1. Soba noodles with peanut sauce
A quick carb and protein packed meal to
fuel up a few hours before you lace up
Soba
noodles with peanut sauce
Active ingredients A huge 59g of carbs, combined with fuelling amino acids, protein
and a dose of healthy fats from the peanuts delivers slowly releasing energy
though you'll want to leave several hours between scoffing this and heading out
to allow your body time to digest it. Spring onions bring a hit of
bone-boosting vitamin K, while sesame seeds are rich in magnesium, which
benefits your respiratory system.
Per Serving 577kcal,
59g carbs, 3g fiber, 4g protein, 19g fat
Your shopping list
·
6 tbsp reduced-sodium tamari or soy sauce
·
2 tbsp sesame oil
·
1 tbsp unsweetened peanut butter
·
4 tbsp rice vinegar
·
1 tbsp fresh ginger, grated
·
2 garlic cloves, crushed
·
285g soba noodles
·
500g chopped cooked chicken, warmed or room
temperature
·
5 spring onions, thinly sliced
·
30g toasted sesame seeds
·
30g chopped unsalted peanuts
·
Handful of fresh coriander leaves
Make it
1.
In a large bowl, whisk the tamari (or soy)
sauce, sesame oil, peanut butter, vinegar, two tablespoons of water, ginger and
garlic.
2.
Throw the noodles into a large pot of boiling water,
stir and cook until tender (about five minutes).
3.
Drain the noodles in a colander; run hot water
over the noodles until the water runs clear. Drain thoroughly again. Add the
noodles to the sauce and toss. Add the chicken and spring onions; toss again.
Garnish with sesame seeds, peanuts and coriander.
Serves four
2. Quick creamy chicken Lasagne
A protein-packed spin on the classic
comfort dish makes it an ideal recovery-booster
Quick
creamy chicken Lasagne
Active ingredients The protein in chicken helps speed muscle recovery. Mozzarella adds
calcium for bone health, and vitamin B6, which helps your body break down food
and produce red blood cells. Plus the tomato sauce delivers a
recovery-boosting, health promoting combo of vitamin C, Folate, potassium and
lycopene.
Per Serving 665kcal,
39g carbs, 3g fiber, 50g protein, 35g fat
Your shopping list
·
15 Lasagne sheets (soaked in piping hot water
for 10 minutes)
·
1kg chopped cooked chicken
·
11/2 tsp dried basil
·
340g cream cheese, softened
·
120ml chicken or vegetable stock
·
1 large jar of tomato pasta sauce (low-sugar)
·
500g shredded mozzarella
·
120g grated parmesan
Make it
1.
Heat the oven to 200C. Mix the chicken, basil,
225g of cream cheese and 60ml of the stock.
2.
Then mix the remaining cream cheese and stock in
a separate bowl.
3.
Spread a layer of the tomato sauce on the bottom
of a 20x30cm baking dish. Assemble four layers as follows: three Lasagne sheets,
tomato sauce, chicken mix, mozzarella and parmesan.
4.
Finish with the last Lasagne sheets, stock mix
and cheese. Cover with foil and bake for 50 minutes. Remove from oven; let
stand for 10 minutes.
Serves eight
