Nutrition & Recipes

Nutrition For Swimmers

2010-11-21T21:27:00.000-08:00

Training

Swimming requires serious commitment to training. At the elite level workloads can involve 2-3 daily sessions adding up to 6 hours of training per day. Training commitments are usually smaller at club or school level.

Competition

Swimming is a highly anaerobic sport, with aerobic metabolism becoming more important as the race distance increases. Although each event may be brief, swim meets are usually held over 3 to 7 days, with swimmers typically competing in heats in the mornings and finals in the evening.

Common Nutrition Issues

Daily Recovery – Strenuous daily training requires a high-energy, high-carbohydrate diet. Swimmers who don't eat enough carbohydrate will not recover adequately between training sessions resulting in fatigue, loss of body weight and poor performance. Additional energy requirements for growth may compound the problem. Swimmers with high-energy requirements need to increase the number of snacks during the day and make use of energy-dense foods. It is good to have nutritious carbohydrate-rich snacks on hand to eat straight after training to start the refuelling process.

Fluid Needs in Training – High-intensity exercise in the steamy environment of a heated indoor pool, or outdoors in the sun, can lead to moderate sweat losses, which are not obvious when the swimmer is already wet. Smart swimmers bring drink bottles to the pool deck and drink during rest periods or between sets.

Immune Status – The most important strategy emerging from immune studies of athletes is to keep well fuelled during training sessions. Sports drink during the workout and a recovery snack afterwards help to reduce the stress on the immune system.

Competition Nutrition

Fluid levels and carbohydrate stores need to be replenished between events and between heats and semi-finals/finals. Drink a carbohydrate-containing fluid such as sports drink, fruit juice or soft drink when there is only a short interval between races. Snacks such as yoghurt, fruit, cereal bars or sandwiches are suitable for longer gaps between races, or for recovery at the end of a session. Between day heats and evening final sessions, most swimmers eat a high-carbohydrate lunch and have a nap. On waking, a carbohydrate-rich snack is eaten before returning to the pool.

Written by the Department of Sports Nutrition, AIS www.ais.org.au/nutrition © Australian Sports Commission 2004

Nutritional Preparation For Tournaments and Multiple Heat Competitions

2010-11-21T21:15:00.000-08:00

Preparing for a single event is challenging enough, but what should you do if you have to compete in a series of events? Meeting your nutritional needs to compete at your best means you need to consider a number of key factors.

When it comes to tournaments expect the unexpected. Don't just plan for what you hope will happen, plan for the worst-case scenario. For a successful competition, planning is important but flexibility is required. If you only have limited strategies, meal times or a restricted eating pattern then there is a good chance you will be caught out.

Challenges with food timing

General advice for eating before exercise is to have a carbohydrate-rich meal or snack 2-4 hours before exercise. However, in a tournament situation this may not always be practical. The breaks between events may not be long enough for a meal or large snack to be digested. Instead a better strategy might be to have a planned “graze” throughout the day on lots of small nutritious snack foods. Individual tolerance varies however, use the following as a guide:

Time Before Exercise

Suggested Food Choices

3-4 hours

crumpets with jam or honey + flavoured milk
baked potato + cottage cheese filling + glass of milk
baked beans on toast
breakfast cereal with milk
bread roll with cheese/meat filling + banana
fruit salad with fruit-flavoured yoghurt
pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat)

1-2 hours

liquid meal supplement
milk shake or fruit smoothie
sports bars (check labels for carbohydrate and protein content)
breakfast cereal with milk
cereal bars
fruit-flavoured yoghurt
fruit

Less than 1 hour

sports drink
carbohydrate gel
cordial
sports bars
jelly lollies

NB. A small number of people experience an extreme reaction following the intake of carbohydrate in the hour prior to exercise.

In addition to these guidelines, you should consider:

The time of day you will be competing.
Whether foods you would normally eat at those times of the day are going to be appropriate.

Grazing throughout the day may not satisfy your appetite as well as your usual meal plan. To avoid being hungry, plan for a larger snack or small meal at a strategic time, such as the longest expected break.

Challenges with food availability

You've worked out when you are going to eat, but what are you going to choose? Try to find out in advance, what will be on offer to avoid any shocks on the day. The safest option is to take your own supplies.

It's always a good idea to pack a variety of foods and always pack a bit extra. You may change your mind about what you want or you may need to eat more than you expect.

Flavour fatigue

Your exercising muscles aren't the only things that get tired. Your taste buds can get tired as well! Many suitable carbohydrate-rich foods are sweet tasting, however over a long day of competing “flavour fatigue” can set in. Savoury foods often become more appealing. Many savoury foods are higher in salt. This may encourage fluid intake and improve fluid absorption and retention. Therefore, plan to include some savoury foods in your tournament eating pattern.

Challenges meeting high energy requirements

Supplements such as sports bars and liquid meal supplements should be considered if you expect to have particularly high-energy requirements, limited time to refuel or if you tend to suffer from stomach upset during competition.

