Food & Drink, News, Recipes

Recipes: World Avocado Organization Helps you Boost your Olympic Performance with the Right Nutrition

Avocados offer a powerhouse of nutrients ideal for optimal athletic performance. They are rich in healthy fats, fibre, vitamins and minerals, all of which are essential in supporting energy metabolism, muscle function, and recovery. Try these pre and post-workout recipes to boost your sports performance.

Avocado Power Bowl
(Serving: 2)

Top tips: This recipe is easily scaleable to meet your specific needs – any extra may be frozen for future use. Remember to always try new foods/recipes during training rather than on the day of an event.

Ingredients:
1 small ripe avocado
100g fresh or frozen mango
1 handful spinach
1 small ripe banana
2 tbsp ground almonds
125ml milk of your choice/coconut water

Optional:
Tsp of honey to taste

Toppings:
Kiwi, sliced
Almonds (flaked)
Berries
Pomegranate seeds
Fresh mint leaves
Equipment: Blender

How to prepare:

1. Put the avocado, mango, spinach, banana, ground almonds and milk in a blender and whizz to a creamy, smooth consistency. Add honey if you like.
2. Adjust the consistency to your liking by adding a splash of water or milk.
3. Divide between two bowls and add toppings of your choice.
4. If you intend to store or freeze your smoothie, add a squeeze of lime or lemon juice to preserve its colour and vibrancy.

Nutritional information: Per Serving: 281 kcal, Fat 18.4g, Saturates 3.8g, Carbs 19.2g, Sugars 17.5g, Fibre 3.7g, Protein 7.8g, Salt 0.09g

Avocado Recovery Plate
(Serving: 2)

Top tips: This recipe is scale-able so you can adapt it to meet your specific training needs. Prepare the recipe ahead of time, so it’s ready to eat for optimal recovery. The recipe makes a batch of 8 corn cakes – any extra can be frozen for future use.

Ingredients:
2 chicken breast fillets
2 tsp paprika
Salt and pepper
Avocado oil

Corn Cakes:
450g sweet potato (peeled and grated)
100g plain flour
85g sweetcorn kernels (frozen or canned)
Chives (chopped)
1 medium egg
1 tsp chilli flakes
Avocado oil for frying

Dressing:
1 small avocado
120g Greek yoghurt
1 tbsp lemon/lime juice
1 spring onion (chopped)
Pinch mustard powder
Splash of milk

Salsa:
200g pineapple (cut into small chunks)
½ avocado (diced)
1 kiwi (diced)
2 spring onions (chopped)
½ small red chilli(chopped)
Fresh coriander leaves
1 tbsp lemon/lime juice

Salad:
Mixed leaves
Cucumber
½ Avocado
Radishes
Fresh herbs

Equipment:
Food Processor or box grater
Hand blender

How to prepare:

1. Put the paprika and seasoning in a bowl, massage a little avocado oil onto the chicken breasts and evenly coat them in the spice mix. Place on an oiled baking tray and bake in the oven at 180C/160C fan for 18-20 minutes. When cooked, leave to cool, then slice ready to serve.
2. Once you’ve grated your sweet potato squeeze out any excess liquid, place in a bowl and season generously. Add the flour, sweetcorn, chives, egg and chilli flakes and combine well. The mixture should start to bind, if not add another tablespoon of flour. Shape into 8 corn cakes.
3. Heat some avocado oil in a pan and fry your cakes in batches – the cakes will need about 3-4 minutes on each side. If you intend to eat straight away, keep the cakes warm in a low-temperature oven, alternatively reheat in a pan or enjoy them cold.
4. To make the dressing, scoop the avocado into the bowl of a hand blender, add the yogurt, lemon or lime juice, spring onion and a generous pinch of mustard powder – blitz to a creamy consistency – add a splash of milk if necessary.
5. Combine the salsa ingredients, mixing well.
6. Serve the chicken and corn cakes with a mixed salad, salsa and a generous serving of avocado dressing.

Nutritional information:
Per Serving: 887kcal Fat 29.6g Saturates 6.7g Carbs 109.5g Sugars 30.9g Fibre 18.4g Protein 36.5g Salt 1.25g

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