Optimal Performance For The Plant-Powered Athlete: Recipes to Consider!

On Monday, we released the Blog Optimal Performance For The Plant-Powered Athlete: Key Supplements To Consider. Now, we’re providing some healthy, nutritious recipes that will help you get the most out of these nutrients! Let us know which one is your favorite!

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High-Protein Quinoa and Black Bean Salad

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 cup corn (fresh or frozen)
• 1 avocado, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• Salt and pepper to taste

Directions:

1. Rinse quinoa under cold water. In a medium pot, bring 2 cups of water to a boil. Add quinoa, reduce heat, cover, and simmer for about 15 minutes, or until all water is absorbed. Remove from heat and let it cool.
2. In a large bowl, combine cooled quinoa, black beans, red bell pepper, corn, and avocado.
3. In a small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper to create the dressing.
4. Pour the dressing over the salad, add cilantro, and toss until everything is well mixed.
5. Serve chilled or at room temperature.

Nutrient Highlights: High in protein from quinoa and black beans, rich in omega-3s from avocado, and loaded with vitamins and minerals.

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Energizing Smoothie with Algae-Based Omega-3

Ingredients:

• 1 banana
• 1/2 cup mixed berries (fresh or frozen)
• 1 tablespoon flaxseed meal
• 1 tablespoon chia seeds
• 1 cup spinach
• 1 cup almond milk
• 1 teaspoon algae-based omega-3 oil
• A handful of ice cubes

Directions:

1. In a blender, combine the banana, mixed berries, flaxseed meal, chia seeds, spinach, and almond milk. Blend until smooth.
2. Add the algae-based omega-3 oil and ice cubes, then blend again until the ice is crushed and the smoothie reaches your desired consistency.
3. Serve immediately for a refreshing and energizing boost.

Nutrient Highlights: Packed with omega-3 fatty acids from flaxseed, chia, and algae oil; rich in antioxidants; and a great source of plant-based protein.

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Hearty Lentil and Vegetable Stew

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 stalks celery, diced
• 1 sweet potato, cubed
• 1 cup lentils (any variety), rinsed
• 1 can diced tomatoes
• 4 cups vegetable broth
• 2 teaspoons ground turmeric
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 2 cups kale, destemmed and chopped

Directions:

1. In a large pot, heat the olive oil over medium heat. Add onion and garlic, cooking until softened, about 5 minutes.
2. Add carrots, celery, and sweet potato to the pot. Cook for another 5 minutes, stirring occasionally.
3. Stir in the lentils, diced tomatoes (with their juice), vegetable broth, turmeric, and cumin. Season with salt and pepper.
4. Bring the stew to a boil, then reduce heat and simmer, covered, for about 25-30 minutes, or until the lentils and vegetables are tender.
5. Add the kale to the pot and cook for another 5 minutes, or until the kale is wilted and bright green.
6. Serve hot, with a side of whole grain bread if desired.

Nutrient Highlights: Lentils provide a hearty dose of protein and iron, while the variety of vegetables ensures a wealth of vitamins, minerals, and antioxidants. Turmeric adds anti-inflammatory properties.

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Vegan Protein Pancakes

Ingredients:

• 1 cup oat flour
• 1 banana, mashed
• 1/2 cup vegan protein powder (pea or soy-based)
• 1 cup almond milk
• 1 teaspoon baking powder
• 1/2 teaspoon cinnamon
• 1 tablespoon flaxseed meal (mixed with 2.5 tablespoons water, let sit for 5 minutes)
• 1 teaspoon vanilla extract
• Cooking spray or coconut oil for the pan
• Fresh berries and maple syrup, for serving

Directions:

1. In a large bowl, mix the oat flour, protein powder, baking powder, and cinnamon.
2. In another bowl, combine the mashed banana, almond milk, flaxseed mixture, and vanilla extract.
3. Pour the wet ingredients into the dry ingredients and stir until just combined.
4. Heat a non-stick pan over medium heat and lightly coat with cooking spray or coconut oil.
5. Pour 1/4 cup of batter for each pancake onto the pan. Cook until bubbles form on the surface, then flip and cook until golden brown.
6. Serve with fresh berries and maple syrup.

Nutrient Highlights: High in protein and fiber, with omega-3s from flaxseed. The bananas and berries provide a natural source of energy and antioxidants.

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Chickpea and Spinach Stuffed Sweet Potatoes

Ingredients:

• 4 medium sweet potatoes, washed
• 1 can chickpeas, drained and rinsed
• 2 cups baby spinach, roughly chopped
• 1 avocado, diced
• 1/4 cup tahini
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh cilantro, for garnish

Directions:

1. Preheat your oven to 400°F (200°C). Pierce the sweet potatoes several times with a fork and place them on a baking sheet. Bake for 45-60 minutes, or until tender.
2. Meanwhile, in a bowl, mix the chickpeas, spinach, diced avocado, tahini, lemon juice, garlic, smoked paprika, salt, and pepper.
3. Once the sweet potatoes are cooked, let them cool slightly, then cut them open lengthwise without going all the way through.
4. Stuff the sweet potatoes with the chickpea and spinach mixture.
5. Garnish with fresh cilantro before serving.

Nutrient Highlights: Packed with protein from chickpeas, healthy fats from avocado, and rich in vitamins A and C from sweet potatoes and spinach.

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Vegan Tofu Scramble with Turmeric

Ingredients:

• 1 block firm tofu, drained and crumbled
• 1 tablespoon olive oil
• 1/2 onion, diced
• 1 bell pepper, diced
• 1/2 teaspoon turmeric
• 1/4 teaspoon black salt (kala namak, for an eggy flavor)
• 1/2 teaspoon garlic powder
• 1 cup kale, chopped
• Salt and pepper to taste
• Whole grain toast, for serving

Directions:

1. Heat olive oil in a pan over medium heat. Add the onion and bell pepper, sautéing until soft.
2. Add the crumbled tofu, turmeric, black salt, garlic powder, salt, and pepper. Cook for about 5-7 minutes, stirring frequently, until the tofu is heated through and slightly crispy on the edges.
3. Stir in the kale and cook until it’s wilted, about 2-3 minutes.
4. Serve hot with a side of whole grain toast.

Nutrient Highlights: Tofu is a great source of plant-based protein and calcium. Turmeric adds anti-inflammatory properties, and black salt provides an eggy flavor, making this a satisfying breakfast option.