Perfect for a light lunch, this salad is full of nutrients, particularly vitamin K. Read more about this below.

Ingredients
(serves two)

2 medium size broccoli heads
½ bunch of chopped fresh basil
20g of sunflower seeds toasted
20g of pumpkin seeds toasted
2 tbsp of olive oil
20 cherry tomatoes
A few lettuce leaves
200g of feta cheese
Pinch of sea salt and black pepper

How to make it

1.  Wash the broccoli, dry it, and cut into small florets. Then boil it in water with a pinch of salt for five minutes – it should still be crunchy.

2.  Wash and dry the cherry tomatoes and then slice them in halves. Cut the feta cheese into small cubes.

3.  Then put the broccoli in a salad bowl, add the tomatoes, feta cheese, shredded lettuce leaves, pumpkin and sunflower seeds. Chop the basil and mix with the olive oil. Finally season with some sea salt and black pepper and enjoy.

Why’s this good for rowers?

Nutritionist Jacqueline Birtwisle says: “This recipe is a great provider of the nutrient vitamin K, important for healthy blood coagulation. Scientists are looking into the vitamin’s role in heart and bone health.

Vitamin K is a fat soluble vitamin and can be found in dark green leafy vegetables – such as the broccoli found in this recipe, natto (fermented soybeans) and in some animal products such as eggs, meat and cheese. It likes to be ingested with fat and so the feta and olive oil help with this.”

Nutritional content per serving

572kcal energy
14g carbohydrate
26g protein
43g fat
7g fibre

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This porridge variation is a great way to start the day and also makes the perfect pre-training snack.

Ingredients
(serves two)

200g quinoa
400ml water
100ml milk (or rice milk for dairy free)
½ tsp vanilla extract
1 tsp ground cinnamon (or nutmeg or cloves)
1 tbsp sultanas
1 tbsp dried cranberries
Honey, nuts or seeds etc

How to make it

1.  Start by washing the quinoa under running cold water. Place into a saucepan and add water. Bring to the boil and then turn down to a gentle simmer for 10 minutes or until the quinoa is soft.

2.  Drain the quinoa and add back to the pan along with the milk, cinnamon, sultanas and cranberries. Place over a low heat, stirring continuously.

3.  The porridge should become much thicker. You can then add honey and add nuts/seeds to your liking.

This is a high carbohydrate, high protein breakfast

Nutritional content per serving

(using semi-skimmed milk, without additions)

428 kcal
82g carbohydrate
16.4g protein (15g if porridge oats used)
6g fat

Why’s this recipe good for rowers?

Nutritionist Jacqueline Birtwisle says: “This is a high carbohydrate, high protein breakfast (equivalent protein amount to 2½ boiled eggs) that’s also good for potassium, magnesium phosphorus, calcium and zinc.

It includes the all-important nutrients for bone health, iron and vitamins B1, B2 and B6 – essential for the metabolism of protein and carbohydrate.

“Even the small amount of cinnamon (or nutmeg or cloves) dramatically boosts the protective antioxidant effects of this porridge.

“While quinoa is a gluten-free grain containing all the essential amino acids, thus making it a complete or ‘high-quality protein’, porridge oats (also gluten-free) need the addition of milk to become a complete protein. However, when milk is added, the nutritional analysis of quinoa or oatmeal porridge is very similar.”

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This high-energy meal is a great and tasty way to boost your intake of iron, zinc and B vitamins.  Nutritionist Jacqueline Birtwisle says: “All important nutrients for the immune system and for making healthy red blood cells.”

Ingredients
(serves one)

2 wholewheat tortillas
200g sirloin steak (fat removed, cut into thin strips)
½ avocado
2 tsp Cajun seasoning
1 handful baby spinach leaves
2 eggs
Pinch of salt and pepper
1 tbsp chopped coriander leaves
50ml dark soy sauce
100ml tomato sauce
1 tbsp honey

How to make it

1.  Begin by making the barbecue sauce. Place the soy, honey, tomato sauce and 1 tsp of Cajun seasoning into a saucepan and bring to the boil. Once it is boiling turn down to a gentle simmer for five minutes. When cooked, remove and allow to cool. This sauce can be made in larger batches and kept in the fridge for up to a week.

