I just put together this bowl of canned salmon for myself and it totally hit the spot! A speedy post-workout protein injection. Canned salmon mixed with mustard and fresh basil, seasoned with salt and pepper. I would normally eat this over arugula, but we’re out of arugula so this will have to do.
‘Tis the season for organic purple sweet potatoes! David and I love having roasted sweet potatoes in the fridge, which make for a great post-workout snack and snack in general. And when we can get purple sweet potatoes? Even better! Purple sweet potatoes are wonderful — they are drier and denser than your regular sweet potatoes or yams, have a balanced sweetness and are packed with antioxidants. I like to chop them up in small pieces (about 1/2 in. by 1/4 in), coat them in cinnamon with a sprinkling of cayenne, garlic powder and salt, and roast them with coconut oil. The coconut oil and cinnamon highlight the sweetness of the potatoes, while the garlic powder, cayenne and salt bring out the savory qualities. I eyeball the spices, and roast them at 400F until the potatoes are cooked through. A fork test always works best to make sure the potatoes are cooked. Today, I chopped up 3 large purple sweet potatoes, tossed them in cinnamon, cayenne, garlic powder and some salt, and plopped on about 3 tablespoons of coconut oil.
I find it easier to toss the whole mixture together once the coconut oil melts in the oven after a few minutes. Once in the oven, I mix the potatoes around every so often, making sure that the pieces are coated evenly with the coconut oil, and roast them for about 45 minutes.
Voila! I sprinkle a little bit more salt once the potatoes are out of the oven. The potatoes keep very well in an air-tight tupperware for a week or a bit more. They are great cold, and I eat them after my workouts or when I’m craving something sweet. Roasted sweet potatoes have become our must-always-have foods in our fridge these days, and we LOVE them!
For my post-workout lunch, I like to make a Mediterranean-style tuna salad. I use a 5 oz. can of wild albacore tuna packed in water. The salad is very much the same as the sockeye salmon salad I make for David, but instead of mayonnaise I use a drizzle of olive oil.
To make the salad: drain the can, and put the tuna in a glass bowl. Add: about a half handful of capers, a stalk of scallion, finely chopped, juice of half lemon, and a drizzle of good quality, organic olive oil. Season with salt and pepper to taste. Mix well, and serve over salad greens… or eat with some sliced avocados and cucumbers, as I did for lunch today.
Sunday is our big workout day. And for our post-workout lunch we’ve recently taken to eating canned fish. David likes red sockeye salmon with bone and skin included, while I opt for wild albacore tuna, which is lighter.
For David’s sockeye salmon salad, I use a 7.5 oz can of wild caught Alaskan red sockeye salmon (Whole Foods brand).
To make the salad: Drain the can, and put salmon in a glass bowl. With a fork, mix the salmon well, making sure that the bones and skin are blended into the meat (basically, mush well).
Add: a half handful of capers, one scallion stalk, finely chopped, a tablespoon of mayonnaise, and the juice of 1/2 lemon.
Mix well, and season with salt and pepper to taste. Serve with salad greens, or for extra protein — as in David’s case — some sliced avocado and cucumbers.
The salad is simple, delicious, and a great way to get a boost of protein as well as calcium and good fats!