Recipes

This page contains 4 recipes that you may wish to try out. Information on their nutritional value and when they may be most beneficial is also included.

Snacks

Smoothie - This is a simple and quick fruit smoothie that is a great as a recovery snack meal replacement.

Method

1. Peel and chop the banana and place in the liquidizer with the frozen fruit and apple juice.
2. Blend until smooth

Flapjack - This can be made in advance and used as a snack after training or between races.

Method

1. Pre-heat the oven to 180oC.
2. Melt the margarine over a medium heat, once melted add the sugar and dissolve
3. Add the tablespoon of golden syrup and stir again
4. Once mixed add the oats and stir until coated in the mixture.
5. Pour the mixture onto a greaded baking tray and spread out evenly.
6. Cook for 15 minutes. Remove from the oven and score into pieces then leave to cool for 1-2 hours.

Main Meals

Tuna Pasta - This is quick to make and provides a good combination of carbohydrate and protein. Tuna is also a good source of omega-3.

Method
1. Cook the pasta in a pan of boiling water according to packet instructions.
2. Cook onion over a medium heat for a few minutes then stir in sweetcorn.
3. In a separate pan mix milk, flour, butter, mustard and salt and pepper.  Add to a heat and whisk until flour has dissolved then stir continuously until thick consistency.
4. Stir in tuna, onion, sweetcorn and cheese into the sauce.
5. When the pasta is cooked mix with the sauce.

Vegetable Fried Rice - This meal is low in fat and a good source of vitamins K, A and C. Only 22 calories come from fat.

Method
1. Cook rice as per packet instructions.
2. Heat a little olive oil in the frying pan or wok then add aubergine, onion and peppers and cook for a few minutes, add courgettes and stir.
3. A few minutes before the rice is cooked add the green beans/mange tout.
4. Drain the rice and then mix with the vegetables for a further minute.
Serve with warm pita bread.

*** NUTRITION ADVICE FOR CLUB ROWERS ***