We’re beginning to get little tastes of summer here and there. I’ve even been able to do several runs outside in a tank top, which felt glorious! I’m in the middle of marathon training right now, so I’ve been paying closer attention to my nutrition. Specifically, I’ve been focused on making sure my micronutrient needs (vitamins and minerals) are being met and my protein intake stays near 20% of my total caloric intake. I’m aiming to trim off a bit of extra fat before race day. Increasing my protein will help to maintain my current muscle mass (along with strength training) and encourage my body to utilize more of my fat stores for energy. So, you can look forward to some recipes that satisfy these criteria, starting with today’s recipe: Power Up Salad.
This salad is a nutritional powerhouse! It is the perfect recovery meal after a long run or other hard workout. It provides 15g of vegetarian protein, lots of healthy fats and nearly half of your recommended servings of veggies for the day! It also has lots of fiber and supplies an impressive amount of your daily micronutrient requirements.
One practice that has really helped me stay on track with my meals is meal prepping. Not only does it ensure I have healthy meals on hand, but it SAVES. TIME. It really takes no more effort to make a recipe that serves four than it does to make a single serving of that same recipe. You can find great deals on meal prep containers on Amazon. You can find the ones I used here.
Another note: this salad keeps very well in the fridge for several days. It may be eaten cold, but I actually prefer to heat it up for about 45 seconds.
I have portioned this recipe out at a main dish, but it would also make a wonderful side for another meal.
I you guys would like to see more meal prep ideas like this, let me know. I do it often, but for some reason this is the first time I’ve shared it with you on the blog :p If you haven’t tried it before, I’m telling you, it’s a game changer. Especially with kiddos running around!
Power Up Salad
A nutritional powerhouse substantial enough to stand on its own, or as a side.
- 2 cups chopped broccoli
- 1 cup snow peas
- 1 cup chopped red cabbage
- 15 oz can chickpeas, drained and rinsed
- 1 tbsp avocado oil
- 1/4 tsp salt (I used himalayan pink salt)
- 1/4 tsp pepper
- 1 cup dry quinoa
- 2 cups water
- 1/2 cup fresh basil
- 1 clove garlic
- 1 lemon, juiced (about 3 tbsp)
- 1/4 tsp salt
- 1/4 cup extra virgin olive oil
- 2 cups greens (I used spinach)
- 1/4 cup fresh parmesan cheese, grated
- fresh-cracked pepper to taste
Heat oven to 400F.
Place chopped broccoli, snow peas, red cabbage and chickpeas together on a sheet pan lined with aluminum foil. Drizzle avocado oil over top and sprinkle with salt and pepper. Toss until all combined. Bake for 20 mins. Then pull out of oven and set aside.
While vegetables are roasting, put quinoa and water in a saucepan over high heat. Once boiling, reduce heat to low and cover. Let simmer for 15 minutes.
In a small food processing bowl, add basil, garlic, lemon juice and salt. Start processing while slowly adding the olive oil. Stop processing once everything is well blended.
Transfer warm quinoa to a large serving dish and toss it with the greens and lemon-basil dressing. Next, add in the roasted vegetables and fresh-cracked pepper. Toss well, and serve warm.