What to eat after a workout

Getting fit is not all about losing weight, but about eating well too. When you’re done burning those calories, refuel with these nutritious meals that will keep you on track with your health goals

CHICKEN SOUVLAKI
Prep time: 20 mins + overnight
Cook time: 10-15 mins
Serves: 3
Ingredients
600 gm chicken breast, cubed
1 tbsp dry oregano
1 tbsp garlic, chopped
3 tbsp olive oil
Lemon juice, as required
½ tsp cumin powder
2 tbsp parsley, chopped
½ tsp chilli flakes
½ tsp salt
¼ tsp pepper
For the tzatziki sauce:
½ cup yoghurt
1 garlic clove, chopped
½ cup cucumber, chopped
1 tbsp dill, chopped
2 tbsp lemon juice
Salt to taste
Pepper to taste
Method
Mix all the ingredients for the sauce and store in the chiller till required.
Marinate the chicken breast with all the ingredients and keep it in the refrigerator overnight or at least for a few hours.
Skewer the chicken, when ready, in bamboo skewers or metal BBQ skewers. Grill till the chicken is cooked through (about 10-15 mins).
Serve with tzatziki sauce on the side and your favourite flatbread.
OVERNIGHT OATS
Prep time: 20 mins
Cook time: 20-25 mins
Serves: 1
Ingredients
For the apple cinnamon:
200 gm green apples
50 gm brown sugar
5 gm cinnamon powder
For the oats mixture:
300 gm banana, mashed
100 gm gluten-free oats
600 gm almond milk
20 gm vanilla
50 gm chia seeds
For the garnish:
20 gm mixed roasted nuts
10 gm maple syrup
Method
Peel and cut the green apple into cubes.
Mix them well with the brown sugar and cinnamon powder, ensuring they are well-coated.
Cook on low heat until the apple becomes tender.
Cool and store the mix in the refrigerator.
Mash the banana and mix with oats, almond milk, vanilla and chia seeds.
Store the mix in the refrigerator overnight.
To serve, mix oats with apple cinnamon and top with mixed roasted nuts and maple syrup.

SON OF A CHICK
Prep time: 25 mins
Cook time: 10-15 mins
Serves: 1
Ingredients
For the chickpea omelette batter:
110 gm chickpea flour
200 ml almond milk
8 ml apple cider vinegar
2 gm turmeric powder
2 gm garlic powder
2 gm onion powder
2 gm baking powder
2 gm salt
For the pancake filling:
10 ml olive oil
5 gm garlic
30 gm mushroom, sliced
15 gm green peas
20 gm spinach
3 gm salt
2 gm pepper
Method
Mix all the ingredients for the chickpea batter and place it in the chiller till the baking powder gets activated.
Heat up a non-stick pan and pour the batter in to cook the pancake (2-3 mins each side).
While the chickpea pancake cooks, sauté garlic, mushroom and green peas.
Add spinach at the very end; season with salt and pepper.
Fill the pancake with the prepared mixture.
Serve, with cashew cream on the side, if desired.
TUNA POKE
Prep time: 40 mins
Cook time: 25 mins
Serves: 1
Ingredients
For the poke bowl:
80 gm yellow fin tuna
150 gm sushi rice, lightly warm
20 gm edamame beans, blanched
15 gm bean sprouts
30 gm seaweed wakame
20 gm citrus (grapefruit and
orange segments)
10 gm pickled onion
50 ml honey and soy sauce
5 gm spring onion
For the sushi rice:
400 gm sushi-grade rice
720 ml water
30 ml rice vinegar
20 gm honey
20 gm salt
For the pickled onion:
100 gm banana shallots
125 ml water
60 ml white vinegar
60 ml apple cider vinegar
30 ml maple syrup
8 gm sea salt
2 gm red chilli flakes
For the honey and soy sauce:
40 ml gluten-free soy sauce
20 ml honey
5 ml rice vinegar
8 ml sesame oil
1 gm chilli flakes
10 gm spring onion
3 gm salt
Method
Mix all the ingredients for the sauce together and chill.
Wash the rice lightly under running water. Place rice and water in a rice cooker.
While the rice cooks, mix the rice vinegar with honey and salt; set aside.
When the rice is cooked, pour the vinegar mix over cooked rice and mix well. Cover and keep aside until ready to serve.
Place all ingredients for the pickle, except the onion, in a cooking pot. Bring to a simmer.
In the meanwhile, place the onion in a jar or air tight container. Pour the liquid over the onion and let it cool down to room temperature. Cover and chill until ready to serve.
Mix the tuna with 10 ml of the sauce and assemble all the ingredients, including rice and pickle, in a bowl. Serve.