NU­TRI­TION

Eat­ing on a bud­get doesn’t mean com­pro­mis­ing on nu­tri­tion, as we demon­strate with this month’s four, fuel-smart, flavour-packed recipes

220 Triathlon Magazine - - CONTENTS -

You may au­to­mat­i­cally as­sume that eat­ing on a bud­get means com­pro­mis­ing on taste and nu­tri­ents. Not so! For ex­am­ple, some of the cheapest foods in your lo­cal su­per­mar­ket can be classed as ‘su­per­foods’: ap­ples, squash, tinned fish, oats, cab­bage, lentils and chick­peas, to name but a few. Still not con­vinced? Then read on to find four flavour­some recipes that I’ve cre­ated this month to help you fuel smart on the cheap. As an added bonus, three of them take less than 30mins to prep and cook.

Firstly, a But­ter­nut squash dhal. Lentils are a great source of sus­tain­ing car­bo­hy­drate, pro­tein,

fi­bre, iron, zinc and potas­sium and B vi­ta­mins. This is a batch recipe, so, if you can, cook it at the week­end and store the left­overs in the fridge for sev­eral days for your lunch­box and warm­ing sup­pers.

Next up we have a risotto with a twist – Three grain risotto with sweet potato and kale. A mix of spelt, bar­ley and rice, this risotto is packed with slow-re­leas­ing en­ergy, fi­bre, vi­ta­mins and min­er­als, in­clud­ing beta-carotene, vi­ta­min C and potas­sium. All good stuff to keep your im­mune sys­tem healthy dur­ing train­ing.

For the fish lovers, tinned sar­dines or pilchards are a cheap and ef­fec­tive way to boost your in­take of omega-3 fatty acids. Try them in this Spaghetti with sar­dines and gre­mo­lata: a de­li­cious lemony-gar­licky combo which is also a great source of pro­tein and vi­ta­min D. En­joy the night be­fore a long run or ride.

Fi­nally, my Po­lenta with wild mush­room ragu. Cooked in a mat­ter of min­utes, corn po­lenta is al­ways my go-to carb if I need in­stant sat­is­fac­tion af­ter a long run. Top tip: putting your mush­rooms in the sun­light will in­crease their vi­ta­min-D con­tent.

Nu­tri­tion­ist and keen am­a­teur ath­lete Kate Percy set up the #GoFaster cam­paign in 2009, and now has a web­site (go­faster­food.com), sev­eral books and a new range of Go Bites - all­nat­u­ral en­ergy balls.

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