Challenges with hydration

You've now thought about the foods you are going to eat and when, but don't forget the vital ingredient – fluid! Preventing dehydration is a key to sustained performance, especially when competing for long periods and in multiple events over one or many days.

Tips for maintaining hydration in tournament situations include:

Drink plenty of fluids from the time you wake up and keep drinking to a plan all day.
Include carbohydrate-rich beverages such as sports drinks.
Always have drink bottles handy for regular fluid consumption.

Written by the Department of Sports Nutrition, AIS www.ais.org.au/nutrition © Australian Sports Commission 2004

Treats

2010-11-21T01:22:00.001-08:00

BLUEBERRY & APPLE CRUMBLE

800 g can pie apple
300 g frozen blueberries
1 teaspoon finely grated lemon rind (optional)
2 tablespoons caster (superfine) sugar
1 cup quick-cooking oats
1/2 cup plain (all-purpose) flour
1/4 cup brown sugar
1/2 teaspoon cinnamon
1/4 cup chopped macadamia nuts
2 tablespoons margarine, melted

Preheat oven to 180°C (350°F). Combine apple, blueberries, lemon rind and caster sugar in a 2 litre capacity ovenproof dish (or 6 incividual 1 1/2 cup capacity ovenproof dishes). Combine oats, flour, brown sugar, cinnamon and nuts in a mixing bowl. Add margarine and mix, first with a spoon then your hands, until ingredients are evenly moistened. Spread over the apple mixture. Bake for 30 minutes or until lightly browned on top.

ANALYSIS per serving (6)

Energy kJ (Cal) 1270 (306)
Carbohydrate (g) 50
Protein (g) 4
Fat (g) 10

Hint: You can also use raw muesli (not toasted) in place of the oats. If your muesli caontains nuts, you may omit the macadamia nuts from the recipe.
Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 6

Copyright: AIS Sports Nutrition - Survival for the Fittest

BANANA MUFFIN

1½ cups self-raising flour
1 cup wholemeal self-raising flour
¾ cup brown sugar
2 tablespoons margarine, melted
1 cup (250 ml) skim milk
1 egg
1 teaspoon vanilla essence
2 ripe bananas, well mashed

Preheat oven to 180°C (350°F). Lightly grease a 12-hole muffin pan. Sift flours into a large bow (tip husks into the bowl, too). Stir in sugar and make a well in the centre. In a small bowl, whisk margarine, milk, egg, vanilla and banana together then add to flour mixture. Stir gently until mixture is just combined but do not over beat. Spoon mixture into prepared pan. Bake for 20-25 minutes or until muffins are well risen and spring back to the touch. Leave in pan for a few minutes, then transfer to a wire rack to cool, or eat warm.

ANALYSIS per serving (12)

Energy kJ (Cal) 762 (182)
Carbohydrate (g) 34
Protein (g) 5
Fat (g) 3

Preparation time: 15 minutes
Cooking time: 20-25 minutes
Serves: 12
Suitable for freezing

Copyright: AIS Sports Nutrition - Survival for the Fittest

BAKED RICE CUSTARD

1/3 cup white rice
185 mL (¾ cup) CARNATION Skim Sweetened Condensed Milk
440 mL (1¾ cups) water
3 eggs, lightly beaten
¼ cup sultanas
nutmeg

Cook rice in a large saucepan of boiling water for about 10 minutes or until tender, drain well. Preheat oven to moderate (180°C or 350°F). Stir together milk, water, eggs, rice and sultanas. Pour into a 1¼ litre (5 cup) shallow ovenproof baking dish and sprinkle with nutmeg. Stand the dish in a baking pan with enough hot water to reach halfway up the side of the dish. Bake in the oven for 40-45 minutes or until set. Serve hot.

ANALYSIS per serving (6)

Energy kJ (Cal) 884 (211)
Carbohydrate (g) 40
Protein (g) 8
Fat (g) 3
Calcium

HINT: To make a Creamed Rice Pudding based on this recipe, stir 1 cup white rice, 1 litre (4 cups) skim milk, ½ cup sugar, 1 teaspoon vanilla essence and ½ teaspoon cinnamon in a saucepan over medium heat until thickened and rice is soft. Serve with canned fruit in natural juice.
Preparation time: 15 minutes
Cooking time: 45 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

CREAMED RICE WITH SPICED APPLES

1 cup arborio rice
½ cup caster sugar
3 cups CARNATION Light & Creamy Evaporated Milk
4 red apples, cored and cut into wedges
1 cinnamon stick
pinch saffron threads (optional)
¼ cup brown sugar
1 cup apple juice

