Recipes for Recovery
Check out these simple meals that promote optimal recovery from exercise:
Cherry and Blackberry Smoothie
This complete meal in a blender provides carbohydrate, antioxidants and protein. The cherries and cherry juice have anti-inflammatory effects that have been shown to reduce muscle soreness following exercise.
- 1 1/3 cup frozen sweet dark cherries
- 2/3 cup frozen blackberries
- 1 cup tart cherry juice
- 1 cup low-fat plain Greek yogurt
- 1 tablespoon ground flaxseeds
1. Combine all ingredients in a blender container and puree until smooth.
- 445 calories
- 75 g carbohydrate
- 16 g fiber
- 25 g protein
- 9 g fat
- 75 mg sodium
Curry Salmon Salad in Pita
This tasty, stuffed pita provides all the necessary nutrients for exercise recovery. Salmon provides essential omega 3 fatty acids to reduce inflammation and promote muscle recovery.
Curry powder is also a natural anti-inflammatory, so add more spice if you'd like. The apple, grapes, and red onion provide a unique antioxidant called quercetin that boosts immunity.
- 12 ounces wild salmon (canned)
- 2 tablespoons canola oil mayonnaise
- 2 tablespoons nonfat plain yogurt
- 1/3 cup diced red apple
- 1/4 cup red seedless grapes, chopped
- 3 tablespoons diced red onion
- 1 tablespoon chopped fresh parsley
- 1 teaspoon curry powder
- 1/4 teaspoon salt
- Pinch black pepper
- Spinach leaves
- Tomato slices
- 2 100% whole-wheat pita rounds, cut in half
1. Place salmon in a medium bowl. Add mayonnaise, yogurt, apples, grapes, red onion, parsley, curry powder, salt and pepper. Mix well.
2. Trim pita to make opening. Fill pita pocket with 1/2 cup salmon salad, spinach leaves and tomato slices.
Makes 4 pita sandwiches
- 340 calories
- 33 g carbohydrate
- 3 g fiber
- 20 g protein
- 14 g fat
- 375 mg sodium