Recipes from Top Athletes: Four Top Tips

Do you ever ask yourself what top athletes actually eat? How do they manage to remain fit enough for both training and competition? One thing is for sure, nutrition plays a large role. With this in mind, we wanted to share our top athletes’ favourite recipes with you. Here are their best food-related tips: from athletes, for athletes – but equally for anyone who seeks healthy and tasty food!

Sebastian Kienle (Triathlon)

Dish: “Mediterranean” spinach gnocchi in tomato sauce. Ideal for carb-loading. Serves either four starter portions or two main courses.

What you need:

  • 600 g floury potatoes for boiling
  • 500 g fresh spinach
  • 500 g tomato passata
  • 150 g (wholemeal) flour
  • 1 egg
  • 1 onion (small to medium)
  • 1 garlic clove
  • 1 tbsp. oil (e.g. virgin olive oil)
  • 1 tbsp. tomato paste
  • 1 tbsp. Mediterranean herbs (e.g. dried thyme, oregano, basil)
  • 2 tbsp. pine nuts
  • ½ bunch of basil
  • 3 l grape juice
  • Nutmeg, pepper, sugar, (sea)salt

Here’s how:

1.) Gnocchi dough:

Either boil the potatoes in salt water for 20 minutes or steam them to preserve their nutrients. Wash the spinach and place it in a pot for a few minutes with some boiling salt water. Drain the spinach and chop it finely. Peel the potatoes while they are hot and then mash them or press them through a fine sieve or a potato press. Finally, mix in the egg yolk, flour and spinach, and season with a pinch of salt. Let the dough rest for about an hour. 

2.) Tomato sauce:

Dice the onions and finely chop the garlic. Put 1 tbsp. of oil in a pot and sauté the onion and garlic until the onion is translucent. Add the tomato paste and deglaze the pot with some grape juice. Next, add the tomato passata and the Mediterranean herbs. Season with salt, pepper and nutmeg, and add a pinch of sugar. Allow the sauce to simmer gently for about 30 minutes, stirring occasionally.

3.) Toast the pine nuts in a dry frying pan over a medium heat. Stir or shake the pan from time to time until the pine nuts are an even golden-brown colour. Take a portion of the gnocchi dough and roll it out on a floured surface into a sausage-like shape. Cut the dough into pieces about 1 cm in size. Roll these pieces into oval balls and press every ball lightly with the tines of a fork until the marks are visible on each piece – this gives the dough its typical gnocchi appearance.

4.) Bring a large pot of water to the boil, add the gnocchi, and reduce the heat to a simmer. As soon as the gnocchi pieces rise to the surface, they are ready. Rinse the basil leaves in water. Arrange the spinach gnocchi with the tomato sauce on a plate and garnish with pine nuts and basil. Bon appétit!

Rafal Lipinski (Basketball)

Dish: Chicken stir-fry with shiitake and cashews. A light and tasty treat from the wok. Serves four as main course.

What you need:

  • 4 chicken breasts
  • 250 g white rice
  • 180 g shiitake mushrooms
  • 100 g carrots
  • 1 red or yellow pepper
  • 60 g unsalted cashew nuts
  • 1 bunch of spring onions
  • 1 red chili
  • 1 garlic clove
  • 50 ml peanut oil
  • 7 tbsp. soya sauce (dark)
  • 2 tbsp. sugar
  • 2 tbsp. flour

Here’s how:

1.) Cook the rice in a big pot with water according to the packet instructions. Slice the chicken breasts into thin strips. Wash the shiitake mushrooms (ideally with a mushroom brush) and chop finely. Slice the spring onions into 2-3 centimetre pieces at an angle for a special look. Peel the carrots, halve them lengthways (depending on the size) and, as with the spring onions, chop them into 2-3-centimetre pieces (again at an angle). Finally, you can halve the peppers and slice them into pieces.

2.) Coarsely chop the cashew nuts. Deseed the chili and finely chop it. Slice the garlic into thin pieces. In a small bowl, add the soya sauce and the sugar and stir them until the sugar has completely dissolved. 

3.) Coat the chicken strips in flour. Heat up the peanut oil in a wok. Shake any excess flour from the chicken strips and add them to the wok as soon as the oil has heated up. Fry the chicken while stirring regularly. Once cooked, remove the chicken from the pan and pour out most of the oil from the wok.

4.) Next, add the shiitake, carrots, pepper, onion, chili and garlic to the wok and fry them for about 3 minutes. Stir frequently to avoid burning. Add the soya sauce and cook for a further 1-2 minutes.

5.) Finally, add the chicken strips and cashew nuts and mix it all together. Serve and enjoy!

Lukas Knopf (Mountain Biking)

Dish: Teriyaki salmon with broccoli and rice. Serves four as a main course.

What you need:

  • 4 salmon fillets (approx. 150 g each)
  • 500 g broccoli florets
  • 250 g white rice
  • 60 ml soya sauce (dark)
  • 20 ml mirin or sake (Japanese rice wine)
  • 30 g brown sugar
  • 3 cloves of garlic, diced
  • 1 tbsp. freshly grated ginger
  • 1 tbsp. corn starch
  • 2 tbsp. honey

Here’s how:

1.) Rice:

Cook the rice in a big pot with water according to the packet instructions. Whisk the starch and 60 ml of water together in a small bowl or cup.

2.) Teriyaki sauce:

Add some soya sauce, rice wine, garlic, ginger, brown sugar and honey to a small pot with 250 ml of water and cook on a medium heat. Stir in the whisked corn starch for 2 minutes, until the sauce is thick enough and sticks to the back of a spoon. Leave the sauce to cool to room temperature.

3.) Salmon:

Heat the oven to 200 degrees Celsius. Place the salmon fillets on a lightly greased baking tray and pour the teriyaki sauce over it. Bake the fish for about 15 minutes until the fillets can be gently separated with the back of a fork.

4.) Broccoli:

Place the broccoli florets in a steamer, or in a sieve over a pot of boiling water. If doing the latter technique, be careful not to let the broccoli touch the boiling water. Place a lid over the pot and sieve and leave the broccoli to steam for about 5 minutes until it is cooked and a bright green colour. 

5.) Place the teriyaki salmon and the rice on a plate alongside the broccoli florets. Bon appétit!

Johannes Moll (trail running)

Dish: Beetroot soup. Serves 4 as a starter.

What you need:

  • 3 oranges
  • 2 onions (medium to large)
  • 400 g beetroot (cooked or fresh)
  • 800 ml chicken stock (homemade or store-bought)
  • 2 tbsp. oil (e.g. virgin olive oil)
  • 1 tsp. sugar
  • Salt, pepper

Here’s how:

1.) Peel (also remove the white pith) and fillet an orange. Juice the other two oranges and leave to the side.

2.) Dice the onion and slice the beetroot. Cooked beetroot can be sliced easily. Uncooked beetroot needs to be boiled for 60 minutes in water, allowed to cool, and then peeled and sliced. If short of time, it’s best to boil them the day before and store them in the fridge overnight.

3.) Heat 2 tbsp of oil in a wide pot. When hot, add the diced onions, sauté them, and add 1 teaspoon of sugar to caramelise. Then add the orange juice and the beetroot pieces.

4.) Let the whole thing cook until the liquid has reduced and then add 800 ml of chicken stock. Let the soup simmer on a low heat for 10 minutes.

5.) Puree the soup and season it according to taste. Dish up the soup in pre-warmed bowls and garnish with the orange fillets. Enjoy!

Original Blog Here: https://www.powerbar.eu/en_GB/blog/all/recipes/4-top-athletes-share-their-favourite-recipes

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