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Feeding Iron #1

One of the all-time hottest topics in the world of Triathlon is nutrition, and for good reason. Whether its race day, or just a normal training day, getting enough quality calories can be a real challenge. For this series of posts, I plan on focusing on some quick, healthy meals, to keep your body fueled and prepared for you next workout.

This week – Salmon Bowls.

Calories: 615 kcal

Fat: 36g

Protein: 47g

Carbs: 30g

Sugar: 6g

My wife and I recently had our first child. Its certainly been a balancing act. Sneaking in workouts has become more of a challenge for me than actually completing them. So, having a few go-to weeknight dinners has become a top priority. One of my all time favorites are something we just call ‘Salmon Bowls.’ The possible combinations are endless, but this one in particular is quick, full of whole grains, fiber, omega 3s, and complete proteins. Feel free to add, remove, or substitute anything:

For 2 (I mean, if you eat like me you might want to add 1/3 more of everything).

· 2 salmon Fillets – I keep a family pack of wild-caught, frozen fillets in the freezer.

· Optional marinade for salmon – I’m partial to Soy Vay Teriyaki

· 2/3 cup long grain brown rice – you can use dry rice, or for a faster meal pre-cooked frozen works great.

· ½ pound of shiitake mushrooms

· 1 small container of 0% Greek yogurt – I use Siggi’s Icelandic Style Skyyr

· 1 tablespoon rice vinegar

· 1-2 teaspoons low sodium soy sauce

· Optional hot sauce – Sriracha is my go to

· 1 avocado

· 1 cucumber – peeled if wax coated

· 3 scallions

· About 1 TBS Extra Virgin Olive Oil

· 2 teaspoons Sesame Oil

· Toasted Sesame Seeds

Step 1: Preheat oven to 425.

Step 2: Start cooking your chosen rice per the packaging instructions. Feel free to add a teaspoon of olive oil, and salt to taste. This can take about 45 minutes if starting from dry rice, but doesn’t take a lot of effort.

Step 3: Slice mushrooms, add to pan with about half the olive oil and gently sauté on medium low heat for about 15 minutes, reducing heat if necessary. Add salt and pepper to taste. One mushrooms have been cooked through, stir in sesame oil and remove from heat.

Step 4: Take yogurt, rice wine vinegar, soy sauce, and hot sauce. Combine thoroughly.

Step 5: Season salmon fillets with marinade of choice, or keep it simple with salt and pepper. Place on a foil lined baking sheet and bake for 10-13 minutes. Until the flesh begins to pull apart and can separate easily from the skin. Be careful not to overcook, it will dry out easily.

Step 6: Slice cucumber, avocado, and scallions while the salmon is in the oven (do not forget about the salmon, trust me).

Step 7: Get some bowls, add rice, mushrooms, cucumber, salmon fillets. Top with cucumber, avocado, scallions, yogurt sauce and sprinkle on some sesame seeds.


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