Place rice and 2 cups water in a saucepan, bring to the boil, without stirring, and cook over medium heat for 5 minutes or until most of water is absorbed. Add caster sugar and milk and bring to the boil. Reduce heat to low and simmer for 20 minutes, stirring occasionally to prevent sticking, until rice is soft. Meanwhile, place remaining ingredients in a saucepan and stir over low heat until brown sugar dissolves. Bring to the boil, reduce heat to low and simmer, covered, for 5-10 minutes or until apples are just soft. Remove cinnamon stick. Serve rice topped with apples and cooking liquid.
ANALYSIS per serving (4)

Energy kJ 2392
Carbohydrate (g) 122
Protein (g) 19
Fat (g) 1
Calcium

Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

HOT BANANA SPLITS

4 bananas
8 tablespoons NESTLE Choc Bits, Dark Chocolate
8 teaspoons crushed peanuts
4 scoops PETERS Light and Creamy Vanilla Ice Cream

Preheat oven to 190°C (375°F). Cut bananas in half and place 4 halves on a sheet of aluminium foil. Sprinkle 2 tablespoons choc bits over surface of each half. Top with remaining banana half and wrap in foil. Place foil parcels on a baking tray. Bake for 10 minutes until chocolate is soft and bananas heated through. Remove from foil and sprinkle each banana with 2 teaspoons crushed peanuts. Serve with a scoop of ice cream

ANALYSIS per serving (4)

Energy kJ (Cal) 1234 (295)
Carbohydrate (g) 45
Protein (g) 6
Fat (g) 11

Preparation time: 5 minutes
Cooking time: 10 minutes
Serves: 4

Copyright: AIS Sports Nutrition - Survival for the Fittest

LOW-FAT CREME BRULEE

170 g pitted dates, halved
100 ml golden syrup
1 vanilla bean, split lengthways, or 1 tsp vanilla essence
1 litre Nestlé All Natural 99% Fat Free Vanilla Yoghurt
1 cup white sugar

Cook dates, golden syrup and vanilla bean/essence in a small saucepan over medium heat for 5 minutes or until dates are soft. Divide mixture between four 1-cup capacity ramekins or glasses. Spoon yoghurt over the top. Stir sugar and ½ cup water in a saucepan over low heat until sugar dissolves. Bring to the boil and cook over high heat for 5-10 minutes or until sugar turns dark golden. Immediately remove from heat and pour a thin layer of caramel over yoghurt. Allow to set and serve immediately.
ANALYSIS per serving (4)

Energy kJ 2587
Carbohydrate (g) 137
Protein (g) 16
Fat (g) <1
Calcium

Serves: 4
Copyright: AIS Sports Nutrition - Survival for the Fittest

ANY FRUIT SMOOTHIE

250 ml (1 cup) skim milk
200 g carton low-fat vanilla yoghurt
2 tablespoons skim milk powder (optional)
2 tablespoons wheat germ (optional)
Any one of the following fruit portions:
1 large ripe banana
½ cup strawberries
1 peeled large peach
1 peeled small mango

Put all ingredients into a blender. Blend until frothy. Drink immediately.

ANALYSIS per serving

1 glass
Energy kJ (Cal) 908 (217)
Carbohydrate (g) 36
Protein (g) 16
Fat (g) 1
Calcium

HINT: Experiment with different fruit in season, or keep canned fruits such as peaches or mango on hand for convenience.
Preparation time: 5 minutes
Cooking time: 0 minutes
Serves: 1

Copyright: AIS Sports Nutrition - Survival for the Fittest

PEACH MANGO THICKSHAKE

250 ml (1 cup) skim milk
1 scoop NESTLÉ PETERS Light and Creamy Ice Cream
200 g carton low-fat peach mango yoghurt
½ cup sliced peaches in natural juice, drained

Put all ingredients into a blender. Blend until frothy. Drink immediately.

ANALYSIS per serving (1 glass)

Energy kJ (Cal) 697 (160)
Carbohydrate (g) 28
Protein (g) 10
Fat (g) 2
Calcium

HINT: Add ice cubes before blending for an icy cold drink.
Preparation time: 5 minutes
Cooking time: 0 minutes
Serves: 1

Copyright: AIS Sports Nutrition - Survival for the Fittest

Potatoes

2010-11-21T01:21:00.001-08:00

SALMON MORNAY POTATO

4 large evenly shaped potatoes, about 300 g each
2 teaspoons cornflour
250 ml CARNATION Light and Creamy Evaporated Milk
1/2 cup low-fat grated cheese
210 g can salmon, well drained
1 tablespoon chopped parsley

Clean the potatoes and pat the skin dry with paper towel. Pierce the potatoes a few time with a small knife and place directly on the shelf of a preheated hot oven and bake for at least an hour. Leave in the oven for 1 1/2 hours for really crispy skins. When the potatoes are cooked, cut a cross in the top of each one, pull apart, and spoon heated sauce over the top. To make the sauce: Put cornflour into small bowl and gradually add the 60 ml of the milk. Stir until smooth. Put the rest of the milk in a small pan and heat until almost boiling. Add the cornflour mix and stir over medium heaqt until sauce thickens. Stir in the low-fat cheese, salmon and parsley. Pour over potatoes and serve.

