Training Hub
Skillmaster Spotify Playlist
Recipes
Zucchini, Sweet Potato Frittata
Zucchini, Sweet Potato & Feta Frittata
Ingredients:
700g sweet potato, peeled and cut into 2-3cm cubes
3 tbsp olive oil
2 tbsp balsamic vinegar
2 medium zucchini, ends trimmed, coarsely grated
125g reduced fat feta, crumbled
1/4 cup basil leaves, shredded
80g baby mediterranean salad
6 tomatoes, quartered lengthways
1 onion, chopped
6 eggs, lightly beaten
Method:
1. Preheat oven to 200°C or 180°C fan. Line 2 large oven trays with non-stick baking paper. Place sweet potatoes onto one tray, drizzle with 1 tablespoon of oil and toss to coat. Spread out to a single layer. Place tomatoes on other tray, drizzle with 1 tablespoon of oil and 1 tablespoon vinegar. Season with salt and pepper to taste. Roast for 30 mins until tender and lightly browned.
2. Heat the remaining olive oil in a 24cm (top measurement, not base of pan) non-stick frying pan. Cook the onion over medium heat for about 5 mins until soft and lightly golden. Transfer to a bowl and add the cooked sweet potato.
3. Add zucchini, feta and basil to bowl. Season with salt and pepper to taste. Gently mix together. Spread loosely into frying pan.
4. Pour eggs into the pan. Gently move the filling around to evenly distribute the egg. Cook over medium low heat for 8-10 mins until set underneath and on the sides.
5. Wrap the handle of the pan in a wet cloth. Place under a moderately hot grill with surface about 8 cm from the heat source for about 5 mins until frittata is cooked on top.
6. Remove from the heat and stand for 5 mins then invert onto a large plate. Drizzle tomatoes with the remaining vinegar. Cut frittata into wedges and serve with salad and tomatoes.
Credit: taste.com.au
Benefits:
- Great source of protein and vegetables in a scrumptious combination!
Spring Green Risotto
Ingredients:
1 carton (32 ounces) vegetable stock
1 to 1-1/2 cups water
1 tablespoon olive oil
2 cups sliced fresh mushrooms
1 medium onion, chopped
1-1/2 cups uncooked arborio rice
2 garlic cloves, minced
1/2 cup white wine or additional vegetable stock
1 teaspoon dried thyme
3 cups fresh baby spinach
1 cup frozen peas
3 tablespoons grated Parmesan cheese
1 tablespoon red wine vinegar
1/2 teaspoon salt
1/4 teaspoon pepper
Method:
1. In a large saucepan, bring stock and water to a simmer; keep hot. In a Dutch oven, heat oil over medium-high heat. Add mushrooms and onion; cook and stir 5-7 minutes or until tender. Add rice and garlic; cook and stir 1-2 minutes or until rice is coated.
2. Stir in wine and thyme. Reduce heat to maintain a simmer; cook and stir until wine is absorbed. Add hot stock mixture, 1/2 cup at a time, cooking and stirring after each addition until stock has been absorbed; continue until the rice is tender but firm to the bite and the mixture is creamy. Stir in spinach, peas, cheese, vinegar, salt and pepper; heat through. Serve immediately.
Benefits:
- With 37g of carbohydrates per serve, you are sure to be fuelled for your final tomorrow - Plenty of sodium in a serving, helps maintain fluid balance, absorbs nutrients in the gut, maintains cognitive function, nerve impulse transmission and helps regulate muscle contraction Good luck to all involved in finals! Go smash 'em!
SPAGHETTI BOLOGNESE
Ingredients:
1 1⁄2 tbsp olive oil
2 garlic cloves, minced
1 onion, finely chopped, (brown, yellow or white)
500g beef mince
1⁄2 cup beef broth/stock
2 beef bouillon cubes, crumbled
800g can crushed tomato
2 tbsp tomato paste
2 tsp white sugar
2 tsp Worcestershire sauce
2 dried bay leaves
2 sprigs fresh thyme
Salt and pepper
400g spaghetti
Method (Spaghetti):
1. Heat large pot of water. Bring to boil.
2. Turn down to medium heat. Put spaghetti in the pot. Stir consistently.
3. Drain the spaghetti once soft.
Method (Bolognese):
1. Heat oil in large pot over medium heat. Add onion and garlic, cook for 3 minutes or until light gold and soft.
2. Turn heat up to high and add beef, break it up and cook until brown.
3. Add broth/stock. Bring to simmer and cook for 1 minute, scraping the bottom of the pot.
4. Add remaining ingredients. Stir, bring to simmer, and then turn down to medium so it bubbles gently. Cook for 20-30 minutes, adding water if the sauce gets too thick. Stir occasionally.
5. Serve over spaghetti
Credit: Nagi at recipetineats
Benefits:
- this meal is full of carbohydrates
- carbohydrates enable your body to store energy for later use
- carbohydrates is your body's gasoline, keeps it going
- Your body converts carbs into glucose which is a type of sugar we use for energy
- Your muscles store glucose as glycogen which means you need this meal in the tank
KOREAN GROUND BEEF
Ingredients:
1 pound lean ground beef 90% lean
3 garlic cloves minced
1 Tablespoon olive oil
1 red bell pepper diced
1 zucchini sliced
1/2 cup sugar snap peas
1/2 cup shredded carrots
8 ounce mushrooms sliced
1/2 cup packed brown sugar
1/2 cup reduced-sodium soy sauce
1 Tablespoon sesame oil
1/2 teaspoon ground ginger
1/4 teaspoon crushed red pepper flakes
1/2 teaspoon pepper
sliced green onions and sesame seeds for garnish
Method
1. In a large skillet cook the ground beef and garlic breaking it into crumbles over medium heat until no longer pink. Remove the ground beef and set aside on a plate.
