Fish & Tips

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dinner / recipes

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2015 is the year I will regularly exercise (and stick to it) for perhaps the first time ever. So I thought I’d try get the most out of it by researching what FODMAP-friendly foods are best to eat before and after exercising, before making my own post-workout dish.

Pre-workout:

It’s important to eat something about an hour or two before you exercise so you have enough energy to keep you going. Slow-release carbohydrates are ideal for before exercise as they keep your blood sugar levels stable, while giving you loads of energy. This includes:

  • Bananas
  • Spinach
  • Kale
  • Broccoli
  • Brown rice
  • Beans
  • Berries
  • Oats

E.G. of perfect pre-workout meal: oat-based banana pancakes

It’s also a good idea to have a small snack about half-an-hour before, like an energy bar or a fruit smoothie. Avoid saturated fats and quick release carbohydrates, such as white bread and potatoes.

Post-workout:

To help your muscles recover and to help you regain energy, eat a protein plentiful meal with a bit of carbs within a couple of hours of exercising. This includes:

  • Meat with rice / potatoes
  • Fish with rice / potatoes
  • Eggs with gluten-free bread
  • Nuts

E.G. of perfect post-workout meal: salad nicoise

Make sure you stay hydrated throughout with lots of water.

Here’s a dish with a lot of protein and a bit of spice to maximise endorphin release and make you feel great post-workout.

Ingredients: (serves 2)

  • 4 x small sea bass fillets
  • 2 tbsp rapeseed oil
  • Knob of ginger (peeled and shredded)
  • 2 garlic cloves (shredded)
  • 2 red chillies (deseeded and shredded)
  • 3 x spring onions
  • 1 tbsp soy sauce
  • Salt
  • Pepper

Start off by preparing the ginger, garlic, chillies and spring onions. To be FODMAP-free, only use the green part of the spring onion.

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Heat 1 tbsp oil in the frying pan and add the fish, seasoned with salt and pepper. Fry the fish skin-side down for about 5 minutes, or until golden and crispy. Turn the fish over and cook for another minute then set aside. Drizzle the soy sauce onto the fish and leave it to soak in.

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Heat the remaining oil in the pan with the ginger, garlic and chillies for about 2 minutes. In a separate bowl, mix with the spring onions then pour over the fish. I’d recommend eating this with chilli and coconut rice.

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Enjoy!

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The Author

Low FODMAP│IBS│Low Lactose│Low Gluten│Low Fructose

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