ANALYSIS per serving (4)

Energy kJ (Cal) 1807 (432)
Carbohydrate (g) 52
Protein (g) 31
Fat (g) 11
Calcium, Iron, Vitamin C, Zinc

Serves: 2-4

Copyright: AIS Sports Nutrition - Survival for the Fittest

OVEN-BAKED CHIPS

olive or canola oil spray
2 potatoes, 250 g each, scrubbed clean

Preheat oven to 230°C. Lightly spray 2 large baking trays with oil. Cut potatoes into even, thin slices (about 3 mm thick). Place on trays in a single layer. Spray lightly with oil. Bake for 25-30 minutes, until crisp and golden brown. Depending on the oven, you may need to swap trays around halfway though cooking. The chips may stick to the trays so lift them off using a butter knife. Season with sea salt if desired.

ANALYSIS per serving (2)

Energy kJ (Cal) 895 (214)
Carbohydrate (g) 33
Protein (g) 6
Fat (g) 6
Vitamin C

HINT: 500 g sweet potato can be used instead of potato. Chips made with sweet potato won't be as crisp.
Preparation time: 10 minutes
Cooking time: 30 minutes
Serves: 2-4

Copyright: AIS Sports Nutrition - Survival for the Fittest

CHICKEN & CORN POTATO

4 large evenly shaped potatoes, about 300 g each
1 cup finely shredded cabbage
1 small grated carrot
1 finely sliced spring onion
1½ tablespoons low-fat coleslaw dressing
130 g can creamed corn

1 cup sliced or shredded chicken (use pre-cooked barbecue chicken or pan-fry a small breast fillet)
Clean the potatoes if necessary and pat the skin dry with paper towel. Pierce the potatoes a few times with a small sharp knife and place directly on the shelf of a preheated hot (210°C or 415°F) oven and bake for at least 1 hour. Leave in the oven for 1½ hours for really crisp skins. Meanwhile, make a coleslaw by combining cabbage, carrot, spring onion and dressing. Warm the creamed corn in the microwave or on the stove in a small saucepan. When the potatoes are cooked, cut a cross in the top of each one, pull apart, and spoon creamed corn over potato. Divide chicken between the potatoes. Top with coleslaw and serve.

ANALYSIS per serving (4)

Energy kJ (Cal) 1359 (325)
Carbohydrate (g) 51
Protein (g) 21
Fat (g) 4
Iron, Vitamin C, Zinc
Fibre

Preparation time: 15 minutes
Cooking time: 60-90 minutes
Serves: 2-4

Copyright: AIS Sports Nutrition - Survival for the Fittest

Bakes & Grills

2010-11-21T01:20:00.001-08:00

BEEF & CAPSICUM KEBABS

Marinade

2 teaspoons minced garlic
2 tablespoons MAGGI Sweet Chilli Sauce
2 tablespoons soy sauce

Kebabs

500 g rumps steak, cut into cubes
1 small red capsicum
1 small green capsicum
16 cherry tomatoes
8 button mushrooms, halved
1 small red onion, cut into wedges

Combine the marinade ingredients in a ceramic or glass bowl. Add the beef and turn to coat thoroughly. Cover and leave for 30 minutes or up to 24 hours. Place the meat in the fridge if marinating for longer than 30 minutes or during very hot weather. Cut the capsicum into small sqaures. Thread the beef on to the skewers, alternating with the vegetables. Preheat a grill or barbecue grill plate to moderately hot, and cook skewers for 6 minutes, turning once halfway through. Serve immediately.

ANALYSIS per serving (4)
Energy kJ 943
Carbohydrate (g) 9
Protein (g) 37
Fat (g) 4
Iron, Vitamin C, Zinc

Hint: A good carbohydrate partner for this meal is rice. Alternatively, remove the skewers and wrap each kebab in a roll or pita bread.
Preparation time: 20 minutes + marinating.
Cooking time: 6 minutes.
Serves: 4

Copyright: AIS Sports Nutrition - Survival for the Fittest

FISH & CHIPS

4-6 large (1 kg total) potatoes, cut into wedges
1 tablespoon olive oil
½ teaspoon MAGGI Chicken Stock Powder
½ teaspoon paprika
2 teaspoon chopped fresh rosemary
600 g whiting fillets
200 g rocket
2 tomatoes, cut into wedges
1 Lebanese cucumber, cut into chunks
4 rings canned pineapple in natural juice, cut into wedges
¼ cup fat-free dressing
freshly ground black pepper
lemon wedges, to serve
4 large or 6 small bread rolls

Dressing

1 tbs reduced-fat mayonnaise
1 tbs lemon juice
1 tsp grated lemon rind
1 tsp minced chilli
2 tbs finely chopped fresh flat-leaf parsley

Preheat oven to 200°C (400°F). Line a baking tray with nonstick paper. Toss potatoes in oil. Combine stock powder, paprika and rosemary and toss through potatoes. Arrange in a single layer on baking tray and bake for 40 minutes or until soft. Meanwhile, to make dressing, combine mayonnaise, lemon juice and rind, chilli and parsley and toss through fish fillets. Cook fish in a nonstick frypan over medium heat for about 2 minutes each side or until golden brown. Combine rocket, tomatoes, cucumber, pineapple, fat-free dressing and pepper to make a salad. Serve with fish, potato chips, lemon wedges and bread rolls.

