Sunday 22 April 2018

Derval O'Rourke's fit fuel

Derval O'Rourke
Derval O'Rourke

Here we are in week 4, can you believe we are half way there already?

I hope the training is going well and you are starting to feel all the benefits that come with regular physical activity.

This week, I am going to share with you one of my top hacks for eating well while trying to balance work, family life, social commitments and your new-found love of training.

It may not sound very exciting but making friends with your freezer is one of the best things you can do to support yourself on your health and wellness journey.

● Use your freezer space wisely. It can be a fantastic source of healthy midweek dinners that you have prepped previously.

● Store your meals in labelled freezer-safe containers, include the name of the dish and the date it was cooked. There are few things more frustrating than a freezer full of mystery foods!

● Remember basic food safety tips when using your freezer. Don’t leave anything sitting in there for too long,

I aim for three months or less. Defrost all food in the fridge and not on the counter. Never re-freeze defrosted foods.

● Keep it clutter-free.

● My favourite freezer foods include:

Fruit & vegetables:

Contrary to popular belief, frozen fruits and vegetables are not inferior to fresh and retain a huge amount of their nutritional value.

Frozen fruits are a great addition to smoothies while frozen vegetables can brighten up any dinnertime.


If you are going to the effort of making your own stock, make the biggest batch you can and freeze any extras in small portions.

Portioned meat/fish:

Divide up your meat or fish into the portions you want to cook and freeze them that way (ie one chicken fillet etc).


I batch cook and freeze meals in portions, (ie chilli con carne, casser ole, tagine etc).

This week’s recipe is a spinach and feta frittata.

Eggs are one of my hero foods. They are a true “fast food” option in my eyes.

This dish tastes delicious at any time of the day, it’s great as a quick lunch or a post-run dinner. It can also make for a delicious weekend brunch.

It’s great to have frozen spinach stocked up in your freezer. It gives your frittata a nice healthy addition.

When you are working and training and trying to fit it all in, it’s time-saving tips like this which will keep you on track.

The dish is packed with good quality protein from the eggs and cheese as well as a dose of greens from the spinach.

Serve with a side salad for some extra goodness and a toasted pitta if you need some extra fuel.



Prep time: 5min

Cook time: 15min



50g feta, diced

4 tbsp milk

Handful basill eaves,torn

Salt and pepper

1 tbsp butter

onion, finely chopped

Handful baby spinach leaves


Preheat the grill to a high heat.

Lightly beat the eggs, feta, milk and basil in a medium bowl. Season well.

Heat the butter in alarge oven-proof frying pan over a medium-high heat. Cook the onion and spinach for about 5 minutes.

Reduce to a low heat and pour the eggs into the pan. Do not stir the eggs; just allow them to cook gently for about 10 minutes.

When the frittata is softly set and golden underneath, remove the pan from the heat.

Place the pan under the grillf or a few minutes and cook until the top of the frittata is set and golden.

Cut the frittata into slices and serve on a warmed plate.

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