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Post Workout Mushroom Salad

Mushroom salad

Post Workout Mushroom Salad 

SERVES 2
 

2 Portobello mushrooms, sliced 

100g butternut squash, cut into thin slices 

50g green lentils, cooked 

20g kale 

1 small red onion, cut into wedges 

6 sage leaves 

2 tbsp olive oil 

10g mixed seeds 

Half a pomegranate  

20g baby spinach 

FOR THE DRESSING 

2 tbsp olive oil 

1 small garlic clove, crushed 

1 tsp Dijon mustard 

2 tbsp pomegranate molasses 

1 tbsp white wine vinegar 

5g parsley

  1. Preheat your oven to 200C/gas 6. 
  1. Toss the butternut squash, red onion and sage leaves with 1 tbsp of olive oil. Season with a little salt and milled pepper, and roast for about 20 mins until nicely coloured. 
  1. Cook the kale in boiling water for 20 secs and then drain. 
  1. In a frying pan, or ideally a griddle pan, cook the sliced Portobello mushrooms for 2–3 mins on either side. 
  1. For the dressing place all the ingredients into a jam jar and shake. 
  1. In a salad bowl add the kale, spinach, lentils, butternut and red onions, and toss with the dressing. Top with the mushrooms, pomegranate and mixed seeds.  

www.justaddmushrooms.ie 


Refuelling Post-Workout 

Health Coach, Jennifer Rhodes, tells us how we fuel fitness through the perfectly balanced plate… 

“You can’t exercise yourself out of a bad diet – adequate nutrition is essential to proper training and recovery. If you’re not consuming enough nutrients to support your workouts, your body won’t adequately recover, leaving you feeling sore and lethargic. It is best practice to refuel with real, whole foods rather than overly processed bars, powders and drinks.

Recharge with carbs 

When you workout your body burns through energy in the form of glycogen. Replenish depleted fuel stores by consuming some high-quality carbohydrate.   

Repair with protein  

Since strenuous exercise causes damage to muscle tissue, it is best to consume a good source of protein post workout to repair muscles. The body is very efficient at utilising protein within 30 minutes to 1 hour after completion of a workout, so it would be ideal to eat within this time frame. It is possible to supplement with a protein powder, but it is important to choose quality whole food supplements, such as hemp, pea and rice blend, or organic whey. 

Rehydrate with water  

Hydration post workout is essential, especially for fat loss. Aim for 2–4 litres per day. Add some fresh lemon, cucumber or mint if you don’t enjoy drinking plain water. Coconut water is a great way to replenish electrolytes lost through sweat.”
 

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West Country FOODLOVER is a print magazine and news based website offering a foodie’s guide of what’s hot across the South West. We inspire foodies with great seasonal recipes, competitions, news and events. The magazine, website and newsletter reach more than 128,000 foodies each issue.