ANALYSIS per serving (4)
Energy kJ 2707
Carbohydrate (g) 79
Protein (g) 47
Fat (g) 12
Iron, Vitamin C

Tip: Use MAGGI Vegetable Sensations Cajun Wedge Seasoning as a short cut.
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

CHICKEN BURGER

Chicken patties:

1 kg chicken mince
½ cup grated carrot
½ cup finely chopped onion
½ cup diced celery
hamburger buns, split
English spinach leaves
tomato slices
snow pea sprouts
strips of chargrilled capsicum
MAGGI Authentic Thai Sweet Chilli Sauce

To make chicken patties, place chicken, carrot, onion and celery in a bowl and mix to combine. Divide mixture into 12 portions and shape each portion into a flat patty. Cook patties on a foil-lined grill tray under a preheated grill on medium-high, or on a barbecue hot plate, for 5 minutes on each side, or until golden brown on both sides and cooked through. Meanwhile, toast the bread rolls. Assemble rolls with English spinach, tomato, cooked chicken patty, snow pea sprouts and capsicum. Serve with chilli sauce on the side.

ANALYSIS per serving (12)

Energy kJ (Cal) 1580 (377)
Carbohydrate (g) 45
Protein (g) 24
Fat (g) 11
Fibre, Iron, Vitamin C, Zinc

HINT: This recipe freezes well. Vary the salad ingredients to suit your taste.
Preparation time: 15 minutes
Cooking time: 10 minutes
Makes 12

Copyright: AIS Sports Nutrition - Survival for the Fittest

STEAK SANDWICH

olive or canola oil spray
200 g button mushrooms, sliced
3 tablespoons balsamic vinegar
2 onions, sliced
1 teaspoon brown sugar
4 fillet steaks, flattened slightly
8 slices ciabbata or sourdough bread
50 g mixed salad leaves
2 tomatoes, thinly sliced
300 g can beetroot slices, drained
50 g snow pea sprouts

Spray a nonstick frying pan with oil and heat. Add mushrooms and 1 tablespoon balsamic vinegar and cook over high heat until browned and tender. Remove from pan. Add onion, remaining balsamic vinegar and sugar and cook over low-medium heat for 10 minutes or until caramelised. Remove from pan. Clean pan, respray with oil and heat. Cook steaks over high heat for 3 minutes on each side, or to your liking. Toast bread until golden brown on both sides. To assemble, on a slice of bread, place salad leaves, tomato, onion, steak, beetroot, snow pea sprouts and mushrooms. Top with another slice of bread.

ANALYSIS per serving (4)

Energy kJ (Cal) 2246 (536)
Carbohydrate (g) 69
Protein (g) 41
Fat (g) 10
Calcium, Fibre, Iron, Zinc

HINT: Try these sandwiches with thin veal escalopes or flattened chicken breast instead of steak.
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4

Copyright: AIS Sports Nutrition - Survival for the Fittest

SWEET POTATO, CHICKEN & BANANA PIZZA
1 medium sweet potato, cubed

Turkish bread (or large pizza base or 4 small round Lebanese breads)
½ cup tomato-based pasta sauce
2 spring onions, sliced
6 mushrooms, chopped
1 medium banana, chopped
90 g cooked chicken, chopped
ground black pepper
90 g grated reduced-fat cheese (or low-fat feta, crumbled)
fresh basil leaves

Preheat oven to 220°C (425°F). Boil sweet potato until cooked but still firm. Or microwave, covered, on HIGH for 5-10 minutes. Spread Turkish bread with sauce and add all toppings except basil. Place on a nonstick baking tray. Bake for 10-20 minutes (depending on base), until cheese is golden. Sprinkle with basil and serve.

