4 years ago

Post Workout Lunch Board
[Vegan]

VK By: Vegan Boards by Kate Kasbee

Author Bio

Kate Kasbee is a cookbook author, recipe developer, and photographer. Her approach to cooking celebrates... Read More

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Post Workout Lunch Board [Vegan]

Dairy Free

Vegan

Dietitians agree that a post-workout snack or meal should contain carbohydrates and protein. This Post-Workout Lunch Board offers both in addition to hydrating fresh fruit and healthy fats. While a baked good may not seem like a healthy choice, this Lemon Blueberry Quinoa Muffin is made with whole grains and is free of refined sugar. An appropriate serving size for this board is half a muffin—split it with your workout partner. Berries, edamame, almonds, and celery with hummus round out this colorful and nutritious lunch spread that will help you refuel after exercise.

For the Board:

2/3 cup (160 g) hummus
1 tablespoon (8 g) hulled hemp seeds
4 celery stalks, sliced
1 cup (150 g) berries
1/2 cup (70 g) shelled edamame, cooked
1 Lemon Blueberry Quinoa Muffin, split in half
1/4 cup (35 g) raw almonds
1 (16-ounce [480 ml]) carafe filtered, fruit-infused water

For the Lemon Blueberry Muffins:

2 tablespoons (16 g) ground flaxseed
3 tablespoons (45 ml) water
1 1/2 cups (290 g) cooked quinoa, cooled
2 cups (240 g) white whole wheat flour
1/2 cup (100 g) coconut sugar
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon lemon zest
1 cup (240 ml) oat milk
1/2 cup (120 g) coconut oil, melted
1 teaspoon vanilla extract
2 tablespoons (30 ml) maple syrup
3 tablespoons (45 ml) lemon juice
1 1/2 cups (225 g) fresh blueberries

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How to Prepare Post Workout Lunch Board [Vegan]

For the Board:

Scoop the hummus into a small bowl and place it on the board. Sprinkle the hemp seeds on top of the hummus and arrange the celery stalks around the bowl.
Rinse the berries and set them directly on the board.
Place the cooked edamame in a small bowl and set it on the board.
Set the Lemon Blueberry Quinoa Muffin halves on the board.
Pour the almonds into a mini bowl and set it on the board.
Serve with a carafe of filtered, fruit-infused water and two glasses.

For the Lemon Blueberry Muffins:

Preheat the oven to 425ºF (220ºC or gas mark 7) and put paper liners in the cups of a standard muffin tin.
In a small bowl, make a flax “egg” by combining the ground flaxseed with the water. Set aside to gel while you mix the batter.
In a large mixing bowl, add the quinoa, flour, coconut sugar, baking powder, salt, and lemon zest. Stir to combine.
In a smaller bowl, add the oat milk, melted coconut oil, vanilla, maple syrup, and lemon juice. Whisk to combine. If the coconut oil begins to solidify when it makes contact with the cold oat milk, microwave the ingredients for 30 seconds to 1 minute, until the coconut oil melts again and combines with the other liquid ingredients.
Begin pouring the wet ingredients into the dry ingredients while stirring. Add the flax “egg” to the bowl and stir to incorporate it into the batter. Finally, gently fold in the blueberries.
Divide the batter among the muffin cups, filling each to the top. If you have any leftover batter, add a square of parchment paper to a small baking sheet and spoon the batter onto it to make a bonus breakfast cookie.
Bake the muffins for 18 to 20 minutes, until a toothpick inserted into the center of a muffin comes out clean. If you’re making breakfast cookies, bake for 10 to 12 minutes.
Allow the Lemon Blueberry Quinoa Muffins to cool in the pan for 5 minutes, then transfer the muffins to a wire rack to cool completely. Serve on the Post-Workout Lunch Board (page 000) or the Overnight Guest Welcome Board (page 000).

Notes

Note: Store leftover muffins in an airtight container in the freezer for up to 3 months. Before serving, thaw frozen muffins completely at room temperature. Or reheat frozen muffins in the microwave for 30 seconds or in a 350ºF (180ºC or gas mark 4) oven for 10 to 15 minutes.