It's time to kick off the "Nutritious and delicious ways to be a fit cyclist" portion of this blog. For the inaugural post I've chosen a recipe that you will LOVE!!!
When I first started researching the topic of eating to be a cyclist years ago, I came across an interesting passage in Joe Friel's book "The Cyclist's Training Bible." While teaching about the importance of eating fruits and veggies, he mentions that spinach is one of the best foods an athlete can eat. Why? Because nitrogen, which you need to build muscle, is depleted faster than it is replenished, especially as we age. The loss of nitrogen is one reason our bodies become acidic. The result is a loss of calcium (among other nutrients). In women, this means osteoporosis.
When I first started researching the topic of eating to be a cyclist years ago, I came across an interesting passage in Joe Friel's book "The Cyclist's Training Bible." While teaching about the importance of eating fruits and veggies, he mentions that spinach is one of the best foods an athlete can eat. Why? Because nitrogen, which you need to build muscle, is depleted faster than it is replenished, especially as we age. The loss of nitrogen is one reason our bodies become acidic. The result is a loss of calcium (among other nutrients). In women, this means osteoporosis.
So why spinach? Spinach is alkaline. Think back to your high school chemistry class...acids are on the opposite side of the spectrum to alkalis. This means that by eating foods that are alkaline, your body can offset the acids in your system, aiding in the growth of new muscle.
Thus began my mission to find yummy ways to eat more spinach...and the discovery of this incredibly yummy recipe. I've been known to toss in chicken, black beans and/or quinoa...all DELICIOUS! ALL of my kids love it, which says a lot, since it's green.You can view the recipe here to read all of the comments and find a printer friendly version, or just read below:
Spinach Enchiladas Verde
1 c light sour cream or nonfat plain Greek yogurt
1 (7 oz) jar green salsa
1 cup quinoa, cooked
1 bunch spinach, chopped
2 c. shredded Monteray Jack cheese
1 pkg (10 oz) corn tortillas
Preheat the oven to 350 degrees. Serves 6
In a small bowl combine sour cream and salsa. Spread enough to coat the bottom of a 9x13 pan. On each tortilla, spread a small amount of salsa/sour cream mixture. Lay a small handful of spinach and any other filling items, then sprinkle with the cheese. Roll up and secure with a toothpick and place in the dish. When all the tortillas are in, pour remaining salsa/sour cream over the top and sprinkle with remaining cheese. (Or you can be like me and take the lazy way out, which means doing it lasagne style and ditching the rolling).
Bake for 20-25 min until slightly brown and heated through.
Nutrition based on the Greek yogurt version
Calories 411
Carbs 31
Fat 13
Protein 23
macronutrient ratios
carbs 30%/fat 28%/protein22%
Thus began my mission to find yummy ways to eat more spinach...and the discovery of this incredibly yummy recipe. I've been known to toss in chicken, black beans and/or quinoa...all DELICIOUS! ALL of my kids love it, which says a lot, since it's green.You can view the recipe here to read all of the comments and find a printer friendly version, or just read below:
Spinach Enchiladas Verde
1 c light sour cream or nonfat plain Greek yogurt
1 (7 oz) jar green salsa
1 cup quinoa, cooked
1 bunch spinach, chopped
2 c. shredded Monteray Jack cheese
1 pkg (10 oz) corn tortillas
Preheat the oven to 350 degrees. Serves 6
In a small bowl combine sour cream and salsa. Spread enough to coat the bottom of a 9x13 pan. On each tortilla, spread a small amount of salsa/sour cream mixture. Lay a small handful of spinach and any other filling items, then sprinkle with the cheese. Roll up and secure with a toothpick and place in the dish. When all the tortillas are in, pour remaining salsa/sour cream over the top and sprinkle with remaining cheese. (Or you can be like me and take the lazy way out, which means doing it lasagne style and ditching the rolling).
Bake for 20-25 min until slightly brown and heated through.
Nutrition based on the Greek yogurt version
Calories 411
Carbs 31
Fat 13
Protein 23
macronutrient ratios
carbs 30%/fat 28%/protein22%