ANALYSIS per serving (4)

Energy kJ (Cal)
2079 (497)
Carbohydrate (g) 74
Protein (g) 26
Fat (g) 11
Calcium

HINT: Pumpkin can be used instead of sweet potato.
Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 4
Suitable for freezing

Copyright: AIS Sports Nutrition - Survival for the Fittest

Spice

2010-11-21T01:19:00.003-08:00

PORK & VEGETABLE STIRFRY

1 bunch asparagus
1 large carrot
2 cups white long-grain rice
spray canola or olive oil
500 g pork fillet, cut into thin strips
1 onion, cut into thin wedges
1 teaspoon minced garlic
2 teaspoons minced ginger
125 ml plum sauce
1 tablespoon soy sauce

Trim the woody ends from asparagus and cut into 4 cm lengths. Peel the carrot and cut into thin sticks about 4 cm long. Cook the rice in a large pan of boiling water for about 12 minutes or until tender. Spray a nonstick wok or frying pan with oil and heat. Stirfry the meat in 2 batches over high heat for about 3-4 minutes or until well browned and tender. Remove from the pan and set aside. Add the onion to the pan and stirfry over medium-high heat for 2 minutes or until beginning to soften. Add the garlic, ginger, asparagus and carrot and stirfry for 3 minutes or until vegetables are tender but still crisp. Return meat to the pan along with the plum and soy sauces. Stir to heat through and serve with the rice.

ANALYSIS per serving (6)

Energy kJ (Cal) 1662 (397)
Carbohydrate (g) 68
Protein (g) 25
Fat (g) 3
Iron, Zinc
Phyto-chemicals

Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

SPICY BEAN BURRITOS

FILLING

spray canola or olive oil
1 onion, finely chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
440 g can red kidney beans, rinsed and drained
400 g can crushed tomatoes
2 tablespoons tomato paste
2 teaspoons MAGGI Chilli Sauce
8 flour tortillas
4 large lettuce leaves, shredded
3 tomatoes, chopped
½ cup grated reduced-fat tasty cheese
4 tablespoons low-fat natural yoghurt

To make the filling, spray a nonstick frying pan with oil and heat. Add the onion and cook over medium heat for 3 minutes or until soft. Add spices and cook, stirring, for 1 minute. Add the beans, tomatoes, tomato paste and chilli sauce. Bring to the boil, reduce the heat and simmer for 4 minutes or until thickened slightly. To sere, divide the filling into four and place on a double layer of tortillas. Roll up and top with lettuce, tomato, cheese and yoghurt.

ANALYSIS per serving (2)

Energy kJ (Cal) 4203 (1004)
Carbohydrate (g) 159
Protein (g) 51
Fat (g) 17
Iron
Calcium, Fibre, Zinc

Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 2-4

Copyright: AIS Sports Nutrition - Survival for the Fittest

BEEF FAJITAS

1 cup rice
1 teaspoon minced garlic
3 tablespoons barbecue sauce
2 tablespoons MAGGI Chilli Sauce
1 teaspoon ground cumin
1 teaspoon ground coriander
500 g beef, cut into strips
250 g cherry tomatoes, quartered
400 g can corn kernels, rinsed and drained
1 Lebanese cucumber, diced
2 tablespoons lemon juice
olive or canola oil spray
1 red onion, sliced
1 red capsicum, deseeded and sliced
200 g button mushrooms, sliced
1 tablespoon chopped jalapeno chillies
2 tablespoons chopped fresh coriander
12 flour tortillas
12 lettuce leaves
taco sauce, to serve

Cook rice according to packet instructions. Combine garlic, sauces, spices and beef in a plastic bag. Massage to evenly coat meat. Refrigerate for 15-30 minutes to marinate. Meanwhile, to make a salsa, combine tomatoes, corn, cucumber and lemon juice in a small bowl. Spray a nonstick frypan with oil and cook onion, capsicum and mushrooms over medium-high heat until soft. Add meat and cook until browned. Stir through chillies and coriander. Heat tortillas in microwave on HIGH for 30-60 seconds or until warm and flexible. To assemble fajitas, line tortillas with lettuce, top with meat mixture, salsa and taco sauce and roll up. Serve with rice.

ANALYSIS per serving

Energy kJ 3285
Carbohydrate (g) 116
Protein (g) 44
Fat (g) 13
Calcium, Iron, Vitamin C

Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

THAI CHICKEN CURRY

spray of canola or olive oil
1 onion, cut into thin wedges
2 tablespoons red curry paste
375 ml (1½ cups) can light coconut milk
125 ml (½ cup) MAGGI chicken stock
500 g or two skinless chicken breast fillets, cut into strips
250 g green beans, cut into 3 cm lengths
1 green capsicum, thinly sliced
2 slender eggplant (aubergine), thinly sliced
2 cups white long-grain or jasmine rice
1 tablespoon MAGGI fish sauce
1 tablespoon lime juice
2 teaspoons brown sugar
2 tablespoons chopped fresh coriander

Spray a nonstick wok or large frying pan with oil and heat. Add the onion and cook over medium heat for 3 minutes or until soft. Add the curry paste and stirfry for 1 minute. Stir in the coconut milk and stock and bring to the boil. Add the chicken, beans, capsicum and eggplant. Reduce the heat slightly and simmer uncovered for 15 minutes or until the vegetables are tender and the chicken is cooked through. Stir occasionally. Cook the rice in a large saucepan of boiling water for about 12 minutes or until tender. Add the fish sauce, juice, sugar and coriander to the curry, stir through, and serve with the rice.

