Nutrition
Winter Warmers By Christine Peters
The mornings are cold and dark ( possibly wet , too ), and you ’ re wrapping up a little more when out on your run , so try these great recipes to keep you fuelled and ready for your winter running , all while warming you up on the inside .
1 SALSA JACKET SWEET POTATO
High in fibre and iron , and low in fat , but go easy on the cream cheese . Sweet potato is also a great source of vitamin A and magnesium – the relaxation mineral ! If you ’ re adamant about cutting down on the carbs , then sweet potato is the answer . It gives you high levels of potassium , evening out blood pressure , but is low in fat . Serves : 1 Time to make : 10 minutes ( Note : You can also make it meat-free : Omit bacon and add 1 / 4 red capsicum , chopped .)
Ingredients 1 cooked baked sweet potato 1 rasher rindless eye bacon 1 / 2 x 400g can mixed beans , drained , rinsed 1 spring onion , chopped 3 tablespoons salsa sauce 2 tablespoons extra-light Philadelphia cream cheese
Step 1 : Cook bacon until crispy . Cut in pieces and mix with beans , spring onion and salsa sauce . Use to top jacket potato . Step 2 : Top with cream cheese and serve .
2 SCRAMBLED EGGS WITH SALMON
High in iron and protein , great to get you going in the morning ! Also , salmon contains bioactive protein molecules that provide support for joint cartilage and insulin effectiveness . To mix it up , try using smoked salmon , smoked chicken , spring onions and a sprinkling of cayenne pepper or paprika . Serves : 2 Time to make : 10 minutes
Ingredients 4 eggs 1 / 2 red capsicum , diced Slices of lemon 6 tablespoons skimmed milk 115-150g cooked salmon Freshly ground black pepper 2 tablespoons chopped fresh parsley 1 wholewheat Pita , toasted
Step 1 : Place capsicum in a small microwave dish and cook on high for 30-40 seconds . Set to one side . Break salmon into bite-sized pieces . Step 2 : Beat eggs together with milk . Heat on high for a minute , beat with a fork and cook for another 30 seconds . Beat again and cook for a further 30 seconds . Remove from heat and add diced capsicum and salmon . Mix together and cook for a final 30 seconds – the eggs should still look a little wet . Season with pepper and parsley . Step 3 : Meanwhile , heat pita for 30 seconds and slice in half . Place on a serving plate and fill with scrambled eggs . Serve with a slice of lemon .
3 MOROCCAN CHICKPEA SOUP
Dairy-free , high in fibre and low in fat . Chickpeas curb hunger cravings and are also great for cholesterol , while garlic is also well-known for its antiviral properties , keeping you healthy in your winter training months . Serves : 4 Time to make : 25 minutes
Ingredients 2 teaspoons olive oil 1 onion , finely chopped 1 large carrot , peeled , diced 2 sticks celery , trimmed , diced 2 cloves garlic , crushed 2 teaspoons Moroccan seasoning 2 x 400g cans chickpeas , rinsed , drained 400g can chopped tomatoes , no added salt 2 cups salt-reduced vegetable stock ( or chicken stock ) and 1 cup water Black pepper , to season Low-fat yoghurt , to serve ( optional ) Coriander leaves , to garnish
Step 1 : Heat oil in a large heavy-based saucepan over medium heat . Add onion , carrot and celery . Cook for 6 minutes or until vegetables are soft . Add garlic and seasoning . Step 2 : Add chickpeas , tomatoes and stock . Bring to the boil . Reduce heat to low and simmer for 15 minutes . Set aside to cool slightly . Step 3 : Place half the soup in a blender . Blend until smooth . Return to pan with remaining soup . Place over medium heat , season with pepper and warm through . Ladle into bowls , top with a dollop of yoghurt ( if using ) and garnish with coriander .
This article comes out of the Modern Athlete archives , and we ’ re republishing it because the info remains relevant . It was written by Christine Rice ( née Peters ), a registered private-practicing dietitian who heads up Christine Rice Nutrition , based at the Sunninghill Medical Centre in Johannesburg . More info at www . christinericenutrition . com .
Winter Nutrition Tip : Eat More Oranges
We all know that oranges contain a healthy amount of vitamin C , so they ’ re recommended in the winter months to help us avoid colds and flu , but eat enough oranges and you may experience less muscle soreness after hard workouts as well !
That ’ s because oranges supply over 100 percent of the daily requirement for the antioxidant vitamin C , and studies have shown that taking vitamin C supplements for two weeks prior to challenging exercise helps alleviate muscle soreness . This fruit ’ s antioxidant powers also come from the compound herperidin , found in the thin orange-coloured outer layer of the fruit ’ s skin
( the zest ). Herperidin has been shown to help lower cholesterol levels and high blood pressure as well .
So , add orange sections to fruit and green salads , or use the orange juice and pulp for sauces to top chicken , pork or fish . And to benefit from the herperidin , use the orange zest in baking and cooking . Select firm , heavy oranges , and store them in the fridge for up to three weeks . Orange zest can be stored dried in a glass jar for about a week if kept in a cool place .
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