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