ANALYSIS per serving (4)

Energy kJ (Cal) 2540 (610)
Carbohydrate (g) 92
Protein (g) 38
Fat (g) 9
Iron, Zinc

HINT: Thai curry paste comes in jars, and usually keeps for a few months in the fridge. Red or green paste may be interchanged in this recipe. You can also replace the eggplant with zucchini.
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

Pasta

2010-11-21T01:19:00.001-08:00

SPIRALS WITH CHICKEN & MUSHROOMS

500 g spiral pasta
spray canola or olive oil
500 g or two skinless chicken breast fillets, chopped into small cubes
200 g button mushrooms, quartered
5 spring onions, sliced
1 1/2 tablespoons cornflour
375 ml can CARNATION Light and Creamy Evaporated Milk
125 ml (½ cup) MAGGI Chicken Stock
freshly ground black pepper, to taste

Start cooking spirals in a large pan of boiling water. Spray a large pan or wok with oil and heat. Cook the chicken over high heat for about 5 minutes or until browned. Remove from the pan and set aside. Reduce the heat to medium, add the mushrooms and spring onions to the pan and cook, stirring frequently, for 3 minutes or until soft. Put cornflour into a small bowl and gradually add 80 ml milk, stirring until smooth. Pour the remaining milk and chicken stok into the pan, then gradually add the cornflour mixture, stirring constantly. Keep stirring until the sauce boils and thickens. Season to taste. Stir the chicken mixture into the sauce and gently heat through. When the pasta is al dente, drain and serve topped with the sauce.

ANALYSIS per serving (6)

Energy kJ (Cal) 1912 (457)
Carbohydrate (g) 69
Protein (g) 35
Fat (g) 4
Calcium, Iron, Zinc

HINT: Use wholemeal pasta if you want to increase your fibre intake. Serve with a salad for an extra vitamin boost or add more vegetables to the sauce to make a complete meal.
Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

TUNA MACARONI CHEESE

400 g macaroni
spray canola or olive oil
1 small onion, finely chopped
1 stalk celery, finely sliced
440 g can corn kernels, drained
2 tablespoons cornflour
375 ml can CARNATION Light and Creamy Evaporated Milk
125 ml (½ cup) MAGGI Chicken Stock
½ cup grated reduced-fat tasty cheese
440 g can tuna in brine, drained and flaked

Start cooking pasta in a large pan of boiling water. Meanwhile, spray a large pan with oil and heat. Add the onion and celery and cook over medium heat for 3 minutes or until soft. Stir in the corn kernels. Put the cornflour into a small bowl and gradually add 80 ml (1/3 cup) milk, stirring until smooth. Add the remaining milk and the stock to the pan then gradually add the cornflour mixture, stirring constantly. Keep stirring until the sauce boils and thickens. Remove from heat and stir in the cheese until melted. When the pasta is al dente, drain and add with the tuna to the pan. Stir to combine, and serve immediately.

ANALYSIS per serving (4)

Energy kJ (Cal) 3085 (736)
Carbohydrate (g) 104
Protein (g) 54
Fat (g) 11
Calcium, Iron, Zinc

HINT: You can also garnish this dish with a sprinkle of parsley and lemon rind.
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

PORK WITH SPICY PLUM SAUCE

900 g hokkien noodles
olive or canola oil spray
500 g lean pork, cut into thin strips
1 tablespoon grated fresh ginger
1 onion, sliced
1 bunch asparagus, cut into short lengths
200 g broccoli, cut into florets
1 cup chopped red capsicum
200 g snow peas, halved
1/3 cup plum sauce
2 tablespoons MAGGI Chilli Sauce
1/3 cup reduced-salt soy sauce

Place noodles in a large heatproof bowl and cover with boiling water. Leave to stand for 2 minutes, gently using a wooden spoon to separate strands. Drain well. Spray a wok with oil and heat. Add pork and stirfry over high heat until browned and cooked through, then set aside. Add ginger and onion to wok with 1 tablespoon water and stirfry until golden. Add asparagus, broccoli, capsicum and snow peas and stirfry until bright green and tender. Put sauces in a jug and whisk to combine. Add to wok, stirring over high heat until sauce thickens slightly. Return pork to wok and cook for 2 minutes or until heated through. Serve noodles topped with pork. Garnish with chervil and chopped chives, if desired.

