No Meat Athlete. Recipes for everyone that moves.
The No Meat Athlete Cookbook isn’t only for athletes.
It is full of healthy recipes for the whole family, delicious desserts and food and drinks to fuel pre, post and during any big workout session.
The author Matt Frazier founded the website and podcast No Meat Athlete years ago and only recently bought out a cookbook.
What I love about this book apart from the range of recipes is that all of them have oil-free options.
If you know me, I don’t cook with oil or consume it. Although I don’t mind putting coconut oil on my skin during the winter months.
It is rare to find oil free recipes, let alone a whole cookbook full of them, so I feel like this one was written for me.
So here is to oil-free cooking and my favorite recipes for any athlete.
Switchel Sports drink with fresh juice
This drink gives you a bit of everything – refreshing summery fruit flavor and goodness, apple cider vinegar to aid with digestion, maple syrup for quick carbs and energy and sea salt to replenish electrolytes!
4 cups of water
1 cup of fresh juice e.g. watermelon, orange, berries (blended with water)
2 tablespoons of apple cider vinegar
2 tablespoons of maple syrup
¼ teaspoon sea salt
Cucumber-lime electrolyte drink
Refreshing & hydrating – perfect for summer or to sip on throughout the day
4 cups of water
½ cup of chopped cucumber
2 tablespoons of maple syrup (optional)
1 tablespoon of apple cider vinegar
Juice from 1 lime
¼ teaspoon of sea salt
Post workout bulked up smoothie
This smoothie has the perfect mix of carbohydrates, protein and antioxidants to help your body recovery after a long run or hard training session at the gym. Oh and you would never think adding beans to a smoothie would taste good, but you will have to find out for yourself (hint, it’s amazing!)
3 cups of mixed baby greens
1 cup of almond or soy milk
1 cup of ice
½ cup of cooked adzuki or cannellini beans
½ cup of berries (fresh or frozen)
¼ cup of rolled oats
2 tablespoons of almond butter
1 tablespoon of raw cacao or cocoa powder
Blend until smooth.
Pre-Sunday long run breakfast delights
These taste just as good as you imagine. Full of fruity flavour and not too dense. 1 is enough to give you that boost of energy before your long run if you want a light snack before you head out the door.
1 cup of whole wheat or GF flour
¾ cup of rolled oats
½ teaspoon of baking powder
½ teaspoon sea salt
1 cup of fresh or frozen blueberries (thawed)
3 tablespoons of dairy free butter or coconut butter
¾ cup of almond or soy milk
1 tablespoon of fresh lemon juice
2 tablespoons of coconut sugar or maple syrup
Preheat oven to 475F/245C. Place parchment paper in a baking tray.
Mix the flour, oats, baking powder and salt in a medium bowl.
Add the coconut butter & mix until well combined.
Fold in the blueberries, then add the almond milk, lemon juice and mix with a fork until it forms a shaggy ball of dough. Don’t over mix.
Split the dough into two balls. Spread one ball of dough into a circle on one end of the sheet. It should be 1-inch thick. Repeat on the other side.
Use a knife to cut each circle into 4 wedges.
Bake for 20 mins and the scones are golden brown.
Easy bean burrito
This one can be for before or after that long run. Perfect mix of carbs & delicious bean protein goodness.
2 cups of sautéed vegetables (2 bell peppers, 1 small onion, 1 bunch of kale, 250g of cremini mushrooms)
1 large sweet potato (boiled)
½ cup of nutritional yeast
12 whole grain or corn tortillas
1 cup of hummus
12 slices of grilled tofu
Drain any excess liquid from the sautéed vegetables. Mix the sautéed vegetables and sweet potato in a bowl with the nutritional yeast.
Set up an assembly line on the counter with the tortillas, hummus, tofu, vegetables and 12 squares of parchment paper or aluminium foil.
Working one at a time, warm the tortillas (microwave for 15 seconds, or bake for 5-7 minutes).
Spread hummus on tortilla, then top with 1 slice of tofu and ½ cup of veggie mixture. Roll, starting by folding the bottom and top in, then the sides. Wrap tightly in the parchment paper or foil.
Repeat with the remaining tortillas. Keep in the fridge for up to 5 days.
Mid-day fuelling – post workout and/or lunch
Lentil-mushroom no-meat bolognese
I am not a pasta fan, so sometimes leave this out. But my partner loves it. This is perfect with or without the spaghetti. The ‘”Bolognese” will remind you why you went plant-based. Deliciousness x1000.
¼ cup of mushroom stock
1 large yellow onion, finely diced
2 portobello mushrooms
2 tablespoons of tomato paste
3 garlic cloves, chopped
1 teaspoon oregano
2 ½ cup of water
1 cup of brown or green lentils
One can of pureed or diced tomato
1 tablepsoon of balsamic vinegar
Whole grain spaghetti or GF option
Salt and pepper to taste
Place a large stockpot over medium heat. Add the mushroom stock. Once it starts to simmer add the onion and mushrooms. Cover and cook until both are soft. Add the tomato paste, garlic and oregano and cook for 2 minutes, stirring constantly.
