ATHLETIC UNION HEALTH SPORT PEOPLE
COOK BOOK
CONTENT
MEAT
VEGAN
VEGETARIAN
SEAFOOD
SNACKS
MEAT
Chorizo Tomato Stew Recipe by Netball Ready in 15 minutes Serves 2 people
INGREDIENTS ½ tbsp olive oil 150g chorizo sausage chopped 1 red onion 1 tsp Lazy garlic 1 tin chopped tomatoes (400g) 2 eggs Parsley to garnish
METHOD 1. Place oil in a frying pan or wok on medium heat. Add chorizo and onion to pan and fry until onions soften (4 mins). Make sure to stir regularly to avoid burning. 2. Add the garlic and fry for another minute. 3. Pour in tomatoes and bring to a simmer for 2 mins. 4. Reduce heat to medium/low, crack the eggs into the mixture and sprinkle with pepper. 5. Simmer for 5 minutes or until the egg whites are cooked and yolks still runny.
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MEAT
Chilli, yogurt and oregano chicken wings Recipe by BUSAC Ready in 60 minutes Serves 6 people
INGREDIENTS ground cumin 4tsp paprika 4 tsp cayenne pepper 4tsp fine sea salt 2tsp black peppercorns crushed to make 1 /4 tsp chicken wings 30, tips removed and jointed oregano a big handful, chopped
YOGURT SAUCE garlic 6 cloves, crushed lemon juice 3 tbsp 300g natural yogurt
METHOD 1. Prepare the BBQ for indirect cooking by banking up the coals on one side so that there is a hot side and a cooler side. 2. For the yogurt sauce, mix the garlic with the lemon juice in a bowl and set aside. 3. Combine the spices, salt and pepper in a bowl. Toss the wings with 3 tbsp of this mixture in another bowl. Cook the wings on the cooler side of the BBQ, with the lid closed, for 30 minutes, turning halfway through. Move the wings to direct heat, over the coals, and cook for another 5 minutes, moving them around and turning to ensure even crisping. (Alternatively, heat the oven to 180C/fan 160C/gas 6 and divide the wings between two trays. Roast for 45 minutes until cooked through. Heat grill to high and transfer the wings to a large tray, discarding any cooking juices. Grill for 15-20 minutes, turning them every 3-4 minutes, until charred and crispy.) 4. Finish the yogurt sauce by straining the lemon and garlic mixture through a sieve into the yogurt with a pinch of salt and mix well. 5. Toss the wings in the remaining spice mixture, then tip onto a platter and drizzle over some of the yogurt sauce, serving the rest on the side for dipping. Scatter over the oregano and serve.
TIP For an extra bit of zing, add some lemon zest before serving and accompany with a nice solid pint or 12 to take those assignment deadline pains away.
MEAT
TIPS
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INGREDIENTS One jar of pasta sauce (about 350ml) One tin of mixed beans 750ml chicken stock 100g of small pasta e.g. ditalini or macaroni
Easy Minestrone Recipe by Men's Basketball Ready in 20 minutes Serves 2 people
METHOD 1. Drain the beans and put into a saucepan with the pasta sauce and stock 2. Bring pan to the boil and then add the pasta 3. Once the pasta is tender take off the heat and leave to stand for at last 5 minutes before serving
MEAT
Mexican Inspired Buddha Bowl Recipe by Athletic Union Men's Football Ready in 30 minutes Serves 1-2 people
METHOD 1. Bring a small saucepan of water to boil and boil your quinoa according to package instructions (normally around 15 mins) 2. Whilst the quinoa is cooking, cut chicken into bite size chunks. Deseed and cut peppers into strips. Place all into a large mixing bowl. 3. To the bowl add enough oil to cover the chicken and peppers, 2-3 tsp paprika, and 1-2 tsp of both cumin and chilli powder. Add the juice of half a lime and season with salt and pepper. 4. Get messy and mix it all up! 5. Fry the chicken and peppers. These and the Quinoa should be done around the same time. 6. A couple mins from the end of cooking time, place the kidney beans in a small bowl and microwave for 1-2 mins. 7. Once the Quinoa is cooked drain it. 8. Finally, place everything you've cooked nicely in a bowl to make all your Instagram followers jealous! 9. Enjoy!
