OK so you have had a bad weekend. After all those hard weeks of work on the training pitch you succumb to your friends requests and the lure of the dance floor. One late night later and a busting head you need to get quickly back on track.
Over the coming weeks we will supply you with nutricious easy meals to help you detox, build muscle, endurance and speed.
Education without the dietition - GAA-DNA its in our blood!!
Lets get started with that liver!!!
3 large carrots, roughly chopped
1 large onion, roughly chopped
4 celery sticks, roughly chopped
1 tbsp olive oil
2 garlic cloves, crushed
2 large potatoes cut into small dice
2 tbsp tomato purée
2 ltr vegetable stock
400g can chopped tomatoes
400g can butter or cannelloni beans
140g spaghetti, snapped into short lengths
1⁄2 head Savoycabbage, shredded
- In a food processor, whizz the carrots, onion and celery into small pieces. Heat the oil in a pan, add the processed vegetables, garlic and potatoes, then cook over a high heat for 5 mins until softened.
- Stir in the tomato purée, stock and tomatoes. Bring to the boil, then turn down the heat and simmer, covered, for 10 mins.
- Tip in the beans and pasta, then cook for a further 10 mins, adding the cabbage for the final 2 mins. Season to taste and serve with crusty bread.
- Nutrition per serving
420 kcalories, protein 18g, carbohydrate 79g, fat 6 g, saturated fat 1g, fibre 16g, sugar 24g, salt 1.11 g
If you’ve been dining like a king at the late night kebab shop, the celery will help to wipe clean rich food and booze. The veg is rich in potassium and folate, which help to rid the body of uric acid – the main cause of gout.
Carrot crunchers have got it right. The root veg ramps up the soup’s fibre content, which works to reduce your LDL (bad) cholesterol. It’s also packed with vitamin A – to support bone health and muscle growth – and helps to thicken the soup, so you don’t need to add cream. That’s right, put it back in the fridge.
Onion’s amino acids provide the raw materials needed to make glutathione, which acts to flush out caffeine and other stimulants. Better still, they’re also a great source of quercetin, which ups your metabolic rate, helping you pay off that calorie debt.
Not only is cabbage chock full of vitamins and minerals, but it’s also a source glucosinolates: compounds which activate enzymes that aid detoxification. The leafy veg will clean out your colon, too, easing constipation. Not the most glamorous job, we know, but some veg has to do it.
Data from the Nurses’ Health Study shows that low-GI beans protect against colorectal cancer. But there are short-term benefits, too. The fibre in the beans will keep you satiated – an important factor when helping or maintaining a detox program. The less you’re thinking about food, the less you eat: simple