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Nutrition, Sauces and Dressings

Nuts are great for making various different plant based dishes. They are especially handy when it comes to making creams, sauces, milks or dressings. I came across this recipe in my plant based cookbook – The Plantpower Way and thought to give it a try.

After making it a couple of times I have grown a tendency to get addictive to this spread. It’s wonderful and can be used for various things. Spread it on a bread for an afternoon snack, use it as topping in your main dish or just serve it to your friends as a dip along with some crackers. This spread, rich in walnuts, is filled with antioxidants and the cilantro is also a great detoxifier.

Preparation:

  1. Add the entire bunch of cilantro, walnuts and olives to your blender
  2. Blend on medium speed and use a plunger attachment or spoon to carefully distribute the incredients
  3. You may need to stop blending and rearranging the ingredients until they get completely broken down
  4. Add small amounts of water to achieve a spreadable consistency
  5. Transfer to a small serving dish and top it up with a bit of olive oil
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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.

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