INGREDIENTS Approx 300g chicken breast/ boneless thighs 2 peppers Desired amount of quinoa 1/2 tin of drained kidney beans 1 lime Paprika, cumin and chilli powder
MEAT
TIPS d rill is to buy beef nese or a
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INGREDIENTS 1 onion 2 cloves finely chopped garlic 250g Turkey mince/vegetarian substitute 2 cans chopped tomato 1 beef/vegetable stock cube 2 tsp chili powder 1 tsp cinnamon & cumin Basmati rice
Super Lean Chilli You c an als o swa white rice fo p brow r n rice if you feelin ’re g a su per h ealth kick!
Recipe by Football Ready in 40 minutes Serves 1-2 people
METHOD 1. Fry the onions and garlic in a large pan on a medium to high heat for 2 mins. 2. Add the turkey mince and cook until browned. 3. Add both cans of chopped tomatoes and combine. 4. Add the stock cube and all spices, stirring them in. 5. At this point rinse and then cook your desired amount of rice in a pan of salted boiling water. Make sure to stir both pans. 6. Once the rice has cooked for around 10 mins, drain and add to plate/bowl. By this time the chilli should be at a thicker consistency and ready to serve!
Recipe by Men's Football Ready in 95 minutes Serves 2-4 people
TIP
MEAT
Deliciously Stuffed Sweet Potato's
A healthy, tasty (a nd cheap for a student) wa y to end the week- Harissa Chicken stuffed sweet pota toes! Can also make them ve ggie without the chicken and they're just as tast y!!
METHOD
INGREDIENTS 2 large/3 medium sweet potatoes 500g chicken breasts/boneless thighs 1 red onion 1 tin of kidney beans 1 tin of sweetcorn 1 clove of garlic 1 lime grated mozzarella handful of chopped parsley harissa spice
1. Bake the potatoes for 90 mins. 2. 20 mins from the end of the potatoes' cooking time chop the chicken into chunks, season with harissa and fry until cooked through. 3. Dice the garlic and onion then fry on a medium heat until soft. Remove from pan into mixing bowl. 4. Half the potatoes spoon out the insides into the mixing bowl to leave the skin. 5. Add the drained sweet corn, kidney beans and lime juice to the bowl and mix. Season with salt and pepperadd others spices e.g. Paprika of desired. 6. Spoon mixture back into the potatoes. Top with cheese and roughly chopped parsley. Bake until cheese is melted. 7. Enjoy!
MEAT
Chicken Fenugreek Curry Recipe by Canoe Ready in 60 minutes Serves 4 people
INGREDIENTS 700g skinless, boneless chicken cut into cubes (Quorn pieces can be used for a vegetarian alternative) Juice of 1 lime 1 tsp salt 4 tbsp sunflower oil 1 large onion, finely chopped 2 tsp ginger purée
2 tsp garlic purée ½ tsp ground turmeric ½ tsp chili powder 1 tbsp ground coriander 425g canned chopped tomatoes 125ml warm water 1tbsp dried fenugreek leaves ½ tsp garam masala 2 tbsp chopped fresh coriander leaves 2-4 fresh green chilies
METHOD 1. Place the chicken in a non-metallic bowl and rub in the lime juice and salt. Cover and set aside for 30 minutes 2. Heat the oil in a wok or heavy based frying pan over a medium-high heat. Add the onion and stir-fry for 7-8 minutes, until it begins to colour. 3. Add ginger and garlic purÊe and continue to stir-fry for about a minute. Add the turmeric, chili powder and ground coriander, then reduce the heat and cook the spices for 25-30 seconds. 4. Add half the tomatoes, stir-fry for 3-4 minutes then add the remaining tomatoes. Continue to cook, stirring occasionally, until the tomato juice has evaporated and the oil separates from the spice paste and floats on the surface 5. Add the chicken and increase the heat to high. Stir-fry for 4-5 minutes then ass the warm water 6. Reduce the heat to medium-low and cook for 8-10 minutes, or until the sauce has thickened and the chicken is tender 7. Add the fenugreek leaves, garam masala, half the coriander and chilies. Cook for 1-2 minutes, remove from heat and serve.
