4 recettes à intégrer dans votre quotidien de combattante !

4 recipes to integrate into your daily life as a fighter!

Women who practice combat sports lead active and often very busy lives. Between training, sparring sessions and competitions, it is essential to maintain a balanced diet to support physical performance and promote optimal recovery. In this article, we will share quick and healthy recipes specially designed for busy female warriors. These nutritious, easy-to-prepare meals will save you time in the kitchen while meeting your specific nutritional needs! Enjoy your food !

Chicken energy wrap:

CHICKEN WRAP

  • Ingredients :
    • Whole wheat tortillas
    • Grilled chicken, cut into slices
    • Vegetables of choice (e.g. lettuce, tomatoes, cucumbers)
    • Light sauce (like a yogurt and herb dressing)
  • Preparation :
    1. Spread the whole wheat tortilla on a work surface.
    2. Arrange the grilled chicken slices and vegetables on the tortilla.
    3. Drizzle with the light sauce.
    4. Roll the tortilla tightly to form the wrap.
    5. Cut the wrap diagonally and serve.

Quinoa salad with vegetables and salmon:

Quinoa salad

  • Ingredients :
    • Cooked quinoa
    • Grilled salmon, cut into pieces
    • Vegetables of choice (e.g. tomatoes, cucumbers, peppers)
    • Light vinaigrette (made with olive oil, lemon juice, and herbs)
  • Preparation :
    1. In a large bowl, mix the cooked quinoa, vegetables and salmon pieces.
    2. Drizzle with the light vinaigrette.
    3. Stir gently to mix all the ingredients well.
    4. Serve the quinoa salad with salmon and enjoy.

Vegetarian bowl made from brown rice:

Vegetarian bowl, carrot, broccoli, rice

  • Ingredients :

    • Cooked brown rice
    • Assorted vegetables (e.g. spinach, grated carrots, avocado, chickpeas)
    • Light sauce (e.g. yogurt sauce, tahini sauce)
  • Preparation :

    1. In a bowl, place a portion of cooked brown rice.
    2. Add the mixed vegetables and chickpeas to the rice.
    3. Drizzle with the light sauce of your choice.
    4. Gently mix all the ingredients to coat them well.
    5. Enjoy this balanced vegetarian bowl.

Tuna poke bowl:

  • Ingredients :

    • 200 g fresh tuna, cut into cubes
    • 2 tablespoons of soy sauce
    • 1 tablespoon of sesame oil
    • 1 teaspoon grated fresh ginger
    • 1 clove of garlic, minced
    • 1/2 avocado, sliced
    • 1 cucumber, diced
    • 1 green onion, sliced
    • 2 tablespoons of sesame seeds
    • 2 cups cooked rice (white or brown)
    • 1 tablespoon Sriracha sauce (optional, for extra heat)

    Preparation :

    1. In a medium bowl, combine the soy sauce, sesame oil, grated ginger, and minced garlic.
    2. Add the tuna cubes to the bowl and mix gently to coat them well with the marinade. Let sit for about 10 minutes to allow the tuna to soak up the flavors.
    3. Meanwhile, prepare the other ingredients. Cut the avocado into slices, the cucumber into cubes and dice the green onion.
    4. In individual bowls, distribute the cooked rice at the bottom.
    5. Arrange the marinated tuna cubes on the rice.
    6. Add the avocado slices, diced cucumber and chopped green onion on top.
    7. Sprinkle with sesame seeds to add texture and flavor.
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