Tag: Recipes

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Tofu Stir Fry Recipe

Tofu Stir Fry

Tofu Stir Fry

Our Nutritionist Says:

“Tofu is made from soy, the only plant protein to contain all 21 amino acids. This makes it just about the best way for active vegetarians to get all the building blocks they need to adapt to and recover from training. You’ll also get plenty of sodium from the soy sauce and so this is a good post workout meal when intensity and sweat loss has been high.”

Joel Enoch, Sports Nutritionist - joelenoch.co.uk

Ingredients:togu_nutbox

175g tofu

1tsp light soy sauce

1tsp sesame oil

1tsp vegetable oil

25g egg noodles

100g spinach

40g sugar snap peas

1/2 a red pepper

2 medium spring onions

A handful of cashew nuts

1cm fresh ginger

Chill flakes

 

1. Mix together the soy sauce and sesame oil. Cut the tofu into 2cm cubes, toss together with the soy and sesame, sprinkle with chilli flakes and leave to marinate in the fridge for at least an hour.

 

2. Cook the noodles as per packet instructions, drain and return to the pan.

 

3. Heat the vegetable oil in a large pan or wok until smoking hot. Add the tofu, being careful of the oil ‘spitting’. Stir and cook for 3minutes. Add the cooked tofu to the pan with the noodles.

 

4. Peel and thinly slice the ginger. Slice the pepper into strips and cook in the wok along with the spring onions, sugar snap peas and ginger for 3minutes.

 

5. Add the noodles and tofu to the wok; toss together and heat for 1minute. Toss in the spinach and allow to wilt in the heat for a few seconds. Serve.

Download the recipe HERE

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Features

Sundried Tomato and Sausage Pasta

Sundried Tomato and Sausage Pasta

Our Nutritionist Says:

“Tasty, simple and relatively cheap; use tomatoes in olive oil to get a good helping of health boosting Omega 3 oils. Western diets contain a large amount of Omega 6 from vegetable oils used in most processed foods and we need to have less of these and more Omega 3 to optimise health… Experiment with different types of sausage, but always buy the best quality. Cheap sausages can contain a lot of fat and other ‘fill’ ingredients.”

Joel Enoch, Sports Nutritionist - joelenoch.co.uk

Ingredients:sundried_NutBox

750kcal

30g protein

85g carbohydrates

40g fat

10g saturated fat

5g fibre

3g Salt

 

1. Bring a large pan of water to the boil, adding a small pinch of sea salt. Cook the pasta as per packet instruction (reduce by 1 minute for a more authentic al dente Italian style.)

 

2. Peel the skin from the sausages and cut the meat into bite-size pieces. Remove the Sundried Tomatoes from the oil in the jar and chop into small pieces.

 

3. Gently heat 1tbsp of the sundried tomato oil in a large pan, add the sausage meat and good slowly for 7minutes. When the pasta is nearly cooked, add the remaining sundried tomato oil and the sundried tomatoes to the sausage pan, season with a little black pepper. If you wanted some added ‘bite’ add a small sprinkle of chilli flakes and stir in.

 

4. Drain the pasta and tip into the pan with the sausage meat and sundried tomato mix; stir together, mix in the chopped parsley and serve.

Download the recipe HERE

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Chorizo, Pine Nut and Spinach Spaghetti

Chorizo, Pine Nut and Spinach Spaghetti

Chorizo, Pine Nut and Spinach Spaghetti

Our Nutritionist says:

“Everyone should aim to eat a protein of nuts and dark green leafy veg daily because of their health giving nutrients. Along with these, lemon provides load of antioxidants to fix cell damage caused by endurance training so don’t hold back on these ingredients. Olive oil also supports a healthy heart and if you want to reduce the saturated fat content even further, replace chorizo for seasoned chicken.”

Joel Enoch, Sports Nutritionist - joelenoch.co.uk

Ingredients:chorizo_NutBox_cyc
40g chorizo
Zest of and juice of half a lemon
Pinch of sea salt
1 tbsp virgin olive oil
150g spaghetti
25g pine nuts
125g baby leaf spinach

 

1. Bring a large pan of water to the boil, adding a small pinch of sea salt.  Cook the pasta as per packet instruction (reduce by 1 minute for a more authentic al dente Italian style.)

 

2. Zest half the lemon and chop finely; mix with juice from half the lemon and stir in olive oil.

 

3. Chop the chorizo or bacon into small bite-size pieces.

 

4. Four minutes before the pasta is ready heat a frying pan gently and add the chorizo or bacon to the dry pan – no need for extra oil.

 

5. As the meat begins to cook toss in the pine nuts to toast. Keep everything moving as pine nuts tend to ‘catch’ and burn.

 

6. When the pasta is ready put the baby leaf spinach in a colander (keeping a handful of leafs back for serving) and drain the pasta through it to wilt.

 

7.  Return the pasta and baby leaf spinach to the pan, tip in the chorizo/bacon and pine nuts and mix together with the lemon and oil until the pasta is coated.

 

8. Serve with the remaining handful of baby leaf spinach on top of the dish.

 

Download the Recipe HERE

 

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Featured Features

Sausage & Pea Penne

Sausage & Pea Penne

Sausage & Pea Penne

 

Our Nutritionist says:

“After a hard evening training session this is a quick, tasty and no-fuss way to get the protein, energy and electrolytes you need to recover effectively. Add kidney beans and/or extra veg for more vitamins, minerals and healing antioxidants.”

Joel Enoch, Sports Nutritionist – joelenoch.co.uk

Ingredients:SPP_NutBox
150g penne
25g frozen peas
4 pork sausages
Pinch of sea salt
1/2 tbsp virgin olive oil
Chilli flakes or chopped fresh red chilli
Zest of half a lemon
1/2 tbsp wholegrain mustard
100g half-fat cre?me frai?che
Handful of basil leaves

 

1. Bring a large pan of water to the boil, adding a small pinch of sea salt. Cook the pasta as per packet instruction (reduce by 1 minute for a more authentic al dente Italian style.)

 

2. As the pasta cooks, de-skin the sausages and take out the meat, chopping roughly into small pieces.

 

3. Heat the virgin olive oil in a large pan (it needs to be big enough to later add the pasta), add the chilli flakes or chopped red chilly and the sausage meat, cooking gently for 5 minutes.

 

4. Two minutes before the pasta is ready add the frozen peas to the pasta water and cook together.

 

5. One minute before the pasta is ready add the lemon zest, wholegrain mustard and cre?me frai?che to the sausage pan, reduce the heat and simmer gently.

 

6. Drain the pasta and peas, tip into the sausage sauce, season with black pepper and stir together.

 

7. Serve sprinkled with the torn basil leaves.

 

Download the Recipe HERE