Modern Athlete Magazine Issue 59, June 2014

Nutrition REGISTERED DIETICIAN 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 ½ x 400g can of 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. stiffness & MOROCCAN CHICKPEA SOUP Dairy-free, high in ﬁbre and low in fat. Chickpeas curb hunger cravings and are also great for cholesterol. Garlic is also well-known for its antiviral properties, keeping you healthy in your winter training months. Serves: 4 Time to make: 25 minutes 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 ½ red capsicum, diced Slices of lemon 6 tablespoons skimmed milk 115-150g cooked salmon Freshly ground black pepper 2 tablespoons chopped fresh parsley 1 whole wheat Pita, toasted Step 1: Place capsicum in a small microwaveproof 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 –

Modern Athlete Magazine Issue 59, June 2014 | Page 36