Couscous with Pumpkin Seed Pesto & Roasted Cherry Tomatoes (Pre-Workout)

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Skill Level
Preparation Time 10 minutes Total Time 20 minutes
Servings 4 Cost Per Serving $1.58
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Ingredients

Couscous with Roasted Cherry Tomatoes
1 cupDry Couscous
1 cupWater or Stock
2 tspLemon Zest
1 tspDried Basil or Mint
12Cherry Tomatoes, whole
1 tspBalsamic Vinegar
To tasteSea Salt and Freshly Ground Black Pepper
Pumpkin Seed Pesto
1/4 cupPumpkin Seeds, toasted
1/4 cupSundried Tomatoes
2 cupsFresh Parsley (Cilantro or Basil will also work well)
2 clovesGarlic
1/2Small Red Chili (optional)
2 tbspParmesan, grated
3 tbspLemon Juice
4 tbspOlive Oil

Directions

  1. Turn on the broiler in the oven.
  2. Place pumpkin seeds, parsley, sundried tomatoes, garlic, chili, lemon juice and parmesan in a food processor. Blend while slowly drizzling in the olive oil. Season to taste.
  3. In a large bowl, mix your dry couscous with lemon zest and dried basil.
  4. Bring the cup of stock or water to a boil and pour over your couscous. Cover with plastic wrap or a dish towel and let sit for 10 minutes.
  5. Place your cherry tomatoes on a baking sheet and place in the oven under the broiler for about 5 minutes. Remove from oven and drizzle with balsamic vinegar.
  6. Mix a couple tablespoons of pesto into your couscous and top with your roasted tomatoes. Store the remaining pesto in the fridge or freezer.

Nutrition

  • ‚ÄčIf you are undergoing cancer treatment, try to exercise as much as you are able to. Even if you are experiencing fatigue, 10 minutes of light exercise each day can help you feel more energized.  If you have anemia, wait until your blood levels improve and then start exercising. Talk to your doctor about what type of exercise is right for you.
  • After cancer treatment, build up to a goal of at least 30 minutes of moderate activity 5 days a week, and do strength training exercises for all major muscle groups at least 2 days a week. An activity is moderate effort if you can talk but not sing while doing it.
  • Exercising before eating in the morning can lead your body to burn a higher percentage of fat for energy, but can also make it difficult for you to push yourself as hard as you would after a snack. Eating a few hours before exercising can help you get more out of your workout. Getting the timing right is important, because being hungry or having food in your stomach can both make it difficult to exercise. For most people, it works well to have a meal 3-4 hours before exercising or a snack 1-2 hours before exercising. Experiment to find the timing and amount that works best for you.
  • The meal or snack you eat before exercising should be high in carbohydrates from grain products, fruits and vegetables, or milk, contain a moderate amount of protein and be low in fat and fibre. The carbohydrates provide energy to fuel your workout and the protein reduces muscle breakdown. Fat and fibre slow down the digestion of food and can lead to an upset stomach during exercise. 
  • It is important to have fluids to keep you hydrated. Drink 5 to 7 mL/kg (1.5 to 2 oz / 20 lbs) of your body weight in water or a sports drink at least 4 hours before exercising.