Traditional Swiss Rösti is a great source of carbohydrates. It is a classic breakfast dish, but together with a spinach tomato salad and a protein of your choice, it makes for a great lunch or dinner.
Potato is an excellent source of carbohydrates and thus a great choice for fueling up before a long training session. In this recipe, we use potatoes that are boiled the day before. This way, some of the carbohydrates have turned into resistant starch, and the absorption of carbohydrates from the potato is slower.
Tomato and spinach have several beneficial nutrients but less fibre than many other vegetables. In addition, spinach includes plenty of nitrates, so it can have similar performance-boosting properties as beet juice.
To add more protein to the meal, serve the Rösti and salad with tofu, chicken or fish.
500g boiled potatoes
4 tbsp chives (chopped)
Pinch of salt
1tsp ground turmeric
4 tsp olive oil
Peel the boiled and chilled potatoes and grate coarsely. Season with salt, turmeric, chives and 2 tsp olive oil. Mix and let sit for a few minutes.
Heat the pan and add 2 tsp olive oil. Add the potato mix and press into a thick (approx. 3 cm) firm mass with a spatula. Fry on medium heat until the surface is golden brown and crispy. Flip the Rösti over with a saucer and fry from another side as well. Serve hot with a side of spinach and tomato salad.
Spinach and tomato salad
20 red and yellow cherry tomatoes
100g baby leaf spinach
4tbsp chives (chopped)
pinch of salt
1tbsp lemon juice
3tbsp olive oil
Wash tomatoes and spinach. Chop the tomatoes into two and mix with the spinach. Chop the chives and add to the mixture. Make the salad dressing by mixing the lemon juice, honey, olive oil and spices. Mix the dressing into the salad and serve with potato rösti.