Men\'s Health UK - 10.2019

MEN’S HEALTH 65

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TEX-MEX

QUINOA BOWL

Push back the

frontiers of your meal

prep with this bowl.

Quinoa and black

beans provide slow-

burning carbs and

fibre. This will keep

your energy levels

high, whether you’re

lifting heavy or simply

need a lift yourself

INGREDIENTS

SERVES 4

Mixed-colour quinoa, 170g

A stock cube

Garlic clove, smashed

A bay leaf

Chorizo, 400g

Black beans, 400g tin

An avocado, cubed

Feta, 100g, crumbled

Radishes, 4, thinly sliced

01/ Cook the quinoa

in chicken or vegetable

stock, as per pack

instructions. Add the

garlic and the bay leaf

for an extra kick of

flavour, and leave to

bubble away.

02/ Fry the chorizo

in a dash of oil until

browned. This should

take about 10 minutes.

“Pink meat” shouldn’t

be a daily indulgence

• but once or twice
  a week, it’s a tasty
  source of protein
  and B vitamins.
  03/ Drain the quinoa
  and discard the bay
  leaf. Serve topped with
  the chorizo, plus the
  rest of the ingredients.
  Garnish with fresh
  coriander and a drizzle
  of hot sauce.

Eat Healthyish

• SMART FUEL

FUEL YOUR FAST TIMES

WITH A BOWL OF SLOW-

BURNING ENERGY

HIT YOUR

10-A-DAY
Five-a-day? Give us a real
challenge. According
to researchers at Imperial
College London, 10 is
the magic number for
a serious slice out of
your mortality risk.
This is how to hit it

Breakfast

Greek yogurt

topped with

a handful of

blueberries and

a sliced banana

Servings: 2

Lunch

Protein with

watercress,

beetroot and

half a sweet

potato

Servings: 3

Snack

A pear or

an apple

Servings: 1

Snack

Guacamole,

salsa and

carrot sticks

Servings: 2

Dinner

Protein plus

quinoa or farro

and a double

portion of

sautéed greens

Servings: 2