Tuesday, January 31, 2012

Muscle Milk?

It is very important to recover your body after any sort of work out, and while protein shakes are great because they are fast absorbing and convenient after a late night exercise; they are not enough to fully sustain your body or your hunger....

My workout was so vigorous tonight that by the time I got home, I didn't feel like turning on the stove to cook. So, I am going to write about what I did make for dinner and what you can soon make for dinner that is quick and easy but also packed with plenty of muscle friendly protein and other healthy nutrients :-) YUM! One of my favorite dishes to make is something that I put together one day due to lack of planning and time....which I am sure everyone is guilty of at some point, haha! And now it's one of my favorites. It is quick and easy and these ingredients are a staple in my pantry.

Garbanzo Bean and Tuna salad

Ingredients: I use organic ingredients when possible

1 can of tuna 
1 can of garbanzo beans (chick peas)
1/3 cup of chopped green olives
1/2 cup of shredded carrots
1/2 cup of chopped celery 
1 diced tomato or 5 chopped cherry tomatoes
1/2 tsp or less of Himalayan salt - I call it the "good for you salt"
2 teaspoons of coconut vinegar (does NOT taste like coconut)

Very simple...drain the tuna and put in a bowl. Drain and rinse the garbanzo beans and mix in with the tuna. Add the rest of the ingredients in the same bowl. It's that easy! You can get the celery already pre-chopped to save time, and you can also buy shredded carrots.

Using the entire can of tuna and garbanzo beans will yield 3 serving or meals if it's just you. Each serving contains 20 grams of protein, 9 grams of fiber,  253 calories and 3.9g of fat 0.2g of which is saturated. The nutritional profile can vary depending on the type of ingredients you buy and how much you add or subtract to this recipe. You can modify the amount of ingredients to your liking. (1 serving of garbanzo beans is typically 1/2 cup; an entire can contains 1.5 cups - so 3 servings. And 1 can of tuna contains 2 servings).

It is important to recognize the food combination put together here and why it is especially good for after you work out. Protein is a vital nutrient your body can't store, so you need to get it from your diet each day.   Protein is necessary for the growth and repair of all the cells, tissues and organs in your body. Both the tuna and garbanzo beans provide a substantial amount of protein that will feed your muscles and help repair them quicker to aid in muscle growth. While garbanzo beans are considered an incomplete protein due to the amino acid profile, the combo provides you with the essential amino acids that are required for muscle recovery. On top of it all, tuna is also very high in B Vitamins, Iron and Omega-3 fatty acids! The "dressing" I use is coconut vinegar. It is vinegar that is made from the sap of the coconut and is packed with amazing nutrients. It contains zero calories and is gluten free. I added the olives for taste. I would put green olives on ice cream; if I could eat ice cream. You can substitute anything your heart desires - like pickles or black olives - You can use any type of legume you want, just remember that altering the recipe will change the nutrition content. :)

Again, this is just a quick and easy recipe that tastes great! It is naturally very low in fat, calories, and high in protein and fiber. I hope you enjoy this simple recipe as much as I do! 

Remember that muscle recovery is just as important as the work you are putting in to shape those muscles...

Twinspiration -

Wellness to all!

-Patti xox


  1. Wow, Patti! This entry is as packed with good information as the recipe is packed with nutrition! I've never heard of coconut vinegar. Can't wait to check it out. Thanks, again, for all the great ideas twins!

  2. Patti, I cannot wait to try this! It sounds so tasty. Thanks for the post-workout information. Sometimes I don't have enough time to make dinner between jobs, so this would be perfect and a dish that I could make a head of time. You rock sista! xoxox