Veggie Patties

 1 carrot, peeled

 1⁄2 medium onion

 3 garlic cloves

 2 cups cooked green or brown lentils

 1⁄2 cup cooked chickpeas

 2 large eggs

 1⁄2 cup old-fashioned rolled oats

 Handful fresh coriander, optional

 1 teaspoon chili powder

 1 teaspoon smoked paprika

 1 teaspoon garlic chili sauce, sriracha or other hot sauce (optional)

 1⁄2 teaspoon fine-grain sea salt

 1⁄4 teaspoon freshly ground black pepper

 *Oat flour (can be easily made from oats, see step 1) or flour of choice, for dusting

 High quality vegetable oil or extra-virgin olive oil, for the pan

  1. *Before you get started, will you need oat flour? If so, blend up some oats in your food processor using the S-blade. Blend until the oats have a fine, flour-like texture. Transfer the oats to a bowl for later.
  1. To make the burgers: Grate the carrot and transfer to a bowl for now.
  2. Cut the halved onion into a few slices before adding the onion and garlic cloves to the food processor. Pulse until the onions are roughly chopped, but no more
  3. Add to the food processor: towel-dried lentils and chickpeas, eggs, oats, handful of herbs (optional), all of the spices, salt and black pepper. Process only until the mixture has the consistency of a chunky hummus (err on the conservative side here). Stir in the grated carrot.
  1. To prepare the burgers: Divide the lentil mixture into 6 portions and shape them into patties about 1-inch thick (if your mixture is unmanageably wet, stir in a couple tablespoons of oat flour first). Dust the patties lightly with flour on both sides.
  1. To cook the burgers: Heat a thin layer of oil in a large skillet, preferably cast iron, over medium heat. Once the oil is shimmering, cook the veggie burgers in batches. Cook until the burgers are crispy on the bottoms and the mixture holds together, about 41⁄2 to 5 minutes. Flip the burgers carefully with a spatula and continue cooking until the second sides are firm and brown, about 41⁄2 to 5 more minutes. Transfer the burgers to a plate, then add more oil to the pan and repeat with the remaining burgers until they are all cooked through.

Serve with salad or a couple vegies. If you want carbs with it, ensure you are eating the right ones at the right time of day with this meal. I have served mine with portebello mushrooms or even chunk pieces of sweet potato.

Oats – Winter warmer

My favourite oats recipe which is nice and simple for a non training meal.

1/3 C of raw oats
1/2 C of low fat milk  (lactose free in intolerant) (allergies – can use unsweetened almond milk or almond and coconut milk)
1 tsp of honey or 1/2 C of berries or 2 tsp of sultanas
1/2 scoop of protein powder

Place the oats and milk in a medium sized bowl and cook for 2 minutes.

Stir and  add in sultanas/honey if chosen sweetener and cook for another 30 seconds.

Add in the protein powder or berries and cook for another 30 seconds.

Feel free to add an extra splash of milk to make it slightly runnier if desired.

If you are a male and the meal isn’t quite enough, increase to 1/2 C of raw oats and 2/3 C of low fat milk.

 

 

 

Fuelling an Elite Athlete

Last week, Brent Fikowski – Crossfit Athlete won the West Regional and is now training to compete at the Crossfit Games in Carson in July!! I have worked with Brent for the last 3 and a half years and what a journey it has been tweaking his meal plan to ensure he is recovering from training, maintaining a good body weight and low body fat percentage in order to train at 100%. This year all his hard work paid off and I am looking forward to seeing this amazing athlete compete to his full potential at the Games!!

So what does it take to fuel this athlete??

On a general training day, Brent consumes between 4100-4400 calories, 220g of protein, 190g of fat and around 350g of carbs. The carbohydrates increase/decrease according to his training day. Additionally, because Brent can eat so much food to maintain his body fat, all his vitamins and mineral targets are easily met!

His daily diet consists of oats, eggs, vegies, fruit, mixed nuts, organ meats, bone broth, dairy and rice, along with his current supplements.

For Regionals the macronutrient break down was completely different!

Brent consumed between 5000 -5200 calories each day to fuel his way to a win. He consumed approximately 265g of protein, 125g of fat and 655g of carbohydrates! His Carbohydrate content significantly increased to ensure he was properly fuelled for every workout. It was quite low fat to prevent any delay in digestion of any protein or carbs and ensuring his recovery was perfect.

So what did Brent’s Regionals Nutrition Plan look like?

Breakfast every day was – 3/4 C of oats with a piece of fruit + 3 eggs, a slice of lean bacon and some vegies

Morning tea – fruit and 3/4 Cup trail mix
Both breakfast and morning tea has a good portion of carbs, protein and fat.

Pre Event meals: 1/2 C of muesli (oats, sultanas, dates, coconut), 200g of plain greek yoghurt + 1 tb of honey

Post Event meals: Protein/Carb shake, banana, 3-4 dried dates and then half an hour to 45 minutes later – 200g of chicken breast, 1 -1.5C of cooked white rice + 1 C of vege

Both the Pre/Post event meals – moderate protein and very high in carbohydrates to ensure recovery!!

Dinner – was either 200g salmon or chicken + 1 C of rice and sweet potato + as many vegies as desired.

Before bed to ensure Brent’s Glycogen stores were topped up and to assist with recovery he had:
1/2 C of oats with honey (Refuel glycogen stores) and 100g of quark or cottage cheese (casein protein assists with muscle recovery over night)

A couple other extras that I found worked really well was Brent had a carbohydrate and caffeine gel prior to a couple events, which really helped push him over to compete at his full capacity.

This competition plan has stayed pretty similar over the last 2 years for any major competitions for Brent. The break down of meals pre and post change depending on how intense, long or make up of the workout. The above plan is not exact for each day but is quite similar.

The same goes for a normal training day – this type of training is varied, and as a result so should his nutrition. Longer workouts require more carbs, shorter more intense ones require less again it changes depending upon strength days. Tailoring your nutrition around your workouts will ensure proper recovery, good energy levels and less body fat gain.

Never underestimate the necessity of a well fuelled diet plan to see great results!! Bring on CARSON!!

If you want to ensure you are fuelled well for training and competition, contact me at amie@amiestargetnutrition.com or on 0413 684 215