Stir in the water and lentils. Bring to a boil, then reduce the heat to medium-low and cook for 5 minutes, covered. Add the tomatoes and vinegar. Replace the lid, reduce the heat to low and cook until the lentils are tender, about 30 minutes.
Cook the pasta separately.
Remove the sauce from the heat and season with salt and pepper. Garnish with basil and serve atop the pasta.
(Or without pasta, like I do)
Blueprint lifesaving bowl
I love salad bowls, especially when they have some grains added in. This one has so much goodness and flavor.
I’d happily eat this every day for lunch.
1 cup of cooked quinoa
1 cup of shredded raw vegetables e.g. carrot, onion, bell pepper and/or cucumber
½ avocado or ¼ cup of hummus or salsa
¼ cup of kimchi or sauerkraut
2 tablespoons of nutritional yeast
1 tablespoon of lemon or lime juice
Sesame or hemp seeds to garnish
Layer ingredients in a bowl and eat
Night time refuelling meals
I love Indian food, the spices and flavor! Most takeout Indian food is full of oil. This dal is so good, warm and nourishing.
1 tablespoon of full fat coconut milk solids
1 tablespoon of minced ginger
4 garlic cloves, minced
1 jalepeno, minced
½ teaspoon ground cumin
½ teaspoon ground turmeric
1 cup of yellow split peas or brown lentils, soaked overnight and drained
½ cup of brown basmati rice
4 cups of veggie broth
Salt and pepper
Fresh lime juice
Place a large stockpot over medium heat. Melt the coconut milk solids and add the ginger, garlic, jalepeno, cumin and turmeric. Cook until the spices are fragrant, about 2 minutes.
Add the split peas and rice. Stir to combine then add the broth. Increase the heat to medium-high, bring to a boil, then reduce the heat to low. Cook with the lid slightly ajar until the lentils and rice are tender, about 1-hour.
Season with salt and pepper, drizzle with lime juice and sprinkle with cilantro to serve.
Sesame-turmeric oven fries
You can never go wrong with fries. These fries are the healthiest ones out there – oil free, anti-inflammatory & so so tasty.
1 teaspoon arrowroot powder
1 teaspoon ground turmeric
¾ teaspoon ground cumin
½ teaspoon garlic powder
½ teaspoon sea salt
¼ teaspoon black pepper
5 to 6 red potatoes cut into wedges
1 tablespoon veggie broth
2 tablespoons sesame seeds
Preheat the oven to 375F/190C. Line a baking tray with parchment paper.
Combine the arrowroot powder, turmeric, cumin, garlic powder, salt and pepper in a medium bowl. Add the potatoes and toss well to combine.
They should start to turn yellow from the turmeric.
Let sit while the oven preheats.
Toss the potatoes once more, then pour off any excess moisture that may have accumulated in the bottom of the bowl. Add the broth and sesame seeds and toss the potatoes to coat.
Pour the potatoes onto the baking tray. Bake for 30 minutes until golden brown.
Ugly veggie mash
I am all about ugly food, which you will more often than not see on my Instagram story. Just because it’s ugly doesn’t mean its not tasty. Here is a dish that has beauty on the inside.
1 pound (500g) of parsnips, cut into 1-inch pieces
1 large rutabaga chopped into 1-inch pieces
1 large celeriac (celery root) chopped into 1-inch pieces
2 cups of vegetable broth
Salt and black pepper
Place the parnships, rutabaga and celeriac into a large pot with a tight-fitting lid. Add the broth, cover and bring to a boil over high heat.
Reduce the heat to low and cook until the vegetables are fork tender and most of the liquid has evaporated.
Mash with a potato masher or serving fork, season with salt and pepper and serve.
And of course we can’t forget those decadent treats!
Green energy bites
Not only perfect for an after dinner snack but also great to put into a zip lock bag and tuck in your hydration pack for mid-run refuelling.
1 ½ cups of pitted dates soaked in hot water for 5 minutes
½ cup raw sunflower seeds
½ cup unsalted cashews
¼ cup of carob or dark chocolate chips
2 tablespoons of organic spirulina powder
2 tablespoons of unsweetened shredded coconut
Pinch of salt
Pulse the dates in a food processor until they form a paste. Add the sunflower seeds and cashews. Pulse until roughly chopped, then add chocolate and spirulina. Pulse a couple of times, then process until thoroughly combined.
Transfer to a rectangular glass dish lined with parchment paper. Press down, using a small piece of parchment paper to keep your fingers from sticking to the bars. Sprinkle with coconut and salt.
Pull the parchment paper out of the container and slice into 36 pieces. Store in an air tight container for up to 1 week or freeze for up to 3 months.
Two minute turtles
ates are one of my favorite fruits – so sweet and delicate.
This dessert is so simple and you only need one or two to feel completely satisfied.
12 pitted dates
12 toasted pecans
¼ cup of dark chocolate chips
Slice lengthwise into each date, making sure to only go half-way through. Carefully widen the opening, then stuff in 1 pecan and a couple of chocolate chips.
Repeat with the remaining dates, pecans, and chocolate chips and serve.
Optional: Place the stuffed dates on a plate and put in the microwave for about 30 seconds until the chocolate has melted.
The turtles can be stored in the fridge.