Team GB nutritionist shares low-cost healthy recipes

Want to know what an athlete is eating?

Aldi and TeamGB nutritionist Nigel Mitchell co-created five recipes. All of these are low cost and all good for the mind and body.

According to Aldi’s research, a quarter of us want a comfortable meal at least five times a week, but more than half say they feel sick afterwards.

There is a misconception that a healthier diet is more expensive, as 69% say this is the reason they are delaying eating a better diet.

All of these recipes below are less than £ 1.50 per serving. Therefore, you can know what you are signing up for before you go to the supermarket.

Nigel said:

“Sometimes eating snacks is fine, but it’s also very important that we recognize the relationship between diet and mood and ensure that we include foods that can have a positive impact.”

Superfood porridge

Nigel says:’Probably my number one breakfast option for athletes is porridge.

“It’s warm, comforting and provides ideal sustained release carbohydrates. It helps maintain blood sugar levels that support uniform brain energy levels to prevent mood depression.

“I love the versatility of it and this version has become my favorite in my constant quest to pack athletes and more nutrition!

“You can easily make this plant base by exchanging milk for selected dairy-free milk. Soy provides more protein than other dairy-free milk, so I Recommends soybeans.

Chia seeds are not only an excellent source of protein, but also rich in the fats that the body uses to make DHA fatty acids. It is essential for the functioning of the brain and affects everything from cognition to mood.

material:

Offer one

• Porridge oats 50g
• 1/2 cup of frozen berries (thawed) 50g
• Chia seeds 10g (1 tbsp)
• Quinoa 10g (1 tbsp)
• Coconut oil 10g (1 tbsp)
• 75 ml of water
• Milk semi-skim 75ml

Method:

1. For best results, soak quinoa and chia seeds in oats, water and milk overnight.
2. Place all ingredients in a microwave oven, stir in the microwave for 2 minutes and cook. Stir again and cook for another 1-2 minutes.
3. Let it sit for 1 minute, then stir at the end. If you like it flowing, add more water.
4. If you don’t have a microwave, cook in a heavy-bottomed pan. Warm the water, gradually add the oats while stirring, and add the rest of the ingredients. Leave on low heat for 3-4 minutes and add water as needed.

Tuna and pistachio kinua salad

Nigel said: ‘The high quality protein of tuna and pistachio nuts gives you a nutritious and protein-rich diet.

‘These are also great brain foods. Tuna is a powerful supplier of omega 3 fats such as DHA, which is an important part of the brain.

On the other hand, the greens and purples of pistachio nuts are high in anthocyanins (antioxidants) that are associated with supporting a happy mind.

“The plant-based version omits tuna and doubles the pistachios.”

material:

For 4 people

• Canned tuna (salt water) 320g (2 x cans)
• Pistachio nuts (kernel) 70g
• Quinoa (mixed color) 300g
• 600 ml of water
• Tomato 200g
• Bell pepper 100g
• Green onion 50g
• Flat leaf parsley 20g
• Olive oil 20g
• Lemon juice 10g

1. First, cook quinoa. Rinse quinoa before cooking to remove excess starch.
2. Put the rinsed quinoa in a saucepan and add water. Season with salt and heat to a boil (do not cover).
3. When the water boils, switch the heat to low and simmer until the water is absorbed. Cover the pot and remove it from the heat. Leave it for 5-10 minutes.
4. While the quinoa is resting, open the tuna, drain it, and roughly chop the tomatoes, pepper, green onions, parsley, and pistachio nuts. Put in a bowl, mix and add oil and lemon juice.
5. Transfer the quinoa to a large serving plate and mix the rest of the ingredients. The leftovers can be chilled and consumed.

Marinated chicken thigh skewers

Nigel said: ‘Skewers are great for combining meat and vegetables. The vegetables I choose are often peppers and chestnut mushrooms.

“If you look at the mushroom packets, some are labeled as containing vitamin D. This depends on your exposure to UV light. When we are exposed to sunlight to produce vitamin D. As with, it helps boost your immunity and low levels are associated with seasonal affective disorder (SAD).

On the other hand, brightly colored vegetables such as pepper are rich in phytonnutrients that help blood flow around the body, including the brain.

‘These serve great food with whole grain pita bread or on a grain bed.

‘This marinade ginger is packed with the bioactive compound gingerol. They have anti-inflammatory properties and help support a healthy brain.

material:

For 4 people

Marinated:

• Ginger 30g (small piece)
• Soy sauce 80ml
• White wine vinegar 80ml

Chicken skewers:

• Chicken thigh (fillet) – 8 thighs (about 500g)
• 1 big red bell pepper
• Chestnut mushrooms – 8
• Tomato-4 Medium

Method:

1. Peel the ginger, chop it into small pieces, and put it in a bowl. Add soy sauce and white wine vinegar and stir well. Adjust the taste with salt and pepper.
2. Add the chicken to the marinade and stir until the chicken is well coated. Leave for at least 2 hours or overnight.
3. Once the chicken is marinated, cut the pepper, mushrooms and tomatoes and stick them on a skewer.
4. Use a long skewer (wood or metal) and coat with oil. Put the ingredients on skewers and place the packed skewers on the baking tray. Sprinkle a small amount of oil on them and the rest of the marinade.
5. Great for barbecues if the weather is nice. Or you can roast it in the oven.Preheat the oven to 180 ° C^{o o}Cook with C for about 25-30 minutes. The chicken should be a little browned and the peppers should be caramelized.

Mixed bean chili

Nigel said: “This is one of my family’s absolute favorites, so I often make big batches to enjoy twice a week.

‘From a nutritional perspective, the recipe is packed with ingredients that support your brain and mood.

“Peppers and tomatoes contain antioxidants that support the brain, but beans provide energy that is slowly released to stimulate thinking.

“It’s perfect for serving with guacamole and salad to provide even more brain nutrients.

“When the pepper is cold, it can be ground and reused as putty or spread.”

material:

For 4 to 6 people

• Onion 3-4 medium
• Canned tomatoes (chopped) 400g (1 x can)
• Bell peppers (any color) – 2 large
• Mixed beans 1,200 (720g discharge)
• Tomato puree 50g
• Vegetable Stock Cube – 2 (14g)
• 4 pieces of garlic
• 1 tablespoon cumin
• 1 tablespoon paprika
• 1 tablespoon chili powder

Method:

1. Finely chop the onions and garlic. Add oil to the pan little by little, then add the onions and garlic.
2. Finely chop the peppers until the onions and garlic are tender.
3. Add peppers with tomato puree, cumin, paprika and chili powder.
4. Stir the ingredients together before adding the canned tomatoes, mixed beans and vegetable stock cubes.
5. Boil for about 20 to 30 minutes before serving. Please add either rice or tacos.

Chocolate berry female

Nigel says:’Dark chocolate is full of cocoa flavonoids that are associated with improving mood and cognitive function, but yogurt provides great protein.

Brightly colored berries are rich in antioxidants and are said to help with many mood disorders. Flaxseed provides great fat to the brain and can lift the mood.

“This simple dessert is also a great treat or breakfast.

“Frozen berries are convenient, cost-effective and nutritious. Take what you need the night before and thaw it.”

material:

For 2 people

• Dark chocolate (85%) 80g
• Mixed berries (thawed) 80g
• Natural yogurt 150g
• Milled flax (blended with berries) 20g

Method:

1. Finely chop the chocolate or blast it quickly with a blender.
2. Mix chocolate, berries and yogurt and sprinkle with flax seeds.
3. If you want a little more sweetness, spout honey.

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