elevated post-workout formula


When simple meals are nutritious and colorful, I’m hooked.  Enter the latest  in my weekly meal rotation: japanese sweet potato + crunchy garbanzos.

Its perfect for refueling after your next workout since it provides a healthy dose of complex carbs and protein. A lot of times many of us find something we like to refuel with post-workout and end up continously eating the same thing. There is nothing wrong with repetition if you find something you enjoy, but it’s important to switch up those beloved meals for the sake of getting a variety of nutrients.

With this recipe formula, you have the freedom to choose what you like and still keep it simple, all while incorporating diversity. Plus, you control portions to  to complement your workout and make it as dense or light as you’d like.


  • japanese sweet potatoes
  • crunchy garbanzo beans (see link)

  • 2-3 radishes, sliced
  • cilantro, for garnish
  • tahini dressing (see below)
  • pickled red onion (see below)
  • salt & pepper
  1. Preheat oven to 350 degrees. 
  2. Place potatoes on baking sheet lined with parchment paper. Let bake for 30-40 minutes, depending on size of potatoes. Check halfway through to measure bake time. Potatoes should be soft with a fork through the center.  *Bake the garbanzo beans now with potatoes since they take roughly the same amount of time. Note: if you already have them prepared, you can bake the potatoes at 400 degrees.
  3. While everythings in the oven, prepare your dressing and pickled red onion (see recipes below).
  4. Add toppings and enjoy!


  • 1/2 cup tahini
  • 2-3 tablespoon coconut aminos
  • 1/2 lemon
  • 1 garlic clove, minced
  • salt to taste
  • water to thin (about 1/3 cup)
  1. Prepare the dressing by adding tahini, coconut aminos, lemon juice, garlic and salt to a small bowl or jar and whisking to combine.
  2. Add water to thin the dressing until it is at a consistency you like.
  3. Taste and adjust flavor/seasoning as needed.


  • 1/2 medium red onion
  • 1/2 teaspoon salt
  • 1/2 cup rice vinegar
  • 1 tablespoon acv
  1. Cut the onion into very thin slices. If you have a mandolin slicer, heres an opportunity to use it!
  2. Put the onion into a bowl with the salt and make sure its evenly coated. Add vinegar.
  3. Let this sit in the fridge for at least 30 minutes before enjoying!

    They will keep in a sealed container/jar for roughly one week.


COMPLEX CARB  + PLANT PROTEIN + MICROS (veggies to add variety)

another example: sweet potato, sautéed spinach, black beans, corn salsa, & avocado.

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