Tilda Super Grains: The Perfect Post Workout Meal

If you’ve come here from my importance of carbohydrates post, hey! and welcome to the recipe. I’ve teamed up with Tilda to collaborate with them on the launch of their new super grain pouches and share with you my favourite way to team the pouches. Personally, I’m a huge fan of microwave rice and grains because I’m on the go a lot and need convenient ways to stay healthy and on track. A common misconception, and question I actually get asked is whether microwave pouches are unhealthy – and honestly, the answer is no! I recommend clients use these pouches when they are short on time, or need to find a way to take rice / grains to work, school or the office and cook it fresh. I like the pouches because they are simple, but tasty ways to get a high quality carbohydrate source with your meals without having to spend 15 minutes boiling dry rice (we’ve all been there!) especially when you’re on a time limit. However, as with everything, I’d always recommend checking the food labels and the ingredients list depending on the brand you choose to make sure you recognise every ingredient. I’m happy to say that there are no sneaky, hidden additives within the ingredients of the super grain pouches – yay!


So, I decided to try the Tilda Super Grain Lime and Herb pouch. In particular, I like how the new super grain pouches combine lots of different variety of grains. This one included quinoa, brown basmati and wild rice. Quinoa is one of my favourite grains to include in my diet alongside rice. It has a very similar carbohydrate content, but has a higher content of essential amino acids than most common cereals which is great for vegetarians to include within their meals. The fibre content in it is also great for satiety, and helps keep you feeling fuller for longer.

Following on from my importance of carbohydrates post, I’ve worked with Tilda to created a meal perfect for you guys to have post workout. I’ve made sure it is packed full of micronutrients, with a balance of carbohydrates, protein and fat for optimal recovery and adaptations to your exercise. Give it a try and be sure to tag me in any photos of your creations with your super grain pouches – and I can’t wait to see what you think of my recipe.

Ingredients: Main Meal

– 1/2 a pouch Tilda Super Grains

– 1/2 of a Pepper (chopped)

– 1/4 of a Red Onion (sliced)

– 1/2 an Aubergine (sliced in long thin pieces)

– Handful of Kale

– Handful of Button Mushrooms

– 1/2 Courgette

– 1 Chicken Breast Steak

– Teaspoon of Paprika

– Teaspoon of Olive Oil

– 2 small slices of Hallumi Cheese

Method: Main Meal

1. Start by preparing your pepper, onion and courgette. Once chopped these are going to be popped into the oven in a roasting tin with a drizzle of oil, salt and pepper in a preheated oven (160 degrees fan assisted) for approximately 10 – 15 minutes or until soft.

2. Whilst the veggies roast, slice your aubergine into long thin pieces, along with the hallumi cheese. Place in a griddle pan or on a George Forman style grill. Cook on both sides and pop into the oven to keep warm.

3. Next, use the pan / George Forman to cook the chicken breast steak on a low heat to keep it succulent.

4. Throw the handful of kale and button mushrooms into a pan and season with paprika, salt, pepper and a dash of olive oil. Fry off for a few minutes, and then transfer into the oven roasting pan to crisp up. The kale should go nice and crispy, so keep an eye out for that crunch when getting it out of the oven.

5. Finish off by cooking the Tilda Super Grain pouch for two minutes in the microwave (800W) and serving!


Ingredients: Homemade Dips

– 1/2 an Avocado

– Lime and Lemon (for seasoning)

– 2 Large Salad Tomatoes

– Sprig of Fresh Coriander

– 50g Natural Yoghurt

– Sprig of Fresh Mint

Method: Homemade Dips

With this meal, I also made three tasty dips to compliment the flavours of the mediterranean inspired plate. Start by mashing 1/2 an avocado, and seasoning with chilli pepper, and a squeeze of lemon. Next, chop the 2 large salad tomatoes, removing the insides and pips (save them for later – they still taste yummy!) and just cutting the outside flesh. Pop this into another little dipping bowl, and season this time with lime, coriander, salt and pepper. Finally, make my yoghurt and mint dip inspired by greek Tzatziki. Put 50g natural yoghurt mixed with chopped mint, a squeeze of lime and a sprinkle of pepper into the third dipping bowl.

And there you have it – good to go!

I hope you enjoy the Mediterranean inspired flavours, the rich roasted vegetables and the amazing textures of the super grains. It’s perfect post workout and a great way to keep yourself feeling fuller for longer. I made a double portion when I created this recipe, and actually ate the second half cold the next day. It tastes just as awesome cold as it does warm, which is perfect for saving time meal prepping for lunches. Remember, nutrition doesn’t have to be complicated, eat foods that you enjoy, and that nourish and fuel your body.

Love, Beth x