HIGH-FIBRE FUEL
Enjoy these filling, nourishing foods this winter
Fibre is a type of complex carbohydrate that’s mainly found in plant-based foods (fruit, veg, wholegrains and legumes). Make sure you eat the recommended 30g per day to keep your digestive system happy and help you feel fuller for longer. Fibre can also help keep your weight stable and lower risk of diseases such as bowel cancer, heart disease and diabetes.
Moroccan chicken harira (GF)
A winter warmer soup that’s packed with fibre, plus slow-releasing carbs, protein and vitamins and minerals. Prepare in advance and use it during the week ahead. Eat it with a hunk of bread if you wish.
Details
• Prep 10mins
• Cook 40mins
• Serves 4
Ingredients
• 3 tbsp olive oil
• 4 boneless, skinless chicken thighs, diced
• 1 red onion, peeled, sliced finely • 3 cloves garlic, peeled, crushed • 2 sticks celery, chopped • 3 carrots, chopped
• 2 tsp each cumin seeds, ground cumin and ground coriander
• 1 tsp each ground cinnamon, ground turmeric and smoked paprika
• 2 tbsp harissa
• 2 x 400g tins chopped tomatoes • 1 x 400g tin chickpeas, drained • 100g raw Puy lentils, washed
• 1 tsp sugar
• Juice of half a lemon
• 1 chicken stock cube
• 4 tbsp natural yoghurt
• 25g fresh coriander, chopped
Method
01 Heat 1 tbsp olive oil in a heavy, flameproof casserole dish. On a high heat, quickly brown the chicken. Set aside. Reduce the heat, add another tbsp oil and gently fry the onion, garlic, celery and carrots until soft. Stir in the spices and cook for 1min.
02 Return the chicken to the pan, add the harissa, tomatoes, chickpeas and lentils, then pour in 500ml water. Do NOT add salt, or the lentils won’t go soft. Bring to the boil and simmer, covered, for about 30mins.
03 Add the sugar and lemon juice, crumble in the stock cube and season well. Cook for 2mins, serve with a large spoonful of natural yoghurt and a sprinkle of coriander.
Nutritional analysis
Per serving: 421 Kcals • 13g fat • 2g saturates • 38g carbohydrate • 18g sugars • 15g fibre • 31g protein • 0.3g salt
Key ingredient Chickpeas
Also great in curries, this little legume is packed full of fibre. Chickpeas are also stuffed with protein and contain iron for oxygen transportation, and calcium for bone health. B vitamins and magnesium support heart health.
Thai sweet potatoes (GF)
These lightly-spiced Thai stuffed sweet potatoes are fibre heaven, containing two of your five a day. The garlicky-chilly-coconut sauce will provide an anti-inflammatory effect too. You can make them in advance to heat up after training.
Details
• Prep 2mins
• Cook 50mins
• Serves 2
Ingredients
• 2 large sweet potatoes
• 1 tsp olive oil
• 1 tsp sea salt
• 2-3 tsps Thai red curry paste • ½ can coconut milk • Handful of frozen peas
• 1 red chilli, deseeded and sliced • 2 tsps Thai fish sauce • Juice of half a lime
• 25g fresh coriander, chopped • 20g cashews, chopped
• 1 tbsp desiccated coconut
Method
01 Preheat oven to 200°C. Rub potatoes with oil and salt. Prick with a fork and bake in oven for about 50mins.
02 Combine the curry paste with the coconut milk in a saucepan and bring to the boil. Lower the heat, add the peas and chilli and cook for a couple of minutes, until the peas have defrosted. Add the fish sauce, lime and coriander.
03 Once cooked and cooled, cut each potato in half lengthways. Carefully scoop out the flesh, leaving a little on the skins to keep their shape. Chop the flesh into cubes and gently stir into the sauce.
04 Spoon the sauce back into the skins. Sprinkle with the coconut and cashews. Return to oven for about 5mins. Tuck in!
Nutritional analysis
Per serving: 578 Kcals • 29g fat • 20g saturates • 63g carbs • 19g sugars • 12g fibre
• 10g protein • 4.4g salt
Key ingredient Sweet potato
Not a relative of the white potato, the sweet one is a member of the bindweed family! And this one counts towards your five a day while a starchy white potato doesn’t. Sweet potato is an excellent source of vitamin A (beta-carotene) for eye health, vitamin C for fighting disease, plus minerals such as potassium (for helping with cell function) and iron for oxygen transport.
“MAKE SURE YOU EAT THE RECOMMENDED 30G OF FIBRE A DAY TO FEEL FULLER LONGER AND KEEP YOUR DIGESTIVE SYSTEM HAPPY”