Goal: Make a nutritious lunch in 30 minutes or less, un-prepped.
This week I attended a nutrition clinic presented by my running coach. It was a great reminder to me as to, WHAT the food I consume does for my body. Also, as a runner, my coach stressed the importance of fueling and recovery i.e. (my cup of coffee after a long run is not going to benefit my recovery.)
Coach knows that we all have a million things to do and that a lot gets crammed into one day, so he suggested packing a nutritious and healthy snack on the go. He said suggested a bagel with peanut butter and banana which can be stashed in your car until after the run or even more convenient, grab a low-fat chocolate milk to chug on the go. He also gave us a list of superfoods for distance runners these include: Whole Grains, Eggs, Beans, Salmon, Sweet Potatoes, Yogurt, Bananas, Peanut Butter, Carrots and Quinoa.
This nutrition talk inspired me to eat healthier lunches, which I am usually pretty good at, however, I do have my streaks of eating out, eating to late or just snacking until dinner. So, I challenged myself to make an un-prepped healthy meal in 30 min or less.
Here you have it:
Steamed Salmon with Quinoa and Rapini
Salmon= Protein and Omega 3’s, both of which are healing nutrients that help build new cells. Key for runners because even though running is great for our bodies it also takes it’s toll. Eating lots of fish like salmon helps the body repair itself, decreasing inflammation and helping our soft tissues reheal.
Quinoa= Superfood packed with protein and carbs. It is less refined which means it’s healthier for our bodies and easier to digest, fueling you with energy.
Rapini (Broccoli Raab)= Vitamins A, C, K, Iron, Calcium, Fiber….dang it’s packed with good stuff. Typically any dark leafy green is going provide these essential nutrients just choose which greens suit your taste buds and include them in your weekly meals. Leafy Greens are great for bone health and supplies iron to your diet. Iron is important especially for distance runners because it helps transport oxygen from your lungs to the various parts of your body and then transports CO2 from those various body parts back to your lungs.
First I grabbed all my ingredients from the fridge and cupboard….mise en place (organizing and arranging ingredients) more efficient and faster!
Next up, boil water in a pot for the quinoa (this cooks up super fast too)
Then prepare a homemade steamer using a saute pan, plate and lid or if you have a steamer…steam away
Wild Alaskan Salmon Filet
Bunch of Rapini (or other leafy green)
Braggs Amino Acid/Tamari
Begin by boiling the quinoa, this should be done in 10 minutes or less. Next, prepare the salmon by rubbing it with garlic, ginger, honey, braggs/tamari and green onion, then set to steam 8-10 minutes (check for doneness, if it is still pink steam 1-2 min more)
To save dishes, space and time I threw my greens in the same saute pan as my make-shift steamer like so:
I threw in some more garlic, ginger and braggs atop the greens to give ’em an extra kick! Finally, drain the quinoa, which is done boiling by now and get ready to plate this nutritious lunch!
Layer the Rapini, then spoon on the quinoa and top with the salmon!
Done in……26 minutes!