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

HomeClinics & ProgramsELLICSR KitchenCouscous with Pumpkin Seed Pesto & Roasted Cherry Tomatoes (Pre-Workout)

Skill Level	Easy

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

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

Ingredients

Couscous with Roasted Cherry Tomatoes

1 cup	Dry Couscous
1 cup	Water or Stock
2 tsp	Lemon Zest
1 tsp	Dried Basil or Mint
12	Cherry Tomatoes, whole
1 tsp	Balsamic Vinegar
To taste	Sea Salt and Freshly Ground Black Pepper

Pumpkin Seed Pesto

1/4 cup	Pumpkin Seeds, toasted
1/4 cup	Sundried Tomatoes
2 cups	Fresh Parsley (Cilantro or Basil will also work well)
2 cloves	Garlic
1/2	Small Red Chili (optional)
2 tbsp	Parmesan, grated
3 tbsp	Lemon Juice
4 tbsp	Olive Oil

Directions

Turn on the broiler in the oven.
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.
In a large bowl, mix your dry couscous with lemon zest and dried basil.
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.
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.
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

PDF link to nutrition facts for Couscous with Pumpkin Seed Pesto & Roasted Cherry Tomatoes (Pre-Workout)

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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.