“The five S’s of sports training are stamina, speed, strength, skill and spirit. But the greatest of these is spirit” – Ken Doherty

Last Friday was World Soil Day and Sweet Potato is one of the best soil vegetables that there is to eat. It is full of Vitamin A, not to mention potassium also. When endurance training, it acts as an especially good oxidant, and even more so during Marathon training.

Known as Kumara in New Zealand, the Sweet Potato was originally a birthchild of the Polynesian islands and grown there before it got exported out to other regions.

Kale regulates the bodies inflammatory system and contains nearly as much iron per calorie as red meat but also has numerous added benefits also. Kale is part of the same family relation as cabbage and is able to be grown and prosper through winter, therefore making it the ideal and readily available vegetable to eat through the winter months. The strong iron content makes it the perfect food to eat as much as you can through the cold months.

 

150g Kale ( 58.5 Calories, 1.5g Fat, 1.5g Carbs, 4.5g Protein)

2 Large Sweet Potatoes ( 326 Calories, 0g Fat, 74g Carbs, 10g Protein)

400g Tinned Chopped Tomatoes ( 50 Calories, 0g Fat, 8g Carbs, 3g Protein)

150ml Vegetable Stock with Water ( 14 Calories, 0g Fat, 3g Carbs, 1g Protein)

1 tbsp ground cinnamon ( 0 Calories, 0g Fat, 0g Carbs, 0g Protein)

1 tbsp ground coriander ( 0 Calories, 0g Fat, 0g Carbs, 0g Protein)

1 tbsp Garam massala ( 22 Calories, 1g Fat, 5g Carbs, 1g Protein)

1 tsp chilli flakes ( 1 Calories, 0g Fat, 0g Carbs, 0g Protein)

1 tbsp olive oil ( 123 Calories, 14g Fat, 0g Carbs, 0g Protein)

175g Basmati Rice ( 702 Calories, 2g Fat, 152g Carbs, 18g Protein)

 

1) Cook the Kale in the olive oil on a medium heat for 5 minutes until beginning to sizzle and beginning to slowly wilt.

2) Add the spices and continue to cook for a few more minutes.

3) Then Add the chopped tomatoes and vegetable stock and bring to the boil.

4) Add the Sweet Potato and simmer on a medium heat for 15-20 minutes.

5) Serve with basmati rice