2.  Now heat a sauté pan. Season the steak with salt, pepper and a touch of coconut oil. Carefully add to the pan and cook until browned all over. Remove from the pan and allow to rest.

3.  Crack the eggs into a bowl and season with salt and pepper. Cook scrambled eggs, adding the spinach, coriander and remaining Cajun seasoning to the pan. Continue to stir. The spinach will wilt.

4.  Now lay out the tortillas and add a generous amount of the honey barbecue sauce. Top with the steak and scrambled egg, roll up and serve immediately!

Nutritional content per serving

1153 kcal
108g carbohydrate
76g protein
47g fat

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Beef noodles are a tasty way of topping up your carbohydrate and protein supplies. This is a particularly good choice for growing teenagers!

Ingredients
(serves two)

75g dried egg noodles
150g beef fillet steak
½ red pepper
2 spring onions
1 carrot
30g edamame beans
1cm piece of ginger
1 clove garlic
½ red chilli
1 small bunch coriander
6 mint leaves
1 handful beansprouts
2 tbsp soy sauce
200ml beef stock
1 tbsp olive oil

How to make it

1.  Place the noodles into a bowl and cover with boiling water, leaving to soak for 10 minutes. Once they are soft, drain and run under cold water.

2.  Slice the beef fillet into 1cm thick slices.

3.  Then cut up the red pepper and spring onions. Peel and chop the carrot into fine batons. Grate the ginger.

4.  Over a medium heat, prepare the wok with 1 tablespoon of olive oil. Add the beef to the wok and cook for a minute.

5.  Then add the red pepper, edamame beans, ginger, garlic and chilli and cook for 2 minutes,  stirring continuously.

6.  Next add the beansprouts and noodles. Once mixed in, add the soy sauce and beef stock and bring to the boil.

7.  Then remove from the heat, add the chopped mint and coriander to the wok and serve.

Nutritional content per serving

611 kcal
69g carbohydrate
42g protein
13g fat

Why’s this recipe good for rowers?

Nutritionist Jacqueline Birtwisle says: “It’s high in carbohydrate and very high in protein per serving – about 30g from the beef, 9g from the noodles and 3g from the edamame beans. Also high in iron – so a boost for growing teenage rowers – and high in vitamin B3 or niacin which is involved in the metabolism of carbohydrate fat and protein. Niacin converts these nutrients into the smaller ‘building blocks’ such as amino acids, for your body to use in exercise.”

The post Beef noodles appeared first on British Rowing.

This meal has high protein and fibre content so is perfect after a weights or land training session.

Ingredients
(serves two)

2 tuna steaks
3-4 tbsp sesame seeds
2 tbsp olive oil
2 baby gem lettuce, roughly chopped
8-10 anchovies (from a tin)
4 eggs, quartered
200g new potatoes, cooked and halved
4 tomatoes, quartered
100g green beans, cooked and sliced
6 basil leaves, chopped
4 tbsp black olives, sliced
Juice and zest of 1 lemon

How to make it

1. Start by placing the sesame seeds onto a plate and mixing them with the tuna. You want to get a liberal coating all over the tuna steaks.

2. Take a large bowl and combine the remaining ingredients with a tablespoon of olive oil.

3. Heat a sauté pan over a medium heat and add the olive oil and tuna steaks. Cook the tuna for a minute on each side, ensuring the crust does not burn.

4. Once cooked, slice the tuna and serve with the salad.

A good way to remember the oily fish that are rich in Omega-3 fatty acids is the acronym SMASH – salmon, mackerel, anchovies, sardines and herrings

Nutritional content per serving

600 kcal
26g carbohydrates
52g protein
29g fat (low in saturated fat)

Why’s this recipe good for rowers?

Nutritionist Jacqueline Birtwisle says: “A good way to remember the oily fish that are rich in Omega-3 fatty acids is the acronym SMASH – standing for salmon, mackerel, anchovies, sardines and herrings. So while fresh tuna does contain more Omega-3 fats than the tinned version, it is the anchovies in this recipe that boost the content further.

