Home Healthy Eating 2 Recipes from the World Avocado Organization to Help Boost Olympic Performance

2 Recipes from the World Avocado Organization to Help Boost Olympic Performance

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Elevate your training and recovery with these two nutritious recipes from the World Avocado Organization. Designed to support peak performance, these dishes combine the creamy goodness of avocados with a variety of wholesome ingredients, providing the perfect balance of energy and nutrients. Whether you’re preparing for a big event or just looking to enhance your daily diet, these recipes are sure to help you reach your athletic goals.

Avocado Power Bowl (Serving: 2)

Top tips: This recipe is easily scale-able to meet your specific needs; any extra may be frozen for future use. Remember to always try new foods/recipes during training rather than on the day of an event.

Ingredients

  • 1 Small, ripe avocado
  • 100g Fresh or frozen mango
  • 1 Handful spinach
  • 1 Small, ripe banana
  • 2 tablespoons of ground almonds
  • 125ml milk of your choice/coconut water

Optional: 1 teaspoon of honey to taste

Toppings

  • Kiwi, sliced
  • Almonds (flaked)
  • Berries
  • Pomegranate seeds
  • Fresh mint leaves

Equipment: Blender

Procedure

  1. Put the avocado, mango, spinach, banana, ground almonds, and milk in a blender and whizz to a creamy, smooth consistency. Add honey, if you like.
  2. Adjust the consistency to your liking by adding a splash of water or milk.
  3. Divide between two bowls and add toppings of your choice.
  4. If you intend to store or freeze your smoothie, add a squeeze of lime or lemon juice to preserve its colour and vibrancy.

Nutritional information (per serving)

  • Calories: 281kcal
  • Fat: 18.4g
  • Saturates: 3.8g
  • Carbohydrates: 19.2g
  • Sugars: 17.5g
  • Fibre: 3.7g
  • Protein: 7.8g
  • Salt: 0.09g

Avocado Recovery Plate (Serving: 2)

Top tips: This recipe is scale-able so you can adapt it to meet your specific training needs. Prepare the recipe ahead of time, so it’s ready to eat for optimal recovery. The recipe makes a batch of 8 corn cakes; any extra can be frozen for future use.

Ingredients

  • 2 chicken breast fillets
  • 2 teaspoons of paprika
  • Salt and pepper
  • Avocado oil

Corn cakes

  • 450g sweet potato (peeled and grated) 100g plain flour
  • 85g sweetcorn kernels (frozen or canned) Chives (chopped)
  • 1 medium egg
  • 1 teaspoon of chilli flakes
  • Avocado oil for frying

Dressing

  • 1 small avocado
  • 120g Greek yoghurt
  • 1 tablespoon of lemon or lime juice
  • 1 spring onion (chopped)
  • Pinch mustard powder
  • Splash of milk

Salsa

  • 200g pineapple (cut into small chunks) ½ avocado (diced)
  • 1 kiwi (diced)
  • 2 spring onions (chopped)
  • ½ small red chilli (chopped)
  • Fresh coriander leaves
  • 1 tablespoon of lemon or lime juice

Salad

  • Mixed leaves
  • Cucumber
  • ½ Avocado
  • Radishes
  • Fresh herbs

Equipment: Food Processor or box grater; hand blender

Procedure

  1. Put the paprika and seasoning in a bowl, massage a little avocado oil onto the chicken breasts and evenly coat them in the spice mix. Place on an oiled baking tray and bake in the oven at 180°C/160°C with a fan for 18–20 minutes. When cooked, leave to cool, then slice ready to serve.
  2. Once you’ve grated your sweet potato, squeeze out any excess liquid, place it in a bowl, and season generously. Add the flour, sweetcorn, chives, egg and chilli flakes and combine well. The mixture should start to bind; if not, add another tablespoon of flour. Shape into 8 corn cakes.
  3. Heat some avocado oil in a pan and fry your cakes in batches; the cakes will need about 3–4 minutes on each side. If you intend to eat them straight away, keep the cakes warm in a low-temperature oven; alternatively, reheat them in a pan or enjoy them cold.
  4. To make the dressing, scoop the avocado into the bowl of a hand blender, add the yoghurt, lemon or lime juice, spring onion, and a generous pinch of mustard powder; blitz to a creamy consistency; and add a splash of milk if necessary.
  5. Combine the salsa ingredients, mixing well.
  6. Serve the chicken and corn cakes with a mixed salad, salsa, and a generous serving of avocado dressing.

Nutritional information (per serving)

  • Calories: 887kcal
  • Fat: 29.6g
  • Saturates: 6.7g
  • Carbohydrates: 109.5g
  • Sugars: 30.9g
  • Fibre: 18.4g
  • Protein: 36.5g
  • Salt: 1.25g

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