AFTER SPORT–MAIN MEALS

Green garden burgers
This version of a beanie burger is as moreish as it is green. You can substitute any other fresh herbs or use dried if unavailable.
Makes 6-8 burgersDSC00551 (1)
Ingredients:
1 tbsp olive oil
400g canned chickpeas, drained and rinsed
500g frozen broad beans, defrosted
400g canned flageolet beans, drained and rinsed
75g breadcrumbs
2 garlic cloves, crushed
4 salad onion, finely sliced
10g fresh mint, roughly chopped
20g fresh oregano, roughly chopped
20g fresh basil, roughly chopped
5 tbsp polenta flour or cornmeal

Method:

  1. Preheat an oven or grill to 230˚C and line a baking tray with foil. Grease the foil with half of the olive oil and put aside.
  2. Blend together the chickpeas, broad beans, flageolet beans and garlic using a food processor or hand blender until about three quarters of it is smooth but there are still some smaller chopped pieces remaining.
  3. Add the breadcrumbs, salad onions and herbs and mix together by hand. Shape the mixture into patties.
  4. Place the polenta flour in a small shallow dish and gently press each patty into it, coating both sides. Place each patty on the baking tray and drizzle them with the rest of the olive oil. Bake or grill for 15-20 minutes until golden on each side. Serve in buns or pitta breads. These are especially good sandwiched with some spinach, tomato and a little cream fraiche.

Roast tomato and avocado fusilli with halloumi and fennel
I have always loved the combination of tomato and avocado and I think that fennel and salty halloumi make very yummy companions. The roasted cherry tomatoes definitely take centre stage in this very moreish dish.DSC00575 (2)
Serves 6
Ingredients:
750g cherry tomatoes
1 fennel bulb, very finely sliced
3 cloves garlic, unpeeled
250g Halloumi cheese, cubed
2 tbsps extra virgin olive oil
500g wholewheat fusilli
2 large ripe avocados
½ large lemon
Cracked black pepper to serve

Method:

  1. Preheat an oven or grill to 220˚C. Line a baking tray with foil and place the cherry tomatoes, fennel, garlic and halloumi cheese on top. Pour on the olive oil and coat the vegetables. Grill or bake for 20-25 minutes until they are roasted and starting to brown.
  2. While it is roasting, heat a large pot of water until it begins to boil. Add the pasta to the boiling water and stir until the water boils again. Cook as per packet directions.
  3. Mash the avocados with a fork in a large serving dish (don’t worry if there are still tiny lumps remaining). Squeeze in the lemon juice and mix.
  4. Add the roasted veg and cheese to the serving dish, squeezing out the cooked garlic from their skins. Stir everything together until it is just combined (it does not matter if the tomatoes get slightly mushed). Add the cooked, drained pasta and fold it into the sauce. Serve with a little cracked black pepper.

Orzo with tuna, orange and sundried tomatoes
This also tastes great as a pasta salad if you have any leftovers.DSC01002 (1)
Serves 6
Ingredients:
500g orzo
50g sundried tomatoes (around 4)
1 garlic clove, crushed
75g black olives, pitted
200g tin of tuna, drained
2 tbsp extra virgin olive oil
3 satsumas or mandarin oranges
70g rocket

Method:

  1. To cook the pasta, heat a large pot of water until it begins to boil. Add the pasta to the boiling water and stir until the water boils again. Cook as per packet directions.
  2. Meanwhile, chop the sundried tomatoes and place into a large serving dish. Add the garlic, olives, tuna and olive oil. Peel the oranges and remove any seeds and pith. Add to the dish and mix everything together.
  3. Add the drained pasta to the dish and stir everything together until just mixed. Fold in the rocket and serve.

Japanese noodles with tofu and vegetables 
You can use any noodles for this dish such as soba, udon, buckwheat or ramen. For some extra crunch, add some sliced water chestnuts to the veg and serve with some sprinkled chopped peanuts.
Serves 6DSC01808 (1)

Ingredients:
500g noodles, dried or fresh
2 peppers, any colour, finely sliced
2 large leeks, finely sliced
2 garlic cloves, chopped
250g sugar snap peas, halved
½ savoy cabbage, shredded
1 carrot, finely sliced
300g beansprouts
4 eggs
1 tbsp ketchup
1 tbsp malt vinegar
Juice of ½ lemon
2 tbsp sugar
2 ½ tbsp soy sauce
3 tsp tamarind paste
3 tbsp sesame oil
400g firm tofu cut in cubes
2 tbsp sesame seeds
2 tbsp pickled ginger, sliced

Method:

  1. Cook the noodles as per packet directions and put aside. Prepare all of the vegetables and place in a large bowl.
  2. Mix the eggs, ketchup, vinegar, sugar, soy sauce and tamarind paste in a small bowl. Add to the bowl of vegetables and mix everything together.
  3. Heat 1 tbsp sesame oil in a large wok or frying pan on med-high heat. Add the tofu and stir-fry 4-5 minutes until golden. Remove and set aside. Add the remaining sesame oil to the pan and add the vegetables and noodles. Stir-fry for 5-6 minutes until the egg is cooked and the vegetables are tender. You may have to do this in batches. Remove the cooked veg to a large serving dish and top with the tofu, sesame seeds and pickled ginger. Serve at once.

