2019-06-01_220_Triathlon

TRAINING

98 / / June 2019

Contains vitamin C,

beta carotene and

vitamin K. Best source

of vitamin A, good for

eyesight, skin renewal

and immune function.

Studies show high

intakes of beta

carotene can reduce

risk of cancers such as

lung and colon.

Also have fibre and

potassium that can

lower blood pressure.

Anedibleplanthigh

in vitaminC,beta

caroteneand

flavonoids.Alsoa

concentratedsource

ofphytonutrients,

knownfortheiranti-

inflammatoryactivity.

Usedformenstrual

discomfortandasa

mosquitorepellant.

Highinsolubleand

insolublefibre,good

fordigestivehealth.

VERSUS... TWO GREAT FOODS GO HEAD TO HEAD

Highinphytonutrients,tohelp

reduce inflammation

BestsourceofvitaminA,great

for eyes, skin and immunity

V

amino acids to help promote

post-exercise muscle recovery -

and put a smile on your face.

You can try experimenting with

non-dairy milk alternatives in

this recipe if you like.

Mygo-todessertwhenI’m

strappedfortimeistowhizzup

a bowlofthishigh-protein

Strawberrymousse.It’sfullof

vitaminC andfibre;botharegreat

for helpingtoprotectyourimmune

systemaswellasmusclehealth.

Haveyouevertriedblackbeans

in abrownie?Honestly,it’sa

revelation.TheseflourlessBlack

beanbrowniesarelight,gooeyand

sweet,yetloadedwithprotein,B

vitamins,mineralssuchasiron,

potassium,folicacidandcalcium,

as wellasfibre.Doyouneedany

moreexcusestotuckin?(They

tasteamazingwitha scoopofthe

hazelnutbuttericecream,too.)

Gut-friendlyandpackedwith

proteinandhealthyfats,this

Hazelnutbutterandkefirice

creamcanbepreparedinadvance.

Treatyourselftoa scoopaftera

heavyworkout,addit tosmoothies,

icedcoffee...theoptionsare

endless.Nuttydeliciousness.

STR AWBERRY

MOUSSE

Prep 10mins Serves 4

INGREDIENTS

2 free-range egg whites • 600g quark or

Greek yoghurt (I use the TOTAL brand, as

it has more protein than full fat) • 200g fresh

ripe strawberries • 1 large very ripe banana

• 1-2 tsps runny honey (optional)

METHOD

1

Separate the egg whites from the

yolks and place in a small bowl.

Whisk with an electric or hand whisk

until the whites double in size and

form soft peaks.

2

Mash the banana into a purée with

a fork. Wash the strawberries and

remove the stalks. Mash into a purée

with a fork, keeping a few to one side

for decoration. Spoon the yoghurt or

quark into a bowl. Stir in the banana and

strawberries, mix until well combined.

3

Gently fold the egg white into

the yoghurt mixture with a metal

tablespoon, adding a spoonful at a

time until all combined. Add honey as

and if required. Spoon into four glasses

and serve immediately, decorated with

the extra strawberries.

Nutritionist and keen amateur

athlete Kate Percy set up the

#GoFaster campaign in

2009, and now has a

website (gofasterfood.com),

several books and a new

range of Go Bites - all-

natural energy balls.

HAZELNUT &

KEFIR ICE CREAM

Prep 10mins + 30mins churn time or a few

hours in the freezer Serves 4

INGREDIENTS

250ml natural kefir • 150ml whipping cream

• 1 tbsp runny honey • 2 tbsps crunchy hazelnut
  butter • lemon zest • handful dark chocolate
  chips or cacao nibs (optional)

METHOD

1

Mix the kefir, cream and honey in

a blender for 2mins. Stir in the nut

butter, lemon zest and cacao nibs. Pour

the mixture into an ice-cream maker.

Churn until thick and smooth, then pour

into a plastic container and freeze.

2

If you don’t have an ice-cream

maker, pour the mixture into a

plastic container, cover and freeze for

two hours, then remove and blend again

until smooth and creamy. Return to the

freezer and freeze again until required.

The more times you repeat this process

the better the end result will be.

CELERY CARROTS

WORDSR EN ÉEM CG R EGO RIMAGESGETTYIMAGES

VERDICT

While both have a

place in the diet, due

to palatability and a

slightly higher

nutritional profile,

carrots are the winner.