How to follow up the amazing post-workout banana-chocolate smoothie from last month? How about this great vegan, gluten-free recipe from Pulse reader Annie Shillington?
Mashing of ingredients about to begin.
After taking a quick glance over the ingredients, a couple of things struck us. Number one, this would get us back on the right nutritional track after eating one too many servings of steak tartare on a recent trip to France. Number two, what the heck is Nutritional Yeast? After consulting this appropriately named blog post, off to the local health food store we went where the mysterious ingredient was easy to find in the bulk section.
This was simple, fun and easy to make. There is something gratifying about mashing up so much colourful and nutritious stuff together to make a burger. Nope, this ain’t no average quarter pounder—especially when the only salsa on hand is extra-hot. We paired these with some goat’s cheese and a simple salad. Delicious.
As Annie points out in her notes below, these also make great leftovers. One was even consumed cold, without utensils, on a late-minute dash to yoga class. Just try that with a Big Mac.
“Because there is nothing raw in this mixture, it can be tasted during mixing to allow for personal adjustments and add-ins for spice/flavour level.
Serve on a whole grain bun, or alone with a side of veggies for an awesome meal the whole family with actually eat! Toppings (or just plain) are endless. Traditional ketchup, tomato, lettuce, are a hit, or try avocado and salsa for something different.
This burger is great cold or heated up the next day. It has carbs and a ton of vitamins and minerals from the sweet potato for energy/recovery, protein and fibre from the black beans and quinoa, and great flavour from the salsa, and extra B12 from the nutritional yeast. They are always a hit!”
Thanks Annie for the great recipe!!
Have a recipe? We’re always looking to try new, healthy, running-inspired recipes. Send them our way at [email protected].
By Beth Mansfield
This month’s sweet potato recipe got us thinking about those other orange-fleshed foods that are in plentiful supply at this time of year: squash. Similar to sweet potatoes, squash are a good source of beta-carotene, carbs and vegetable protein. So, when you’re done with the sweet potato and black bean burgers, try the pumpkin bar recipe at the end of this article.
Winter squash such as butternut, acorn squash, and pumpkins are all in the same family. Winter squash has a tough rind, which allows for storage during the winter months. Storing and preparing squash prolongs the vegetable's quality, ensuring it tastes as sweet and buttery as when you bought it. Squash contains many different nutrients, such as beta-carotene, vitamin C, potassium and fibre.
Health Benefits of Winter Squash
Weight Management Benefits of Winter Squash
Athletic Performance Benefits of Winter Squash
Carbohydrates and protein are important to working muscles, before, during and after training. Get ready for action with a pre-workout snack of pumpkin nut bars; refuel and rehydrate after training with acorn squash soup.
Pumpkin Nut Bars
Winter Squash - Nutrition Facts
(1 cup cooked, boiled, drained, without salt)
Approximate Calories 50-60 kcal Protein 2-3 grams
Carbohydrate 1-14 grams
Dietary Fibre 2-3 grams
Calcium 35-45 mg
Iron 1.2-1.5 mg
Magnesium 20-30 mg
Potassium 500-600 mg
Beth Mansfield is a Sport Dietitian and Exercise Physiologist. For more nutrition information from Beth and a list of upcoming sport nutrition workshops, visit www.peakperformance.ca.
Le Mot de Joe
We always like to hear from you about what’s working, and what you’d like to see covered in future editions of the newsletter. And we’re also interested in hearing your inspiring stories of athleticism and endurance. So don’t be shy!
Send your impressions, ideas and stories to [email protected].