If you’ve been feeling slightly sluggish during your lockdown workouts, you may want to take a look at your plate to boost your performance and reach your goals.
This is where Rhiannon Lambert‘s new e-book comes in. Part handbook, part cookbook, A Simple Way To Fuel Fitness contains all the evidence-based advice from the registered nutritionist, plus 40 recipes to help you on your way.
“There’s a reason pancakes are such a popular breakfast dish.
“Not only are they delicious with any topping, but they can also be super nutritious, like these ones made with oats so they are high in fibre.
Add your favourite protein powder and dollop with yoghurt and these are perfect post workout fuel. Make a large batch and freeze some for later so you can enjoy these even when short on time!”
Cooking And Preparation Time: 20 minutes
- Olive oil
- 120g rolled oats
- 1 tsp baking powder
- 40g protein powder
- 2 eggs
- 1 banana, mashed
- 160ml milk
- Pinch salt
- Toppings: Yoghurt, Berries, Maple syrup, Crushed nuts and seeds
- Process the oats in a blender to form a chunky flour.
- In a mixing bowl, use a hand blender (or food processor) to combine the mashed banana, eggs and milk. Add the oat flour to the mixture, along with the baking powder and protein powder. Blend until it forms a smooth batter, about 3-4 minutes.
- Drizzle some oil onto a non-stick frying pan over a medium heat, and gently ladle the batter into the pan. It generally works well making 4 at a time, but it depends on the size of your pan, and how big you like the pancakes.
- Fry for around 3 minutes on each side before flipping them with a spatula.
- These are delicious served with yoghurt, berries, maple syrup, crushed nuts and seeds. They can be stored in the fridge in an airtight container for up to 3 days, or frozen for later.
“A super simple plant-based curry that is ready in under 15 minutes! A speedy way to refuel and recover after a workout, with a great balance of protein, fibre, vitamins, and spices!”
Preparation and Cooking Time: 15 minutes
- 2 garlic cloves, crushed
- 1 red onion, diced
- 20g fresh ginger, peeled and finely grated
- 1 tsp ground cumin
- 1 tsp cayenne pepper
- 1 tsp turmeric
- 1/2 tsp chilli flakes
- 2 tbsp tomato puree
- 2 cans chickpeas (800g)
- 1 tin (400g) chopped tomatoes
- 200ml vegetable stock
- 1 can coconut milk
- 50g ground almonds
- 200g bag spinach
- Olive oil
- For serving: coriander, yoghurt, lime, chutney, rice and naan / chapatti
- Put a heavy bottomed pan on a medium heat, drizzled with olive oil. Add the crushed garlic, grated ginger, and the diced red onion. Fry for 4-5 minutes, before adding the spices and tomato puree. Stir well to avoid it sticking to the pan.
- Gradually tip in the chickpeas, coconut milk, tinned tomatoes, vegetable stock and ground almonds, stirring well. Continue to cook for 8-10 minutes, allowing the sauce to reduce.
- Remove from the heat, and stir through the spinach, allowing it to wilt. Serve with rice and naan/chapatti, and sprinkle with coriander. Drizzle with yoghurt, if desired.
Apple & Blackberry Crumble
“A classic fruity pud with a nutty oat crumble topping, this apple and blackberry crumble is sure to be the warming hug you need after a tough outdoors training session!”
Preparation and Cooking Time: 45 minutes
For the fruit filling:
- 2 cooking apples, peeled and cored
- 200g frozen blackberries
- Juice from ½ lemon
- 2 tbsp (30g) soft light brown sugar
- 1 tsp cinnamon
For the crumble topping:
- 60g almonds
- 40g walnuts
- 100g jumbo rolled oats
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- 1/2 tsp ginger
- 2 tbsp (30g) butter / spread
- 3 tbsp honey / maple syrup
- Preheat the oven to 180°C.
- To make the filling, place the blackberries in a saucepan with 2 tbsp water and juice from half a lemon. Add the apples, chopped into very small cubes and sprinkled with cinnamon. Add the sugar, stir, and warm through for around 8-10 minutes on a low heat, until the fruit is soft and the sauce bubbling. Add more water, if needed.
- To make the topping, blitz the almonds, walnuts and half of the oats in the food processor. Pour into a mixing bowl along with the rest of the oats and the spices, and toss together.
- Rub the butter into the mixture to form a crumb. Then pour in the honey or maple syrup, mixing until it becomes slightly sticky.
- Pour the fruit mixture into the bottom of a 20cm pie dish, and gently scatter the crumble mix on top. Bake in the oven for 25-30 minutes, until the crumble is lightly golden brown and crispy, and the sauce beginning to bubble.
- Best served warm with vanilla ice cream or yoghurt!