Post-exercise, you want to consume carbohydrates and protein to help replenish glycogen stores as well as help repair your muscles. My Turkish Inspired Eggs contain plenty of protein thanks to Yeo Valley 0% Greek Recipe*, as well as carbohydrates from the sourdough bread served with them. I’m also pairing in plenty of vitamins, minerals and antioxidants to help with recovery in the form of fresh fruits, veggies, and herbs and spices.
This is the easiest bowl of comforting food you can make which is packed with beneficial nutrients such as omega-3 fats, protein, vitamins C, D, iron, folate and a portion of veg as one of you 5-a-day.
I’m using hot smoked salmon, which means I only need to cook the pasta and then stir everything together, using just one pan making it a really easy-to-make (and clean up after) meal.
Serves 2
Ingredients
150g spaghetti
140g baby leaf spinach
80g cream cheese
Zest and juice of 1 lemon
20g chives, finely chopped
280g hot smoked salmon
Method
Cook the pasta for 3 minutes less than the packet instructions, saving some of the pasta cooking water before draining.
Over a low heat, add the spinach to the almost cooked-through pasta and allow to wilt before adding the cream cheese, lemon zest and juice, chives, smoked salmon, and season to taste with pepper. Add more pasta cooking water if needed to loosen the sauce and enjoy!
For me, sausage rolls come out 2 times during the year; picnics and Christmas! While I do love a meat-based sausage roll, I wanted to create something which non-meat eaters could also enjoy without simply turning to a ready-made vegetarian sausage. This also means I’m having the benefit of plant foods, and less processed red meat which we know can be bad for our health.
You can make a bigger batch of these, partially cook them for 15 minutes and then reheat before your guests arrive for 10 minutes. Alternatively, you can freeze them down for longer-term storage. Simply cook from frozen for 15-18 minutes till crisp and piping hot.
These are also perfect for young children as they are naturally lower in salt in comparison to most shop-bought sausage rolls. Additionally, they are a softer texture inside in comparison to meat, which might be more pleasing to younger children.
To make the sausage rolls egg-free, swap the egg glaze for a milk-wash glaze.
Makes 12
Ingredients
5g dried mushrooms
50ml boiling water
1 tbsp rapeseed oil
1 onion, finely sliced
2 garlic cloves, finely chopped
250g mushrooms, finely chopped
200g firm tofu
10 sprigs thyme
2 sprigs sage
1 tsp pepper
1/4 tsp nutmeg
250g ricotta
50g breadcrumbs
1 sheet puff pastry
1 egg, beaten
a few pinches of seeds e.g. nigella seeds, sesame seeds
Method
Pour the boiling water over the dried mushrooms to rehydrate them.
Meanwhile, heat the oil in a saucepan and cook the onion for 5 minutes over a low heat till soft and translucent. Add the garlic and cook for a further 2 minutes.
Add the fresh and rehydrated mushrooms to the onion mixture and cook till all the liquid evaporates off.
Add the tofu, herbs and spices and cook till dry again.
Drain any excess liquid off the ricotta. Add to a large mixing bowl with the breadcrumbs and the mushroom mixture. Mix well and allow to fully cool to fridge temperature.
Preheat the oven to 180°C fan/ 200°C convection
Meanwhile, cut the pastry sheet into 2 pieces through the longer edge to create two smaller rectangles. Shape the mushroom mixture into the centre of the two pieces of pastry, leaving a large gap on either long edge.
Using the egg, paint across one edge to act as glue. Take the edge without the egg on it and fold it over the mushroom mixture, rolling it onto the egg-washed edge to seal.
Cut each log into 6 pieces and place on a lined baking tray. Brush the tops with the remaining egg wash and sprinkle with seeds.
Bake in the oven for 25 minutes till golden brown and crispy.
Enjoy hot, or cold
Vegetarian Sausage Rolls
Per sausage roll: 255kcal/ 16g fat/ 7.3g saturated fat/ 14g carbohydrates/ 2.1g fibre/ 12g protein
Dr Pippa 