Author: Nutrition 4 Fighters

This recipe is the perfect option to fuel both a heavy training day or just a super active one. You’ve got all you nutrient bases covered with a healthy dose of easily digestible protein, slow release carbohydrates, fats, vitamins & minerals.

Ingredients:

• 2 x large eggs
• 2 x slices of brown bread
• 2 x tsp of Ceylon cinnamon
• 1 x tsp of coconut oil

Jam:

• 1/2 x cup of frozen blueberries
• 1/2 x cup of frozen raspberries
• 1 x tbsp of water
• 2 x tsp of chia seeds
• 1 x tsp of honey

Method:

• Follow recipe for the Super Berry Jam here – (will take around 15/20 minutes total) – https://nutrition4fighters.co/2021/10/16/super-berry-jam/

• Crack both eggs into a bowl and whisk thoroughly. Poor contents into baking size container in which both slices of bread can fit.

• Place both pieces of bread side by side into container. Allow them to absorb for 1/2 minutes until flipping over and repeat until all the egg absorbed.

• Melt the coconut oil on low heat and ensure the pan is well covered. Now place the pieces of bread next to each other and cook on a low to medium heat 4/5 minutes each side until done.

• Sprinkle over the cinnamon and top with the jam before serving.

Total Calories (without jam): 380kcalTotal Calories (with jam): 500kcal

This simple alternative to your average commercially bought jam will change the breakfast game! It’s low calorie, high fibre and has a a good dose of vitamins and minerals to support your health and well-being.

Blueberries are particularly nutrient dense with a good dose of fibre, vitamins C, K and Manganese. Blueberries are also a great source of antioxidants. The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants called flavonoids.

Flavonoids are particularly potent at clearing up damage caused by oxidative stress, a by product of pollution, stress, exercise and even just breathing.

Ingredients:

• 1/2 cup frozen blueberries 
• 1/2 cup of frozen raspberries 
• 1 tbsp water
• 2 tsp of chia seeds 
• 1 tsp of honey (optional)

Method:

• Place frozen berries and tbsp of water into a pan and gently heat until the berries are soft.

• Remove from the heat and mash with a fork. Add the chia seeds & honey, and stir well.

• Allow to sit and set for about 10/15 minutes, (or even do the the night before and stick in the fridge).

Total calories: 120kcal

So today’s recipe is a perfect post training meal packed with protein, glycogen replenishing simple carbohydrates, and fibre and micronutrient dense veggies.

Although beef is not always the leanest of meats, it makes up for this with its micronutrient density including a number of B vitamins, iron, potassium and zinc. I’ve opted for 5% fat here also to reduce the saturated fat content.

Ingredients:

(Serves 4)

500g beef mine – 5% fat

500g Fresh tagliatelle pasta

2 x cups of red cabbage (diced)

1 x onion (diced)

1 x tin (400g) chopped tomatoes

1 x medium carrot (grated)

2 x tbsp of paprika

2 x tbsp oregano

1 x tsp of mustard powder/chilli powder

1 x tbsp coconut oil

Method:

• Melt the coconut oil on a low heat in a large frying pan or wok. Stir in the paprika, oregano mustard or chilli powder, forming a paste.

• Add diced onion & red cabbage. Stir thoroughly on a low heat, cooking till onion is translucent.

• Add beef, stir and cook till the mince is browned.

• Add tomatoes & grated carrot. Place on lowest heat, cover and leave to simmer for 8-12 minutes, stirring occasionally.

• Add the pasta to boiling water and allow to cook till your desired softness. Drain & rinse.

• Serve & enjoy! 👌

Total calories per serving = 595kcal

This one is another weight cutting, low calorie & fibre dense lunch option with plenty of micronutrients to support your recovery and overall well-being.

Soups are such an easy and simple option for meals through the week, which you can knock up as bulk load and add to simply for a more complete meal. For example, with the recipe below I may add a scoop of whey protein and/or slices of toast if I’ve got a workout planned.

Nutrient spotlight –

There is so many micronutrient qualities in this dish, from vitamins & minerals, to antioxidants, flavanoids and prebiotics.

Here’s a look at just a few of the ones which aren’t in the main ingredients;

The spice tumeric contains the active ingredient curcumin which has various benefits. These include aiding digestion, boosting immunity, providing anti-inflammatory and anti-viral properties.

The other notable spice is cumin, (not to be mistaken with curcumin). Cumin is packed with antioxidants, vitamins and minerals such as magnesium, iron, calcium and phosphorous. It’s also rich in Vitamin E, A, C, K and B6. It can potentially help aid digestion and immunity.

Lastly; black pepper. Aside from the digestive and anti inflammatory qualities associated with the active component within it, piperine, black pepper may also enhance the absorption of the other nutrients like those in the turmeric.

Extra virgin olive oil is a super high source of oleocanthal which is part of the polyphenols family. Oleocanthal has particularly high antioxidant and anti-inflammatory properties. When cooking with the oil, ensure it’s on a low heat as not to spoil these delicate nutrients.

Ingredients:
(4-6 portions)

• 2 x medium sweet potato
• 4 x medium carrots
• 1 x handful of fresh coriander
• 1 x red onion
• 1 x palm full of chopped red cabbage
• 1 x stock cube
• 1 x 400ml boiling water (for stock)
• 1 x 400ml boiling water
• 2 x tsp cumin
• 2 x tsp turmeric
• 1/2 x tsp black pepper
• 2 x tbsp of extra virgin olive oil

Method:

• Heat the extra virgin olive oil in a saucepan on a low heat and mix in the spices & black pepper till combined.

• Pre dice the onion and red cabbage and mix in with the spices. Lightly fry on a low heat until the onion is translucent.

• Add pre roughly chopped sweet potatoes, carrots and parsley along with 400ml of boiling water.

• Dissolve stock cube in other 400 ml of boiling water, and add to the mixture.

• Cover and allow to bring itself to boil on a low to medium heat. Cook through till the veg are soft enough to be blended.

• Remove from heat, allow to cool for 5 minutes then blend with a handheld soup blender, serve and enjoy!