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3 Seasonal Dinners That Aid Recovery

Gingered Salmon Burgers With Lentils and Leeks

The omega-3 fats found in salmon are known for being anti-inflammatory. Inclusion of these foods has been shown to increase blood flow to the muscles during exercise, decrease muscle soreness, reduce swelling, and increase the range of motion after a tough workout.

Ginger contains anti-inflammatory compounds called gingerols. These substances result in reductions in pain levels for injured athletes and show marked improvements in mobility when consumed regularly.

Lentils are a small but mighty member of the legume family. They are a very good source of fiber which makes them a powerhouse at managing blood sugar. Steady, slow-burning energy can help an athlete replenish for tomorrow's workout. Lentils also provide iron, B-vitamins and protein and magnesium.

More: Warm Ginger-Raisin Apples

Ingredients

  • 1 pound salmon fillet, skinned
  • 3 cups baby spinach, coarsely chopped
  • 3 scallions, minced
  • 1 tablespoon grated fresh ginger
  • Salt and pepper to taste
  • 1 large egg white
  • 1 tablespoon soy sauce
  • 1 tablespoon organic canola oil
  • 2 tablespoons pickled ginger

Instructions
Cut salmon into quarter-inch pieces, then stir it together with the spinach, scallions, ginger, salt and pepper in a large bowl until well combined.

Beat together the egg white and soy sauce in a small bowl, and stir it into salmon mixture. Next, form the mixture into four, half-inch-thick patties.

Heat a nonstick skillet over medium heat until it's hot and spritz with canola oil. Cook the patties, carefully turning once, until golden brown and cooked through, 6 to 7 minutes total.

Serve each burger topped with 1 1/2 teaspoons of pickled ginger, and a side of lentils and leeks (recipe follows).

More: 6 Green Superfoods to Add to Your Diet

Lentils and Leeks

Ingredients

  • 2 pounds leeks, sliced into 1/2-inch thick
  • 2 large carrots, peeled and sliced
  • 1/4 cup olive oil
  • 4 1/2 cups water
  • 1 cup lentils
  • 1 tablespoon tomato paste
  • 1 teaspoon raw honey
  • Pinch of sea salt

Instructions

In a large sauce pan on medium-low heat, toss the leeks and carrots with oil, until lightly browned (about 5 minutes). Stir in the remaining ingredients.

Cover the pan and simmer for 1 hour until the lentils are tender and the liquid is mostly absorbed. Avoid stirring to keep the lentils intact.

More: Leek and Pea Soup Recipe

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About the Author

Chrissy Wellington Garner

Chrissy Wellington Garner is a former Division I athlete. She tries to encourage all readers to balance a busy schedule with a healthy lifestyle! She is the co-author of Navigating the Supermarket: A Nutritious Guide to Shopping Well. To learn more about Chrissy follow her on Facebook.
Chrissy Wellington Garner is a former Division I athlete. She tries to encourage all readers to balance a busy schedule with a healthy lifestyle! She is the co-author of Navigating the Supermarket: A Nutritious Guide to Shopping Well. To learn more about Chrissy follow her on Facebook.

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