With the Tour De France Cycling event and the IPC Swimming World Championships in Glasgow well underway- you will notice that keeping your energy levels up during exercise plays a key part in ALL sporting/training activities.
Here are some meal ideals to help you throughout your exercise journey what ever it may be, to perform to your maximum potential. Enjoy!
Tomato and Red Pepper Soup (serves 4)
Ingredients
900g ripe tomatoes
1 Red Pepper chopped
Low calorie cooking spray
1 tsp dried oregano 1 large onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
1 litre hot vegetable stock
Salt and freshly ground black pepper
2 tbsp chopped fresh basil
Directions
Arrange the tomatoes and chopped red pepper on a baking tray, spray them lightly with low calorie cooking spray and sprinkle with the oregano. Bake in a preheated oven at 200°C/180°C Fan/Gas 6 for 10-15 minutes, until the tomatoes start to soften and the skins begin to char. Meanwhile place the onion and garlic in a large, heavy-based saucepan with 300ml of the stock. Cover the pan, bring to the boil and simmer for 10 minutes. Peel and chop the roasted tomatoes and add to the cooked onion mixture in the pan along with the remaining stock. Simmer for 15-20 minutes. Purée the soup in a blender or food processor. Return the soup back to the pan, season well and add the basil. Reheat the soup if necessary
Sweet Salmon Jacket
Ingredients per serving
1 Sweet Potato
1 Fillet of Salmon
Small handful of Kale
½ Courgette sliced
½ Carrot grated
3-4 pieces of Broccoli
3-4 diced pieces of Butternut Squash
Olive Oil
Directions
Cut the sweet potatoes in half and rub a small amount of olive oil on the filling and place in a pre-heated oven at 200°C/180°C Fan/Gas 6 for 30 minutes. Add the salmon fillet, courgette and butternut squash when the potatoes have 20 minutes remaining. Whilst this is happening boil the kale and broccoli in a saucepan for 10 minutes. When meal is set on the plate add the grated carrot to the vegetable medley and season for extra flavour if required
Mariners Steak & Chips
Tuna Steak with either homemade potato or sweet potato chips using either olive or rapeseed oil. Finely dice broccoli and red pepper and mix into spinach or seaweed for a side. For a sauce blend tomatoes and red pepper together and season with cayenne pepper flakes.
Ingredients per serving
1 Tuna Steak
1 potato cut into chips
Small/medium portion of broccoli, cauliflower and carrot medley
Small portion of Seaweed
Salt and freshly ground black pepper
Olive or Rapeseed oil
Soy Sauce
Directions
Pre-heated oven at 200°C/180°C Fan/Gas 6. Rub the soy sauce into the tuna steak and also rub the choice of oil onto your cut chips and place in the oven for 25-30 minutes. Add the vegetable medley to a saucepan and boil on a medium heat for 10 minutes. For the seaweed follow the cooking instructions as a guide as this will differ depending on the type of seaweed you are using.