The chef shared five vegetarian recipes for athletes

The chef shared five vegetarian recipes for athletes

These dishes are good for both weight gain and weight loss.

brand-chef of the fast food delivery service PizzaSushiWok

“It is believed that the diet of athletes must necessarily contain animal protein. However, even among professional athletes there are those who have given up meat. Among them are boxer Mike Tyson, tennis player Serena Williams, track and field athlete Carl Lewis and others. They get the valuable substance from eggs, milk, cereals, legumes and nuts, as well as eating a lot of greens”.

Waar we je over vertellen

Here are five vegetarian recipes to choose from.

Green buckwheat with mushrooms

Green buckwheat, unlike regular buckwheat, is not subjected to heat treatment – so it retains more trace elements and vitamins. In addition, 100 g of the product contains 13 g of protein – what you need to gain muscle mass.

Ingredients (for four servings):

• green buckwheat – 400 g;
• mushrooms – 400 g;
• wortelen - 1 stuk;
• ui - 1 stuk
• salt and pepper – to taste;
• vegetable oil – 2 tbsp.

Preparation:

1. Peel and chop onions and carrots. Rinse the buckwheat and mushrooms from debris. Fill the groats with cold water and leave to swell.
2. Heat the oil in a skillet and place the onions and carrots. Fry over medium heat for three minutes. Once the vegetables are soft, add the sliced mushrooms and fry under a lid for another five minutes.
3. Transfer the buckwheat to the skillet, add salt and pepper to taste. Fry for a couple more minutes.
4. Then pour in warm water from the kettle so that it completely covers the groats and mushrooms. Bring to a boil, immediately reduce the heat to a minimum and stew under a lid for about 15 minutes. The water in the pan should completely boil away.
5. Serve buckwheat as a side dish or as an independent dish.

Potato cutlets with sauerkraut

Sauerkraut is a real superfood, rich in probiotics, fiber and vitamin C. It can be added to salads and soups, baked or stewed as a side dish, and you can also make cabbage patties.

Ingredients (for three servings):

• potatoes – 550 g;
• sauerkraut – 150 g;
• breadcrumbs – 90 g (60 g for dough and 30 g for breading);
• salt, ground black pepper – to taste;
• vegetable oil – 50 ml (2 tbsp. l.).

Preparation:

1. Boil the potatoes in the jacket until ready – about 25 minutes. Cool completely, and then peel and grate on a medium grater.
2. Add the sauerkraut to the potatoes, having first squeezed off the excess juice. Also pour 60 g of breadcrumbs, salt and pepper. Mix thoroughly.
3. With wet hands form cutlets weighing about 70 g. Dip them in breadcrumbs (30 g). Heat the vegetable oil in a frying pan and place the cutlets.
4. Fry on medium heat for two to three minutes on each side, until golden.

Hummus with pine nuts

Hummus is a traditional Israeli snack that can be spread on toast, eaten with vegetables or used as a salad dressing. We suggest moving away from the classics and adding pine nuts to the paste for an interesting combination.

Ingredients (for eight servings):

• chickpeas – 240 g;
• olive oil – 80-100 ml;
• lemon – 1 pc;
• tahini (sesame paste) – 2-4 tbsp;
• garlic – 4 cloves;
• pine nuts – 4 tbsp;
• salt, ground black pepper – to taste.

Preparation:

1. Soak the chickpeas for eight hours. Then rinse it, transfer it to a pot and cook in water until soft for about an hour. Cool the chickpeas and do not drain the water in which they were boiled.
2. Transfer the chickpeas to a blender bowl, add the chopped garlic cloves, lemon juice and tahini. Blend until smooth. Then add the olive oil, salt and pepper. Blend again with a blender. If the hummus is too thick, dilute it with olive oil or the water in which the chickpeas were cooked.
3. Dry roast the pine nuts in a dry pan until golden. Place the hummus in a bowl, add the olive oil and nuts.

Zucchini cream soup

The zucchini season starts already in early June. Take note of a quick and useful cream-soup from this vegetable. By the way, 100 g of the product contains only 16 calories – suitable for nutrition on drying.

Ingredients (for two servings):

• zucchini – 400 g;
• cream – 100-200 ml;
• curry powder – 1/4-1/2 tsp;
• fresh dill – 2-3 sprigs;
• breadcrumbs – 15 g;
• salt – to taste.

Preparation:

1. Rub zucchini on a grater. It is not necessary to peel them from the skin and seeds: it is done as a last resort, if the zucchini are overripe and the seeds have become hard.
2. Put the grated zucchini into a saucepan. Add water so that it almost covers the vegetables. Cover with a lid and simmer over low heat for five minutes. The zucchini should boil, but not turn to mush.
3. Whisk the vegetables with an immersion blender until puréed. Add salt, cream and curry powder. Stir until smooth.
4. Sprinkle zucchini cream soup with dill, add croutons and serve immediately.

Celery salad with fruit

Celery is a godsend for those who want to lose weight. It contains a lot of water and fiber, so it prolongs the feeling of satiety. Usually from this vegetable prepare smoothies and juices, but we propose to make a sweet salad.

Ingredients (for six servings):

• celery root – 1-2 pcs;
• canned pineapple – 100-150 g;
• apples – 1-2 pcs;
• raisins – 50 g;
• lemon juice, salt and sugar (optional) – to taste;
• vegetable oil – to taste;
• cranberries – for decoration.

Preparation:

1. Peel the celery roots and grate them on a Korean carrot grater. Drizzle with lemon juice – so they retain their color – and grind with salt until soft.
2. Peel and seed the apples, cut into slices and drizzle with lemon juice.
3. Cut the pineapple into large pieces.
4. Scald the raisins and dry them on a napkin.
5. Put all the ingredients in a salad bowl. Add salt, sugar and vegetable oil. Mix well and garnish with cranberries.