Exercise is so fantastic for us for numerous reasons but it’s equally as important to refuel our bodies with the necessary nutrients. If you don’t eat enough or the right nutrients after strenuous exercise, it’s likely that you will only feel depleted when really you should feel energised and ready to take on the world! I love digging into a big bowl of filling goodness after a great workout, knowing I’m feeding my body with just what it’s crying out for. After all that hard work you certainly deserve something as delicious as this.

This Protein Bowl is packed full of essential nutrients and takes only 20 minutes to prepare which is perfect as you want to refuel as soon as possible after exercise. This dish is absolutely filled with fantastic protein sources: beans, brown rice, broccoli, spinach and hemp seed! Plant based protein digests easily which is why it’s a great option that will leave you feeling energised. Equally importantly, the spinach, broccoli, tahini and beans all make a fantastic contribution to our calcium levels. Calcium is essential for healthy bones and by looking after them it means we can continue to reap the benefits of physical activity.

This is such a tasty, satisfying meal. I love the rich saltiness from the tamari in combination with the lightly cooked fresh greens while the tahini provides an extra sort of nuttiness to the rice. I recently treated myself to this wild rice and I have not regretted it! I think it’s got such a lovely texture and is in fact actually higher in protein than brown rice. Nevertheless, brown is still great and will work just as well in this meal. I’ve left the bean ingredient non-specific as I tend to just add whatever I have in my cupboard. Beans all have lots of benefits and will really help to fill you up so dig in! Kidney beans and chickpeas are particularly high in both protein and calcium. If you don’t have hemp seeds, there’s no need to worry. This bowl will still be a brilliant post work-out feast anyway. Instead, you could add a sprinkling of broken nuts as they are also a good source of protein.

Ingredients:

1/3 c Wild Rice
2 cloves Garlic
1/4 Red Onion
1/2 Courgette
1/2 head Broccoli/7 tender stem stalks
1 large handful Spinach
1 tbsp Tahini
1 tbsp Tamari
1/2 tin Beans
1 heaped tbsp Hemp Seed

Add the rice to a saucepan and boil for 20-25 minutes depending on packet instructions. I set my broccoli to steam for around 7 minutes. Meanwhile, heat olive oil in a pan while chopping the onion and garlic and let fry for a couple of minutes. Add the sliced courgette to the frying pan and after a minute or two add the spinach and rinsed beans. Rinse the rice when it’s finished cooking then stir through the tahini and add to your bowl along with the steamed broccoli. When most of the spinach has wilted and the beans have warmed through, add these to your bowl. Top it all with tamari and hemp seed (or nuts).

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