2019-06-01_220_Triathlon

REDUCE

INFLAMMATION

Oily fish isa greatsource

of omega-3fattyacids.

These essentialfattyacids

have beenlinkedtoreduced

inflammationinjointsand

muscles,reducedfatigueand

improvedhearthealth.

Individualswhoarephysically

active shouldaimforatleast

two servingsofoilyfish

a week. Thisincludestinned

versions ofalloilyfish,

except tuna.

BOOSTBONEHEALTH

Mackerelisalsoa goodsource

of zinc, necessaryforoptimal

functioningofmanyofthe

body’s processes,including

testosteroneproduction.

Low levelsofzinchavebeen

associatedwithpoormuscle

mass gainsandlossofappetite

in athletes.Lowtestosterone,

meanwhile,isassociatedwith

poor bonehealth.

RECOVERYFUEL

Tr y makingthiseasysmoked

mackereldip,whichcan

be servedwitha bakedsweet

potato anda saladasa tasty

and nutritionalrecovery

meal. Blend2 smoked

mackerelfilletswiththe

juice of a lemonand80g

of cream cheese.

NUTRITION

June 2019 / / 99

food

focus

BLACK BEAN BROWNIES

Prep 5mins Cook 20mins Makes 9

INGREDIENTS

1 can black beans • 3 free-range eggs, lightly

beaten • 3 tbsps sunflower oil • 50g macadamia

nuts, halved • 50g dark chocolate chips • 1 tsp

vanilla essence • 30g cocoa powder • 110g

caster sugar • 1 tsp baking powder

METHOD

1

Heat the oven to 180°C/gas mark 6.

Grease an 18cm square, loose-based

baking tray. Drain the beans and mash

to a purée. Mix in a bowl with the eggs,

oil, nuts, choc chips and vanilla essence.

2

Combine the cocoa powder, sugar and

baking powder and add to the wet

mixture. Gently stir and pour in the tray.

Bake for 20mins or until firm but gooey.

MACKEREL

CRÈME CARAMEL

Prep 10mins Cook 25mins Serves 4

INGREDIENTS
120g caster sugar • 2 tbsps warm water •
500ml milk • 4 free-range eggs • 30g soft
brown sugar • seeds from 1 vanilla pod

METHOD

1

Heat the oven to 150°C/gas mark 3.
Arrange 6 warmed ramekins on a
baking tray. Gently melt the caster sugar
in a saucepan, stirring with a wooden
spoon until it turns to caramel. Remove
the pan from the heat and quickly stir in
the water. Warning! It will splutter.

2

Stir the caramel for a few seconds
until smooth and pour into the
ramekins, coating the sides. Be quick or
the caramel will harden. Gently heat the
milk in a saucepan. In a bowl, whisk the
eggs, brown sugar and vanilla. When the
milk is hot (not boiling), pour on to the
egg mixture and whisk until blended.

3

Divide the mixture between the
ramekins. Pour cold water into the
baking tray to reach 2/3rds up the side
of the ramekins. Transfer to the oven.

4

Bake for 25mins until golden but
wobbly. Once cooled, run a knife
round the ramekin, place a plate on top
and turn out the caramel pudding.