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Welcome back to Nutrition 4 Fighters. These recipe posts aim to give you not just tasty options but also to drop a little knowledge about where they fit in to a sportspersons schedule and just why and when they make for good choices! This recipe is a great midday lunch option, or if you’re not training, a great dinner choice.

On this one, I’m shunning the super impressive and nutritious staple that is chicken breast, and advising going with chicken thighs. Thighs often fail to get lorded due to not being the leanest, but such cuts with darker meat and skin have their own unique qualities.

Nutrients such as collagen in the skin of chicken is good for nails, hair and joints for example. There are also less well known qualities in the darker meat, such as anti inflammatory properties and a higher ratio of micronutrients like iron, zinc, riboflavin, thiamine and vitamins B6 and B12.

This is not a meal that will optimise recovery or performance either just before or just after training, as it is pretty slow digesting. It is however one that will provide macro and micronutrient density that’ll support your digestion, immune function and provide consistent physical and mental energy levels throughout the day. Lastly, and crucially important, it’s also pretty tasty!

Ingredients:(Serves 2)

• 2 x chicken thighs

• 1/2 tin of chick peas (200g) drained 

• 1 x medium potato

• 100g fat free Greek yogurt 

• 1 x medium onion

• 2 x cup of broccoli 

• 1/2 x tbsp coconut oil

• 1 x tbsp of turmeric 

• 1 x tbsp of cumin 

• 1 x tbsp of thyme

• 1 x tsp of mustard powder (or chilli powder)

Method:

• Preheat oven to 200c. Now chop and cube the potato and place in dish in the oven. Allow to cook for 10-15 minutes.

• Meanwhile, dice the onion and chicken up, putting to one side in separate bowls.

• Chop up the broccoli into roughly 1/2 to 1 inch sized pieces. Also place to one side.

• Melt the coconut oil in a large frying pan. Add the spices and mix over a gentle heat with a wooden spoon until they are combined.

• Initially add the onions and sauté on a low heat until they’re translucent. Now add the chicken and continue to stir for around 5 minutes until the chicken appears nearly cooked through.

• Add broccoli and continue to stir on a low heat until chicken is completely cooked through and the broccoli is at your desired tenderness.

• Remove potatoes from the oven and add to the curry along with the yogurt and drained chickpeas.

• Allow the curry to heat through, serve and enjoy!

Total calories: 623kcal per serving

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