{"id":9109,"date":"2014-04-14T08:00:18","date_gmt":"2014-04-14T07:00:18","guid":{"rendered":"http:\/\/78.46.122.165\/2014\/04\/14\/bunter-powersalat\/?lang=en"},"modified":"2016-01-10T15:53:24","modified_gmt":"2016-01-10T14:53:24","slug":"bunter-powersalat","status":"publish","type":"post","link":"https:\/\/foodtastic.at\/en\/2014\/04\/14\/bunter-powersalat\/","title":{"rendered":"Vibrant Power Salad with Quinoa, Avocado and Feta"},"content":{"rendered":"

I've created this recipe especially for the Bodensee Frauenlauf<\/a>\u00a0(Bodensee Women's Run). I'm from the Bodensee region and a bit sporty myself, so I was very excited to contribute to this great campaign. The reason\u00a0why this salad\u00a0is such a great pre-activity hit with runners and other athletes of all ilk - it's all in\u00a0the ingredient composition...<\/p>\n

Vibrant power salad with quinoa and feta<\/b><\/p>\n

\"Quinoa-Salat-7\"<\/a><\/p>\n

\"Quinoa-Salat-5\"<\/a><\/p>\n

\"Quinoa-Salat-6\"<\/a><\/p>\n

<\/b>Quinoa:<\/b><\/h3>\n

I've already elaborated on this South American crop before, in my big\u00a0Porridge-Special <\/a>. Here's a brief summary on what this pseudo-grain contains and why it's so popular with athletes:<\/p>\n

The nutrient density of quinoa is very high compared to common grains, in particular its protein content<\/strong>. In addition, its rich in calcium, magnesium, betaine, iron<\/strong> and zinc\u00a0and also contains various B-vitamins as well as tons of vitamin E. Quinoa packs\u00a0more iron than meat and its magnesium levels are off the charts. Quinoa is also a virtual superfood because it consists only of beneficial unsaturated fatty acids,\u00a0the valuable linoleic acid and Omega-3 fatty acids<\/strong>.<\/p>\n

It has a low glycaemic index, which makes it an ideal food for the figure-conscious. The carbs in quinoa can be absorbed very well by our bodies, it makes you feel full for a long time and prevents cravings. Like amaranth, it's gluten-free and ideal for athletes.<\/p>\n

\"Quinoa-Salat-10\"<\/a><\/p>\n

Avocado:<\/b><\/h3>\n

Avocados have the highest fat content of all known fruit and vegetables, but are extremely healthy due to their optimal molecular structure. Avocados can lower cholesterol, protect the heart and blood vessels\u00a0and subsequently reduce the risk of cardiovascular diseases. They are also rich in potassium, calcium and iron as well as unsaturated fatty acids, vitamin A, beta-carotene, biotin and vitamin E.<\/p>\n

Avocados help athletes avoid or minimise muscle aches and cramps. Bodybuilders love to supplement their meals with them\u00a0when increasing their calorie intake. They provide us with energy, as their unsaturated fatty acids promote the absorption of vitamins and minerals.<\/p>\n

\"Quinoa-Salat-9\"<\/a><\/p>\n

Almonds: <\/b><\/h3>\n

Almonds have extremely high nutritional value: they contain carbohydrates, proteins and almond oil. They are rich in\u00a0vitamins B1 and B2<\/strong>, vitamin E and fatty acids as well as potassium, calcium and magnesium. They are full of antioxidants and can lower cholesterol\u00a0and\u00a0reduce the risk of arteriosclerosis and cardiovascular disease.<\/p>\n

Like the avocado, they contain essential fatty acids such as\u00a0Omega-3 and Omega-6<\/strong>. As they have more protein than carbs, they're a great regenerative food for after training or a run. A tip: in combination with bananas or dried fruit, they\u00a0give us\u00a0a veritable energy boost.<\/p>\n