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MEAT
Jammin' Jerk Chicken Recipe by Men's Football Ready in 30 minutes Serves 1-2 people
INGREDIENTS For the Chicken: Approx. 300g chicken boneless thighs/ breasts if you can afford it cut into bite size chunks (can also definitely use boned chicken however it will take longer to cook) 2 tbsp olive oil 2 tbsp lemon juice 1 tbsp jerk seasoning 1 tsp salt For the rice: 200g basmati rice 400ml/g can coconut milk a few spring onions, sliced thyme 2 garlic cloves, finely chopped 1 tsp ground allspice 1 can drained kidney beans a couple handfuls of peas (can be frozen)
METHOD 1. Create a marinade from the oil, lemon juice, jerk seasoning and salt. Marinate the chicken in this for at least a couple hours, overnight ideally. 2. Rinse the rice in cold water then put in large saucepan. 3. Add the coconut milk, a couple of the spring onions, a sprinkling of thyme, the garlic and the allspice. 4. Season with salt, add 350ml cold water and turn the heat on high. Once it starts to boil, turn down to a medium heat and cover. Cook for 10 mins, stirring often. 5. Once this has started to cook, heat a frying/griddle pan with oil and cook the chicken. 6. Towards the end of the rice's cooking time add the kidney beans and peas. Cover and take off the heat for 5 mins for the liquid to absorb. 7. Once all is cooked serve with lime and a fresh sprinkling of spring onion! 8. Enjoy!
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MEAT
Archer's Stew Recipe by Archery Ready in 90 minutes Serves 2-4 people
INGREDIENTS 1 cup of dry brown lentils 1 large onion (finely chopped) 100g of chorizo (small slices) 1 large potato (medium chunks) 1 large carrot (sliced) 2-3 cloves of garlic (halved)
METHOD 1. Soak lentils in water for at least 6h before you want to cook 2. Fry onions in a large pot until they are getting golden 3. Add the chorizo and garlic, fry until the meat is sealed 4. Season with salt pepper and mixed herbs 5. Now add the carrot and potato, keep stirring so it doesn’t stick 6. Drain and rinse lentils, before adding them to the pot and mixing 7. Add enough boiling water to cover all the ingredients with approximately an inch of water, add stock cube 8. Cook for between 40 – 60 mins until lentils and vegetables are soft
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MEAT
Easy Oven Chicken Fajitas Recipe by Women's Rugby Union Ready in 50 minutes Serves 4 people
TIPS The more cheese the better! Make your own fa jita mix with paprika, onio n powder, garlic powd er, cayenne pepper an d cumin- x1 tbsp
METHOD
INGREDIENTS Chicken mini fillets 3 peppers 1 onion Fajita seasoning 1 tbsp olive oil 8 tortilla wraps Sour cream, salsa, guacamole Cheese
1. Pre-heating the oven 200 degrees/ 170 degrees dan 2. Deseed and slice the peppers 3. Peel and slice up the onion 4. Add to a baking dish and add on the chicken fillet 5. Drizzle over the oil and then fajita seasoning to taste 6. Mix everything together 7. Bake for 30-40 minutes, stirring 20 minutes through 8. Serve on tortilla wraps with sour cream, salsa
MEAT
Creamy Paprika Chicken Recipe by Gaelic Football Ready in 45 minutes Serves 2 people
INGREDIENTS 200g chicken breast fillets 3 tablespoons of paprika 1 garlic clove 2 pepper 1 chicken stock cube 2 teaspoons of flour 1 teaspoon of double cream 2 Bags of rice Knob of butter 350ml water TIPS s For lower calorie e. use crème fraich You can also use vegetable oil to in. cook the chicken
METHOD 1. Heat the butter in the pan until melted. Add chicken and cook for 5-6 minutes, heat until golden. 2. Boil the rice in a pot for 15 minutes on a low heat. 3. Add paprika, garlic, onions and pepper into the pan and stir firmly. 4. Add chicken stock into the pan and reduce heat to simmer for 5 minutes 5. Add double cream/crème fraiche and gently stir until all the cream has reduced. Cook on low for 5-10 minutes.
