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An easy way to increase the nutrient content of your breakfast is to use some whole grains. While quinoa is used in many lunch and dinner recipes, it also has a spot on the breakfast menu. Check out this quinoa porridge recipe. On a day in the office or on a rest day if you’re a pro athlete – why not start your day with quinoa porridge? Adjust the serving size according to your needs, enrich with some flaxseed or cocoa or add an avocado.

 

Quinoa Porridge

 

Quinoa Frühstücksbrei
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Wer so durch das Internet surft und sich Rezepte ansieht, die auf Blogs oder Foren zu finden sind, der liest häufig durch Dinge, die alle gespickt sind mit den aktuellsten Superfoods: Kokosfett, Chia-Samen, Kokosmilch, Mandeldrink, Reisdrink, Goji-Beeren. Und obendrein muss es vegan oder zumindest vegetarisch oder glutunfrei sein. Da würde man fast meinen, wir haben hierzulande keine Superfoods und unsere Lebensmittel aus dem Umkreis können mit der internationalen Power nicht mithalten. Doch weit gefehlt! Auch vorm Haus, beim Bauern ums Eck, gibt es Dinge ab Hof zu kaufen, die auf jeden Fall mit den internationalen Superfoods mithalten können. Read more »

If there’s one thing I am certain of, it’s that in Austria we’ve the best desserts and Mehlspeisen. No other country can beat us in that. Some of them are really heavy but others are great recipes and can serve as a way to refuel or prepare for a race. Like with everything else, it depends on the recipe! Some original recipes need modification to be appropriate for an athlete’s close to competition. Of course, there’s also time (there must be!) for the original version. Eating those treats is part of our culture, it’s part of us – but it should be at the right time when you’re an elite athlete. Read more »

Avocados are a healthy food rich in several nutrients that are important for our immune system. They are also high in fat but most of it’s fat is good fat (unsaturated fat). Several studies have shown that there are beneficial effects from including avocados into our diet.

There’s no reason why avocados shouldn’t be part of our diet. But this doesn’t mean you’ve to eat several avocados every day. It’s healthy but it is still a food that is also high in fat. At the end of the day if you eat a a whole avocado every day, you still consume a lot fat which is not good for you. Too much healthy fat is also unhealthy because I am sure you consume other fat with your foods too, it’s not just the fat of one avocado per day.

 

There are other healthy foods that are beneficial as well – and that are local while avocados are not grown nor harvested in many European countries. My suggestion: think of the carbon footprint, so I’d say don’t exaggerate with avocado consumption. 😉 Read more »

A smoothie is a good way to put many nutrients in just one glass/cup. Although this can also be risky for people who need to pay attention to their calorie intake, it is always good to have one on the daily plan. Depending on the calorie needs, the recipe can be adjusted. Little carbohydrates, less fibre or ore protein – there are many ways to prepare a smoothie and to modify a recipe. In the end one part of my job is to modify recipes if they do’t fit and when I look at an athlete’s train plan, one smoothie doesn’t fit into every day. my recipes need some adjustment. Read more »

Kraut (Kohl) ist ein Wintergemüse, das uns auch mit sehr vielen Nähstoffen versorgt. Obwohl immer Zitrusfrüchte und Paprika als Vitamin C Lieferanten genannt werden, ist auch das Kraut eine sehr gute Vitamin C Quelle. Außerdem sind Vitamin K, B6, Ballaststoffe umv. in gar nicht so kleinen Mengen vorhanden.
Da es im Winter auch immer wieder um die Stärkung des Immunsystems gegen Erkältungen und Grippeviren geht, sollte auch das liebe Kraut Berücksichtigung auf unserer Speisekarte finden. Beispielsweise in Form von Krautrouladen, hier ein Rezept mit Couscous!

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Most of us remember semolina when they think back to what our mother or grandma prepared when we were little. A bowl of semolina with chocolate, honey or some jam on top; sometimes cooked with milk, sometimes with water. At least where I grew up that’s what people are familiar with.

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There are many different grains we can use for salads, side dishes or vegetable stews. Emmer is a grain that almost got forgotten but it’s more than 5000-10000 years old. People have used it to make bread but also to make delicious dishes in combination with vegetables and herbs. What about this emmer recipe for your recovery day? Or just to boost your fibre intake in your diet? Remember fibre is good for your gut too. And emmer is very nutritious: high in fibre, minerals, phytochemicals. Note: although many sources talk about emmer as a good gluten-free carbohydrate source, ever is actually not gluten-free. If you need gluten-free grains, you have to look for something like millet, buckwheat, amaranth or corn. Read more »

Immer wieder ein Genuss, die Lasagna! Hier ein einfaches Rezept für eine vegetarische Variante. Nicht vergessen, bei mehr Trainingspensum den Kohlenhydrat-Anteil zu korrigieren um den Bedarf zu decken. Read more »

Fibre rich meals are not just good for athletes but for everyone. If you like pancakes, try this recipe with quinoa to boost your fibre intake. Nutrient dense and fibre rich choice. Why not have a quinoa pancake on your next rest day? Read more »