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3 plant-based post-race meals

The main goal of a post-race meal is to refuel your body with essential nutrients and to support muscle recovery.

High carb and high protein meals are ideal to replenish your glycogen stores and to repair damaged muscle tissue. With that said we are going to share 3 post-race meals that are high in carbs and protein helping you to refuel and recover.

Also, don't be scared of adding a little extra salt to your post-race meal and have 2-3 tablets of BIX dissolved in about 1-liter of water. This will help to replace sodium and other essential minerals, such as potassium, magnesium, and calcium that you have lost while sweating.


1. CREAMY MUSHROOM TOMATO PASTA (4 servings)

This one-pot pasta is one of our favorites as it is super tasty and satisfying after a long run or a race. Cooking all ingredients in just one pot makes this pasta super flavorful, and it is super easy to make too!

INGREDIENTS

1 large onion, chopped

5 cloves garlic, chopped

1 red or green chili, chopped

1 can (400 ml) coconut cream

1 can (400 ml) chopped tomatoes

1 cup (250 ml) plant-based milk (unsweetened soy or almond milk work best)

500 g mushrooms, sliced

400 g Penne or Fussili

40 g sun-dried tomatoes, chopped (we used it from a jar)

30g black olives, chopped

4 Tbsp Nutritional yeast (provides a nutty creamy flavor and is rich in B12 vitamins)

2 Tbsp (30 mL) Tamari

1 Tbsp (8 g) Smoky paprika powder

1 Tbsp (8 g) Tumeric powder

1 Tbsp salt (we used sea salt)


2 handful (100g) fresh rocket 2 handful (100g) fresh spinach

1 handful fresh basil

juice of 1/2 a lemon

1 Tbsp olive oil (optional)


How to make it:

1. In a large pot fry the onion, garlic, and chili in a little bit of oil for about 3 minutes

2. Add remaining ingredients - except for the rocket, spinach, basil, and lemon juice

3. Bring to a boil, then reduce to a simmer and mix from time to time for about 15 minutes

4. Remove pot from heat and stir in the rocket, spinach, basil, lemon juice, and fresh olive oil


Nutritional value & calories per serving:

Calories: 490 calories per serving (45% carbs, 36% fat, 19% protein)



2. POTATO GRATIN (4 servings)

Even though this potato gratin does not contain any dairy, it is super creamy and crispy. Coconut cream, mustard, and nutritional yeast give it a creamy texture and a cheesy flavor!


INGREDIENTS

1 large onion, chopped

5 cloves garlic, chopped

1 can (400 ml) coconut cream

2 cups (400 ml) of any other plant-based milk (we used unsweetened soy milk)

2 Tbsp yellow mustard

2 Tbsp Tamari

1 Tbsp salt (we used sea salt)

4 Tbsp Nutritional yeast

1 Tbsp Tumeric powder

1 veggie broth cube (optional)

1 handful fresh parsley

1kg of potatoes


⁣How to make it

1. Peel 1kg of potatoes, cut in thin slices, and transfer to a deep baking tray

2. Preheat the oven to 180 degrees⁣

3. Make the sauce: Fry onion and garlic in a little bit of oil, then add the remaining ingredients - except for the potatoes and bring everything to a boil

4. Add the sauce to the baking tray and give it a good mix

5. Cover the potatoes with baking paper and bake for 30 minutes at 180 degrees

6. Remove the baking paper and bake for another 15 minutes – till the potatoes turn golden brown

Enjoy together with some fresh salad!


Nutritional value & calories per serving:

Calories: 540 calories per serving (63% carbs, 23% fat, 14% protein)



3. CHICKPEA FLOUR PIZZA (2 servings)

If you are looking for a healthy, gluten-free, easy to make pizza this is the perfect recipe as you don't need to use yeast or white flour. Chickpea flour (also called besan flour) is the secret ingredient that adds more protein and makes this meal gluten-free.

INGREDIENTS

2 cups chickpea flour

1 1/2 cups filtered water

5 Tsp Olive oil

4 Garlic cloves, minced

3 Tsp dried Italian herbs

1 Tbsp salt (we used sea salt)

200g Mushrooms, sliced

30g Sundried tomatoes


2 Tbsp nutritional yeast

1 handful (50 g) fresh rocket

1 handful (50g) basil

200g of cherry tomatoes, sliced in half

1 Avocado (optional)


⁣How to make it

1. Add chickpea flour, salt, and water to a bowl and mix till combined. Let sit for 10 minutes to thicken (consistency should be like pancake batter)

2. In the meantime preheat the oven to 180 degrees and line a flat baking tray with baking paper

3. Pour the batter onto the baking tray

4. Combine olive oil and garlic and drizzle on top of the batter, and sprinkle with herbs & salt

5. Bake for 8 minutes, then add sundried tomatoes and mushrooms on top

6. Bake for another 4-8 minutes till mushrooms are cooked and until edges are golden brown

7. Top with nutritional yeast, fresh rocket, basil, and cherry tomatoes

8. If you want to add some extra healthy fats to this meal, you can spread 1 mashed avocado on top!


Nutritional value & calories per serving:

Calories: 490 calories per serving (45% carbs, 36% fat, 19% protein)


What is your go-to meal after a race or a long-distance run? Let us know in the comments!

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