Impressed by the Tokyo Video games? Right here’s recipes to eat like an Olympian

W.he Olympics in Tokyo may inspire you to learn a new sport or start eating a healthy diet. In fact, the British have shown signs of becoming more health conscious over the past 12 months, with searches for “healthy meal planners” increasing by 200 percent and “healthy eating benefits” increasing by 100 percent.

Inspired by the diets of athletes, Wren Kitchens worked with nutritionist Jenna Hope to create two healthy, tasty meals with all the right nutrients needed for optimal athletic performance and recovery.

Whether you’re looking for inspiration for a post-workout snack or just need some healthy food ideas, these nutritious recipes are perfect for an Olympic gold medalist.

Quinoa and black bean burrito recipe

Quick and easy for right after a hard workout

(Wren kitchens)

This recipe is the perfect post-workout meal because it’s quick to make but high in plant-based protein to aid muscle recovery. Quinoa is considered a complete protein, which means it contains all nine essential amino acids. Amino acids are the building blocks of protein, but the essential ones that we need cannot be synthesized by the body and must be obtained from food.

The pack of black beans, quinoa, and whole grains is a source of carbohydrates to replenish depleted glycogen stores. Black beans are also high in magnesium, which is important in aiding recovery through muscle and nerve relaxation.

Finally, the spices and tomatoes provide antioxidants that help remove free radicals that occur naturally with exercise. High levels of free radicals can contribute to cell damage, so consuming antioxidant foods like spices and tomatoes is an important part of exercise recovery.

Power: 2 servings

ingredients:

For the quinoa:

60 g red and white quinoa (or, if you can’t find a mix, white quinoa)

Pinch of salt and pepper

Juice of half a lime

For the black beans:

1 teaspoon olive oil

1 teaspoon of minced garlic

1 teaspoon smoked paprika

1 teaspoon cumin

1 teaspoon paprika

2 tbsp tomato puree

400g can of chopped tomatoes

400g can of black beans

Generous pinch of salt and pepper

For the tomato salsa:

1 white onion

2 large tomatoes

Handful of coriander

Juice of half a lime

Pinch of chilli flakes (optional)

Pinch of salt and pepper

Serve:

2 whole grain wraps

2 tbsp Greek yogurt or dairy-free alternative

1 handful of fresh spinach

method:

1. Cook the quinoa according to the cooking instructions.

2. While the quinoa is cooking, heat the olive oil in a pan. After heating, stir in the garlic, smoked paprika, cumin, paprika, tomato puree and chopped tomatoes and cook over low heat for 2-3 minutes.

3. Next, stir in the black beans and cook for another 15-20 minutes over medium heat.

4. As soon as the quinoa is cooked, stir in the salt, pepper and lime juice.

5. Next cut the onion and tomatoes into pieces, add coriander, lime juice, chilli flakes (if used), salt and pepper. Mix well.

6. Finally, serve by placing the spinach, quinoa and bean mixture in a wholegrain wrap, then adding the salsa and Greek yogurt or the non-dairy alternative and wrap it up well! Enjoy!

Salmon and deep green gnocchi

A great source of vitamins, carbohydrates, and proteins to help regain energy

(Wren kitchens)

Ideal for a quick post-workout meal, this recipe contains many of the B vitamins needed to aid in energy production.

Gnocchi are made from potatoes, which are a great source of carbohydrates for replenishing lost glycogen, and the salmon is a source of protein and omega-3s. Protein is important for muscle repair and regeneration, while the omega-3 has anti-inflammatory properties that can help reduce inflammation that can occur with exercise.

The peas (another source of protein) and spinach contain magnesium and iron, which are essential for the transport of oxygen through the body, a vital requirement for aerobic exercise. Finally, the cream cheese also provides a source of calcium to support bone health, which is essential with regular exercise.

Power: 2 servings

ingredients:

2 salmon fillets

Juice of ½ lemon

Handful of fresh dill

300g fresh gnocchi

60g reduced-fat cream cheese

100g peas

100g spinach

Generous pinch of salt and pepper

method:

1. Preheat the oven to 180 ° C.

2. Place the salmon on a lined tray. Add salt, pepper and lemon juice, finely chop the fresh dill and then cover to form a packet. Bake in the oven for 15 minutes.

3. Heat a saucepan with boiling water and cook the gnocchi for 2-3 minutes.

4. Drain the gnocchi and put them back in the pan with the peas, spinach and reduced-fat cream cheese. Heat over low to medium heat and stir until the spinach and peas are cooked through. You may want to add a little more salt, pepper, or lemon at this point.

5. As soon as the salmon is done, remove the skin and leaf into the gnocchi. Serve immediately and enjoy!