Plenty of people hate the idea of eating things with faces – but it’s possible to be soft of heart and hard of pec. This vegan-friendly menu feeds your body with plant protein for new muscle growth, along with healthy fats and slow-release carbohydrates to fuel your workouts and boost recovery. And even if you do eat meat, it’s tasty enough to tempt you away for a day.
Breakfast
Tofu omelette with asparagus and tomato provides amino acids, which help develop new muscle.
Lunch
Quinoa with pine nuts, sweet potato and spinach is high in iron, which provides working muscles with oxygen.
Snacks
Rice cakes with almond butter and blueberries provide manganese, which helps to protect against free radical damage after a hard training session.
Dinner - Red bean stew
Ingredients (serves 6)
440g red kidney beans / 250g pinto beans / 250g chickpeas / 100g soya beans / 1 red onion, chopped / 1 vegetable stock cube / 3 stalks of celery, diced / 2 red peppers, diced / 6 garlic cloves, finely chopped / 1 bay leaf / 2tsp Worcestershire sauce / Black pepper to taste / 1tsp Tabasco sauce / 1 can of chopped tomatoes / 2tsp tomato purée / 2tbsp rapeseed oil / 300ml water
To make
- Fry the onion and garlic in the rapeseed oil over a medium heat in a deep pot for five minutes.
- Add the peppers and celery and cook for a further two minutes.
- Add the tomato purée and Worcestershire sauce and cook for another minute.
- Add the bay leaf, the chopped tomato, the stock cube and 300ml of water and cook for five minutes.
- Add the beans and chickpeas, reduce the heat, cover and simmer for 20 minutes.
No comments:
Post a Comment