“Fresh tuna and anchovies each contain approximately 100mg of Omega-3s per 100g of fish (UK data). This is a meal to eat if you don’t want too many carbs but need to feel satiated, thanks to the high protein and fibre content. Plus, the sesame seeds boost the mineral content necessary for bone health (calcium, zinc, phosphorus and copper), which is always important.”

Tempeh tips

Tempeh is originally from Indonesia and is essentially fermented whole soy beans that have been compressed into a block or brick. When cooked it resembles vegetarian bean burgers. Tempeh is an excellent source of protein. It has a nutty mushroom flavour and is absolutely delicious.

To prepare, you will first need to simmer the tempeh for 8-10 minutes in water with a pinch of salt. Once simmered, remove from the water and pat dry. It can now be sliced, marinated in your choice of spices or sauces and either pan-roasted or grilled.

The post Tuna and anchovies with Nicoise salad appeared first on British Rowing.

These delicious fruit and nut cookies from nutritionist Jacqueline Birtwisle will store in an airtight container for up to a week. The recipe makes 24 but if you just want 12 cookies, then freeze half the mixture after step 4.

Ingredients

125g wholemeal or spelt flour
150g jumbo porridge oats
½ tsp bicarbonate of soda
½ tsp ground cinnamon
Pinch of salt
100g light brown sugar
4 tbsp maple syrup
1 large carrot, coarsely grated
100ml olive oil
100g chopped dried fruit – e.g. raisins, apricots, prunes, dates, mango
100g chopped nuts or seeds

How to make the cookies

1. Preheat the oven to 180°C/fan 160°C or gas mark 4.

2. Put the flour, oats, bicarbonate and salt into a large mixing bowl.

3. Mix well with a wooden spoon to ensure that the ingredients are evenly distributed.

4. Add the remaining ingredients and mix.

5. Using a tablespoon, scoop the mixture into rounds on an oiled baking tray. You should be able to fit 12 on a large baking tray.

6. Bake in the oven for 10 minutes, or until they are just starting to set for a chewy cookie, or flip them over and return to the oven for a further three minutes to crisp underneath.

The post Wholesome fruit and nut cookies appeared first on British Rowing.

Although this recipe is vegetarian, you could very easily add cooked chicken or turkey or serve it with a piece of roasted cod or sea bass. You could also add kale or spinach to get even more greens in.

Ingredients
(serves two)

100g peas
100g broad beans (canned or frozen)
6-8 asparagus
1 clove garlic, finely chopped
200g arborio rice
1 chicken or vegetable stock cube
3 tbsp grated parmesan
1 handful chopped flat parsley
10 mint leaves, chopped
2 tbsp olive oil
Juice and zest of 1 lemon

How to make it

1. Start by washing the asparagus and slicing at an angle. Mix with the broad beans and peas and set aside.

2. Now heat a medium pan over a medium heat and add the olive oil and garlic. Cook for two minutes without colouring. Add the rice to the pan and continue to cook for two minutes, ensuring the rice is coated with the oil.

Including beans is a great way to add carbohydrates to a meal

3. Add the stock cube to the recommended amount of hot water. Then add the stock to the rice, one spoonful at a time. You will need to stir each ladle of stock into the rice until it is absorbed. Repeat this process until the rice is just cooked, which should take about 20-25 minutes for all the stock to be absorbed. The rice should still have a little bite at the centre of the grain.

4. Now fold the peas, broad beans and asparagus into the rice along with the parsley, mint and season with salt and pepper. Add the zest and juice of the lemon.

5. Serve with the grated parmesan and enjoy!

Nutritional content per serving

683 kcal
93g carbohydrate
24g protein
22g fat (mostly unsaturated)

Why’s this recipe good for rowers?

Nutritionist Jacqueline Birtwisle says: “Including beans is a great way to add carbohydrates to a meal.