Recipe by Boxing Ready in 30 minutes Serves 4 people
TIPS
MEAT
Chorizo Scrambled Eggs You can get reduce d fat chorizo and/or us e 1cal spray to make it he althier Macros o 392 calories o 4g carb o 30g fat o 26g protein
METHOD
INGREDIENTS 3 medium eggs 30g Chorizo 1 Red Pepper Salt and Pepper Chilli Flakes 1 tsp oil for frying
1. Dice pepper and chorizo into small pieces 2. Fry chorizo and drain on kitchen paper 3. Fry peppers in the rest of the chorizo oil on a medium-low heat 4. Add eggs to pan, use spatula to scramble the eggs 5. Season eggs with salt, pepper and chilli to taste
MEAT
Hoisin Chicken Stir-Fry with Red Pepper and Noodles Recipe by Paintballing Ready in 30 minutes Serves 2 people
INGREDIENTS 280g Diced Chicken Thigh 1 Red Pepper 2 Spring Onions 50ml Soy Sauce 1 Garlic Clove 1 Red Onion 20g Fresh Ginger 2 units of Noodles Soy Sauce Hoisin Sauce Coriander
METHOD 1. Put a large saucepan of water with a pinch of salt on to boil for the noodles. Pop the diced chicken in a mixing bowl. Sprinkle over the Chinese five spice (careful not to use it all, it's quite strong!), mix well to coat the chicken, cover with foil/clingfilm and set aside. 2. Meanwhile, halve the pepper and discard the core and seeds. Slice into thin strips. Halve, peel and thinly slice the red onion into half-moons. Trim the spring onion and thinly slice. Peel and grate the ginger and garlic (or use a garlic press). Roughly chop the coriander (stalks and all). 3. Add the noodles to the pan of boiling water and cook for 4 mins. Once cooked, drain in a sieve, then run under cold water until they lose their heat. 4. Pop them back in the pan and cover with cold water. While the noodles are cooking, heat a dash of oil in a frying pan (or wok) over high heat. Stir-fry the chicken until browned, will take 8-10 mins. 5. Once cooked, transfer the chicken to a bowl and set aside. IMPORTANT: The chicken is cooked when it is no longer pink in the middle. 6. Add another splash of oil to your now empty pan (if it's dry) and lower the heat slightly. Stir-fry the pepper for 3 mins, then add the onion. Cook for another 2 mins, then add the chicken back into the pan. Add the ginger and garlic, cook for 1 minute more before draining the noodles again and adding them in too along with the soy sauce and hoisin sauce. 7. Toss well, to make sure all the ingredients are combined and cook for another 2 mins to ensure the noodles are piping hot. Finish the stir-fry by adding the spring onion and as much coriander as you like, then serve immediately. 8. Enjoy!
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MEAT
Potato and Chorizo Hash
TIPS Add parsley and garlic pepper for a little bit of kick Also, good with paprika
INGREDIENTS 2 garlic cloves 6 ounces Chorizo 3 large potatoes, cut into small cubes 1 tbsp unsalted butter Salt and pepper 4 eggs 2 peppers 1 onion
Recipe by Women's Rugby Ready in 30 minutes Serves 4 people
METHOD 1. Add 1 tbsp into a pan and wait for it to melt. 2. When melted, add potatoes and cover pan for 10 minutes, mix half-way through to stop from sticking. 3. Following, add the pepper, onions, garlic and chorizo, cover and cook for 15 minutes, mix occasionally to stop from sticking. 4. With 5 minutes left, put eggs into a frying pan and cook, add salt and pepper to taste. 5. Serve and add egg on top.
