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Team! Look no further if you are looking for the perfect recovery meal post-run or post-workout. This dish is inspired by fall and is rich in carbs and complete proteins! It is delicious and a perfect way to eat butternut squash! Accompanied by a glass of AG1, this dish will support you while you live your best active life!
What to eat after exercising?
During exercise, like running a marathon, we burn many calories and nutrients. Hence, post-workout nutrition is important to replenish your energy levels and ensure you reach your goals. During exercise, our bodies burn carbohydrates as a primary source of energy. This is why it is important to follow a hard session with a meal rich in carbs and in proteins to repair the muscles that have been damaged. It is also important to hydrate and consume electrolytes to avoid dehydration. This meal covers your carbohydrate needs by using butternut squash and accompanying the dish with homemade flatbreads. We also ensure you have enough protein to repair damaged muscles by stuffing the butternut with rice and beans, which are a complete source of plant-based proteins.
What is a complete protein?
Protein is made of 20 amino acids, the building blocks of proteins. While 11 are non-essential, meaning our body can produce them, 9 are essential and have to be absorbed every day through food. High-quality proteins contain these 9 essential building blocks. While animal products are complete proteins, most plant-based proteins are incomplete (except quinoa, soy-based products, and buckwheat). That is why 2 sources of protein have to be combined to create a complete protein, hence the famous combo of rice and beans that you can find here. This dish is absolutely perfect to cover your protein needs after a hard session. Try it and let us know if you like it!
Ingredients
- 1 butternut
- ½ onion, diced
- 2 garlic cloves, minced
- 1 cup rice, cooked
- 1 cup of pinto beans
- 1 cup spinach
- 2 tbsp olive oil
- 1 tsp paprika
- ½ tsp cumin
- 1 tbsp tahini sauce
- 1 lemon
- Bunch of parsley
- 2 cups whole wheat flour
- 1 cup water
- Salt
- Pepper
Method
- Preheat the oven to 400F.
- Cut the squash in half. Scoop out the seeds.
- On a baking tray, place the squash. Drizzle 1 tbsp of olive oil. Sprinkle salt and pepper. Bake for 40 minutes, until soft.
- In a bowl, add water to the flour. Mix well. Knead the dough for 5 minutes. Reserve for 30 minutes.
- In a pan, on medium-high heat, drizzle olive oil. Add the onion and garlic. Cook until translucent. Stir in the rice, beans, and spices. Cook for 10 minutes. Add the spinach.
- Cut the dough into 6 to 8 smaller pieces on a clean surface. Flatten the dough with a rolling pin. Heat the flatbread on a dry pan (about 2 minutes on each side).
- Once cooked, stuff the squash with the rice and beans. Drizzle tahini, squeeze a lemon, and garnish with parsley. Serve with flatbread.
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