Dawn Burrell, former Olympian, now a cook – and a finalist for this season of Top Chef, is coming TODAY to teach us how to eat like an athlete. She shares her winning tips on what to eat when exercising and shows us how to make protein-rich smoothies, a versatile ginger salad dressing and flavorful mango chutney.
Level up your breakfast.
Here are three ingredients that you’ll want to incorporate into your breakfast, whether you’re using them in smoothies, adding them to your yogurt, or filling up on toast.
- Nuts: Macadamia, almonds, and cashew nuts make great sources of protein for a morning workout. Combine them with dates and bananas in a smoothie, toast and mix them for a flavorful nut butter on toast or chop them for a delicious nut crumble topping for yogurt.
- Grain: Oats and fonio are great superfoods for that much-needed porridge and cereal fuel.
- Good fats: Avocado is a great source of omega-3 fatty acids. Throw sliced avocado on toast and garnish with almond and chilli crisp for a healthy breakfast on the go.
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Boost your lunch salad.
- Choose greens like cabbage or kale as a base. They’re nutritious, filling, and full of great antioxidants.
- Add seeds: They add an extra source of protein to the meal and provide healthy oils to the body.
- Use a dressing that has as many health benefits as the salad itself. My ginger vinaigrette is one of my favorite products because the ginger has a flavorful yet healthy effect – boosting immunity, aiding digestion, and anti-inflammatory and analgesic Effect – a win-win situation in training.
Getting dinner right.
Dinner is a great way to replenish your body. Focus on lean proteins and ingredients that aid digestion. Eating a well-balanced meal that is easy to digest will help your body efficiently generate energy for peak exercise.
Nathan Congleton / TODAY
These smoothies are great any time of the day. They make a great breakfast on the go as well as a great lunch snack. I love smoothies so much for their versatility – the ingredients options are endless.
Nathan Congleton / TODAY
This recipe convinces with its versatility. I like to use it with chicken or fish and also in warm cereal or couscous salads. The hot ginger and the tart vinegar awaken the palate and make every dish even more exciting.
Nathan Congleton / TODAY
Kuchela is a Trinidadian spice found in India. I first made this lovely sauce a few years ago and placed it on top of a pan seared white fish that I made. I realized just how many ways I can actually use this sauce when I used it as an ingredient in a glaze. Puree with a little vinegar, honey and water makes a fantastic sauce for glazing chicken and pork.
If you like these healthy recipes, you should also try these:
Carl Tremblay / America’s test kitchen
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