Your address will show here +12 34 56 78
Breakfast, Nutrition

This scrambled tofu reminds me a of the classic scrambled eggs, it’s rich in aromas and herbs and a perfect breakfast or “hangover snack” 😉 I am usually not a big fan of tofu and don’t use it much but I have come along a really good local organic fermented soy product which tastes excellent in this combination. 

The recipe idea comes from one of my favourite cook books – The plantpower way. I like the simplicty of it and at the same time the richness in taste and flavour. 

Preparation:

  1. Prepare the secret tomato sauce. Heat the cherry tomatoes in a hot pan for a few minutes and then throw all the incredients into a high speed blender and blend for 1 minute on high
  2. Heat garlic with olive oil in a hot pan just until garlic starts to turn brown. Use your hands to put in small pieces of the tofu
  3. Stir it well and let it cook for 1-2 minutes
  4. Add secret tomato sauce, basil and tamarin sauce and let it cook for anotgher 3 minutes.
  5. Add nutrional yeast and water and let it cook for another minute
  6. At the end sprinkle some cherry tomatoes and basil on top

 

 

0

Breakfast, Nutrition

This is one of my favorite breakfasts if I have a big training day ahead of me. It’s porridge, made with quinoa and oats, topped up with goji berries, cacao nibs, blend of berries and a banana. It’s easy to make. I usually prepare it the day before if I haven’t got too much time in the morning.

Prep Time: ~10-15 minutes

Preparation: Rinse quinoa and cook with a 1:2 ratio of quinoa and water. Do the same with the rolled oats.

Once the quinoa and oats are cooked mix them together and add 1 cup of coconut milk. Cook for another few minutes on low heat and add the coconut oil and almond nut butter.

Once cooked put the porridge into a serving bowl and leave a hole in the middle where you add the goji berries and cacao nibs. Add your berries and cut the banana into small pieces and add on top. Sprinkle the porridge with the hemp seeds. Enjoy 🙂
Tip: To get more nutrients out of your quinoa soak over night and don’t cook.


0

Nutrition

I like to keep things simple when it comes to my daily meals and stick to the same things most of the time. My eating habits are straight forward and 99 percent of the time I eat the same things every day for breakfast and lunch.

I have the same snacks throughout the day and my dinners are usually little effort meals or left overs from the weekend. Once or twice a week I eat out and on the weekends I usually spend a bit more time in the kitchen to try out new recipes and do a big cook up for the next week.

That saves me a lot of time pondering what to eat and and cook. I can rather focus on my training and work and don’t have to spend too much time thinking of what to cook and eat. Initially it takes a bit of planning but once you have your routine sorted you’ll be laughing how easy it can be 🙂

Food shopping is also down to a minimum. I get my organic fruits and vegetables delivered to my house once a week, on the weekend I do my round of grocery shopping by visiting the local farmer markets and organic shops to buy all my stuff I need for the upcoming week.

So that’s a typical day for me:

Breakfast
First thing in the morning is a glass of water with apple cider vinegar. Then I am onto my blender to make a big green smoothie. Usually when I blend my smoothie it is enough for 2 500ml drink bottles, so I have one for breakfast and take the other one with me to work.

If I have a day with less training ahead, I am just fine with my smoothie but most of the time I train twice a day so I add one of the following to my breakfast plan

  • Chia Pudding with berries or banana
  • Super Quinoa porridge
  • Steamed green veggies with mushrooms, avocado and nuts

Pre Breakfast
I usually train in the morning and consume my breakfast after I finish my workout. Except when I go for a long bike ride e.g., I have a solid breakfast before that. For shorter training sessions (up to 1h) I consume a little bit before I go out. I call it a “pre breakfast” meal. This could be

  • dates with some coconut oil and agave syrup (great for your intense interval sessions)
  • An energy bar (I make my own energy bars. Will post a recipe soon)
  • UCAN superstarch sports drink
    (this is my favorite source of solid carbs that I also use for my races. More info about UCAN can be found here)

Snacks
While I am at work I consume little snacks throughout the day. They are the same every day

  • Handful of different nuts (almonds, walnuts, cashews, brazil nuts… make sure they are all raw, no roasted nuts)
  • Dried fruits (I love dried apricots and figs)
  • 1-2 pieces of fruits
  • Smoothie I made for breakfast (usually a great thing in the afternoon for some extra energy)

Lunch
I have a big fat salad for lunch. Every day! Simple as that. I usually prepare a batch of salad boxes at the start of the week, so I don’t have to waste too much time every day preparing them. My salad consist always of the following

  • Layer 1: Lettuce
  • Layer 2: one or more of the following: tomatoes, avocado, cucumber, capsicum, olives, apple, mango, sauerkraut
  • Layer 3: sprinkle with some seeds (chia, hemp or flax seeds)
  • Layer 4: olive or avocado oil (put the oil on top of the salad in the morning to avoid the salad going too mushy)

Dinner

Dinner varies and it depends on what I cook on the weekend. I have a handful of nice recipes that I prepare on a weekly basis but I also try to experiment and find new ideas for meals.  It usually lasts me until the middle of the week. Dinner is the time for me to take in my carbohydrates and protein to replenish my body after my training sessions. It is usually based around the following:

  • Legumes (beans, peas, lentils)
  • Grains (rice, quinoa)
  • Non-starchy vegetables (asparagus, broccoli,cauliflower, cucumber, spinach, mushrooms, onions)
  • Starchy vegetables (e.g. sweet potato, pumpkin)

That’s pretty much it. So again nothing fancy or too complicated. I like it simple and I feel my body adapts to this very well otherwise I wouldn’t see such big improvements in my energy levels, recovery, performance, overall well being, sleep, alertness, concentration etc…). I have hardly any food cravings or feel like I am starving. I also think that having multiple small meals a day is better than having 1-2 big meals as you don’t feel as tired and your body doesn’t have to work as hard to digest.

0

TRI Holistic Free Newsletter
Sign up now to get the latest news delivered to you
We respect your privacy.