Recipe by Fencing Ready in 45 minutes Serves 6 people
TIP You can add so me cheese to the preparation and serve it warm.
MEAT
Butternut Squash Soup
METHOD
INGREDIENTS 1 Butternut Squash 2 onions Chicken (500g) Crème fraiche (300 ml) Oil Salt Pepper
1. Cut the onions and the butternut and the chicken into pieces. 2. Brown the onions and the butternut in a sauce pan with the oil for about 3 min. 3. Add the chicken and let it cook for 2min. 4. Fill the preparation with water. 5. Let it cook for approximately 20/25 min. 6. When you see butternut pieces are soft, stop the fire under the sauce pan and mix the whole preparation. 7. Add the crème fraiche, the salt and the pepper and mix it again.
VEGAN
Butter Bean, Chickpea and Courgette Curry Recipe by Gymnastics Ready in 25 minutes Serves 4 people
INGREDIENTS 1 onion 1 tsp olive oil 2 tsp Curry powder 1 tsp Dill 1 tsp Corriander 1/2 tsp Nutmeg 4 Garlic cloves 1/2 tsp Salt 1/2 tsp Pepper 200g Tinned Tomoatoes 150ml Coconut Milk 200g Courgette Tin of Chickpeas Tin of ButterBeans 1/3 cup of Rice per person
METHOD 1. Heat 1 tsp of olive oil in a medium sized pan until hot. Roughly crop the onion and fry in the pan on a medium heat for 5 minutes (or until golden). Put this pan to the side so you can make use of the residue oil to fry the vegetables in step 5. 2. Boil half a small pan full of water and add 1/3 cup of rice per person to eat with the curry. I personally prefer brown rice, but any will do. 3. Once golden, remove from the stove and place the onion in a jug ready to blend. Add the curry powder, dill, coriander, nutmeg, garlic cloves, salt and pepper and blend, if the mix needs more liquid, add a drop of oil. Once these ingredients are mixed into a paste, test it to see if the flavour is to your acquired taste. 4. Next add the tinned tomato and coconut milk to the mix and blend until smooth. Taste the mix again and make flavour changes as needed. 5. Roughly chop the courgette and add to the previously used pan. Fry for 3 minutes on a medium heat. Whilst the courgette is frying, drain the chickpeas and butter beans and add them to the pan. Cook the vegetable mix for 5 minutes on a low heat to prevent the beans from splitting. 6. After this, add the curry paste to the pan and heat for 10 minutes. Make sure you stir every few minutes to stop the curry from burning or getting stuck to the pan. 7. Once cooked, strain the rice, plate up the curry and enjoy!
VEGAN
Lentil and Vegetable Soup Recipe by Ki-Aikido Ready in 40 minutes Serves 2 people
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INGREDIENTS 85g dried red lentils 2 carrots, diced 3 celery sticks, sliced 2 leeks, sliced 2 tbsp tomato puree 3 large garlic cloves, chopped. 1 tbsp vegetable bouillon powder
METHOD 1. Put all the ingredients in a pot and pour over 1.5L of boiling water. Stir well. 2. Cover and leave to simmer for 30 minutes until vegetables and lentils are tender. 3. Ladle into bowls and eat straightaway. Can also be served by blitzing a third of the soup in a hand blender or in a food processor.
Recipe by Men's Basketball Ready in 11 minutes Serves 3 people
TIPS
VEGAN
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METHOD
INGREDIENTS ½ Head of Garlic 1 bunch of Parsley 120 ml of good quality Olive Oil (enough to cover bottom of a pan) 1 tsp Chili Flakes 250g Dry Linguine ½ Lemon squeezed
1. Heavily salt a large pot of water and bring to a boil. Cook pasta to al dente while completing the steps below. 2. Slice the garlic cloves thinly and set aside. Pick the parsley leaves from their stems, and finely chop. Add olive oil to a large sauté pan, and heat over medium flame until shimmering. 3. Add sliced garlic, stirring constantly, until garlic is barely toasted. Add the chili flakes and remove from heat. 4. Add the cooked pasta, drained, along with 50ml, a few tablespoons, of pasta water. This will help make the (sauce) more cohesive. 5. Add lemon juice and parsley and toss to combine 6. Season with salt and pepper and serve.
