ROASTED BEET­ROOT AND SAR­DINES ON SOUR­DOUGH

Australian Mountain Bike - - Recipe - WORDS AND PHOTO: KAREN HILL

Sim­ple. Nu­tri­tious. De­li­cious. Sar­dines are not ev­ery­one’s cup of tea but they sure do pack a good nu­tri­tion punch. This is a great break­fast al­ter­na­tive for those that like to get a bit ad­ven­tur­ous with their food in the morn­ing or a no-fuss din­ner op­tion. This recipe is tick­ing all the boxes, in­clud­ing the taste buds.

WHAT’S GREAT ABOUT THEM?

Sar­dines are a great source of omega 3 fatty acids and vi­ta­min D, among oth­ers. Omega 3 fatty acids can help with re­cov­ery from ex­er­cise through their anti-in­flam­ma­tory ef­fect in the body, as well as sup­port­ing a healthy im­mune sys­tem (flu sea­son is com­ing). Very few foods con­tain vi­ta­min D and sar­dines are one that does. Vi­ta­min D plays a role in main­tain­ing a healthy im­mune sys­tem and mus­cle strength. Sar­dines are great ad­di­tion to sup­port healthy, ac­tive bod­ies. Beet­roots are great source of ni­trates which our body con­verts to ni­tric ox­ide (NO). NO has sev­eral roles in the body but most im­por­tantly acts as a va­sodila­tor, open­ing blood ves­sels and al­low­ing more blood and oxy­gen to be de­liv­ered to mus­cles. Ni­trate may also re­duce the en­ergy cost of ex­er­cise and pos­i­tively af­fect mus­cle con­trac­tion. This also has many ben­e­fits for health out­side of sport per­for­mance. We can dra­mat­i­cally in­crease NO avail­abil­ity within our body by eat­ing ni­trate rich foods. Spinach and cel­ery are also good sources. More rea­sons to eat your veg­gies; you will go faster on your bike Sour­dough bread pro­vides the fuel and vi­ta­mins and min­er­als to feed your mus­cles, brain and keep your di­ges­tive sys­tem in good health.

METHOD

1. 2. 3. 4. Serv­ing sug­ges­tions:

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.