Burn Fat With 3 Tasty Post-Workout Recipes

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I’m not the world’s best cook.

— BUT —

I’m here to tell you that good tasting food can be healthy for you.

The next three recipes are fantastic to include post-workout [PWO]. After a serious workout, your muscles are starving for carbohydrates. Ideally you should aim for a minimum of 25% carbohydrates in your PWO, and consume it within 1-2 hours after the workout.



Veggie Spaghetti

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What You Need:

  • Spaghetti squash, 4 cups
  • Coconut oil or butter (melted), 1 tbsp
  • Salt, ¼ tsp
  • Pepper, 2 pinches
  • Cinnamon, 2 pinches
  • Olive oil cooking spray
  • Ground sirloin / extra lean ground beef, 340 g
  • Onion (small diced), 1 cup
  • Tomato sauce, 2 cups
  • Cashews (crushed), ¼ cup
  • Parmesan cheese (grated), ½ cup

Serving size

Serves 2 large or 4 small.

Preparation time

15 min. Preparation Time
45 min. Cooking Time

What you gotta do:

  • If you love eating spaghetti but hate what it does to your stomach and hips, you’re not alone. Spaghetti squash can act as an excellent pasta swap.
  • Preheat oven to 375°F.
  • Cut squash in half and clean out the center and seeds. Place cut side up on a baking sheet and drizzle with oil or butter.
  • Season with salt, pepper and cinnamon and then place in the oven.
  • Bake squash for 45 minutes or until tender enough to stick a fork into it with minimal resistance. Remove from oven and allow it to cool a little.
  • While the squash is baking, preheat a non-stick frying pan on medium heat, lightly coat with spray and add the ground sirloin.
  • Sauté the sirloin in batches if necessary, until lightly browned and cooked all the way through. Add onions and sauté for 2 minutes more.
  • Remove from heat, add in the tomato sauce and cashews, and set aside. Once squash has cooled a little, scoop the flesh out of the skin with a spoon, measure and add it to the meat sauce.
  • Next, reheat in the frying pan on medium until warm.
  • Garnish with the parmesan.
(PER SERVING) LARGE SMALL
Calories (k/cal) 709.1 354.6
Fat (g) 31.2 15.6
Saturated (g) 15.6 7.8
Monounsaturated (g) 10.3 5.2
Polyunsaturated (g) 2.8 1.4
Omega-3 (g) 0.4 0.2
Omega-6(g) 2.2 1.1
Carbohydrates (g) 52.4 26.2
Fiber (g) 9.7 4.8
Sugars (g) 22.9 11.4
Protein (g) 54.7 27.3



Chicken Pizza

 

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Pizza is my all time favourite. The problem is, due to my “chubby-kid-genes”, I simply sniff a pizza baking in the oven and my love handles increase. So PWO is the perfect time for it.

What You Need:

  • Boneless skinless Chicken breast, 180g
  • Salt, ¼ tsp
  • Pepper, 2 pinches
  • Macadamia nut oil cooking spray
  • Whole wheat tortilla [sub-out for gluten free if required]
  • Pesto, 3 tbsp
  • Broccoli florets (small), ¼ cup
  • Sundried tomato (thin sliced), ¼ cup
  • Asparagus (cut into ½ inch pieces), ½ cup
  • Aged Cheddar, ½ cup

Serving size

Serves 1 large or 2 small.

Preparation time

10 min. Preparation Time
10 min. Cooking Time

What You Gotta Do

  • With this dish, we’ve lightened it up by using our homemade pesto, chicken, and a host of veggies – all on a whole wheat tortilla. If you like pizza, you’ll certainly come back for seconds of this bad boy.
  • Season chicken with salt and pepper and then follow the cooking instructions for Sautéed Chicken Breast (refer to instructions on page 112 or sautée using your own method).
  • Set aside. Preheat oven at 200°C. Lightly coat a baking sheet with spray and place the tortilla shell on the tray. Spread the pesto base evenly around the shell leaving the outside inch free for the crust.
  • Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together. Spread evenly covering the pesto.
  • Top with the cheese and bake until cheese is melted and shell is lightly toasted (about 10 minutes). Serves 1 large or 2 small.

Nutritional information

(PER SERVING) LARGE SMALL
Calories (k/cal) 658.4 329.2
Fat (g) 20.8 10.4
Saturated (g) 4.9 2.4
Monounsaturated (g) 11.1 5.5
Polyunsaturated (g) 1.2 0.6
Omega-3 (g) 0.7 0.3
Omega-6(g) 1.1 0.6
Carbohydrates (g) 50.9 25.5
Fiber (g) 15.9 8.0
Sugars (g) 7.4 3.7
Protein (g) 67.0 33.5



Mexi Wraps

 

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OK so this one doesn’t quite meet the 25% carbohydrate rule, however feel free to sub-out the lettuce for tortilla wraps, or add in rice and beans to increase the carb content.

What You Need:

  • 500g meat [your choice]
  • 1-2 hearts of organic romaine
  • Diced tomatoes & ripe avocados
  • 1⁄2-1 teaspoon each of chili powder, cumin, sea salt
  • Cinnamon and crushed red pepper (mix all spices in a small bowl)
  • Optional: cheddar, shredded

What You Gotta Do:

  • Heat a teaspoon-tablespoon of coconut oil in a pan at medium high
  • Place meat in pan and brown with seasonings
  • Transfer to a bowl
  • Spoon meat, tomatoes, avocado etc into romaine hearts
  • Enjoy angels dancing on your taste buds

There you go – 3 tasty, easy recipes that won’t blow your waistline 🙂

If you want more tasty and healthy recipes, I strongly suggest you check this out

===> Healthy Recipe Book

It has my personal seal of approval.

Talk soon!

Pete