Wednesday 18 September 2019

Dishes that pack a punch

prawn stir-fry

Sweet Potato and Carrot Fish Pie
Sweet Potato and Carrot Fish Pie
Prawn stir-fry
Daniel Davey's Eat Up: Raise Your Game
Plant Power Buddha Bowl
Eggy Bacon Muffins

Sports nutritionist Daniel Davey shares four fabulously healthy, high-performance dishes that excel on flavour.

Eggy Bacon Muffins

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Eggy Bacon Muffins
 

Calories per serving (100g) 100; Carbs (g) 1.7; Protein (g) 8.7; Fat (g) 6.5; Fibre (g) 1.2

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Serves: 6

Prep time: 10 minutes

Cooking time: 12 minutes

* Everyday recipe

* A low-calorie breakfast with a protein kick to set you on your way

* Ideal late-night recovery snack

* Leave out the bacon for a vegetarian option

These nutritious eggy veggie buns tick all the right boxes for a healthy snack, whether eaten hot out of the oven, or later on the go. If you are feeling peckish before bed, these would also work well as a pre-bedtime snack. They are low in carbohydrate, rich in protein and the essential fats and vitamins, while the addition of vegetables rounds them off nicely. Switch this recipe up by using whatever vegetables you have to hand.

Ingredients

1 red pepper, de-seeded and chopped

2 spring onions, sliced

2 handfuls of baby spinach, washed and chopped

2 slices of cooked bacon or good-quality ham, chopped into small pieces

4 free range eggs

Sea salt and freshly ground black pepper

A pinch of cayenne pepper (optional)

Method

1. Preheat the oven to 180˚C. Line a muffin tin with 12 muffin cases (silicon cases work great here).

2. In a small bowl, mix the pepper, spring onions, spinach and bacon or ham together.

3. Spoon a small amount of this mixture evenly into the bottom of each muffin case.

4. Beat the eggs and season with salt, pepper and optional cayenne pepper.

5. Pour this evenly over the mixture in the muffin cases so that each one is nearly full.

6. Bake in the oven for 12 minutes and serve, or store airtight for later.

Extracted from Eat Up, Raise Your Game, which is published by Gill Books on September 2, priced at €20.99.

Photography by Leo Byrne

 

Plant Power Buddha Bowl

Calories per serving (100g) 448; Carbs (g) 48; Protein (g) 19; Fat (g) 21; Fibre (g) 11

* Exercise recipe and excellent recovery meal option

* High-carbohydrate meal to fuel the body for exercise

* Super plant-based protein meal

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Plant Power Buddha Bowl

This buddha bowl combines masses of fresh ingredients with eye-popping colour that will grab your attention and have your taste buds firing. This meal is a real eating experience and the nutrition values are outstanding for a plant-focused meal. Bear in mind that you need to marinate the tofu for an hour before you start so you can get ahead with this first.

Serves: 6

Prep time: 10 minutes

Cooking time: 12 minutes

Ingredients

2 tbsp olive oil

½ tsp sesame oil

1 tsp chilli oil

2 tsp dried thyme

1 tsp paprika

½ tsp salt

200g tofu, drained

1 sweet potato, peeled and diced

1 onion, peeled and sliced

2 cloves of garlic, peeled and minced

1 tbsp peanut or vegetable oil

½ a 400g tin of chickpeas, drained (200g)

½ tsp sea salt, plus more to taste

½ tsp freshly ground black pepper

1 tsp chilli powder

1 tsp garlic powder

250g cooked quinoa

A handful of spinach, washed

1 ripe avocado, sliced

Juice of 1 lemon

Method

1. First, make the dressing. In a small bowl, mix the olive, sesame and chilli oils with the thyme, paprika and salt.

2. Place the tofu in the bowl with the dressing and marinate for an hour.

3. Preheat the oven to 200°C.

4. Place the sweet potato, onion and garlic on a baking tray lined with greaseproof paper and toss with the vegetable or peanut oil. Season with salt and pepper, then bake in the oven for 20 to 25 minutes.

