Today I have a delicious recipe for a recovery snack.. I call it Winter Greek Yogurt Bowl because I’m using seasonal citrus, frozen wildblueberries and a teaspoon of maple syrup. After 40 minutes of resistance training, this recovery snack provides the protein necessary for muscle protein synthesis ( 30 grams of protein). Not only is it high in protein, it’s also great source of fiber and provides 60% of the daily value for vitamin C and 30% of the daily value for calcium (based on a 2000 calorie diet).
This winter, don’t hibernate from a healthy lifestyle and remember, small changes made consistently will ultimately lead to more positive days and less frustration than multiple changes made all at once.
By posting this recipe I am entering a recipe contest sponsored by the National Pasta Association and I am eligible to win prizes associated with the contest. I was not compensated for my time.
When I say pasta, what do you say? Probably not breakfast, am I right? How about recovery? Today I am sharing a recipe for a pasta meal that’s both a post workout meal and a perfect way to start your day! But before I get to the recipe, let me explain how you can shape a healthy lifestyle by capitalizing on the versatility of pasta:
• Use it as a foundation for healthy meals, including breakfast.
• Time it after a bout of cardio exercise as a recovery measure for refueling muscle energy and preparing your body for its next training session.
• Pair it with lean proteins and vegetables for delicious tasting combinations that are healthy, easy and budget savvy.
After an early morning run last Saturday, I put the adaptability of pasta to work in an outstanding breakfast. It was a perfect way to recover from my workout.. just the right amount of carbohydrates (for refueling muscle energy), protein (for building and repairing muscle tissue), and healthy fats (for cardiovascular health and taste). Feeling good about my new found way to enjoy an early morning recovery meal, I made it again Sunday morning. And as the saying goes, if it happens twice, it will happen again.
What recovery meal or breakfast food do you enjoy that includes pasta?
can (28 oz. ) whole peeled tomatoes with juices, lightly crushed
Sea salt and Black pepper to taste
box spaghetti (about 8oz )
packed cups baby spinach leaves, finely chopped
cup grated Parmesan cheese
Tablespoons extra-virgin olive oil
for cream sauce
cup grated Parmesan Cheese
tablespoons skim or low fat milk
teaspoon sea salt
large pastuerized eggs
1. Preheat oven to 400 degrees F.
2. In a 12 inch cast iron skillet, heat olive oil over medium heat. Add onion and cook until softened, stirring occasionally. Add garlic, fennel and paprika and cook while stirring, about one minute or until fragrant.
3. Add tomatoes and simmer, stirring occasionally, until mixture begins to thicken, about 5-7 minutes. Season to taste with sea salt and pepper. With the back of a spoon create 4 pockets in the tomato sauce.
3. Bring a large pot of salted water to a boil over high heat. Add spaghetti and cook until tender but still firm to the bite, stirring occasionally, about 8 minutes.
4. Drain the pasta and place in a large bowl. Add spinach, cheese, oil and salt. Toss well until spinach is wilted. Set aside.
5. Beat Parmesan cheese, milk , salt and egg together in a medium bowl until smooth. Pour sauce over the spaghetti mixture and toss to combine.
6. Twirl 1/2 cupful of the spaghetti mixture around tongs or a large fork to form a pasta nest.
7. Transfer pasta nest to skillet with tomato sauce (in pocket created).
8. Repeat making 3 more pasta nests and placing in tomato sauce.
9. Add one whole egg to each pasta nest and transfer skillet to the oven. Bake until the egg whites are set and the yolks still runny, about 8 minutes. Season with salt and pepper.