5 healthy recipes to fuel your workout
1 – Crispy chickpeas and pumpkin seeds with lime
Hunger pangs can zap motivation fast. Stash this crunchy, zesty snack in your gym bag for an in-between workout snack.
Directions
Step 1
Preheat oven to 425 °F (220 °C).
Step 2
In medium bowl, combine chickpeas, canola oil, paprika, cumin and garlic powder. Toss until well coated. Spread mixture on large baking sheet in single layer. Bake 30 minutes or until beginning to brown. Stir every 10 minutes.
Step 3
Sprinkle with pumpkin seeds, stir and bake 5 minutes more or until chickpeas are crispy, being careful not to burn them.
Step 4
Remove from oven and toss with lime zest. Let stand on baking sheet 30 to 45 minutes for crisp texture and peak flavours. When completely cooled, store in airtight container at room temperature for up to 2 days.
2 – Protein powered hummus
Chipotle chili peppers and cilantro give this dip its kick. Spread it on whole-wheat pita bread or fresh veggies for added crunch.
Directions
Step 1
In food processor, combine chickpeas, 3 hard-boiled eggs, canola oil, garlic, pepper, lemon juice, cumin and all but 1 tbsp (15 mL) cilantro. Purée until smooth, adding up to 1/3 cup (75 mL) water for desired consistency.
Step 2
In shallow serving bowl, add hummus. Slice remaining egg into wedges and garnish with remaining 1 tbsp (15 mL) cilantro.
3 – Chunky chicken, vegetable and rosemary stew
Dig into this nutritious one-pot meal for instant post-workout comfort.
Directions
Step 1
In Dutch oven, heat 1 tbsp (15 mL) canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
Step 2
Add remaining 1 tbsp (15 mL) canola oil, onion, carrot and celery. Sauté for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
Step 3
Stir in chicken, beans, tomatoes, Italian parsley and rosemary. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
4 – Skillet quinoa with black beans, cilantro and feta
Cooking quinoa in a pan? Genius. This whole meal comes together in less time than it takes to boil a pot of water.
Directions
Step 1
In large, non-stick skillet, heat canola oil over medium-high heat. Add onion and pepper. Sauté 5 minutes or until onions begin to brown on edges, stirring occasionally. Add water and quinoa. Bring to boil over medium-high heat, reduce heat, cover and cook on medium-low for 12 minutes or until water is absorbed.
Step 2
Remove from heat, stir in beans, walnuts, chili powder, feta, cilantro and garlic. Cover and let stand 2 minutes to heat through and absorb flavours.
5 – Muesli muffins with almonds and cranberries
Bake a pan of these nutritious muffins to grab and go when you’re on the run.
Directions
Step 1
Wash hands with soap and warm water for at least 20 seconds. Wash and dry all surfaces and equipment used for food preparation.
Step 2
Preheat oven to 350 °F (180 °C). Lightly spray 12-cup, non-stick muffin pan with cooking spray.
Step 3
In large bowl, whisk together flour, sugar, flaxseed, cinnamon and baking soda.
Step 4
In small bowl, combine almonds, 1/4 cup (50 mL) of the oats and 1/4 cup (50 mL) of the cranberries and set aside. Stir remaining oats and cranberries into flour mixture until well blended.
Step 5
In medium bowl, whisk together yogurt, canola oil, pear purée, egg and almond extract. Stir yogurt mixture into flour mixture until just blended. Do not overmix.
Step 6
Spoon equal amounts of batter into muffin cups. Sprinkle evenly with reserved almond mixture. Bake 18 to 20 minutes. Cool in pan 5 minutes. Remove from pan; serve warm or let cool to room temperature.
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