Fuel Your Riding
Up your omegas
These fats are a must in a healthy diet
Recipes Kate Percy | Photography Chris Harvey
As well as being a valuable source of energy, fat can contain the soluble vitamins A, D, E and K, plus essential fatty acids (omega-3 and omega-6) that your body can’t make itself. Brain-, joint- and heart-friendly poly-unsaturated omega-3s are found in foods such as nuts, seeds, avocados and oily fish. Eat them regularly and help balance out your omega-6s (good for your brain and growth), which are more abundant in food.
Sweet potato and peanut soup (GF, DF, V, Vn)
Peanuts in this sustaining, filling soup act as a thickener plus add flavour and healthy fats. This soup also provides antioxidants such as immune-strengthening betacarotene, low-GI (slow-energy release) carbohydrate and protein.
Details
• Prep 5mins
• Cook 15-20mins
• Serves 4
Ingredients
• 1 tbsp coconut oil
• 1 onion, finely sliced
• 1 stick celery, finely chopped
• 2 large sweet potatoes, cubed
• 1 ½ tsp berbere spice
• ¼ tsp ground ginger
• 1 small red chilli, seeds removed, finely chopped
• 2 tbsp crunchy peanut butter
• 1 litre hot chicken stock
• Juice of ½ a lime
• 25g unsalted peanuts, chopped
• 25g fresh coriander, chopped
Method
01 Gently heat the coconut oil in a large saucepan then sauté the onion for a few mins. Add the celery, sweet potato, berbere spice and ginger, and sauté for a further 1-2mins. Add the chilli and 1 tbsp peanut butter.
02 Stir in the stock and bring the mixture to the boil. Cover and simmer for 10-15mins until the sweet potato is tender.
03 Purée the soup in a blender until smooth. Pour it back into the pan, then add the lime juice and season.
04 Stir in the remaining 1 tbsp of peanut butter until well combined. Serve in warmed bowls, sprinkled with the chopped coriander and peanuts.
Nutritional analysis
Per serving: 319 Kcals • 11g fat • 4g saturates • 35g carbs • 11g sugars • 8g fibre • 16g protein • 0.9g salt
Key ingredient
Peanuts
Peanuts are more closely related to legumes than tree nuts as they grow underground in pods. They’re highly nutritious, providing protein and fibre as well as manganese, B vitamins and vitamin E. Yes, they’re around 50% fat, but most of that is of the healthy polyunsaturated and monounsaturated variety, and experts think that the body may not absorb all of that fat.
Salmon with chimchurri sauce
(DF, GF)
Quick to prep and cook, these individual parcels are bursting with goodness, including omega- 3s. Mop up the juices with some wholemeal couscous or bread if you wish and boost the benefits of this meal by adding veg or salad.
Details
• Prep 10mins
• Cook 8mins
• Serves 4
Ingredients
Salmon parcels
• 4 pieces of parchment paper or tinfoil, about 40cm squared
• 4 salmon steaks
• 1 tbsp olive oil
• ½ tsp ground cumin
• ½ tsp English mustard powder (optional)
Chimichurri sauce
• 2 garlic cloves, finely chopped
• 1 shallot or ½ red onion, finely chopped
• ½ tsp chilli flakes
• 4 tbsp flat leaf parsley, chopped
• 2 tbsp coriander, chopped
• 1 tsp dried oregano
• 3 tbsp extra virgin olive oil
• 1 tbsp lime juice
• 1 tsp red wine vinegar
• Salt and pepper to taste
Method
01 Preheat oven to 200°C/gas mark 4. Arrange the paper or foil on a flat surface.
02 Brush the salmon with the oil and sprinkle with cumin and mustard powder.
03 Lay each fillet in the middle of the square and wrap them loosely but airtight. Bake for 10-15mins.
04 Smash the garlic, shallot and chilli flakes in a pestle and mortar. Stir in the herbs, oil, lime juice, vinegar and seasoning, and serve with the salmon.
Nutritional analysis
Per serving: 435 Kcals • 34g fat • 6g saturates • 1g carbs • 0g sugars • 2g fibre • 31g protein • 0.2g salt
Key ingredient
Salmon
About a quarter protein, salmon contains bone- and muscle friendly vitamin D, and selenium (which lowers inflammation and helps our immune system). It also contains omega-3s These are thought to contribute towards a healthy heart and brain, plus help maintain skin, joints and hormonal balance.
“OMEGA-3S CONTRIBUTE TOWARDS A HEALTHY HEART AND BRAIN PLUS MAINTAIN SKIN, JOINTS AND HORMONAL BALANCE”
Food Fight!
OAT MILK VS ALMOND MILK
You’ve cut cow’s milk but do you go oaty or nutty? Both are nutritious choices though their profiles are quite different. You may want to choose fortified plant milks for increased nutrient content and we’d advise choosing unsweetened types.
Oat milk is high in calcium and potassium, which help to strengthen bones, while potassium also helps to regulate fluid balance. A 250ml serving of oat milk delivers 3g of musclerepairing protein, so not up there with dairy (at 8g) but higher than almond (1g). It also contains a lot more carbs to fuel training.
Almond’s much lower in calories, so it could be good if you want to reduce your weight (unless you choose the sweetened version, which would obviously increase that figure). The nutty milk is high in vitamin E, which boosts immune response and improves skin health. It’s a tough call but…
VERDICT Oat milk wins
‘Tis the season for… Red Cabbage
This brassica (the same family as Brussels sprouts and kale) is ready to harvest in the UK between September and December. High in gut-friendly fibre, it has a peppery taste and satisfying crunch when eaten raw, but becomes softer and sweeter when cooked. Eating it should also provide you with anti oxidant anthocyanin, vitamins C and E and carotenoids plus anti inflammatory phytochemical sulphurophane. Why not eat it raw in a colourful coleslaw, pickle it or lightly braise it with apples?