1 Onion, finely chopped 3 garlic cloves, roughly chopped 1 tbsp harissa paste 400g tin chopped tomatoes 150ml vegetable stock 100g mushrooms, roughly chopped 2 cod fillets 100g spinach SERVES 2 ( 298 Calories, 5.5g Fat, 23g Carbs, 32.5g Protein) … Continue reading Moroccan Fish Stew
1 Aubergine, diced in half twice 2 peppers, roughly diced 2 garlic cloves 400g chopped tomatoes 25g Feta cheese 3 eggs 2 large Ciabatta, toasted 2 avocado SERVES 2 ( 1373.66 Calories, 77g Fat, 102g Carbs, 53.16g Protein) Nutrition in … Continue reading Mediterranean Brunch
1 red pepper, finely diced 1 Onion, finely diced 120g mushrooms, finely diced 2 sweet potatoes, peeled and roughly chopped 400g tinned chickpeas 150g spinach 1 tbsp Garam massala 1 tbsp ground turmeric 1 tbsp ground coriander 1 tbsp chilli … Continue reading Chickpea & Sweet Potato Curry
120g Smoked Salmon 142ml Single elmlea cream 50g frozen mixed veg 300g Linguine 1 tbsp Parmesan cheese SERVES 2 ( 841.5 Calories, 45.5g Fat, 57.5g Carbs, 47g Protein) Nutrition in 1 serving ( 420.75 Calories, 22.75g Fat, 28.75g Carbs, 23.5g … Continue reading Creamy Salmon & Vegetable Linguine
450g white potatoes, peeled and chopped 2 small salmon fillets, diced 2 tbsp Flour 1/2 pint of skimmed milk 30g Parsley SERVES 2 ( 751 Calories, 21g Fat, 33g Carbs, 42g Protein) Nutrition in 1 serving ( 375.5 Calories, 10.5g … Continue reading Potato & Fish Pie
90g Kale 650g Chicken breast, finely chopped 125g quinoa 2 cooked beetroot, finely diced 1 small tub peach yoghurt 2 tomatoes, finely diced 2 tbsp olive oil SERVES 2 ( 734 Calories, 40g Fat, 46g Carbs, 40g Protein) Nutrition in … Continue reading Chicken & Quinoa Salad
Beetroot juice has become a popular supplement for many athletes, many of them runners especially. Beetroot is a rich source of many anti-oxidants and drinking beet juice raises nitric oxide levels in our bodies This nitric oxide increases blood flow, improves lung function and strengthens muscular contraction. Beetroot also greatly improves our cardio-respiratory system and fitness because it opens up our blood vessels so that an increased amount of oxygenised blood can work it’s way to our muscles. Nitric oxide also ensures that a much greater oxygen intake inside the muscles 💪 is able to occur. Beet juice has allegedly … Continue reading Benefits of Beet for Athletes
Beans As well as being great fuel for long runs, these carbs are also high in anti-inflammatory bodies. Try to eat them every other day. 2. Mixed berries Berries can reduce the risk of neuron loss and improve mental performance. I personally love berries and have them daily on my porridge and find they are a great start to the day. Try to eat berries at least twice a week. 3. Colourful Veggies Colour in food means food Is rich in anti-oxidants, which can help protect neurons. Definitely try to eat these once a day. 4. Greens Rich in folate, … Continue reading Best foods for a strong mind and strong body
What does Spotify have to do with all of this you may ask? Well, by engrossing yourself In every step of the re-fuelling process from cooking to cleanup, it Is well worth the effort. Mindfulness during cooking and eating can reduce stress after training and helps make our dining time more satisfying and from a performance wise, even more beneficial. When I cook I personally listen to Spotify and I have a dedicated cooking playlist that I listen too and cooking is my happy place. Listening to music whilst cooking and immersing yourself in the songs and singing and dancing … Continue reading How Mindfulness when eating can transform your event day performance
500g white potatoes, peeled and finely diced 3 tbsp olive oil 2 garlic cloves, finely chopped 1 tbsp chilli flakes 3 tbsp paprika 1 tbsp muscovado sugar 2 tbsp tomato puree 200g tomato Passata sauce 100g Purple sprouted broccoli 🥦 … Continue reading Patatas Bravas with Purple Sprouted Broccoli
