Going to exercise today? Have some potatoes! Did you know that potatoes have more potassium than bananas? Potatoes are a great way to help fuel up before working out and aid with recovery afterward. Potatoes provide the carbohydrate, potassium, and energy you need to perform at your best.
My Potato Lentil Salad with Dijon Vinaigrette is a perfect way to recharge after exercising. Meals consumed after exercise should have adequate carbohydrate, protein, and fat, as well as electrolytes (particularly sodium and potassium) and fluids.
The goal of a post-workout meal is to provide the following:
• At least 50g of carbohydrate
• At least 10g of protein
• Less than 20% of total calories per serving from fat
• At least 100mg potassium per serving
• Provides fluid for rehydration – enjoy my Potato Lentil Salad with at least 16 ounces of water!
Potato Lentil Salad with Dijon Vinaigrette
Yield: Makes 4 main servings
• 1 small onion, diced
• 1 bay leaf
• 1 cup dry lentils, rinsed
• ¼ teaspoon salt
• 1 pound fingerling potatoes (I used multi-colored potatoes, more colors = more antioxidants!)
• 2 tablespoons red wine vinegar
• 1 tablespoon Dijon mustard
• 3 tablepoons extra virgin olive oil
• ¼ teaspoon salt
• 1/8 teaspoon black pepper
• 2 tablespoons relish (sweet or hot, whichever you prefer)
• 1 scallion, thinly sliced
• 4 cups baby spinach
• 1/2 cup chopped flat leaf parsley (optional)
1. Pick over and rinse lentils.
2. Heat pot over medium heat, add oil, saute onion until translucent, ~3-4 minutes. Add bay leaf, lentils, salt, and 4 cups water. Bring to boil then lower heat to simmer for 25-30 minutes until tender. Drain, discard bay leaf, set aside.
1. Wash potatoes, but leave whole with skin. Place in saucepan and cover with water by 1-2 inches. Bring water to a simmer, set timer for 15 minutes, and cook potatoes.
2. When done, drain and slice into ½-inch pieces and place in bowl with lentils.
1. Place vinegar, mustard, oil, salt, and pepper in jar or bowl and mix thoroughly. Stir in scallions and relish.
2. Pour dressing over lentils and potatoes and mix well.
1. Place 1 cup of baby spinach on a plate or bowl and spoon ¼ of the lentil/potato mixture onto the spinach. Garnish with parsley.
This stays well in the refrigerator up to 5 days. Enjoy!
Nutrition Facts per serving:
11 grams fat (17% of total calories)
17 grams protein
61 grams total carbohydrate
20 grams fiber
650 mg potassium
Abbie Gellman, MS, RD, CDN, is a New York City-based registered dietitian and chef. Check out her site and blog at Culinary Nutrition Cuisine, and connect with her on Facebook, Instagram, and LinkedIn.
By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time.