Whether you’re injured or recovering from an intense training session, nutrition is paramount in recovery. Food is critical to our health and repairing our bodies. Both the body and the mind can be enhanced (or hindered) by what we eat. This plant based recipe contains a list of nutrient dense foods to support healing and recovery.
INGREDIENTS
1 tbsp coconut oil
2 garlic cloves
4-5 celery stalks (with leaves)
1 small yam
3 large carrots
1 big thumb-sized chunk turmeric root
2 tbsp curry powder
3/4 c broccoli
3 c spinach
1 c kale
1/2 c cilantro, roughly chopped
1/4 c sunflower butter
1 tsp pink himalayan salt
5 c boiling water
1 c quinoa
1/2 tsp ground pepper
METHOD
Melt coconut oil In a large pot
Roughly chop yam, carrots, garlic, and turmeric; add to the pot, stirring occasionally, until softened, 4 to 6 minutes. Stir in curry powder, salt and pepper.
Add broccoli, kale, spinach, cilantro, and sunflower butter to the pot.
Boil your water in a kettle, and pour water over ingredients in the pot. Stir together, reduce to low heat and cook until tender, about 15 minutes.
BLEND
Now that everything has cooked down a bit, transfer the soup into your Vitamix. Be careful if you do this while it's hot...
When your soup is blended evenly (not too much!), transfer it back to the pot, bring to boil and add your quinoa.
Reduce to simmer for approx. 20min.
TO SERVE
Pour your curry into bowls and top with fresh avocado, sunflower or pumpkin seeds, a drizzle of extra-virgin olive oil and a pinch of pink salt
Store the remaining curry in mason jars for quick meals.
NOTES: *If you don't have sunflower butter, you could use pumpkin seed butter or almond butter. *Don't cook the curry longer than suggested, as you want to maintain as many nutrients as possible.
NUTRITIONAL HIGHLIGHTS
Celery – Rich in blood clotting, bone metabolism, and blood calcium regulating Vitamin K, collagen synthesizing and soft tissue healing Vitamin C.
Garlic– Full of bone-healthy manganese and cell-protecting antioxidants, mood-boosting Vitamin B6 and immunity-strengthening Vitamin C.
Kale – For athletes, the iron in Kale will transport oxygen to various parts of the body. The Vitamin B6 in Kale will help maintain healthy nervous and immune systems.
Spinach – One of the most nutrient-dense foods on the planet, this endurance enhancing leaf is full of iron, contains cancer fighting antioxidants, Vitamin A, Vitamin K, and 40% of your magnesium requirement daily. Whoa yeah baby let’s get it on!
Carrots – Loaded with collagen synthesizing and soft tissue healing Vitamin C, cell-growing and free-radical fighting Vitamin A.
Turmeric –This long lost zesty relative of ginger has an impressive list of uses and benefits. Turmeric is a powerful anti-inflammatory and antioxidant.
Broccoli – Broccoli is full of free-radical fighting Vitamin C and is a good source of phytonutrient flavonols, particularly endurance-enhancing Quercetin.
Cilantro – Cilantro is one of the richest herbal sources for vitamin K; provide about 258% of daily recommended intake. Vitamin-K has a potential role in bone mass building. —recovery faster from injuries!
Yam – Yams are made up of complex carbohydrates and dietary fiber allowing for slow uptake to keep blood sugar levels steady. Yams have healthy skin promoting and bone strengthening vitamin A.
Quinoa – Essential nutrients for muscle recovery, one cup of quinoa delivers minerals, fiber, antioxidants, enzymes, all nine essential amino acids and nine grams of protein, making it one of the most complete foods in nature. Iron-rich quinoa helps the body produce energy and helps the blood deliver oxygen to muscles. Particularly critical for female and endurance athletes who are often iron-deficient.
Sunflower Butter – High in free-radical fighting Vitamin E and Digestion-aiding fibre and blood-boosting iron.
Pink Himalayan Salt – Containing at least 84 naturally occurring trace elements in their natural mineral form, the benefits of natural Himalayan Crystal Salt range from Regulating the water content throughout your body and promoting healthy pH balance in your cells to preventing muscle cramping and aiding in proper metabolism functioning.
Coconut Oil – Loaded with natural pH feeding electrolytes, immunity and energy enhancing lauric acid and fat burning MCTs.
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