RECOVER NUTRITION
RECIPES
FOR THE LUNCHBOX
FOR DINNER
CHICKEN WRAP
This is one of my favourites. Delicious and nutritious!
MAKES 1 WRAP
1 chicken breast (approx 180g), thinly sliced at an angle
generous squeeze juice ½ lime
½ tsp mild chilli powder
1 garlic clove, chopped
1 tsp olive oil
2 seeded wraps
1 avocado halved and stoned
1 roasted red pepper from a jar, sliced
a few sprigs coriander, chopped
Mix the chicken with the lime juice, chilli powder and garlic.
Heat the oil in a non-stick frying pan then fry the chicken for a couple of mins – it will cook very quickly so keep an eye on it.
Meanwhile, warm the wraps following the pack instructions or, if you have a gas hob, heat them over the flame to slightly char them. Do not let them dry out or they are difficult to roll.
Squash half an avocado onto each wrap, add the peppers to the pan to warm them through then pile onto the wraps with the chicken, and sprinkle over the coriander. Roll up, cut in half and eat with your fingers.
PROTEIN BARS
This recipe makes some of the tastiest protein bars and theres no cooking!
MAKES 6 BIG BARS
300g choclate protein powder
160g jumbo porridge oats
70g sunflower seeds
50g dark chocolate chopped
30g ground almonds
1 banana peeled and mashed
120ml water
3tbsp coconut oil melted
1tsp vanilla extract
Line a 13inch by 9ich with parchment paper.
Place all of the ingredients in a large mixing
bowl and use your hands to mash everything to
a sticky consistency. This process will take a few
minutes and the mixture must not be too wet,
so do not panic and throw in more water.
Simply keep working the mixture with your
hands.
Scrape the mixture into the prepared tin and
place in the freezer for at least 1 hour.
Remove the tin from the freezer and leave to
stand for about 30 minutes.
Cut the slab into bars and carefully remove from the tin. Store the
bars in airtight plastic bags in the fridge.
Take them out as needed.
LAMB CURRY
A great wholesome dinner.
SERVES 4
1 lime, zest and juice
3 garlic cloves, crushed
800g shoulder of lamb, trimmed and
diced into 3cm pieces
3 tbsp coconut oil
1 onion, finely chopped
2 tsp curry powder
1 tsp cumin
400ml tin of coconut milk
2 tbsp tomato purée
1 tbsp hot pepper sauce or tabasco
2 tsp agave syrup
chopped fresh coriander, to garnish
brown rice or couscous, to serve
Mix the lime zest, juice and garlic in a large bowl. Add the lamb and use your hands to
massage the marinade into the meat. Cover and leave to marinate in the fridge for 2 hours.
Heat the coconut oil in a large casserole over a medium heat. Add the onion and cook for about
5 minutes. Drain the lamb and discard the marinade. Cook the lamb in batches in the casserole, until browned on all sides. Stir in the curry powder and cumin and cook for 1 minute. Stir in the coconut milk, tomato purée, hot pepper sauce and agave syrup and cook for about 5 minutes. Reduce the heat, cover and simmer for 1½ hours. Stir occasionally and add a little water to the casserole if the curry seems dry.
Ladle the curry into warmed serving bowls and sprinkle over the coriander. Serve with brown
rice or couscous.