The chef shared five vegetarian recipes for athletes
Sergey Verevkin May 25, 2024, 15:45 Moscow time Audio version: Your browser does not support the audio element.
These dishes are suitable for both losing weight and gaining weight.
brand chef of fast food delivery service PizzaSushiWok
“It is believed that animal protein should be present in the diet of athletes. However, even among professional athletes there are those who have abandoned meat. Among them are boxer Mike Tyson, tennis player Serena Williams, track and field athlete Carl Lewis and others. “They get valuable nutrients from eggs, milk, grains, legumes and nuts, and they also eat lots of vegetables.”
What we will tell you
We offer a selection of five vegetarian recipes.
Green buckwheat with mushrooms
Green buckwheat, unlike regular buckwheat, is not subjected to heat treatment, therefore it retains more microelements and vitamins. In addition, 100 g of product contains 13 g of protein, which is needed to gain muscle mass.
Ingredients (for four servings):
green buckwheat – 400 g; mushrooms – 400 g; carrots – 1 piece; salt and pepper to taste; l.
Photo: istockphoto.com/GMVozd
Preparation:
Peel and chop the onions and carrots. Wash the green buckwheat and mushrooms to remove any debris. Pour cold water over the cereal and let it swell. Heat the oil in a frying pan and add the onion and carrot. Fry over medium heat for three minutes. As soon as the vegetables become soft, add the chopped mushrooms to them and fry them covered for another five minutes. Transfer buckwheat to pan, add salt and pepper to taste. Fry for a couple more minutes. Then pour warm water from the kettle so that it completely covers the cereal and mushrooms. Bring to a boil, immediately reduce heat to low and simmer, covered, for about 15 minutes. The water in the pan should evaporate completely. Serve buckwheat as a side dish or as a meal alone.
Also read:
All the benefits of cereals will disappear. The doctor explained what buckwheat should not be combined with.
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 cook cabbage cutlets.
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;
Photo: istockphoto.com/megaflopp
Preparation:
Boil the potatoes in their skin until tender, about 25 minutes. Let cool completely, then peel and grate on a medium grater. Add sauerkraut to the potatoes, after squeezing out excess juice. Also add 60 g of breadcrumbs, salt and pepper. Mix well with wet hands and form cutlets weighing about 70 g. Roll them in breadcrumbs (30 g). Heat the vegetable oil in a frying pan and add the chops to fry over medium heat for two or three minutes on each side until golden brown.
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 you move away from the classics and add pine nuts to the pasta; you will get an interesting combination.
Ingredients (for eight servings):
chickpeas – 240 g; olive oil – 80-100 ml; lemon – 1 piece; tahini (sesame paste) – 2-4 tablespoons. l.; garlic – 4 cloves; pine nuts – 4 tablespoons. l.; salt, ground black pepper – to taste.
Photo: istockphoto.com/Sedaeva
Preparation:
Soak the chickpeas for eight hours. Then rinse it, put it in a saucepan and cook it in water until soft for about an hour. Cool the chickpeas and do not throw away the water in which they were boiled. Transfer the chickpeas to a blender, add the minced garlic cloves, lemon juice and tahini. Grind until smooth. Then add olive oil, salt and pepper. Blend again with a blender. If the hummus is too dense, thin it with olive oil or the water in which the chickpeas were cooked. Toast the pine nuts in a dry skillet until golden. Place the hummus in a bowl, add the olive oil and walnuts.
Also read:
8 healthy snacks that you can prepare with only two ingredients
Creamy Zucchini Soup
Zucchini season begins in early June. Take note of the quick and healthy cream soup made with this vegetable. By the way, 100 g of the product contains only 16 calories, which is adequate for dry nutrition.
Ingredients (for two servings):
zucchini – 400 g; cream – 100-200 ml; curry (powder) – 1/4-1/2 tsp; fresh dill – 2-3 sprigs of bread – 15 g;
Photo: istockphoto.com/vovashevchuk
Preparation:
Grate the zucchini. It is not necessary to peel them and remove the seeds: this is done as a last resort if the zucchini is overripe and the seeds have hardened. Transfer the grated zucchini to a saucepan. Add water until it almost covers the vegetables. Cover with a lid and simmer for five minutes. Zucchini should be cooked, but not turned into porridge. Beat the finished vegetables with a hand blender until puree. Add salt, cream and curry powder. Stir until smooth. Sprinkle the dill over the creamy zucchini soup, add the croutons and serve immediately.
Celery salad with fruit
Celery is a blessing for those who want to lose weight. It contains a lot of water and fiber, which prolongs the feeling of satiety. Smoothies and juices are normally prepared from this vegetable, but we suggest making a sweet salad.
Ingredients (for six servings):
celery root – 1-2 pieces; canned pineapple – 100-150 g; apples – 1-2 pieces; raisins – 50 g; lemon juice, salt and sugar (optional) – to taste; decor.
Photo: istockphoto.com/pilipphoto
Preparation:
Peel the celery roots and grate them to obtain Korean carrots. Sprinkle with lemon juice – this will help them retain their color – and mash with salt until smooth. Peel and remove the seeds, cut into pieces and also sprinkle with lemon juice. Cut the pineapple into large pieces. and dry on a napkin. Place all the ingredients in a salad bowl. Add salt, sugar and vegetable oil. Mix well and decorate with cranberries.
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