{"id":13197,"date":"2022-04-14T00:00:00","date_gmt":"2022-04-13T22:00:00","guid":{"rendered":"https:\/\/c01.purpledshub.com\/220triathlon\/?post_type=purple_issue&p=13197"},"modified":"2022-04-19T15:10:36","modified_gmt":"2022-04-19T13:10:36","slug":"nutrition-budget-friendly-meals","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/220triathlon\/2022\/04\/14\/nutrition-budget-friendly-meals\/","title":{"rendered":"Nutrition: Budget-friendly meals"},"content":{"rendered":"\n
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BUDGET-FRIENDLY MEALS<\/h1>\n\n

How can the hungry triathlete save on cash without compromising on taste, health or portion size? Kate Percy explains and provides four budget-friendly recipes\u2026 <\/strong><\/em><\/p>\n\n

RECIPES<\/strong> KATE PERCY IMAGES<\/strong> STEVE SAYERS<\/p>\n\n

\n\n

I<\/strong>\u2019m a firm believer that eating healthily doesn\u2019t have to cost more. In fact, putting a little extra effort into thinking about what you eat and where it comes from can actually pay back in more ways than just saving cash. Try these top tips:<\/p>\n\n

\u2022 Prepare foods from scratch at home; pre-prepared foods, such as grated cheese or pre-seasoned meats, cost more.<\/p>\n\n

\u2022 Stick to seasonal fruit and veg as the\u2019re locally produced and generally cheaper.<\/p>\n\n

\u2022 Stock up on staples in the discount stores; cans of tomatoes, pasta, tuna, olive oil, nuts etc are all much cheaper than in the main supermarkets.<\/p>\n\n

\u2022 Choose plant-based sources of protein such as lentils, chickpeas and beans over expensive meat. Or, experiment with cheaper cuts such as lamb neck or shin of beef \u2013 they make delicious slow-cook stews and curries. Try eeking out a whole chicken over two or three meals \u2013 e.g. a roast, a curry and a pasta, plus you can make stock with the bones to make your risottos and soups extra tasty and super nutritious. A pack of mince can make a spaghetti Bolognese, then a chilli con carne on day two with a can of kidney beans and spices.<\/p>\n\n

\u2022 Fresh mackerel, herring, sardines and mussels are usually much cheaper than other fresh fish. But tinned fish is also extremely nutritious, packed with omega-3 and good protein.<\/p>\n\n

\u2022 Limit highly-processed foods. They may be cheap, but they\u2019re usually nutrient-poor and they won\u2019t sustain your energy levels.<\/p>\n\n

So, first up, a spicy <\/strong>Thai <\/strong>Carrot, <\/strong>Cashew <\/strong>and <\/strong>Chicken <\/strong>Noodle <\/strong>Salad <\/strong>to boost recovery, with minerals to replenish electrolytes, carbs to top up glycogen levels, as well as protein to help your muscles.<\/p>\n\n

Next we have a Summer <\/strong>Vegetable <\/strong>Risotto, <\/strong>which uses any combination of green, seasonal veg such as peas, courgettes, chard, beans, or whatever you can find cheap in the veg shop (or use frozen peas). Packed with vitamins, fibre and slow-releasing carbohydrate, you can add more protein by making it with homemade chicken stock and topping with a good grating of parmesan cheese.<\/p>\n\n

This Spanish <\/strong>Bean <\/strong>Stew <\/strong>is cheap, cheerful and packed with good stuff to help you recover post-long ride. Finally, Orzo <\/strong>Soup <\/strong>with <\/strong>Crispy <\/strong>Garlic <\/strong>Chickpeas. <\/strong>All the goodness, all the flavour. Just dip your spoon into this smoky lusciousness and enjoy as part of your training diet.<\/p>\n\n

Sports nutrition cook and keen amateur athlete Kate Percy set uup the #GoFaster campaign in 2009 and, following the ppublication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (katepercys.com<\/a>). <\/strong><\/em><\/em><\/strong><\/strong><\/em><\/em><\/strong><\/strong><\/em><\/p>\n\n

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RECIPE OF THE MONTH<\/h2>\n\n\n\n
\n\n\n\n

