Post Workout Meal: Salmon and Quinoa Salad

A post-workout meal should ideally include a good balance of protein and carbohydrates to help replenish energy stores and support muscle recovery.

Salmon and Quinoa Post-Workout Bowl

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or low-sodium chicken broth (for cooking quinoa)
• 1 lb salmon fillets
• 1 tablespoon olive oil
• 1 lemon, juiced
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 cups mixed vegetables (e.g., broccoli, cherry tomatoes, bell peppers)
• Fresh herbs (such as parsley or cilantro) for garnish
• Optional: Avocado slices for extra creaminess

Instructions:

1. Prepare Quinoa:
   • Rinse 1 cup of quinoa under cold water.
   • In a saucepan, combine quinoa and 2 cups of water or low-sodium chicken broth.
   • Bring to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is cooked. Fluff with a fork.
2. Prepare Salmon:
   • Preheat the oven to 400°F (200°C).
   • Place the salmon fillets on a baking sheet lined with parchment paper.
   • In a small bowl, mix olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper.
   • Brush the salmon fillets with the mixture.
   • Bake for about 12-15 minutes or until the salmon is cooked through and flakes easily.
3. Steam Vegetables:
   • Steam or lightly sauté the mixed vegetables until they are tender-crisp. This helps retain their nutrients.
4. Assemble:
   • In serving bowls, layer the cooked quinoa, steamed vegetables, and baked salmon.
5. 5. Garnish:
   • Garnish with fresh herbs (parsley or cilantro) and add avocado slices if desired.
6. 6. Enjoy:
   • Drizzle with additional lemon juice if desired and enjoy your delicious and balanced post-workout meal!

This recipe provides a combination of high-quality protein from the salmon, complex carbohydrates from quinoa, and a variety of vitamins and minerals from the vegetables, making it an excellent choice for refueling after a workout.