BBQ and plant proteins
Looking for inspiration for a festive and innovative meal? Think outside the box by daring to try options that stray from the usual veggie burgers, halloumi cheese and sausages.
Let’s start with the basics: why eat protein after our run? Proteins have multiple functions in the body and are necessary for optimal recovery. They stimulate and support the development of muscle mass and support the repair of muscle tissue damaged during physical effort. Proteins will also serve to replace those that have been oxidized during endurance exercise. They also ensure a good immune function.
A frequently asked question: are vegetarianism and performance compatible? Although most plant proteins are incomplete, there are good options and they can be combined to provide the necessary amino acids. By focusing on the variety of foods served, you don’t have to worry about your protein intake.
Among the sources of vegetable protein, we find soy protein (also known as tofu), edamame, tempeh and textured vegetable protein. There are also vegetables: chickpeas, black, white or red beans, beans, lentils, etc. Nuts and seeds are also part of the vegetable proteins and provide a good source of unsaturated fats. Although present in small quantities, proteins are found in grain products and vegetables. Below are some inspiring recipes!
BBQ Stuffed Squash Recipe (4 servings)
2 acorn squash, cut in half
1 tbsp. vegetable oil
Salt and pepper to taste
For the stuffing:
1 cup raw cashews
1 block of extra firm tofu
½ cup of water
2-3 tbsp. nutritional yeast
2 cloves garlic, finely chopped
¼ cup lemon juice
1/3 cup grated Parmesan cheese
½ cup mozzarella cheese (optional)
Salt and pepper to taste
Moisten plain cashews in hot water for 15 minutes
Cut the squash in half and remove the pits. Prick the flesh of the squash with a fork to accelerate the cooking time. Brush with vegetable oil and season with salt and pepper.
Crumble the tofu into large pieces and add to the food processor along with the hydrated and drained nuts, nutritional yeast, garlic, lemon juice and Parmesan. Using food processor, coarsely chop ingredients. Do not puree. If the mixture is too dry, add a little water.
Grill the squash on the BBQ at a temperature of about 300°F for 25-30 minutes.
At the same time, grill the stuffing mixture on the BBQ using an aluminum container or a reusable grill sheet. Stir frequently.
Add the stuffing to the squash, sprinkle with mozzarella cheese and grill for a few more minutes.
Quesadillas (4 servings)
1 can 540 ml black beans, rinsed and drained
1 bell bell pepper, cut into strips
1 onion, cut into strips
375 mL (1½ cups) grated cheddar cheese
125 mL (½ cup) homemade or store-bought salsa
60 mL (¼ cup) finely chopped fresh cilantro
4 large (10-inch) whole wheat tortillas
10 mL (2 tsp.) vegetable oil
1 tsp. cumin
1 tsp. chili powder
Heat the BBQ to 300°F
Add a drizzle of oil and the cut vegetables on a reusable grill sheet or in an aluminum container. Grill for 2 minutes.
Add spices, salsa, coriander and black beans. Mix together.
Grill for a few minutes until vegetables are tender. Remove the mixture and set aside in a bowl.
Assemble the quesadillas so that one half of the tortilla is covered with a layer of cheese, a layer of filling and then another layer of cheese. Fold the tortilla over itself to form a half moon.
Once the quesadillas are assembled, place on the grill to cook for about two minutes per side.
Remove from grill once tortillas are golden brown.
Enjoy with your favourite side dishes.
To serve (optional):
Sour cream or plain Greek yogurt to increase protein intake
BBQ corn on the cob