FUEL YOUR RACE
Try this low calorie spicy salute to vegetarians, says Gill Cummings-Bell
Try this light and tasty tofu curry for a low calorie lunch or dinner option.
I LOVE curries, especially this one, which is vegetarian and has the bonus that you can add any vegetables you like to it, such as pumpkin or sweet potato, to boost its complex carbohydrate content. Tofu is a soybean curd, which is an excellent source of grade 1 protein, particularly if you have a vegetarian diet, and has a high biological value. To make tofu, soymilk is coagulated which leads to the separation of the curds from the whey. The resulting curds are then pressed and compacted into the gelatinous white blocks. Tofu contains all of the essential amino acids for growth and repair after training. Tofu is low in fat, has no cholesterol, is gluten free and is full of iron, calcium, magnesium, copper, zinc and vitamin B1. What more can a training athlete want?
Tofu contains phytoestrogens called isoflavones – a group of chemicals found in plant foods. Many women include soya proteins such as tofu in their diet post menopause. On its own it can be quite bland and tasteless, but can be made tasty when flavoured with spices as it is in this curry.
Add rice to this dish to eat to increase calories and carbohydrate, which is essential for fuelling the energy system. If you add 75g of wholegrain basmati rice it will add about 214kcals and 39g of carbohydrate. If you eat this for lunch choose wholegrain basmati as it has its husk on, lowering its glycaemic index, therefore drip feeding your glycogen stores throughout the day.
If you eat this after training to replenish your stores choose a white quick cook rice as this will have a higher glycaemic load and enter the blood stream quickly, therefore using your two hour replenishment window after training.