I know how it is… Train, eat, sleep, train, eat, eat, EAT!!!
We get hungry as endurance athletes and it’s so hard to find time to cook
delicious and healthy items for ourselves, let alone our families. As an
Ironman athlete myself, I know. And as a professional chef, I’ve
discovered easy and healthy ways to get the goods out of eating.
One great way of time managing the week is to plan your
weekly meals over the weekend. Put aside a few minutes, go through that
pile of recipes you have torn out from magazines and make a list of what’s for
dinner, even if it’s the same thing every day.
Cook for the week! Cook on one day for the rest, or
the majority, of the week. Cut up your chicken and salmon portions, cook
potatoes and rice, par-boil your veggies, make your pasta sauce. It’s an
easy way to make sure you always have something ready to heat up when you get
home late after a training session.
I’ve created a delicious and easy recipe that stands up to
your Tupperware for a few days, is deliciously healthy, and very simple to
make. I like to call it my Mixed Grain and Lentil Salad.
For me it’s the perfect side dish to any protein like Salmon, Chicken or
Beef. Another great thing about it is that you can eat it hot or
cold. I’m always on the go in my work so it’s easy to bring with me in my
cooler bag and eat in my car (not while driving, of course).
Let’s talk about the ingredients!
Quinoa: Quinoa (pronounced keen-wah) the “super grain”.
When cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored. Some
of the nutrients in quinoa include: Complete protein- Quinoa contains all 9
essential amino acids that are required by the body as building blocks for
muscles. Magnesium helps relax your muscles and blood vessels and effects blood
pressure. Quinoa contains high levels of this vital nutrient. Fiber- Quinoa is
a wonderful way to ensure that you consume valuable fiber that eases
elimination and tones your colon. Manganese and copper- Quinoa is a good source
of these minerals that act as antioxidants in your body to get rid of dangerous
cancer and disease-causing substances.(Source: Body-Ecology.com)
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| I love the pop-like texture of quinoa. The perfect palate teaser. |
Wheat Berries: Wheat berries are short, plump whole-wheat kernels
loaded with nutrients. They can be cooked for sweet or savory preparations and
have a chewy texture and nutty flavor. They can also be ground to make flours
to bake into bread for a more nutritious whole-grain option.
(Source: Livestrong.com)
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| Another incredible crunch to this salad. I also love it’s vibrant reddish color |
Lentils: Lentils, a small but nutritionally mighty member
of the legume family, are a very good source of cholesterol-lowering fiber. Not
only do lentils help lower cholesterol, they are of special benefit in managing
blood-sugar disorders since their high fiber content prevents blood sugar
levels from rising rapidly after a meal. But this is far from all lentils have
to offer. Lentils also provide good to excellent amounts of six important
minerals, two B-vitamins, and protein—all with virtually no fat.
(Source: whfoods.com)
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| So many colors of lentils to choose from. I like to use the brown ones as they are easiest to cook and not overcook, without losing their shape. |
The following recipe is for just over 2 servings (depending
on how much you like or are able to eat) The ingredients are all
cooked separately and then assembled together. It can be kept for up to 5
days in your refrigerator so feel free to make lots for prepared meals.
Enjoy!!
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| The finished product |
Mixed Grain and Lentil
Salad by Chef Karleen Dirmantas
1 c Cooked Quinoa (I
like to use Brown and Red Mixed)
½ c Cooked Brown Lentils (you
could also use any bean you like: white beans, black beans, etc.)
1 c Cooked Wheat Berries
Salt and Pepper to taste
Add any of you favorite veggies (I like Edamame, Organic
Tomatoes, Chopped Raw Kale)
Quinoa: (makes about 2 c cooked)
1 c dry quinoa
2 c water
Bring water to boil with a pinch of
salt. Add quinoa and bring to boil again. Reduce to simmer stirring
occasionally, about 11 minutes. When most of the liquid is cooked up turn
off heat and cover with a lid for 5 minutes.
Lentils: (Makes about 2.5 c cooked)
1 c Brown Lentils
2 c Water
Sort through the lentils to remove and stones
or debris. Rinse them in cold water and drain. Bring water to boil. Add
lentils and bring to a boil again. Return to medium-low heat and cook for
another 15 minutes.
Wheat Berries: (Makes 2 ¼ c cooked)
1 c Wheat Berries
3 c Water
½ t salt
Sort through wheat berries carefully,
discarding any stones. Rinse well under cold water. Add water and salt in a
sauce pan. Bring to a boil over high heat, then reduce heat, cover, and simmer
gently for 1 hour, stirring occasionally. Drain and rinse.
