This salad is a perfect post-workout recovery meal.
Personally, I like to chew my food, so I rarely make smoothies.
Current research shows that as long as you eat a balanced meal within 1-2 hours of your workout, your body will assimilate the nutrients as you desire: you'll digest protein into amino acids that will build your muscle, the carbohydrates will replenish muscle glycogen and assist with protein synthesis, and contrary to some popular beliefs - the fats (in this case, a little cheese, pine nuts, and olive oil) - will NOT interfere with these processes. Instead, you will feel more satiated.
The actual recipe for the image here is below, AND I've also given you a great Salad Template below the recipe to build your own recovery meal or create an amazing meal filled with foods that create an empowered mind, body, and spirit.
Reminder: Most of my recipes use hand measurements instead of metric measurements. This is because your hand is unique to you, and you can create a balanced meal with it generally assuming the following:
1 Palm = 1 serving of protein at ~20-30 grams
1 Fist = 1 serving of veggies
1 Cupped Handful = 1 serving of carbohydrates
1 Thumb = 1 serving of healthy fats
Note that these serving sizes are only meant as a guide or starting point for creating a healthy meal, and that you may want or need more than one serving of each of these in any given meal - it will depend on so many factors.
Salad Greens garnished with Blueberries, Pine Nuts, and Lemon
2 large hard boiled eggs (~ 1.5 of my palms)
1 Fist of mixed salad greens
1/2 cupped handful of cherry tomatoes
1/2 cupped handful of shredded carrots
1/2 cupped handful of arugula and clover sprouts
1/2 thumb gorgonzola cheese
1/2 thumb toasted pine nuts
1/2 thumb extra virgin olive oil
A couple tablespoons of fermented red cabbage for my gut health 🙂
A little squeeze of lemon juice
Arrange or mix that good stuff together and eat it.
Protein ~ 18 g
Carbs, Fats: I'm not sure, I don't calorie count, but it's balanced and perfect for me after going on a 2.5 hour bike ride with about 2,000 feet of climbing.