Food & Nutrition

4 mouth-watering and nutritious post-workout recipes

Whether or not you’re attempting to shed some pounds or acquire a set of enviable abs, common train is the plain method to attain your required health objectives. Nonetheless, exercising alone isn’t sufficient to successfully attain these milestones. Together with exercising, it’s necessary to observe a nutritious diet. Consuming balanced and nutritious meals will allow you to to keep up a wholesome weight, scale back danger of power situations and enhance your general bodily and psychological well being.

So whether or not you might be coming residence from a gruelling gymnasium session or even perhaps a Bodytonic Clinic pilates class, these following 4 recipes will allow you to get better and really feel energised.

Tangy Summer season Rolls with a Peanut Dipping Sauce

These flavoursome rolls make a scrumptious lunch choice, they usually’re tremendous straightforward to make.

Components (serves 2)

For Tangy Summer season Rolls

1 cup brown rice noodles
4 brown rice paper wrappers
200g cooked shrimp
1 carrot (peeled and sliced into skinny strips)
½ cup purple cabbage (shredded)
1 avocado (thinly sliced)
1 lime zest
¼ cup coriander

For Peanut Dipping Sauce

¼ cup pure clean peanut butter
Juice of 1 lime
½ tsp apple cider vinegar
1 tsp soy sauce
½ tsp sizzling sauce of selection
Salt & pepper


For Tangy Summer season Rolls

1. Relying on the scale of the shrimp, chop them up into both halves or quarters.

2. Prepare dinner brown rice noodles in response to bundle directions and set them apart to chill. Organize all of the components neatly in separate bowls.

3. Fill a dish with heat water. Place a moist towel in your kitchen counter. Submerge a paper rice wrapper in heat water for not less than 10 seconds. Rigorously take it out and place it on the damp towel.

4. Within the centre of the rice paper, place 4-5 shrimps, a small handful of brown rice noodles, a few slices of avocado and some slices of carrot. High with shredded cabbage, coriander and lemon zest. Keep away from over-stuffing.

5. Fold the wrapper from high and backside. Now rigorously convey over the left facet and roll whereas tucking within the stuffing. Wrap tightly as you may with out ripping. Lower the rolls in half and place on a serving platter.

For Peanut Dipping Sauce

1. Whisk collectively all of the components in a bowl. Add a splash of water to attain desired consistency. Season with salt and pepper. Take pleasure in!

No-Bake Protein Bites

In case you don’t have the endurance to cook dinner or bake, this fast snack recipe is ideal for you.

Components (makes 8)

1 cup old school rolled oats
½ cup sunflower seeds
½ cup goji berries
1 cup pure peanut butter
1 tbsp honey
Flaky salt


1. In a bowl, mix oats, sunflower seeds and goji berries.

2. Add peanut butter and honey. Combine totally and refrigerate for 15-20 minutes.

3. Take a spoonful and roll into balls. Sprinkle flaky salt on high. Retailer within the fridge for as much as 7 days.

Banana Smoothie Bowl

A brand new tackle the traditional post-workout smoothie, this banana smoothie bowl tastes like an indulgent dessert.

Components (serves 2)

For Smoothie Bowl

2 bananas (frozen)
400 ml milk of selection
4 scoops protein powder
2 tsp vanilla extract

For Toppings

1 banana (sliced)
1 cup blueberries
4 tsp cacao nibs
1 tbsp chia seeds
1 tbsp sliced almonds
2 tbsp coconut shavings


1. Mix frozen bananas, milk, protein powder and vanilla extract in a blender till clean and creamy.

2. Pour in two bowls and high with topping components. Serve chilled!

Spinach and Mushroom Omelette

You may make this straightforward and attractive omelette for breakfast, lunch or dinner. And you may customise it in response to no matter veggies you’ve gotten in your fridge.

Components (serves 1)

3 eggs
½ cup child spinach
½ cup mushroom
2 tbsp smoked ham (diced)
A small handful of coriander (optionally available)
Sizzling sauce (optionally available)
Salt and pepper
Olive oil


1. Crack eggs and punctiliously separate egg whites from yolks. Totally beat egg whites in a bowl.

2. Place a non-stick pan on medium warmth and grease it with 2 tbsp of olive oil. Now sauté spinach and mushroom. Season with salt and pepper.

3. Pour the overwhelmed egg whites, add diced ham and cook dinner with out stirring for 2-3 minutes.

4. Utilizing a silicone spatula, gently launch the sides to permit raw egg to fill the realm.

5. Launch the underside of the omelette and swiftly flip it.

6. Fold in half, garnish with coriander and serve with sizzling sauce. Bon appétit!

Please notice that every one the photographs used on this article are for demonstration functions solely.

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