2. Drain the grease and add 1 Tablespoon olive oil to the skillet. Add bell pepper, zucchini, snap
peas, carrots, and mushrooms. Saute 2-3 minutes or until tender. Add the ground back to the skillet.
3. In a small bowl whisk brown sugar, soy sauce, sesame oil, ginger, red pepper flakes and
pepper. Pour over the ground beef and let simmer for another minute or two.
4. Serve over hot rice and garnish with green onions and sesame seeds.
Credit: Alyssa Rivers
Benefits:
- Served with rice adds plenty of carbohydrates for stored energy for the next day
- Has plenty of protein to repair muscles from a week of training to make you feel fresh and ready
to go
SPAGHETTI BOLOGNESE
Ingredients:
1 1⁄2 tbsp olive oil
2 garlic cloves, minced
1 onion, finely chopped, (brown, yellow or white)
500g beef mince
1⁄2 cup beef broth/stock
2 beef bouillon cubes, crumbled
800g can crushed tomato
2 tbsp tomato paste
2 tsp white sugar
2 tsp Worcestershire sauce
2 dried bay leaves
2 sprigs fresh thyme
Salt and pepper
400g spaghetti
Method (Spaghetti):
1. Heat large pot of water. Bring to boil.
2. Turn down to medium heat. Put spaghetti in the pot. Stir consistently.
3. Drain the spaghetti once soft.
Method (Bolognese):
1. Heat oil in large pot over medium heat. Add onion and garlic, cook for 3 minutes or until light gold and soft.
2. Turn heat up to high and add beef, break it up and cook until brown.
3. Add broth/stock. Bring to simmer and cook for 1 minute, scraping the bottom of the pot.
4. Add remaining ingredients. Stir, bring to simmer, and then turn down to medium so it bubbles gently. Cook for 20-30 minutes, adding water if the sauce gets too thick. Stir occasionally.
5. Serve over spaghetti
Credit: Nagi at recipetineats
Benefits:
- this meal is full of carbohydrates
- carbohydrates enable your body to store energy for later use
- carbohydrates is your body's gasoline, keeps it going
- Your body converts carbs into glucose which is a type of sugar we use for energy
- Your muscles store glucose as glycogen which means you need this meal in the tank
Greek Yoghurt with Fruit & Seeds
Ingredients:
1 cup plain, non-fat Greek yogurt
1⁄2 cup of fruit of choice
2 tablespoons of seeds of choice
Bonus: 1⁄2 teaspoon of cinnamon or 1 tablespoon of granola to add more flavour & texture
Method:
Mix all into a bowl and serve
Credit: TrueSport
Benefits:
- It's a quick, light and easy meal for you to have the morning of a potentially nerve-wracking game
- Contains 30% of the daily amount of calcium you need to build strong bones
- Plain greek yoghurt avoids too much consumption of sugar with still enough to energise you for a big day
CHICKEN STIR FRY
Ingredients:
1/4 cup chicken broth
1/4 cup tamari soy sauce (or coconut aminos)
1 tablespoon dry sherry (optional – this isn't required, it's just an extra flavor-boost if you have it)
1 tablespoon honey
1 teaspoon sesame oil
1 teaspoon rice vinegar (or apple cider vinegar)
1 tablespoon arrowroot powder
2 tablespoons avocado oil
1 pound boneless skinless chicken breast, cut into 1-inch pieces
salt and pepper, to taste
1 red bell pepper, deseeded and chopped
1 small carrot, thinly sliced
2 cups broccoli florets, cut into bite-sized pieces
1 small yellow onion, chopped
1 tablespoon finely grated fresh ginger
4 garlic cloves, minced
OPTIONAL GARNISH
1 tablespoon sesame seeds
1 green onion, sliced
Method
1. In a small bowl, whisk together the chicken broth, soy sauce, dry sherry, honey, sesame oil, rice vinegar, and arrowroot powder. Set aside.
2. In a large skillet or wok on medium high heat, add 1 tablespoon of oil. Add the chicken in a flat layer. Season with salt and pepper, and cook until lightly browned, about 4-5 minutes, stirring as needed. Remove the chicken to a plate.
3. Leaving any juices in the pan, add 1 tablespoon of oil along with the red bell pepper, onion, carrot, and broccoli. Cook the vegetables until tender, about 3-4 minutes.
4. Add the chicken back to the pan with the minced ginger and garlic. Stir for 30 seconds. Pour in the sauce and stir fry for another 1-2 minutes, until the sauce thickens. Garnish with green onion and sesame seeds before serving.
Credit: Lisa Bryan
Benefits:
- Plenty of energy to gain from this delicious meal with a great source of protein to repair and recharge your muscles
- A great meal to have at any time, before, during or after a game