Grilled polenta with spinach and tomato  DSC01902 (1)
You can vary the toppings for this polenta, like a pizza.
Serves 6
Ingredients:
Extra virgin olive oil for greasing
1 cob of corn or 150g frozen corn
375g quick cook polenta*
½ tsp salt
250g tomato passata
100g fresh spinach
100g Edam cheese or any other hard cheese, grated

Method:

  1. Preheat a grill 200˚C and lightly grease a large baking dish approx. 25cm x 36cm x5cm (depth) with olive oil. Remove the corn kernels from corn cob or defrost the frozen corn. Bring 1.5 litres water to the boil in a large saucepan. Add the salt, polenta and corn while stirring with a wooden spoon. Immediately reduce the heat so that it is just barely simmering. Continue to stir as it thickens for around 8 minutes, taking care that it does not splatter (as it can cause a nasty burn!) By this time the polenta should be very thick and cooked. Remove the polenta from the heat.
  2. Pour the polenta into the bottom of the baking dish and spread it out evenly. Next, pour the passata over the top and spread to cover. Place the spinach on top of the passata in another layer and sprinkle the top with the cheese.
  3. Grill in the oven until the cheese is starting to become golden and the polenta is bubbling, around 15 minutes. Leave to stand to cool slightly before serving.

*If unavailable, you can substitute coarse cornmeal but you will need to increase the water to 2 litres and cook the polenta for approximately 15-20 minutes.


Mini Autumn rosti  mini-rosti-blog
These mini rosti are a perfect feel-good food after a workout in the cold. You can make several batches of mini rosti or just pack it in a non-stick frying pan to make a larger one if you are pushed for time.
Makes 25-30 mini rosti or make 2 x 20cm rounds
Ingredients:
400g sweet potatoes
400g courgettes
400g carrots
1 large red onion
150g Emmntal cheese
4 eggs
6 tbsp wholemeal flour
1 tsp dried sage
1 tsp dried thyme
Cracked black pepper
4 tsp olive oil

Method:

  1. Grate the sweet potatoes, courgettes and carrots and place into a sieve. Use a tea towel to squeeze out any excess moisture and then place into a large bowl.
  2. Slice the onion finely, grate the cheese and add to the vegetables. Mix everything together.
  3. Beat the eggs and add the flour and herbs in a small bowl. Add to the vegetables and stir until mixed well.
  4. Heat an oven to 200˚C and line a baking sheet. Heat a large non-stick frying pan with half of the olive oil to medium heat. Shape the vegetable mix into small patties and place carefully in the frying pan to cook. It will feel like they are falling apart but they will stick together as they cook. Fry in batches for around 4 minutes on each side until crisp. Place the cooked rosti on the baking tray and bake for a further 5-7 minutes to finish them off (alternatively, you could place them in a microwave to cook for 2-3 minutes but they will not remain crisp). Serve at once with a big salad.

Sweet potato veggie burgers with tahini sauce veggie-burger-web
Makes 8
Burgers
700g sweet potatoes, cooked
400g tin of chickpeas drained and rinsed
200g cooked broad beans
120g breadcrumbs
2 garlic cloves
1 tsp harissa paste
1 tsp dried oregano
100g sesame seeds
2 tsp extra virgin olive oil

Tahini sauce
50g tahini
Juice of 1 lemon
1 clove garlic, crushed

Method:

  1. Heat an oven to 200˚C and line a baking tray with foil. Grease it with some of the olive oil.
  2. Place the sweet potatoes, chickpeas, broad beans, bread crumbs, garlic, harissa paste and oregano in a large bowl or food processor. Mash with a hand blender or pulse with a food processor until it is roughly mashed.
  3. Pour the sesame seeds into a shallow bowl. Use a spoon to scoop the burger mixture into a patty and carefully roll it into the sesame seeds until covered. Shape into a burger and place on the baking tray. Repeat with the rest of the mixture. Drizzle the rest of the olive oil on top of the burgers and bake in the oven for 20-25min until just starting to become golden.
  4. While the burgers are cooking, make the sauce by combing all of the ingredients into a small bowl and mixing. Add a little water and mix slowly to combine. Add enough water until the mixture is the consistency of a sauce.
  5. Remove the veggie burger once cooked and serve in a flatbread, pitta or burger bun with the tahini sauce and some spinach and grilled vegetables.

5 thoughts on “AFTER SPORT–MAIN MEALS

  1. Pingback: Active embarrassment | Justaddwaterblog.com

  2. Pingback: Survival of the fastest | Justaddwaterblog.com

  3. Pingback: How not to run a duathlon (and still succeed) | Justaddwaterblog.com

  4. Pingback: A Pretty Muddy start to Autumn races | Justaddwaterblog.com

  5. Pingback: Burnt toast, fake news and the inconvenient truth | Justaddwaterblog.com

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s