Don’t underestimate the power of food. While most people believe that building muscle or losing fat occurs during training, achieving your goals depends on what you eat after you leave the gym. The most important meal you can have is the one after you exercise. For about an hour after you workout, there’s a window of opportunity when your muscles are literally starving for nutrients. The key to any great post-workout meal is a mix of protein, carbs and fresh produce. Your muscles need protein for repair and growth, your body needs carbs to replenish its glycogen stores and freshness to enhance your energy, increase vitality and boost your immune system.Glazed Salmon with Green Pea Mash, Roast Tomatoes and Asparagus is a delicious post-workout meal that will satisfy your appetite and replenish energy sources.
Ingredients:
- 2 x 150g salmon steaks
- 1 bunch of vine ripened truss cherry tomatoes
- A bunch of fresh asparagus
- Lemon rind – to garnish
Method:
- Brush tomatoes with a little olive oil and sprinkle with salt and pepper. Cook in a moderate oven (160 degrees) for 40 minutes.
- To seal your salmon – bring your pan to high heat and place skin side down in a little olive oil. Cook for 45 seconds or until the skin is crispy. Flip for about 10 seconds then place in oven at 170 degrees for 3-4 minutes. The salmon should be pink and moist inside and crispy and cooked on the outside.
- Blanch asparagus in boiling water for 30 seconds. Pull out of the boiling water and place in a bowl filled with water and ice for 10 seconds – this will ensure your asparagus is crispy – set aside.
Pea Mash
- 1 cup of fresh green peas
- 1 garlic clove (roasted for sweetness or raw for a stronger flavour)
- 1 small handful of fresh mint leaves
- Salt + pepper to taste
Method:
- Cook peas for 1-2 minutes on the stove, be careful not to overcook as you will lose the nutrient content as well as the beautiful bright green colour!
- Drain peas and combine all ingredients into blender – pulse to combine, scraping down the sides once or twice (do not over blend as they will go mushy)TIP- if fresh peas are not available use FROZEN PEAS but DO NOT COOK, let them defrost naturally or immerse in boiling water until thawed. This will prevent your peas from going mushy! Frozen peas are picked at the peak of their season and snap frozen, this preserves the vitamins so don’t worry too much if you do not have access to fresh peas – the health benefits are still plenty!
Tangy Lemon Dressing
- The juice of 1 lemon
- 2 tbls Dijon mustard
- 2 tbls organic honey
- A splash of good quality olive oil
- A splash of filtered water
- A pinch of rock salt and pepper
Method:
Blend all ingredients with a hand held blender until a lovely smooth consistency. Adding water will thin and dilute your dressing so add as much or as little as you wish!
Recipe courtesy of Eat Fit Food‘s delicious new summer menu.