THAI CARROT, CASHEW & CHICKEN NOODLE SALAD<\/h3>\n\n\n\n

PREP 5mins <\/strong>| COOK 10mins<\/span><\/strong> | SERVES 4<\/strong><\/strong><\/p>\n\n\n\n

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INGREDIENTS<\/strong>
\u2022 150-200g pad Thai rice noodles \u2022 2 chicken thighs or breasts, sliced thinly \u2022 1 tbsp sesame oil
\u2022 2 carrots, grated \u2022 Handful cashew nuts, lightly toasted \u2022 2 baby gem lettuces, shredded \u2022 2 spring onions, finely sliced \u2022 1 red chilli \u2022 Zest of 1 lime \u2022 Handful of coriander, finely chopped (optional) For the dressing: <\/strong>\u2022 1 tbsp soy sauce \u2022 1 tbsp sweet chilli sauce \u2022 1 tbsp rice wine or white wine vinegar \u2022 1 tbsp lime juice \u2022 1cm piece of fresh ginger, finely grated \u2022 1-2tsps sugar<\/p>\n\n\n\n

  • \"\"
    Step 01<\/figcaption><\/figure><\/li>
  • \"\"
    Step 02<\/figcaption><\/figure><\/li>
  • \"\"
    Step 03<\/figcaption><\/figure><\/li><\/ul><\/figure>\n\n\n\n

    Step 01<\/strong> Place the noodles in a bowl and pour over boiling water. Set aside for 5mins until tender, or the time stated on the pack, then rinse in cold water.<\/p>\n\n\n\n

    Step 02<\/strong> Heat a frying pan to hot and saut\u00e9 the chicken in the oil for 5-10mins until cooked through. Set aside.<\/p>\n\n\n\n

    Step 03 <\/strong>Prepare dressing by whisking all the ingredients together. Combine all the salad ingredients in a large bowl and toss with the dressing. Serve in bowls with a sprinkling of coriander or refrigerate for your lunchbox treat.<\/p>\n\n\n\n

    \n\n\n\n

    MIX IT UP<\/h2>\n\n\n\n

    THREE MORE WAYS WITH THAI INGREDIENTS<\/strong><\/p>\n\n\n\n

    CHEAT\u2019S RAMEN<\/strong>
    Use ramen noodles instead and add 750ml chicken stock to the dressing ingredients (omit the vinegar). Top with a hard-boiled egg.<\/p>\n\n\n\n

    NUTRIENT-RICH NOODLES<\/strong>
    Swap rice noodles for gluten-free (made from buckwheat flour) soba noodles for some slow-releasing carbs, protein, fibre, calcium and iron.<\/p>\n\n\n\n

    TURN SALAD INTO CURRY<\/strong>
    Heat a ready-made Thai curry paste with a can of coconut milk to replace dressing. Add a splash of fish sauce and top with coriander & cashews.<\/p>\n<\/div><\/section>\n\n

    <\/p>\n\n

    \n\n

    FIBRE-RICH<\/strong><\/p>\n\n

    SUMMER VEGETABLE RISOTTO<\/h2>\n\n

    PREP 5mins <\/strong>| COOK 20mins |<\/span> SERVES 4<\/strong><\/p>\n\n

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    <\/p>\n\n

    INGREDIENTS<\/strong>
    \u2022 11\/4\u201311\/2 litres vegetable stock \u2022 60g unsalted butter \u2022 1 onion, finely sliced \u2022 1 celery stick, finely chopped \u2022 1 garlic clove, crushed \u2022 350g Arborio risotto rice \u2022 225ml white wine (optional) \u2022 500g summery green vegetables (e.g. a courgette, handful frozen peas, asparagus spears, and\/or kale) \u2022 100g freshly grated parmesan \u2022A little grated nutmeg \u2022 25g flat-leaf parsley, roughly chopped<\/p>\n\n

    METHOD<\/strong>
    1.<\/strong> Heat up stock in a saucepan. Melt 50g of the butter in a pan and gently saut\u00e9 onion until translucent. Add garlic and celery, saut\u00e9 for 2mins. Add rice and stir until the grains become glossy.<\/span><\/p>\n\n

