal post-workout meal in the evening but also for breakfast after an early morning swimming session.

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Chick pea Omelette with fresh herbs and tomatoes
Serves 2
Number 2 of my Top 10 healthy and fast recipes for athletes
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Cook Time
30 min
Total Time
30 min
Cook Time
30 min
Total Time
30 min
Ingredients
  1. 250 g chick peas, soaked overnight or at least 6 hours, or use canned chick peas
  2. 5-6 eggs
  3. ca. 200 ml 1/2 cream + 1/2 milk, or: 1/2 lowfat quark + 1/2 milk
  4. a handful of cocktail tomatoes
  5. a handful of fresh garden herbs such as parsley, basil, rosemary or chives, all chopped
  6. olive oil
  7. flavouring, salt and pepper
Instructions
  1. In a large non-sticking pan, roast gently the chick peas and onions in a bit of oil for about 1-2 minutes before adding enough hot water to cover the chick peas. Let it cook for about 15 minutes with the lid on over a middle heat.
  2. In the mean time chop your herbs, halve the tomatoes. Beat and whisks eggs, add the milk mixture of your choice and season the mixture tastily with salt and pepper.
  3. When the chick peas start to get done, add the the flavouring and tomatoes, stir-fry shortly before adding the egg-milk mixture. Sprinkle the fresh herbs over the eggs.
  4. After two minutes, cover the pan and cook over a low heat for another 5 minutes without burning.
Notes
  1. The time is only an approximate indication as it depends on how fast the chick peas are done. To save time you can also use canned chick peas. Just simply roast them gently with the onions for 1-2 minutes with a bit of oil, before adding the eggs and other ingredients and follow the remaining steps described above.
  2. When I cook, I judge the mesaurements by eye or touch, therefore it is quite difficult for me to write down the exact quantity.
Eattraintravel http://www.eattraintravel.com/

 

 

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.

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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.

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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.

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Mung bean salad with feta cheese
Serves 2
Delicious salad for snacks or the ideal after-training meal
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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/

Guacamole

Sauces & Marinades | 26th July 2015 | By

Guacamole is one of my favourite inventions. Those creamy avocados are just simply heaven.
It does not only make a delicious side-dish to most mexican dishes but you can also spread it with veggies on warm tortillas and enjoy it as a snack. Furthermore avocados constitute a great source for healthy, monounsaturated fat!

Guacamole 1

 

Guacamole
Serves 4
Classical, slightly spicy Guacamole
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Prep Time
10 min
Total Time
20 min
Prep Time
10 min
Total Time
20 min
Ingredients
  1. 2 ripe (!!) avocados
  2. juice of 1/2 freshly squeezed lime
  3. 1 tomato, diced
  4. 1 clove of garlic, minced
  5. 1/2 peperoncino (or any other chili pepper), deseeded and minced
  6. salt, pepper and crushed chili pepper flakes
Instructions
  1. Halve the avocados and scoop out the flesh into a small bowl.
  2. Add the remaining ingredients and mash with a spoon until semi-smooth.
  3. Let rest at room temperature for 10 minutes before serving.
Notes
  1. Guacamole keeps refrigerated for 2-3 days. It also freezes well so that you can stock up during the avocado season (peak growing season: late summer-early autumn).
  2. Make sure to only use ripe and soft to touch avocados as they are the key element to a deliciously creamy guacamole.
Eattraintravel http://www.eattraintravel.com/