Chia Seeds:<\/b><\/h3>\n

Like avocados, chia seeds belong to the category superfood (I'll write about that some other time though). I have featured Chia Samen<\/a>\u00a0(chia seeds) before, in detail, so here's just a brief summary: one to two tablespoons of chia seeds contain 4 grams of p<\/strong>rotein<\/b>\u00a0as well as 200mg of c<\/strong>alcium<\/b>. Their high Omega-3 <\/b>content beats all\u00a0other polyunsaturated fatty acids.\u00a0Omega-3 has a positive effect on our cholesterol, supports heart and circulation and strengthens the immune system. The concentrated antioxidants\u00a0<\/strong>contained in chia seeds protect us from all manner of pathogens, viruses and fungi, which makes them\u00a0a type of natural antibiotic. Ideal for athletes, as they promote strength and endurance.<\/p>\n

\"Quinoa-Salat-5\"<\/a><\/p>\n

Beetroot:<\/b><\/p>\n

Beetroot is also considered a superfood - their naturally occurring nitrite<\/strong> can increase performance and is converted to nitric oxide, which in turn dilates our blood vessels. This transports oxygen faster and more efficiently to the muscles and tissue most strained during exercise.\u00a0It increases bloodflow and the supply of oxygen and nutrients to the body. Its\u00a0red pigment, called\u00a0\u00a0betaine,<\/strong> is extremely healthy and protects cells and blood vessels. Beetroot has a particularly high iron and folic acid content, promoting the forming of red\u00a0blood cells.<\/p>\n

Aside from all the healthy additional energy supply and mineral content, this power salad is, first and foremost, really delicious. Enjoy cooking and eating it!\u00a0<\/b><\/p>\n

\"Quinoa-Salat-4\"<\/a><\/p>\n

\"Quinoa-Salat-6\"<\/a><\/p>\n

\"Quinoa-Salat-2\"<\/a><\/p>\n

<\/b>The\u00a0Bodensee Frauenlauf<\/a>\u00a0<\/b>(Bodensee Women's Run)\u00a0<\/b>celebrates its 5th birthday on the 24th of May 2014. Happy Birthday! The great thing about this run: it's not just for runners, but walkers, nordic and otherwise, as well as mothers with strollers are also welcome.\u00a0This event puts the pure joy of movement for women and girls in the foreground.<\/p>\n

Here's some additional info: on the 23rd of May, the Shopping and Relax Expo at the Festspielhaus Bregenz opens its doors. For two days, it will feature a huge programme: shopping, relaxing, a fashion show, a fitness programme and some amazing cooking shows, which I will actively support with Foodtastic.<\/p>\n

The route itself is quite easy, even for the untrained runner. You can pick either a 5km or a 10km run. And attendance\u00a0pays off in more ways than one - participants are ferried to the starting line on a ship across the beautiful Bodensee!<\/p>\n

\"its-foodtastic\"<\/p>\n","protected":false},"excerpt":{"rendered":"

I’ve created this recipe especially for the Bodensee Frauenlauf\u00a0(Bodensee Women’s Run). I’m from the Bodensee region and a bit sporty myself, so I was very excited to contribute to this great campaign. The reason\u00a0why this salad\u00a0is such a great pre-activity hit with runners and other athletes of all ilk – it’s all in\u00a0the ingredient composition…<\/p>\n","protected":false},"author":2,"featured_media":9159,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[748,754,769],"tags":[838,1019,806,771,1020,1021,836],"ingredient":[],"class_list":["post-9109","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-events-en","category-recipes","category-salads","tag-avocado-en","tag-bodensee-frauenlauf-en","tag-chia-samen-en","tag-mandeln-en","tag-quinoa-salat-en","tag-sport-en","tag-vegetarisch-en"],"yoast_head":"\nVibrant Power Salad with Quinoa, Avocado and Feta - Foodtastic<\/title>\n<meta name=\"description\" content=\"Bunter Powersalat mit Quinoa, Avocado & Feta. 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