Post-Run Breaky

So, I had prepared for a run by doing some light carbo loading with mac n'brie and other cheese which was so great. After a 10k run in the -10'C weather with my dad I was in the mood for some recharging food that would be both nutritious, delicious and help to build my muscles up post-run.

First thing on the menu? Protein Shake. This is one of the most versatile things around. You can personalize it with so many different flavors and textures! You don't need to buy expensive protein powder but make sure that you pay attention to the nutritional label on the one that you do buy because sometimes they, although taste great and have whey (or other protein sources) in them, they can be packed with sugar. So, make sure to check for that. I am currently in love with my Leanfit Chocolate Protein Powder from cosco. Very tasty. Lots of protein and not super pricey.

Chocolate Yum Protein Smoothie

1 scoop LeanFit Chocolate Protein Powder

2 tbsp sugar-free chocolate pudding mix

2 cups spinach (or more!)

1 cup almond milk

1/2 cup fat-free plain greek yogurt

ice cubes

Add all the ingredients into a blender. Blend until smooth and while the blender is still running, add the ice cubes one by one so that it doesn't jam the blade. This may not happen to you, but it can happen to me for sure- dang blender gets jammed so easily! But, there are ways to side step this!

Smoothies are such a great way to pack vitamins and good things into a cup!

Protein powder? Protein.

Almond Milk? Calcium. and deliciousness.

Greek yogurt? Protein. Calcium.

Spinach? Iron. Calcium and a plethora of others.

Try adding cottage cheese, sugar-free pudding mix or a different flavor of protein powder to change up the flavors and texture. It's all about you and what you feel like after your hard work out!

But...I'm still hungry. 

You, or at least I need something other than just a shake after a work-out in the morning before breakfast. There is an easy solution to that problem: eat a real breakfast. Hmmmmm... what to have? Well, when all else fails look in your fridge, see what's there and then create something! That is what I did here and VOILA: Breakfast Sandwich. 

After a good run, let's not ruin our healthy morning with a greasy breaky. This sandwich is lean, filling and exploding with flavor!

A Fake Vegetarian's Breakfast Sandwich

2 slices multigrain bread

1/2 cup egg whites

4 pieces Tempah bacon

1 tsp olive oil

1/4 cup roasted bell peppers 

4 fresh basil leaves (or to taste)

1 tsp Franks red hot sauce

1. Place the multi-grain bread in the toaster- set for your desired toast level!

2. Pour egg whites into microwaveable bowl. Whisk until slightly frothy. Place in microwave for 1.5 minutes.

3. Place olive oil in frying pan on medium-high heat. When you can feel the heat radiating from the pan with you hand hovering over top place the tempah bacon in the oil- it should sizzle :) When the pan-side of the bacon is browned and crisp (~1 minute), flip the bacon over and brown/crisp the other side. When done cooking remove the bacon from heat and dab with paper towel to remove any excess oil if necessary.

4. I used frozen roasted bell peppers- they are delicious, economical and...already roasted. Place in covered, microwaveable dish and microwave for ~45 seconds. Feel free to use other vegetables or roast your own peppers (place skin side up in the oven on tray on 375F until skin is charred). Roasted bell peppers are sweet and yummmmy.

5. When the toast pops up it is time to build that sandwich! Place the egg whites (can fold like an omelet or lift in pieces) on the toast. Chop the basil leaves (remember to roll them and then cut to yield small basil strips!) and sprinkle over top of egg whites. This is a good place to add my Franks red hot sauce- on the eggs and not the last layer so that it doesn't get the bread all soggy. I want my toast still toast-like! After adding Franks, I layer on my bell peppers followed by my tempah bacon. Last slice of bread and FINITO.

Why Tempah Bacon? I'm no vegetarian but sometimes I choose to go meatless because it makes my meal a little lighter and seems to sit better. I like some vegan options (tempah bacon) because I can get a smokey flavor without actually having bacon BUT of course, the crispiness is not there and well, this is made of soy beans so uh...yea not quite the same.

Make substitutions if you want- try turkey bacon, sliced deli chicken (crisp it up in a pan before you use it! No oil required- it gets even yummier), your favorite hot sauce, avocado or some other vegetables! A sandwich should be tailored to YOU so try something new! Be creative people! :)