Eating after a heavy workout is just as essential to your health as your fitness regimen. If you like scheduling your exercise routine right before lunch or dinner, a post-workout meal will not only aid your weight loss goal but also help you regain energy and maximize recovery. But that’s not a free pass to binge on sugary and fatty dishes. Choose a balanced combo of carbs and protein.
No need to be wary about frying or sautéing your dishes your dishes though, Golden Fiesta offers a wide selection, such as palm, canola, corn, and soya. As the number one branded cooking oil in the Philippines, they help homecooks prepare high quality dishes without any compromise on health.
Here are healthy post-workout recipes you can make at home.
Easy Chicken Shawarma
Just like the one from your favorite food court!
Ingredients: 350 g chicken breast fillet or chicken thigh fillet (cut into thin strips), 3 Tbsp plain yogurt, 100 g lettuce (sliced), 1 small cucumber (seeded and sliced), 1 medium white onion (cut into cubes), 2 pcs tomatoes (seeded and sliced), 8-10 pcs whole-wheat pita bread or flour tortillas, and GOLDEN FIESTA Canola Oil
Ingredients for marinade: 1 & ½ packs (4 g pack) Wow Sarap All-in-One Seasoning Granules, 1 and ½ Tbsp UFC Curry Powder, 1 tsp UFC Chili Powder, ¼ tsp UFC Ground Pepper, ½ tsp UFC Iodized Salt, ¾ tsp cumin powder, 2 cloves garlic (crushed finely), and 2 pcs finely chopped shallots
Ingredients for sauce: 2 cloves garlic (minced), ¼ cup plain yogurt, and 1-2 Tbsp GOLDEN FIESTA Canola Oil
Procedure: Mix chicken with marinade. Cover and marinate for 30 minutes in the refrigerator. Heat 2 tbsp Golden Fiesta oil in pan. Put 1/3 of chicken pieces in pan (avoid overcrowding otherwise moisture will come out). Saute until brown. Set aside. Mix sauce ingredients well. To serve, heat tortilla in pan. Line with lettuce leaves. Arrange chicken and other vegetables. Spread with sauce. Roll it up. Serves 1.
Curry Tuna Pie
Have it as a snack or pair it with a side salad to make it a full meal.
Procedure: Mix and simmer the tuna, corn, carrots, mayo, egg, and bread crumbs in a pan. Add UFC Ready Recipes Curry mix. Flatten the wheat bread and slice the edges. Put a spoonful of the curry tuna mixture. Fold and seal the edges with a fork. Heat oil in a pan. Fry the pies until golden brown and serve. For an oil-free alternative, heat the pies in a toaster until golden brown and crispy. Serves 6-10.
Lutong bahay, just the way your mom makes it
Ingredients: ¼ kg sliced salmon (also try tuna, maya–maya, or talakitok), ¼ kg medium shrimps, 4 cups water, 1 pc onion, sliced, 2 tomatoes, sliced, 1 pc sili pansigang, ¼ cup sliced labanos, 1 tsp DATU PUTI Patis, 1 pack UFC Sinigang Sa Sampalok Mix, ¼ cup sliced okra, ½ cup kangkong leaves and stalks
Procedure: Combine water, onion, tomatoes, labanos, sili and Datu Puti Patis. Simmer for 5 minutes. Add fish, shrimps, and okra. Allow to simmer. Add UFC Sinigang Mix and kangkong. Simmer for 5 minutes or until cooked. Serves 2-5.
Restaurant-style, right in the comfort of your own home
Ingredients: 1 tbsp GOLDEN FIESTA Canola Oil, 4 pcs eggplants, cut each piece into 4, UFC Iodized Salt (to taste), 2 cloves garlic, crushed, 1 pc onion, sliced, ½ cup ground pork, ½ pc red bell pepper, cut into cubes, 2 tbsp SILVER SWAN Salted Black Beans (tausi), 2 tbsp DATU PUTI Oyster Sauce, ½ cup JUFRAN Sweet Chili Sauce, ¼ cup water, 1 tbsp SILVER SWAN Vinegar, 1/8 tsp UFC Ground Pepper, and 1 tbsp sliced green onions
Procedure: Season eggplants with UFC Salt. Fry in Golden Fiesta Oil until just cooked. Set aside. In the same pan, saute garlic, onion, and pork. Add remaining ingredients except for green onions and eggplant. Cover and simmer over low heat for 10 minutes. Add eggplants. Top with green onions. Serves 2-5.
Paksiw na Bangus With Tausi
Best enjoyed on rainy days
Ingredients: 1 pc (400-500 g) bangus, sliced into 5; 2 tbsp sliced ginger; 4 cloves garlic, crushed; 1 small pc onion, sliced; 2 pc sili pansigang; ½ cup SILVER SWAN Vinegar; and ¾ cup water
Procedure: Put ginger, garlic, and onion in a pan. Arrange the bangus on top. Add the remaining ingredients except for ampalaya. Simmer uncovered for 8 minutes. Add ampalaya. Simmer for another 5 minutes or until cooked. Serves 2-5.
When it comes to post-workout snacks or meals, make sure they’re consumed within two hours after your workout to help your muscles recover and replace their glycogen stores. Feel free to replace ingredients with healthier alternatives (ex. whole-wheat pita instead of regular flour pita bread, yogurt instead of mayonnaise, and stevia instead of sugar).
For more recipes to try at home, visit Nutriasia.com.