To help you with your healthy eating and meal planning Trispace have introduced a fortnightly recipe, all of which are quick, simple and fun to make. They are specially designed for sports people who need to eat a diet high in carbohydrate, low in fat and rich in essential nutrients. Each recipe provides nutritional analysis to help you put together numerous healthy menus.The main meal recipes are divided into sections based oh nigh carbohydrate foods t enable you to plan your meals according to the recommended nutritional guidelines. Recipes suitable for vegetarians contain no meat, poultry or fish and are marked with a ‘V’ symbol.

‘Lentil Loaf’ (Serves 4)

Ingredients
100g (4 oz) red lentils
1 onion (chopped)
1 tbsp (15 ml) concentrated vegetable stock, or 1 vegetable stock cube
300 ml (1/2 pint) of water
50g (2 oz) oats, or fresh breadcrumbs
1 egg, beaten

Method
Place lentils, onion, stock concentrate and water in a large pan
Bring to the boil and simmer for 20 minutes, or cook in a pressure cooker for 3 minutes and release steam slowly
Stir in oats, or breadcrumbs and egg
Spoon into 450g (1 lb) non-stick loaf tin
Cover with foil and bake at 190 C/375 F/ Gas Mark 5 for 30 mins
Leave in the tin for 2 minutes, then loosen and turn out
Serve with rice and vegetables

Done, Enjoy!!

Nutritional Information (per serving)
Calories = 321
Carbohydrate = 50 g
Protein = 19.5 g
Fat = 6.1 g
Fibre = 4.9 g

If you liked this article, why not subscribe to TrispaceRSS Feed.

Alternatively, subscribehere to receive the latest Trispace articles by email.

To help you with your healthy eating and meal planning Trispace have introduced a fortnightly recipe, all of which are quick, simple and fun to make. They are specially designed for sports people who need to eat a diet high in carbohydrate, low in fat and rich in essential nutrients. Each recipe provides nutritional analysis to help you put together numerous healthy menus.The main meal recipes are divided into sections based oh nigh carbohydrate foods t enable you to plan your meals according to the recommended nutritional guidelines. Recipes suitable for vegetarians contain no meat, poultry or fish and are marked with a ‘V’ symbol.

‘Salmon & Broccoli Sauce’ - Ideal With Pasta (Serves 2)

Ingredients
175g (6 oz) broccoli florets
300 ml (1/2 pint) skimmed or semi-skimmed milk
1 tbsp cornflour
200g (7 oz) tin salmon, drained and flaked

Topping:
2 tsp parmesan cheese
Freshly ground black pepper

Method
Cook broccoli in a small amount of boiling water for 7 mins, and drain
Mix together milk and cornflour
Heat gently until thickened (can be done in a microwave oven)
Stir in broccoli and salmon
Serve topped with parmesan cheese and black pepper

Done, Enjoy!!

Nutritional Information (per serving)
Calories = 283
Carbohydrate = 16 g
Protein = 31.1 g
Fat = 10.8 g
Fibre = 2.3 g

If you liked this article, why not subscribe to TrispaceRSS Feed.

Alternatively, subscribehere to receive the latest Trispace articles by email.

To help you with your healthy eating and meal planning Trispace have introduced a fortnightly recipe, all of which are quick, simple and fun to make. They are specially designed for sports people who need to eat a diet high in carbohydrate, low in fat and rich in essential nutrients. Each recipe provides nutritional analysis to help you put together numerous healthy menus.The main meal recipes are divided into sections based oh nigh carbohydrate foods t enable you to plan your meals according to the recommended nutritional guidelines. Recipes suitable for vegetarians contain no meat, poultry or fish and are marked with a ‘V’ symbol.

‘Muesli Bars’ (Makes 16 Bars)

Ingredients
50g (2 oz) butter or margarine
3 tbsp honey
75g (3 oz) wholemeal flour (self raising)
2 eggs
225g (8 fl oz) low-fat natural yoghurt
225g (8 oz) low-fat soft cheese
100g (4 oz)mixed dried fruit

Method
Combine the butter and honey
Mix in the yoghurt, soft cheese and eggs, followed by the remaining ingredients
Spoon onto a non-stick baking tin, approx 30cm x 18 cm or 12″ x 7″
Bake for 20-25 mins or until firm and golden

Done, Enjoy!!

Nutritional Information (Approx per bar)
Calories = 112
Carbohydrate = 14 g
Protein = 4.8 g
Fat = 4.5 g
Fibre = 0.9 g

If you liked this article, why not subscribe to TrispaceRSS Feed

To help you with your healthy eating and meal planning Trispace are introducing a weekly recipe, all of which are quick, simple and fun to make. They are specially designed for sports people who need to eat a diet high in carbohydrate, low in fat and rich in essential nutrients. Each recipe provides nutritional analysis to help you put together numerous healthy menus.The main meal recipes are divided into sections based oh nigh carbohydrate foods t enable you to plan your meals according to the recommended nutritional guidelines. Recipes suitable for vegetarians contain no meat, poultry or fish and are marked with a ‘V’ symbol.

First up is ‘Fish And Potatoe Pie’ (Serves 2)

Ingredients
450 g (1 lb) potatoes
200 g (7oz) white fish fillets (e.g. cod or plaice)
3 tbsp (45 ml) skimmed milk
2 eggs
1 tbsp parsley
1 tbsp (15 mil) lemon juice

Method
Remove any skin and bones from the fish, beat the eggs and chop up the parsley
Cut potatoes into chunks and boil until tender
Drain then mash the potatoes with flaked fish, milk, eggs, parsley and lemon juice.
Place in a dish, then cook in an oven at 200’C/400’F/Gas Mark 6 for 20 minutes
Serve with green vegetables such as broccoli and green beans

Done, Enjoy!!

Nutritional Information (Approx per serving)
Calories = 352
Carbohydrate = 39.4 g
Protein = 33.3 g
Fat = 7.89 g
Fibre = 2.8 g

If you liked this article, why not subscribe to TrispaceRSS Feed