FoodCoach recipe: Italian risotto
With the Strade Bianche approaching, we bring you into the Italian atmosphere with this delicious FoodCoach risotto. A dish that is not only flavorful but also perfectly fits within an athlete’s nutrition strategy.
Nutrition plays a crucial role in your performance. Not just for professional riders, but for you too! Your body needs daily energy, with carbohydrates being the primary fuel source. These are stored as glycogen in the muscles and liver, serving as a direct energy source during intense physical activities.
Many athletes use ‘carb loading’, to optimally replenish their energy stores ahead of tough stages. This way, carbohydrates (glycogen) are replenished in the muscles as an energy source for the following day. But which meal is suitable for this purpose? Besides the popular pastas, risotto is also an excellent choice!
Our riders love a good plate of pasta, but the moment it is eaten is carefully chosen. While pasta is a great source of carbohydrates, it can sometimes be too heavy on digestion, especially before mountain stages. That’s why riders often opt for white rice or risotto: easy to digest, quickly absorbed, and low in fiber. Less fiber means less strain on the digestive system and a lower body weight due to reduced intestinal contents and water retention. A great advantage in the mountains, where every gram matters!
Additionally, risotto is a versatile dish that you can easily adapt to your dietary needs. Make it an optimal recovery meal by adding proteins such as chicken or fish to promote muscle repair and recovery. A touch of healthy fats, such as olive oil or Parmesan cheese, ensures a balanced intake of nutrients.
Looking for inspiration from Italian cuisine?
Then try this tasty vegetarian risotto with spinach and mushrooms - Marianne Vos' favourite!
Recipe Italian Risotto:
Ingredients for 2 persons:
- 125 g Half-grain Risotto Arborio
- 150 g Mushrooms
- 0.8 tbsp Olive oil
- 1 pc onion
- 50 g Spinach washed
- 1 pc Vegetable bouillon tablet (less salt)
- 275 ml water
- 1.5 tbsp Raisins
- 1.5 tbsp Parmesan
Preparation:
- Boil the water and mix with the stock cube.
- Clean and slice the mushrooms and chop the onion.
- Heat the oil in a wok or pan and fry the onion for 1-2 minutes.
- Add the mushrooms and fry for one minute.
- Add the risotto rice and cook for 1 minute.
- Add 1/10 of the stock and stir until all is absorbed.
- While stirring, add a little stock each time until absorbed.
- Cook the rice in this way. After about 20 minutes, taste whether the risotto is done and add the spinach, sultanas and half of the Parmesan cheese. Stir well until the spinach has wilted.
- Serve the risotto on a plate and garnish with the remaining Parmesan cheese.
