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Welcome to Donna Marlor.com, your site for professional sports nutrition coaching. Donna is a registered dietitian and competitive athlete who "walks her talk". Her philosophy of nutrition coaching embraces a holistic approach, with emphasis on natural foods as the foundation for a healthy diet.

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12Jun

WHOLE FOODS RECOVERY LUNCH – EASY AS 1-2-3

Feta-Walnut Sandwich with Heirloom Tomatoes  -  Prep time 15 minutes

Recovery is essential after a strenuous exercise.  Your body craves nutrients.  This nutritious sandwich fits the 3:1 recommended ratio of carbohydrate to protein for optimal recovery of your  muscles.   Fits vegetarian  and  heart healthy guidelines,  and best of all, a great taste.

 Ingredients:

1 cup coarsely chopped walnuts, toasted    (Not sure how to toast, click here)

½ cup fresh flat-leaf parsley leaves

1 small clove garlic (optional)

1/2 cup feta cheese

1/2 cup lowfat/low sodium cottage cheese

1/4 to 1/3 cup water or lowfat milk

1 teaspoon ground pimento or paprika

1/8 teaspoon cayenne

6 to 8 slices of your favorite artisan bread, fresh or toasted

Extra-virgin olive oil

Ripe heirloom tomatoes – enough to slice thickly for 6 sandwiches

Oregano (dried or fresh) &  Freshly ground black pepper

DIRECTIONS:

1.To make the spread: Place the walnuts, parsley, and optional garlic in a blender or food processor, and pulse in spurts until the walnuts and garlic are finely ground and the parsley is feathery and all is combined. Add the feta cheese, cottage cheese, water or milk, and seasonings, and puree until smooth. Transfer to a small bowl, cover tightly and chill until cold.

2.To make the sandwiches: Brush each slice of bread with a little olive oil, then spread the topping thickly and sprinkle with extra chopped walnuts. Top with thick slices of tomato, a sprinkling of oregano and a few grinds of fresh black pepper. Serve open faced.

Calories: 376, Total Fat: 27 g, Saturated Fat: 4 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 10 g Cholesterol: 12 mg, Sodium: 562 mg, Total Carbohydrate: 43 g, Fiber: 4 g, Protein: 15 g

 

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