LifeSport Recipes: Burgers to Smoothie

Lean Buffalo Burger and Sweet Potato Wedges

By Paul Regensburg

When: Recovery and/or Fuelling Dinner

Why: Buffalo Burger: Red meat is rich in Iron and it is difficult to get the same amount and quality of iron from other sources.  Buffalo meat is a great source of iron while being extremely low in saturated fat, cholesterol and calories – it is even leaner than white meat chicken.  It is also an excellent source of high quality protein, B vitamins, high in omega 3 fatty acids and zinc.

Iron is an essential ingredient for the endurance athlete because it:

§  Carries oxygen around the body in haemoglobin found in the blood

§  Is essential for the production of energy in the body from nutrients

§  Ensures a healthy immune system

§  Helps prevent of anaemia, which occurs when there is too little iron in the body leading to low iron stores and iron deficiency

Why: Sweet Potato Wedges: Potatoes are rated as a Grade A source of carbohydrate and is the preferred choice of fuel for the body and a rich source of energy.  Potatoes digest and absorb quickly (like a simple carbohydrate), but have all the benefits of complex carbohydrates, breaking down more slowly into glucose thus providing a gradual steady stream of energy.

Recipe: Buffalo Burgers

Ingredients (makes 2-3 burgers):

–          3/4 lb fresh ground bison meat

–          1 red onion (chop about 1 tablespoon for meat and slice desired amount for topping the burger)

–          2 cloves of garlic

–          3 tablespoons Olive Oil

–          Kosher salt and black pepper to taste

Toppings:

–          Whole-wheat hamburger buns

–          1 tomato

–          Mixed-leaf lettuce

–          1 avocado

–          Sliced pickled beets

–          Cheddar cheese

–          Desired condiments

Method of Preparation
In a small bowl, thoroughly mix the following ingredients: bison meat, olive oil, chopped garlic, red onion and seasonings. Form meat into 3/4″ patties and set aside. Before grilling, prep all toppings. The bison meat taste best when served medium to medium rare. Heat grill to 170F (low-medium heat) and grill patties for about 12 minutes depending on your grill. Place cheese on the patties during the last minute.

Recipe: Sweet Potato Wedges

Ingredients:

–          1 ½ lbs Sweet potatoes (about 4) cut lengthwise into thick wedges

–          2 tbsp. Olive oil

–          1 tbsp. Toasted sesame oil

–          1 tbsp. Sesame seeds

–          Sea salt

–          Coarsely torn or chopped cilantro for garnish

Method of Preparation:

Preheat oven to 400 degrees.  Arrange the potato wedges in a single layer on a baking sheet. Sprinkle the wedges with olive and sesame oil, sesame seeds and salt. Roast for 35 minutes, or until tender.

Paul Regensburg is currently a senior coach and partner with LifeSport Coaching. Paul holds the highest possible level of coaching certification in triathlon; a National Coaching Institute Diploma and Triathlon Master Coach designation. He coaches athletes of all levels from beginner to Olympian.

Eggs & Ezakiel Bread and Almond Milk Smoothie

by Chris Thomas

Eggs & Ezakiel Bread

What: 3 Poached Eggs Over Ezekiel Bread with Mixed Veggies

When: About two hours before a long bike, best with black coffee

Why: This breakfast is easy to digest, tastes good and is great for sustained energy during the long bike to follow. The eggs provide a great source of protein and nutrient density for the body, while the Ezekiel bread and veggies are a great source of carbs. Ezekiel bread is good because it’s all natural, organic, low glycemic, flourless and has no preservatives. And, of course, the coffee gets you going.

Recipe

Ingredients:

–          3 large eggs

–          Mixed Fresh Veggies

–          2 Slices Ezekiel Bread

Almond Milk Smoothie

What: Almond Milk Smoothie

When: After a long or intense session

Why: Immediately replenishes vital protein and carbs in an easy to digest, good tasting drink. I add the oatmeal to add some carbohydrate calories and help to feel full.

Recipe:

Ingredients:

–          Almond milk

–          Whey protein (or hemp for lactose intolerant people)

–          Frozen mixed berries

–          Banana

–          Steel cut oatmeal

Method of Preparation:
Blend ingredients together and enjoy.

Chris Thomas is an in demand coach and currently one of the best age group athletes in the world. In addition to being a father and an accomplished athlete, Chris runs a training centre in New York.  Being a competitive athlete, Chris recommends some choices for athletes on the go, like him.