VEGAN
Aubergine and Coconut Curry Recipe by BUPLS Ready in 30 minutes Serves 2 people
INGREDIENTS 1 tbsp. oil (to fry) 1 onion, sliced 1 clove garlic, chopped 1 tbsp. curry paste 1 aubergine, sliced 400ml can coconut milk ½ mug defrosted frozen peas Rice (Vegan)Yogurt to serve
TIP From prices in 2017, the cost p er person should average at ÂŁ1.4 0
METHOD 1. Fry the onions and garlic in saucepan. When the onions begin to brown, add the curry paste and coconut milk. 2. Bring to the boil and then add the aubergines. 3. Simmer for 10 minutes until the aubergine is soft and then add the peas. 4. Serve with rice and yogurt.
Recipe by Women's Rugby Union Ready in 15 minutes Serves 2 people
TIPS
VEGAN
99p Stir Fry Add lemon for something zestie r! Add chicken to m ake it meaty If you fancy som ething spicier, add either sweet chilli or more sir acha
METHOD
INGREDIENTS 2 garlic cloves Thumb of ginger Range of vegetables to your tasting e.g mushrooms, broccoli, peppers and red onion or cheaper frozen vegetables 2 tbsp soy sauce 1 tbsp brown sugar 1 tbsp siracha 200g noodles
1. Put noodles on to cook according to packet instructions. 2. Chop garlic and ginger and add pan over high heat with a drizzle of oil. 3. Add in vegetables with stir fry for around 5 minutes. Add a splash of water if it is looking dry. 4. Add in soy sauce, sugar and siracha and mix through. 5. When noodles are ready, drain, rinse and add into the stir fry. 6. Serve and enjoy.
VEGAN
Gnocchi in Tomato Sauce Recipe by Skate Ready in 10 minutes Serves 2 people
INGREDIENTS 400g Gnocchi 1 small onion 1-2 cloves of garlic 1tbs of olive oil Salt, pepper, sugar Italian herbs 100g of cherry tomatoes
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METHOD 1. Peel and chop onion and garlic. 2. Heat the olive oil in a saucepan 3. Fry the onions until they begin to. (2 to 3 minutes). Then add garlic and cook for a further 1/two minutes. 4. Add Pureed tomato. Season with salt, pepper, sugar and Italian herbs to taste. 5. Cook at low heat for approximately five minutes, stirring occasionally. 6. In the meantime, cook good gnocchi according to package instructions or until they float to the top of the boiling water (3 to 4 minutes). 7. Then drain, add the sauce and stir to combine. Season again to taste. Serve with cherry tomatoes and/or nutritional yeast flakes if you like.
VEGETARIAN
Pumpkin Delight Recipe by Rowing Ready in 40 minutes Serves 3-4 people (or 2 hungry rowers)
INGREDIENTS 1 large pumpkin (extra large if you intend to bake in the pumpkin) 1 large red onion, finely diced 1 good sized broccoli, cut into florets 250-300g macaroni 75g grated cheddar (or enough to make the bĂŠchamel cheesy with some to spare)
600ml of milk 65g of plain flour 40g of butter Seed mix (pumpkin, sunflower and chia seeds makes a goodcombination) (1/2 tsp nutmeg and a bay leaf if you’re feeling fancy)
METHOD 1. Preheat oven to 200 Celsius 2. Cut the top from the pumpkin. Remove the guts and seeds (seeds make a nice snack if you dry for a day then roast them with smoked paprika, cumin and salt) and scoop out the flesh (ice cream scoop works best) so that it forms thin curls. (If you’re baking in the pumpkin wrap in foil and place on a baking tray). 3. Boil the macaroni so that it is slightly less cooked than al dente (generally 2-3 minutes less than the cooking time, but test as you go), and add the broccoli for the last 5 minutes so it still has some crunch to it. 4. In the meantime, fry the onion in the butter until soft, then add the flour (and nutmeg) and beat into a paste. Slowly pour in the milk while whisking to incorporate the roux (add a bay leaf at this stage). Continue to stir over a medium heat until the sauce thickens, not letting it boil more than a simmer. Once thickened stir in pumpkin and two thirds of the cheese, and continue to heat to melt the cheese and soften the pumpkin.