    2.<\/strong> Stir in wine if using and cook for 2mins until completely absorbed. Add stock, a ladle at a time, stirring constantly. Make sure each ladleful is absorbed before adding next.<\/p>\n\n

    3.<\/strong> After 13-15mins, when the rice is almost cooked, stir in the veg and cook for a further 5mins, or until the risotto is creamy. Season to taste. Turn off the heat, stir in the parmesan, nutmeg, parsley and rest of butter. Serve.<\/p>\n\n

    ADD HEALTHY FATS<\/strong>
    Top with toasted pine nuts \u2013 also full of iron, zinc, magnesium, calcium, phosphorus and vitamins E & K!<\/p>\n\n

    \n\n

    POST-RIDE HERO<\/strong><\/p>\n\n

    SPANISH BEAN STEW<\/h2>\n\n

    PREP 10mins <\/strong>| COOK 1.5hrs <\/span>| SERVES4<\/strong><\/p>\n\n

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    <\/p>\n\n

    INGREDIENTS<\/strong>
    \u2022 400g can butter beans, drained \u2022 4oog can cannellini beans, drained \u2022 1\/2 spicy chorizo sausage, cut into 8 large chunks \u2022 4 pieces of pork belly (about 500g) cut into large 4cm chunks \u2022 3 cloves of garlic, crushed \u2022A few sprigs of thyme \u2022 1 onion, 1 leek, 2 sticks celery, 2 red peppers, 2 carrots, roughly chopped \u2022 1x 400g tin chopped tomatoes \u2022 100g (small tin) tomato pur\u00e9e \u2022 1 tsp each Spanish hot smoked paprika, ground cumin, ground coriander \u2022 Large glug of olive oil \u2022 Flat-leaf parsley, chopped, to serve<\/p>\n\n

    METHOD<\/strong><\/h4>\n\n

    1.<\/strong> Pre-heat the oven to 160\u02daC, gas mark 2-3. Place all ingredients (except parsley) into a large, heavybottomed casserole dish. Top up with enough water to cover everything to a depth of 1cm.<\/p>\n\n

    2.<\/strong> Bring to boil, cover and then pop in oven for 1-1.5hrs until meat is tender and sauce thick.<\/span><\/span><\/p>\n\n

    3.<\/strong> After 50mins, check and add more water if required and skim off any excess fat from the surface. Taste for seasoning, top with<\/span><\/span> parsley, and serve with chunks of crusty granary bread.<\/span><\/p>\n\n


    MAKE IT VEGETARIAN<\/strong>
    Swap the chorizo and pork belly for another can of butter beans and a mix of sweet potatoes, carrots, butternut squash or potatoes.<\/p>\n\n

    \n\n

    SUB-20MINS<\/strong><\/p>\n\n

    ORZO SOUP WITH CRISPY GARLIC CHICKPEAS<\/h2>\n\n

    PREP 5mins <\/strong>| COOK 15mins <\/span>| SERVES4<\/strong><\/p>\n\n

    \"\"<\/figure>\n\n

    <\/p>\n\n

    INGREDIENTS<\/strong>
    For the soup <\/strong><\/strong>\u2022 2 tbsps extra virgin olive oil \u2022 1 onion, finely sliced \u2022 1 celery stick, chopped \u2022 2 garlic cloves, crushed \u2022 1 tbsp tomato pur\u00e9e \u2022 400g can chopped tomatoes \u2022 1\/2 tsp smoked paprika \u2022 150g orzo pasta \u2022 700ml vegetable stock \u2022 2 tbsp pesto, to serve \u2022 Large glug of olive oil, to serve For the chickpeas <\/strong>\u2022 400g can chickpeas, drained \u2022 1 tsp cumin \u2022 1 tsp smoked paprika \u2022 1 tsp olive oil<\/p>\n\n

    METHOD<\/strong><\/h4>\n\n

    1.<\/strong> Pre-heat the oven to 180\u02daC, gas mark 6. Pat the chickpeas with some kitchen towel to remove any moisture. Lay out on a baking tray and sprinkle with the seasoning. Toss in the olive oil. Bake in the oven for 10-15mins until crispy. Set aside.<\/p>\n\n

