My Quinoa with Turmeric, Peppers, Onions and Broccoli is a quick and easy meal to prepare and eat post workout, or anytime.
After a race or intense workout, I do 2 things to help my body recover : 1) restore glycogen and 2) reduce the inflammation. I do this by eating protein with carbohydrates and taking an ice bath. I sometimes have difficulty eating right after an intense workout either because my appetite is suppressed or the food/protein drinks available are unappealing. I also don’t look forward to sitting in an ice bath, although appreciate how much better I feel after.
And then I learned from my coach and a doctor friend that turmeric is a natural anti-inflammatory. Turmeric, a relative of ginger, is a major ingredient in Indian curries and makes American mustard yellow. This spice is also a disease-preventive agent and powerful antioxidant. Check out this WebMD article about turmeric:
http://blogs.webmd.com/food-and-nutrition/2012/10/turmeric.html
Add turmeric to protein, such as quinoa, and you have an ideal post work-out “recovery”meal. While turmeric may not replace my ice baths, it could potentially help in my recovery.
Ingredients:
- 1 teaspoon olive oil
- 1 cup finely medium onion chopped (about 1/2 medium onion)
- 1 cup quinoa, rinsed well
- 1 finely chopped red bell pepper
- 2 cups vegetable broth
- ½ teaspoon ground cumin
- ½ teaspoon corriander
- ½ teaspoon white pepper
- ¼ teaspoon turmeric
- ½ teaspoon kosher salt to taste
- juice of half a lime
- 1 cup chopped broccoli
- ½ cup toasted pine nuts
Directions:
Heat olive oil in medium saucepan and sauté onions until translucent, about 5 minutes. Add peppers and quinoa. Saute until quinoa is lightly toasted. Add vegetable broth, cumin, coriander, white pepper, turmeric and kosher salt. Stir together, then add broccoli and bring to a boil. Cover and simmer for about 12-15 minutes until broth is absorbed and quinoa is tender. Turn off heat and allow to sit for an additional 15 minutes covered. Fluff up quinoa and add lime juice and pine nuts. Serve warm or at room temperature.
The Hungry Athlete 