VEGETARIAN
Creamy Tomato Risotto Recipe by Athletics Ready in 40 minutes Serves 4 people
INGREDIENTS 400g Tinned Chopped Tomato 1l Vegetable Stock 1 onion, finely chopped 1 tbsp Olive Oil Slab of butter 250g Risotto Rice 2 garlic cloves finely chopped Small pack of Basil 4 tbsp grated parmesan
METHOD 1. Pour the chopped tomatoes and the stock into a saucepan and bring to a gentle simmer over a low heat 2. Place the butter and oil in the base of a large saucepan and heat gently- add the onion and cook until softened (6-8 mins). Stir in the garlic and rosemary and then cook for another minute. Then add the rice and cook for 1 min 3. Start adding the chopped tomatoes and stock a quarter at a time. Add more stock when absorbed. It should take another 20-25 mins 4. Stir in the basil. Serve with Parmesan.
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VEGETARIAN
Surf’s stuffed potato skins Recipe by Surf Ready in 20 minutes Serves 1 person
TIP Microwaved po tatoes are hot; don’t bu rn yourself! If you do, a dip in the sea sh ould help cool off an y burns.
INGREDIENTS 2 jacket potatoes 1-2 tablespoons pesto 150ml cottage cheese Salt/pepper
METHOD 1. Pierce potatoes with a fork. 2. Put potatoes in microwave for 10 minutes 3. Take out of microwave and cut in half 4. Scrape out middle of potatoes with a spoon and set aside in a bowl. 5. Combine cottage cheese, pesto, salt and pepper with potato scrapings. 6. Put back in skins. Bake in oven at 200 degrees for 10 minutes.
TIPS Add guacamole to the veg to add some more flavour If the cheese isn't melting turn down the heat for a bit
Recipe by Women's Football Ready in 30 minutes Serves 4 people
VEGETARIAN
VEGETABLE QUESADILLAS
METHOD
INGREDIENTS 1 Broccoli Half a bag of Kale 2 peppers 1 red onion Fajita spice mix Oil 8 tortillas Guacamole Creme fraiche Cheese (optional)
1. Roughly chop the vegetables 2. Mix the vegetables in a bowl with the fajita mix 3. Heat a tablespoon of oil in a large saucepan 4. On a medium to high heat add the vegetable and fry until soft and slightly brown 5. Empty the cooked vegetables back into the bowl 6. Turn down the heat to medium 7. Add a tortilla in the pan and fill with some of the vegetables, add grated cheese if using then place another tortilla on top 8. Once the bottom tortilla has browned, flip the quesadilla and wait for the other side to brown 9. Cut into quarters and serve with guacamole and creme fraiche 10. Repeat with the rest of the tortillas
Recipe by Squash Club Ready in 90 minutes Serves 2-6 people INGREDIENTS
700g white fish (salmon is also nice) 110g peeled prawns 1-pint milk 110g butter 50g plain flour 2 hard-boiled eggs, roughly chopped 1 tbsp capers, drained 3 tbsp fresh parsley, chopped 100g frozen peas 1 tbsp lemon juice Seasoning FOR THE TOPPING
900g freshly boiled potatoes 25g butter 4 tbsp milk Pinch of nutmeg 25g mature Cheddar cheese, grated
SEAFOOD
FISHERMAN'S PIE
METHOD 1. Pre-heat the oven to 200ºC / 400ºF / Gas Mark 6. 2. Arrange the fish in a baking tin and season well with salt and pepper. Pour over half of the milk, dot with 25g of the butter and bake in the oven for 1520mins. 3. Once out of the oven, pour off but keep the liquid at the bottom of the baking tin. Remove the skin from the fish and flake the flesh into large pieces. 4. For the sauce: Make a roux by melting the remaining 75g butter in a saucepan and stirring in the flour, then gradually add the cooking liquid saved from the fishy tin. Tip: to get rid of the floury lumps I always use a coil whisk. When you’ve got a silky-smooth sauce, add the milk, stir a bit more and season. 