A Day of Plant Powered Recipes for Sporting Success

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1)    Breakfast – Maple millet porridge

2)    Pre workout snack – Lime, coconut & chia seed energy balls

3)    Post workout snack – Butternut squash recovery smoothie

4)    Lunch – Scott Jurek’s Kalamata Hummus Trail Wrap

5)    Evening Meal – Delicious vegetable curry

6)    Dessert - Scott Jurek’s Cacao chia pudding

 

1)    Maple millet porridge

You will need:

 • ¾ cup millet
 • 3 ½ cups unsweetened almond milk
 • ¼ cup pure maple syrup (optional or to taste)
 • 1 teaspoon vanilla extract
 • 1 teaspoon cinnamon
 • ¼ teaspoon nutmeg
 • Small handful whole almonds
 • Small handful blueberries
 • Pinch of salt

Method:

Place millet in a saucepan and heat over a medium heat for about 3 minutes or until it starts to pop and smells fragrant, stirring often.  Stir in the milk, maple syrup, vanilla, cinnamon, nutmeg and a pinch of salt.

Bring to the boil, reduce heat and simmer for about 25 minutes, stirring occasionally or until the millet is cooked through and the mixture has thickened. Remove from the heat and leave to cool in pan to room temperature.  This will thicken as it cools and will keep chilled for up to 5 days.  Serve topped with almonds and blueberries.

 

2) Lime, coconut & chia seed energy balls

You will need:

 • 200g organic pitted dates
 • 100g organic almonds
 • 25g organic cashew nuts
 • Zest and juice of 3 organic limes
 • Organic dessicated coconut & chia seeds for rolling

Method:

Place into a food processor, dates, almonds, cashew nuts and lime zest and juice.  Process until mixture is sticky.  Roll into balls using your hands.  On a plate scatter a mixture of coconut and chia seeds.  Roll the balls in this mixture until they are coated.  These balls will keep well in the fridge for about a week or in the freezer for 3 months. Thaw time: 15 minutes.

 

3) Butternut squash recovery smoothie

You will need:

 • ½ cup non-dairy milk
 • ½ cup non-dairy yoghurt
 • 1 cup peeled and cubed butternut squash (cooked and cooled)
 • 1 scoop organic pea protein powder
 • 2 teaspoons almond butter
 • 2 teaspoons maple syrup
 • ¼ teaspoon organic vanilla extract
 • ¼ teaspoon cinnamon
 • ¼ teaspoon ground ginger
 • 1/8 teaspoon nutmeg
 • 1 small frozen banana, chopped

Method:

Place all ingredients in a food processor and blend until smooth.  Consume immediately.


4) Scott Jurek’s Kalamata Hummus Trail Wrap

You will need:

 • 3 cups cooked chickpeas
 • 3 tablespoons tahini
 • 2 tablespoons tamari
 • ¼ cup freshly squeezed lemon or lime juice
 • ½ garlic clove, chopped (optional)
 • 1 teaspoon ground cumin
 • 1/8 teaspoon cayenne pepper (optional)
 • 8 flour tortillas
 • Chopped kalamata olives
 • Black pepper

Method:

Place the beans, tahini, tamari, lemon juice, garlic and cumin in a food processor or blender.  Process until smooth.  Add a small amount of water if needed and season to taste with black and cayenne pepper.

To make your wraps: spread a thin layer of hummus on a tortilla and sprinkle some of the olives in a line down the centre of the tortilla.  Roll the tortilla into a tight wrap and cut into two or three pieces.  Eat immediately, or these will keep nicely in the fridge overnight.  You can also add, lettuce, red pepper and tomato before rolling the wraps for a more substantial lunch.  Hummus will keep well, refrigerated for 5-6 days or in the freezer for 3 months.

 

5)    Delicious Vegetable Curry

Serves 4 – 6

You will need:

 • 1 medium onion chopped
 • 3 tablespoons vegetable oil
 • A thumb-sized piece of ginger, peeled and coarsely grated
 • 2 green chillies, deseeded and finely chopped
 • 1/2 teaspoon ground cumin
 • 1/4 teaspoon ground coriander
 • 2 cloves
 • 1 stick cinnamon
 • Seeds from 6 – 8 cardamon pods
 • Pinch of turmeric
 • 2 large tins chopped tomatoes
 • 1 tin of chickpeas (rinsed)
 • Salt and freshly ground black pepper
 • Choose your own vegetables

(You might consider any of the following, either singly or in combinations:

 • Sweet potatoes, cut into cubes
 • Leaf spinach
 • Frozen peas
 • Green beans, cut into lengths
 • Whole baby shallots, peeled
 • Carrots, cut into slices
 • Cauliflower florets
 • Mushrooms
 • Cabbage, shredded
 • Courgettes, cut into slices
 • Pumpkin, cut into cubes
 • Squash, cut into cubes

 

Method:

Fry the onion in the oil on a medium heat until softAdd the ginger, chillies, spices and a pinch of salt, turn the heat down a bit and leave to cook for 5 minutes. Stir well; if it looks like it’s sticking, add a few drops of water then add the chopped tomatoes.

At some point within the next 5 – 10 minutes the oil and the tomatoey bit will sort of separate. This means your sauce is ready. To this basic sauce, add your vegetables (you can pretty much add any vegetable, or combination of vegetables you like, bearing in mind that hard veg (eg. sweet potatoes) will need longer to cook than soft veg (eg. spinach) and will therefore need to go in first.) So, add your chosen veg to the basic sauce and a pinch of salt, stir it all about, then pour in a mug or so of water if things look too dry or you want a runnier curry.

Simmer until the vegetables are cooked, which, depending on what you’ve chosen, will be anything from 5 to 15 minutes.  Add the chickpeas and continue to simmer until warmed through.  Serve immediately with brown rice.

 

6) Scott Jurek’s Cacao Chia Pudding

You will need:

 • 16 oz drained silken tofu
 • 3 tablespoons maple syrup
 • 3 tablespoons raw cacao powder
 • 1 teaspoon miso
 • 1 teaspoon vanilla extract
 • 2 tablespoons chia seeds
 • Mint sprigs to garnish

Method:

Place the tofu, maple syrup, cacao powder, miso and vanilla extract in a blender and process until smooth.  Transfer to a serving bowl and stir in the chia seeds.  Refrigerate for 20 minutes then serve in small cups garnished with fresh mint.

 

 

Sources:

 

Eat & Run – Scott Jurek

Rocket Fuel – Matthew Kadey

Energy balls – Sophie Ryan

The Thrift Book – India Knight