5. In a medium bowl, combine the chickpeas, salt, pepper, chilli powder and garlic powder.

6. Transfer the spiced chickpeas to a non-stick pan and cook over medium heat for about 10 minutes.

7. Fry the tofu in the same pan for about 10 minutes on each side.

8. Remove the tofu and cut into cubes.

9. Arrange the quinoa, spinach, roast sweet potatoes and onions, spiced chickpeas and tofu in a medium-to-large bowl and top off with the sliced avocado and lemon juice.

 

Sweet Potato and Carrot Fish Pie

Calories per serving (850g) 726; Carbs (g) 92; Protein (g) 34; Fat (g) 25; Fibre (g) 16

* Exercise recipe

* Great option for post-work-out recovery meal

* Fish provides omega-3 fatty acids

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Sweet Potato and Carrot Fish Pie

This one's a fish pie with a twist as the sweet potato and carrots offer a flavoursome alternative to the typical mashed-potato topping. A standard fish-pie mix of smoked haddock, cod and salmon chunks (easily obtained from your local fishmonger) combined with prawns and a mixture of chopped vegetables works well. You can of course vary the fish and the veg to your taste.

Serves: 3

Preparation time: 10 minutes

Cooking time: 40 minutes

Ingredients

2 large sweet potatoes, peeled and chopped

2 carrots, peeled and chopped

1 tsp sea salt

½ tsp freshly ground black pepper

A knob of butter

400g fish-pie mix (eg smoked haddock, cod, salmon)

150g prawns

200ml cream

1 garlic clove, peeled and finely chopped

1 red onion, peeled and chopped

1 head of broccoli, florets chopped

A handful of spinach, washed

1 courgette, chopped

2 tbsp strong Cheddar cheese, grated

Method

1. Preheat the oven to 190°C.

2. Steam the sweet potato and carrots until soft then mash with a little salt, pepper and butter and set aside while you prepare your fish.

3. Mix the fish and prawns together in a bowl with the cream, garlic and chopped vegetables.

4. Transfer to a large pot and cook the mixture for 10 minutes before tipping carefully into a baking dish.

5. Spread the sweet potato and carrot mash over the top of the mixture and bake in the oven for 20 minutes. Remove dish from the oven, scatter the grated cheese on top, then return for another 10 minutes until the top is golden and the cheese is melted.

Calories per serving (476g) 390; Carbs (g) 53; Protein (g) 32; Fat (g) 6; Fibre (g) 9.4

* Exercise recipe

* A high-carbohydrate meal to fuel performance or recover and refuel following exercise

* The broccoli provides a rich source of vitamin C

 

Prawn stir-fry

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Prawn stir-fry
 

Everyone should have this recipe in their armoury, if just for a nutritious meal or if you're an athlete with a specific goal in mind. It's easily whipped up in a jiffy for an ideal fuel-up recipe. It also works well as a quick post-workout recovery meal. If you're not a fish lover, no problem. Switch out the prawns for chicken if you prefer.

Serves: 2

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients

1 tbsp coconut oil

1 chilli, de-seeded and finely sliced

2 cloves of garlic, peeled and crushed

A thumb-sized piece of fresh ginger, peeled and grated

1 red pepper, deseeded and thinly sliced

A small head of broccoli, chopped into small florets

200g raw, peeled king prawns

2 tbsp soy sauce

1 tbsp sweet chilli sauce

1 300g pack of straight-to-wok rice noodles*

Method

1. Heat the coconut oil in a wok and add the chilli, garlic and ginger. Cook until it becomes fragrant, making sure it doesn't burn.

2. Quickly add pepper and broccoli and stir-fry for 5 to 6 minutes.

3. Next add the prawns and cook until they turn pink, about 3 to 4 minutes.

4. Pour over soy sauce and sweet chilli sauce and mix well, making sure vegetables and prawns are well coated.

5. Add noodles to the wok, heat through and combine well. Divide between two bowls and enjoy.

*If you don't have straight-to-wok noodles, cook dry noodles separately in a pot of boiling water for 4 to 5 minutes, drain, then combine with the prawns and vegetables at Step 5.

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