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You're at the stable, but your tummy is rumbling, and you remember how long it's been since you've been eating. It's quite a common situation for many of us horse people as we tend to prioritize the time spent with our horses above eating. But it may have consequences that affect your performance and your mood. We can all agree that we wouldn’t ride a starving horse, for many reasons.
Here are some delicious, healthy, and most importantly – easy to make – recipes to prepare in advance and eat whilst at the stable. They have been put together by us and the meals will provide you with good fats, fiber, and protein as well as essential vitamins and minerals. It sounds like it's good enough to feed to your horse, but remember, you are just as important for your performance as a team.
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1. Start by cooking the couscous. Boil as much water as you use couscous, hence 180 g of couscous requires 180 ml of water. Spice it with salt and some vegetable broth, or couscous spice, as you like. When the water is boiling, add the couscous and remove it from the heat, it can now soak for a couple of minutes with a lid on until it's done. Fluff the couscous with a fork and set aside to prepare the rest of the ingredients.
2. Cut the vegetables into small squares. Then mix the cucumber, tomatoes, red onion, bell peppers, and olives together and combine them with a can of chickpeas.
3. For the dressing mix lemon juice, lemon zest, vinegar, salt, and pepper together. Slowly add the olive oil and combine until you receive a smooth mixture.
4. Pour the dressing over the salad and top it with feta. You can add chicken or bacon for a non-veggie version. Store it in an airtight container in the refrigerator until you take it to the stable. Enjoy!
This salad contains lots of vegetables, fiber, and protein. Even in the veggie version it will keep you satisfied and give you energy due to ingredients like chickpeas, which are high in fiber and protein. The dressing contains beneficial herbs and vitamin C as well as olive oil which helps the body access the vitamins from the vegetables. Did you know? 100 g of chickpeas contain 19 g of protein; hence they are a great source of protein.
1. Cook the chicken in a pan or the oven, you might also BBQ it. Cut or shred the chicken into small pieces and let it cool down. Simply mix it with the greek yogurt and green pesto. You can add some spring onions or garlic if you like. You can also make the salad with a plant-based alternative to the chicken.
2. Put the chicken salad mix in a wrap with some fresh spinach leaves, you can also use kale. Role it up and store it in the fridge until you take the wraps to the stable with you. Enjoy!
The chicken salad is a great source of protein, which is beneficial for athletes and keeps you satisfied for longer; so, will wholegrain wraps. Spinach contains the beneficial vitamins A, C, and K1 as well as iron, calcium, and folic acid. As an alternative you can use kale, which is full of vitamins A, C, and K as well as manganese and calcium.
1. Mix the oats, chia seeds, and cinnamon together, stir in the milk, and let it set in the fridge overnight.
2. In the morning, or before you go to the stable, top with chopped-up apple pieces.
If you fancy more flavor, you can add a tsp of cinnamon, sirup, or honey. For some crunch add some nuts of your choice.
The ingredients can easily be made double or more at the time, as it will stay good in the fridge for a few days.
The possibilities for this recipe are endless. If you use a 1:3 ratio of oats and milk, you may add any spices or toppings of your choice. You can also use frozen fruit; it will keep your oats chill and be ready to eat when you get to the stable.
Here are some more inspirations:
We hope you feel inspired to bring something healthy to eat when you head to the stable and if you have inputs for future recipes don’t hesitate to contact us.
READ MORE: Feeding for Optimal Mental Health
