With minimum effort, you can get all
your carbs, protein and nutrients in just one bowl
After a cold run there's nothing better
than sitting down to a hot meal, ideally one that's easy to prepare. Without
much time or effort you can produce tasty results using just one pot, says Chef
Biju Thomas, co-author of The Feed Zone Cookbook. Add lean proteins,
whole grains and vegetables, and 'one-pot meals supply all the nutrients
runners need for training and recovery'. And, says Thomas, because you consume
all the liquids in one-pot recipes, 'you don't lose any of the nutrients that
leach out during cooking'. These recipes (each serves four) take 40 minutes or
less to prepare and, once you get them going, they need little more than
stirring. Make one before you run, and heat when you return for a tasty reward.
To shed pounds
Smoky black bean stew
Smoky
black bean stew
A single serving (170g) of black beans
packs 15g of fiber, plus an equal amount of muscle-building protein. Natural
high-fiber foods help promote fullness, which can help reduce calorie intake at
meals and curb cravings throughout the day. Recent research from Purdue
University in the US shows that the compound that gives hot peppers their fiery
kick may also boost calorie burning and temper appetite, further lowering your
calorie intake.
Simmer this
Heat two teaspoons of canola oil in a pot. Cook a diced onion and sliced carrot
for five minutes. Add two 400g tins of drained black beans, two 400g tins of
chopped tomatoes, 360ml of vegetable stock, one sliced roasted red pepper, one
tablespoon of chipotle paste, one teaspoon of cumin, and salt and pepper to
taste. Simmer for 20 minutes. Stir in the zest of one orange and one tablespoon
of fresh thyme. Serve with diced avocado.
To boost health
Creamy cocoa oatmeal
Creamy
cocoa oatmeal
Stick-to-your-ribs steel-cut oats are
packed with Beta-Glucan. According to a Nutrition Journal study
conducted in 2011, this soluble fiber can help slash your LDL (or so-called
'bad' cholesterol) levels. Research shows cocoa antioxidants help relax blood
vessels, ease blood pressure and improve circulation. Ground flaxseed is rich
in omega-3, which reduces inflammation in the arteries.
Simmer this In
a pot, boil 250g of steel-cut oats and 480ml each of water and milk. Simmer for
15 minutes. Stir in one mashed banana, three tablespoons of ground flaxseed,
one and a half tablespoons of cocoa powder, one teaspoon of ground cinnamon, a
quarter of a teaspoon of ground nutmeg and 250ml of water. Cook for 10 minutes.
Add a handful of walnuts and dried tart cherries. Serve with maple syrup and
blueberries.
To recover faster
Chicken and quinoa soup
Chicken
and quinoa soup
Chicken and quinoa is a dynamic duo: amino
acids in chicken rebuild broken-down muscle tissue, while carbs in quinoa
refuel your depleted tank, making this perfect for recovery. Quinoa provides
magnesium, which may improve muscle strength in athletes, according to a study
by the University of Lisbon in 2011.
Simmer this Heat
two teaspoons of canola oil in a pot; fry one diced onion and two sliced
carrots for six minutes. Add 450g of sliced boneless chicken thighs, 50g of
sliced mushrooms, two sliced celery stalks and two chopped garlic cloves; cook
for five minutes. Add 900ml of chicken stock, 130g of quinoa, four sprigs of
thyme and seasoning. Bring to the boil then simmer for about 15 minutes, until the
quinoa is tender. Top with parsley and hot sauce.
To tame inflammation
Pork and brown rice
Pork
and brown rice
In a study published last year in the European
Journal of Nutrition, people who ate diets high in whole grains, such as
brown rice, showed lower signs of internal inflammation, which can hamper
recovery and heart health. Lean pork tenderloin has a 6:1 protein to fat
calorie ratio, along with a high amount of selenium, an antioxidant that may
ease exercise-induced oxidative stress.
Simmer this Heat
one tablespoon of canola oil in a pot. Cook one diced onion, 450g of sliced
pork tenderloin and two chopped garlic cloves for five minutes. Add 250ml of
red wine and simmer for five minutes. Add two 400g tins of chopped tomatoes,
250ml of water, 200g of brown rice, on diced pepper, two teaspoons of Dijon,
one teaspoon of dried oregano, a pinch of cayenne, and salt and pepper. Simmer
for 30 minutes.
To reduce stress
Salmon and coconut curry
Salmon
and coconut curry
An upcoming race has you on edge? Eat
salmon. It contains DHA and EPA, omega-3s that can reduce stress levels,
according to scientists at Ohio State University. When study subjects took fish
oil daily for 12 weeks, their anxiety levels dropped by 20 per cent.
Simmer this Heat
two teaspoons of canola oil in a pot. Add two chopped shallot and two chopped
garlic cloves; heat for two minutes. Add 480ml of chicken stock, one 400ml can
of low-fat coconut milk, two diced sweet potatoes, two tablespoons of tomato
puree, one tablespoon each of grated ginger and curry powder, one teaspoon of
cumin and a quarter of a teaspoon each of cayenne, salt and pepper. Bring to
the boil, reduce the heat and simmer for 20 minutes. Add 450g of skinless cubed
raw salmon, 200g of frozen peas and the juice of one lime. Simmer for five
minutes. Garnish with coriander and serve.