5. Mix the baked fish and prawns into the sauce along with the chopped hardboiled eggs, capers, parsley, frozen peas and lemon juice. Have a lil taste to see if it’s seasoned to your liking; if not, season accordingly. 6. Pour the whole lot into a well-buttered 1.5 litre baking dish. Tip: Pyrex or ceramic dishes are perfect for this. 7. For the topping: peel, chop and boil the potatoes for about 20mins/until they easily drop off the end of a knife, and mash with the butter and milk. Season and add the nutmeg. 8. Spread the mash over baked fishy in the dishy and make a pretty pattern with a fork. 9. Sprinkle all-over with the shredded Cheddar and bake for 30-40 mins until browned. 10. Serve with crispy green veggies and white wine; ta-dah!
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Recipe by Volleyball Ready in 15 minutes Serves 1 person
INGREDIENTS 15 Piccolini cherry tomatoes 5 Langoustines 1 Garlic clove 100g Pasta Extra virgin olive oil
SEAFOOD
Pasta Con Langostinos
METHOD 1. In a frying pan, warm up approximately 3 tbsp of olive oil on a low medium heat. 2. Peel and crush a clove of garlic using the flat side of a knife. Add the garlic to the oil, then remove it after 2 minutes. 3. In the meantime, cut the cherry tomatoes in halves and add them to the pan after removing the garlic. 4. While waiting for the tomatoes have wilted a little (gone a bit mushy), wash the langoustines under cold running water, then add them to the pan. 5. Using a pot lid, cover the pan and cook on a low heat for 7-10 minutes. Regularly check it to make sure it doesn’t thicken too much. 6. While the sauce is thickening, cook your pasta (make sure to add salt to the water). Once it's done, transfer it to the frying pan and let the pasta cook in the sauce for a further minute, making sure to keep mixing so that it absorbs the flavour of the sauce.
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Recipe by Jiu-Jitsu Ready in 40 minutes Makes 24 Welsh Cakes
INGREDIENTS 265g Plain Flour 1½ tsp baking powder 1 tsp allspice 130g cold unsalted butter 75g light brown sugar 75g cranberries 50g white chocolate (grated) 1 large egg 1 tbsp milk
SNACKS
Cranberry Welsh Cakes
METHOD 1. Sift the flour, baking powder and allspice into a large mixing bowl. 2. Cut the butter into chunks and rub it into the flour until it looks like breadcrumbs. 3. Stir in your sugar and cranberry, along with the grated white chocolate. 4. Make a well in the center of your breadcrumbs, crack in the egg, add the milk and whisk that in with a fork until its doughy. 5. Keep working the dough together gently until every crumb is picked up. 6. Lightly flour a worktop and roll out your dough until it’s about 5mm thick. Then stamp out with a 6cm fluted cutter. 7. Pre-heat your pan for a few minutes, grease it with a little butter and cook the welsh cakes for 3-4 minutes on each side. Cook some test pieces to make sure that they don’t get too dark. 8. Once they’re cooked, you can try serving hot with a little butter or keep them for later.
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TIPS
SNACKS
Pre-Training Protein Smoothie Recipe by Boxing Ready in 5 minutes Serves 1 person
INGREDIENTS 250g Low Fat Greek Yoghurt 150g Frozen Berries 1 Banana Splash of Orange Juice 1tbsp Spirulina Powder (optional) TIPS
METHOD 1. Blend yoghurt, berries and banana 2. Add spirulina and juice, blend again.
Macros 343 calori es 51.7g carb 5.9g fat 34.4 prote in