    2.<\/strong> Gently saut\u00e9 the onion, celery and garlic in a large saucepan until soft. Stir in the other ingredients except the pesto. Bring to the boil and cook for 8-10mins. Taste for seasoning.<\/span><\/span><\/p>\n\n

    3.<\/strong> Serve in warmed bowls with a swirl of pesto, a glug of olive oil and a few crispy chickpeas. Enjoy with chunks of crusty, seeded sourdough.<\/span><\/p>\n\n

    ADD MORE PROTEIN<\/strong>
    Tear up some pieces of fresh mozzarella and add those in just after you swirl in the pesto in Step 3.<\/p>\n","protected":false},"excerpt":{"rendered":"

    BUDGET-FRIENDLY MEALS How can the hungry triathlete save on cash without compromising on taste, health or portion size? Kate Percy explains and provides four budget-friendly recipes\u2026 RECIPES KATE PERCY IMAGES STEVE SAYERS I\u2019m a firm believer that eating healthily doesn\u2019t have to cost more. In fact, putting a little extra effort into thinking about what […]<\/p>\n","protected":false},"author":24,"featured_media":13452,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","purple_page_number":"75","purple_custom_meta_purple_page_number":"75","purple_seq_number":"1","purple_custom_meta_purple_seq_number":"1","purple_source_article":"article_75-1.xml","purple_custom_meta_purple_source_article":"article_75-1.xml","purple_source_issue":"May-2022","purple_custom_meta_purple_source_issue":"May-2022","purple_external_id":"May-2022-75-1","purple_custom_meta_purple_external_id":"May-2022-75-1","purple_issue_code":"|0000083689||","purple_custom_meta_purple_issue_code":"|0000083689||","purple_android_product":"com.im.220mag.403","purple_custom_meta_purple_android_product":"com.im.220mag.403","purple_ios_product":"com.im.220mag.403","purple_custom_meta_purple_ios_product":"com.im.220mag.403","purple_web_product":"","purple_custom_meta_purple_web_product":"","purple_publication_id":"69718c89-6ce1-4a00-8e50-78dba8209b85","purple_migrated":"","kt_blocks_editor_width":"","apple_news_api_created_at":"2022-04-14T12:35:14Z","apple_news_article-theme":"","apple_news_api_id":"ce14d3ac-5324-4706-8020-8769f276dff5","apple_news_api_modified_at":"2022-04-19T13:10:45Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAAAQ==","apple_news_api_share_url":"https:\/\/apple.news\/AzhTTrFMkRwaAIIdp8nbf9Q","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":true,"apple_news_is_preview":true,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_article_theme":"","apple_news_sections":"[]"},"categories":[23],"tags":[63],"apple_news_notices":[],"featured_image_src":"https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/6523EDI5IF91H4391NS8I6LYKQHG.jpg","author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"acf":{"readingTimeMinutes":"8","apple_news_title":""},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/6523EDI5IF91H4391NS8I6LYKQHG.jpg",1953,1446,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/6523EDI5IF91H4391NS8I6LYKQHG-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/6523EDI5IF91H4391NS8I6LYKQHG-300x222.jpg",300,222,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/6523EDI5IF91H4391NS8I6LYKQHG-768x569.jpg",768,569,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/6523EDI5IF91H4391NS8I6LYKQHG-1024x758.jpg",800,592,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/6523EDI5IF91H4391NS8I6LYKQHG-1536x1137.jpg",1536,1137,true],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/6523EDI5IF91H4391NS8I6LYKQHG.jpg",1953,1446,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"BUDGET-FRIENDLY MEALS How can the hungry triathlete save on cash without compromising on taste, health or portion size? 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In fact, putting a little extra effort into thinking about what…","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts\/13197"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/comments?post=13197"}],"version-history":[{"count":21,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts\/13197\/revisions"}],"predecessor-version":[{"id":13730,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts\/13197\/revisions\/13730"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media\/13452"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media?parent=13197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/categories?post=13197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/tags?post=13197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}