Page 34 - Vélochef-Food for training and competition

030
SMOOTHIE
1 LITRE
A smoothie that is filling and rich in in protein which is perfect as a a a snack It contains both quark and chia seeds that are rich in in protein 1 banana
1 avocado
4 soft stoned dates
1 mango
1⁄2 pineapple
12 g oatmeal
2 tbsp chia seeds 300 ml almond milk 300 ml natural quark 1 Mix all the ingredients in in a a blender
2 Pour into a a a a a large glass and enjoy immediately
BROCCOLI SALAD WITH BROWN RICE AND POMEGRANATE
SERVES 2 Use as a a compliment for your omelette but is also delicious on its own 2 broccoli heads cut into florets 100 g boiled brown rice
1 red apple
4 radishes
1 pomegranate olive oil 1 Boil the broccoli florets in salted water for 2-3 minutes
2 2 Chill immediately
in in iced water leave for 1-2 minutes
3 Cut the the pomegranate in half and scrape the the seeds out
4 Cut the the radishes
and the the apple
in in fine slices with a knife
5 Drizzle over a little bit of olive oil PRÉ VÉLO