Try these nutrient-packed dinner recipes for the time-crunched athlete

As we come out of the festive season and into spring, it’s time to look ahead to the race season – even though the cold and dark outside might be telling your body otherwise!

In this case it’s important to start focussing on nutrition while still having meals that are tasty and can sustain you through these early months of the year.

Focus on wholegrain, nutrient-dense carbs such as brown rice, oats, and lentils to maintain steady blood sugars, reduce hunger pangs and keep your gut healthy.

Starchy vegetables, such as sweet potato and butternut squash provide a low-fat boost of superfood antioxidants and minerals for tip-top health; high-fibre, low-calorie and nutritious fruits (oranges, pears, apples, berries) and vegetables (kale, broccoli, winter chard) will also keep you fuller for longer; quality protein such as eggs, oily fish, beans and dairy together with slow-releasing carbs to help sustain your energy levels even more, and keep muscles, bones, hormones and metabolism healthy.

So, with all that in mind, here are this month’s recipes. Enjoy!

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Firstly, these Lamb chops with puy lentils and green beans give you a delicious and balanced meal. Puy lentils are low GI, an excellent source of protein, and vitamin B1 and minerals, especially iron and magnesium.

Due to their high soluble fibre content, lentils are digested very slowly and are brilliant for maintaining stable blood glucose levels.

Next up a delicious Steak and eggs with sweet potato rösti recipe that provides quality protein beautifully balanced with some nutrient-rich carbohydrates.

This Salmon ceviche with pink peppercorns, lime and ginger is simple, stylish and super quick to prepare. It’s also a great source of protein and healthy fats.

Finally, Roasted peppers with feta and basil, which you can make in advance as they’re equally good cold as they are warm. One of the richest dietary sources of vitamin C, a single red pepper provides just under 170% of your recommended daily intake, as well as potassium, vitamins A, E and K and fibre.

1. Steak and eggs with sweet potato rösti

Prep: 10mins | Cook: 15mins | Serves: 2

Ingredients:

• 1 medium potato
• 1 medium sweet potato
• 1 small onion, finely chopped
• 1 clove garlic, crushed
• 1 tsp dried mixed herbs
• 1–2 tbsps rapeseed oil
• 2 tsps olive oil
• 2 steaks
• 2 eggs

Method

1. Grate the potatoes, peeled or unpeeled. Rinse and drain, then wrap in a clean tea towel and squeeze out as much of the juice as you can. Transfer to a bowl. Stir in the onion and garlic and season with the mixed herbs and plenty of salt and pepper.
2. Heat the rapeseed oil in a pan over a medium heat. Add mounds of the potato mix, pressing down so the patty is quite flat. Cook for 4–5mins each side until golden. Transfer to a warmed plate and keep warm in a cool oven.
3. Now brush your steaks with a little olive oil and season. Heat the pan over a high heat and cook for 2mins each side for rare, 4 for medium and 6–7 for well done. Set aside on a warmed plate.
4. Add a drizzle of oil to the pan and fry your eggs. While cooking, arrange the rösti and steak on the plates. Carefully lay the egg on top once done and eat immediately!

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2. Salmon ceviche with pink peppercorns, lime and ginger

Prep: 10mins | Cook: No cook | Serves: 2

Ingredients:

• 2 fresh salmon fillets
• Juice of 2 large limes
• Zest of one lime
• 1 tbsp dill
• 1/2 red chilli, seeds removed, very finely chopped
• 1 tsp pink peppercorns, lightly crushed
• 1 dessert spoon sweet ginger syrup (from a jar of crystallised ginger)
• 1 tsp crystallised ginger, very finely chopped
• Bag of watercress, washed
• 1 tbsp extra virgin olive oil

Method

1. Remove the skin from the salmon with a sharp knife and cut into 1cm cubes.
2. In a small bowl, combine the lime juice, zest, dill, red chilli, pink peppercorns, sweet ginger syrup, crystallised ginger, a good pinch of salt and a little black pepper.
3. Toss the salmon cubes in the lime dressing until well-coated. Arrange the watercress on 2 serving plates. Pile the salmon into a mound in the middle of each plate. Drizzle the watercress and salmon with the olive oil. Decorate with some extra pink peppercorns and a few sprigs of dill and serve immediately.

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3. Roasted peppers with feta & basil

Prep: 10mins | Cook: 20mins | Serves: 4

Ingredients:

• 4 peppers – selection of colours
• 4 medium tomatoes, chopped into small cubes
• 2 cloves garlic, crushed
• 4 tinned anchovies, chopped finely (optional)
• 2–3 tbsps extra virgin olive oil
• Handful of fresh basil leaves, roughly chopped
• 30g feta cheese, broken into small pieces
• 1 tbsp balsamic vinegar

Method

1. Preheat the oven to 200˚C/gas mark 7. Halve the peppers lengthways and remove seeds. Place the peppers on a baking tray so they fit quite snugly.
2. Into each half, place equal amounts of tomato, garlic and anchovy. Drizzle 2 tbsps olive oil over each and season well with black pepper. If you’re not using anchovies you’ll need to add salt here, too.
3. Bake for about 20mins, or until the peppers are soft and caramelised around the edges.
4. Sprinkle over the basil and feta. Whisk together the remaining tbsp of oil with the vinegar and drizzle over the top. You can serve this hot straight out of the oven or cover and leave to cool for later. Best enjoyed with a chunk of crusty bread to scoop up the juices.

4. Lamb chops with puy lentils and green beans

Prep: 5mins | Cook: 25mins | Serves: 4

Ingredients:

• 8 small lamb chops
• 250g puy lentils
• 1 onion, peeled and studded with 5 cloves
• 2 cloves garlic
• 3 bay leaves
• 1 tsp red wine vinegar
• 1 tsp sugar
• 200g fine green beans, topped and tailed

For the dressing:

• 1 tbsp red wine vinegar
• 2 tbsps extra virgin olive oil
• 1 tsp ground coriander
• Handful flat leaf parsley, roughly chopped

To serve:

• 1 lemon, cut into wedges

Method

1. Rinse the lentils in cold water and put them in a pan with the onion, cloves, garlic, bay leaves, red wine vinegar and sugar. Cover the lentils with cold water by 2cm. Cover and bring to boil for 10mins, and then simmer for a further 20mins.
2. Season the lamb chops. Heat a frying or griddle pan over a high heat. Sear the chops fat side down until golden, then fry on both sides for 2–5mins, depending on their thickness and how well done you like them. Set aside on a warmed plate.
3. Meanwhile, cook the green beans in salted boiling water for 2mins. Drain and set aside. Make the dressing by whisking all the ingredients together in a small bowl.
4. Spoon the lentils into 4 pasta-style bowls, arrange the chops and the green beans on top and drizzle with the dressing. Serve with the lemon wedges.

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