“The problem is creating simple ways in which to do so. But this meal gets over this hurdle and it is packed with other nutrients such as vitamins B1, B3 and B5 which all help to convert the carbohydrate energy into fuel. The B vitamins (called vitamin B complex) help the body use fats and proteins too.”

The post Pea, broad bean, asparagus and mint risotto appeared first on British Rowing.

Adding cacao powder will really add some sparkle to your porridge oats! This recipe only takes five minutes so it’s perfect for a busy morning. Go on – why not treat yourself?!

Ingredients

30g porridge oats
1tsp of cacao powder
1tsp of nut butter
180ml of milk
A squeeze of honey

How to make it

1. Put the porridge oats into the pan and then add all the ingredients, mixing them together with a wooden spoon on a medium heat for a few minutes.
2. When the mixture thickens, pour into your bowl and simply add your favourite topping! Strawberries or raspberries go well.
3. Enjoy!

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Chicken and peanut stir-fry with noodles is a great way to include any leafy green vegetables that need using up. The chicken is also rich in niacin – see more below.

Ingredients
(serves one)

1 chicken breast
2 cloves garlic
1cm piece fresh ginger
3 florets broccoli
1 tbsp honey
1 tbsp olive oil
½ red chilli
1 carrot
40g peanuts
2 tbsp soy sauce
1 tbsp fish sauce
1 small bunch coriander
75g dried egg noodles

How to make it

1. Place the noodles in a bowl, cover with boiling water and leave to soak for 10 minutes or until soft. Once soft, drain and run under cold water.

2. Slice the chicken breast into 5mm thick slices. Finely chop the garlic, chilli and ginger. Peel the carrot and cut into fine strips. Slice the broccoli florets.

An important health benefit of niacin is its role in producing energy from carbohydrates and fats

3. Then heat a wok over a medium heat and add a tbsp of olive oil. Add the chicken and cook for 2-3 minutes.

4. Put the ginger, garlic, chilli and broccoli into the wok and cook for one minute.

5. Add the peanuts, honey, soy sauce and fish sauce and cook for a further minute.

6. Drop the noodles into the wok and toss well. Chop the coriander, sprinkle over the noodles and serve.

Nutritional content per serving

916 kcal
86g carbohydrate
57g protein
35g fat (6g saturated)

Why’s this recipe good for rowers?

Nutritionist Jacqueline Birtwisle says: “One chicken breast in this recipe provides 20mg of niacin which is more than 100% of the daily amount needed (17mg men and 13mg women).

“Niacin is a B vitamin. All the B vitamins are water-soluble, meaning that the body does not store them and any excess is lost in urine. Niacin helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body.

“One of the most important health benefits of niacin is its role in producing energy from dietary carbohydrates and fats.

“You can find niacin in other protein-rich foods such as peanuts (7.7mg in 40g) and sunflower seeds.”

The post Chicken and peanut stir-fry appeared first on British Rowing.

A great fruit smoothie for those with lactose or milk intolerance, or anyone seeking an alternative good quality protein source to milk. Ideal before training or afterwards, as part of a recovery plan.

What you need – serves two

75g (3oz) plain silken tofu, drained
225g (8oz) fresh raspberries (or strawberries)
2 ripe bananas
150ml (¼ pint) cold orange juice.
4 ice cubes

How to make it

1.      Peel and cut bananas into chunks and blend with remaining ingredients until smooth.

2.      Ice can be added at the end or crushed with the mixture if using a smoothie machine.

The soya (tofu) is unusual as it provides all the essential amino acids

Why’s this recipe good for rowers?

Jacqueline Birtwisle says: “This is a drink that is high in vitamin C (from both orange juice and raspberries), potassium, fibre, calcium and protein. The soya (tofu) is unusual as it provides all the essential amino acids, unlike other plant proteins which do not. In this respect it is nutritionally similar to animal protein.

“Raspberries are highly ranked in their antioxidant strength compared with other fruits and provide a range of antioxidant compounds such as anthocyanins, quercetin and ellagic acid – all with potential health benefits against cancer and inflammation. Because of the whole range of nutrients this smoothie is excellent for bone health too.”

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