You know the feeling: that aching, trembling, just-got-hit-by-a-bus soreness that makes even rolling out of bed seem impossible. My last few days were dozy doing pull ups every day included weekly 110 miles bike training on hills for the Tour de Yorkshire Sportive. I give my body full break today to have a little bit of recovery and let the body heal. Going to get good nights sleep. That's when the real magic happens in your muscles. "During REM cycles, that’s when your body will produce the hormones that it uses to repair the muscle tissue, study said. Here is my 4 meals to help me to cure sore muscles and speed up recovery.

  • 1. Coconut quinoa bowl with berries
  • 2. Miso Quinoa Bowl: per serving : 286 kcal, 15.6 g protein, 12.9 g fat, 27.1 g carbs, 4.5 g sugars
  • 3. Vegan Bolognese with Vegetable Noodles: per Serving: 296 kcal, 28.4 g protein, 10.3 g fat, 2.2 g sat fat, 22.2 g carbs, 12.1 g sugars
  • 4. Berry Beauty Smoothie
 Berry Smoothie: per serving: 218 kcal, 8.3 g protein, 4.3 g fat, 0.7 g sat fat, 37.3 g carbs, 10.5 g sugars 

Berry Smoothie: per serving: 218 kcal, 8.3 g protein, 4.3 g fat, 0.7 g sat fat, 37.3 g carbs, 10.5 g sugars 

Coconut Quinoa bowl with berries

Preparation time: 10 minutes   Cooking time: 20 minutes   Serves: 2

  • 90 g quinoa, ideally soaked in cold water overnight
  • 150 ml water
  • 150 ml coconut milk
  • 1 tsp granulated stevia
  • 1 tsp tahini paste
  • 1 tbsp protein powder

For the blueberry compote

  • 200 g fresh or frozen blueberries
  • 2 tbsp water
  • 1 tsp xylitol
  • t tsp cornflour
 Per serving: 218 kcal, 8.3 g protein, 4.3 g fat, 0.7 g sat fat, 37.7 g carbs, 10.5 g sugars

Per serving: 218 kcal, 8.3 g protein, 4.3 g fat, 0.7 g sat fat, 37.7 g carbs, 10.5 g sugars

First make the compote. Place the berries, water and xylitol in a pan, cover and simmer over a low heat for 2-3 minutes to soften. Mix together the cornflour with 2 tablespoon water to form a smooth paste. Add this to the pan and stir for 1-2 minutes until the mixture thickens. Set aside to cool ( this can be made ahead of time and kept in the fridge until needed). 

Rinse the ( soaked) quinoa well in a sieve and then place in a pan with water, coconut milk and stevia, if using. Bring to the boil then simmer over a very low heat for 15 minutes until the grain is soft and most of the liquid absorbed. Stir in the tahini. Spoon the porridge into bowls and top with the berry compote.

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