ANALYSIS per serving (4)

Energy kJ (Cal) 2211 (528)
Carbohydrate (g) 76
Protein (g) 43
Fat (g) 5
Iron, Vitamin C, Zinc

HINT: Vary with thinly sliced chicken breasts instead of pork.
Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4-6
Suitable for freezing

Copyright: AIS Sports Nutrition - Survival for the Fittest

Rice

2010-11-21T01:18:00.003-08:00

BAKED BEEF RISOTTO

spray canola or olive oil
1 onion, finely chopped
2 teaspoons minced garlic
350 g lean beef mince
1 1/2 cups arborio rice
1 litre MAGGI Beef Stock
150 g baby spinach leaves
400 g sweet potato, cut into small cubes
1 tablespoon finely grated Parmesan cheese
freshly ground black pepper, to taste

Preheat oven to 180. Spray a large pan with oil and heat. Cook the onion, garlic and mince for about 5 minutes or until browned, breaking up any lumps of mince with a fork. Add the rice and stir until well combined. Stir in the stock, spinach and sweet potato and bring to the boil. Transfer the mixture to a 2 litre capacity ovenproof dish. Cover and bake for 20 minutes. Remove the lid from the dish, stir the risotto well and return to the oven to cook, uncovered for a further 10 minutes or until the rice is tender and the stock has been absorbed. Stir in the Parmesan cheese and season to taste. Serve immediately.

ANALYSIS per serving (4)

Energy kJ (Cal) 2214 (529)
Carbohydrate (g) 77
Protein (g) 26
Fat (g) 12
Iron, Phyto-chemicals, Zinc

Preparation time: 10 minutes
Cooking time: 35 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

JAPANESE BEEF & VEGETABLES ON RICE

2 cups MAGGI All Natural Chicken or Beef Liquid Stock
1/3 cup reduced-salt soy sauce
3 tablespoons mirin (Japanese sweet rice wine)
2 tablespoons sugar
500 g rump steak, thinly sliced across grain
4 spring onions, sliced
300 g broccoli, cut into florets
200 g snow peas
1 cup fresh or frozen peas
1 red capsicum, sliced
3 eggs, lightly beaten
6 cups cooked Japanese rice or soba noodles
extra spring onions, to garnish

Place stock, soy, mirin and sugar in large deep saucepan and bring to the boil, reduce heat and simmer for 5 minutes. Add beef and simmer, uncovered, for 5 minutes. Add vegetables and simmer for 3 minutes or until tender. Pour in the eggs in a thin steady stream and allow to spread in the pan; do not stir. Cover and cook over medium heat for 5 minutes until the egg is set. Serve rice in bowls topped with the beef mixture and sprinkled with extra spring onion.

ANALYSIS per serving (4)

Energy kJ (Cal) 2847 (680)
Carbohydrate (g) 90
Protein (g) 50
Fat (g) 11
Iron, Vitamin C, Zinc

HINT: This recipe is also delicious using pork, chicken or lamb. Vegetarians can opt for just vegetables or use sliced, firm tofu.
Preparation time: 20 minutes
Cooking time: 25 minutes
Serves: 4-6
Suitable for freezing

Copyright: AIS Sports Nutrition - Survival for the Fittest

LAMB & PUMPKIN PILAF

spray of canola or olive oil
400 g lean lamb, cut into thin strips
1 medium onion, finely chopped
2 teaspoons ground coriander
2 teaspoons ground cumin
1½ cups basmati rice
400 g pumpkin, peeled and cut into 1 cm cubes
150 g green beans, cut into 2 cm lengths
625 mL (2½ cups) MAGGI Chicken Stock

Spray a large pan with oil and heat. Stirfry the meat in two batches. Transfer to a plate, cover and set aside. Cook the onion over medium-low heat for about 5 minutes or until very soft and lightly golden. Add the spices and stir for about 30 seconds or until fragrant. Add the rice and stir to coat with the onion mixture. Add the pumpkin, beans and stock and stir until well combined. Cover with a tight-fitting lid and bring to the boil. Reduce the heat to very low, and cook for 12 minutes or until the stock is absorbed. Turn off the heat and stand for 5 minutes or until the rice is tender. Return the meat to the pan, use a fork to mix through and fluff up the rice. Serve immediately.

ANALYSIS per serving (4)

Energy kJ (Cal)
1927 (460)
Carbohydrate (g) 70
Protein (g) 30
Fat (g) 6
Iron, Zinc

HINT: To check the rice, remove the lid only very briefly so that the moisture needed to cook the rice is not lost.
Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 3-4

Copyright: AIS Sports Nutrition - Survival for the Fittest

Soups & Salads

2010-11-21T01:17:00.001-08:00

GADO GADO NOODLE SALAD

Peanut Sauce

3 tablespoons peanut butter
2 teaspoons curry powder
1 tablespoon MAGGI Fish Sauce
1 tablespoon soy sauce
2 tablespoons MAGGI Sweet Chilli Sauce
1 tablespoon chopped lemongrass
185 ml CARNATION Light and Creamy Evaporated Milk

Salad

1 cup brocolli florets
1 carrot, thinly sliced
1 cup shredded cabbage
60 g snow peas
700 g Hokkien noodles
1 cup bean sprouts
4 boiled eggs, quartered
100 g firm tofu, chopped
4 spring onions, sliced

To make the peanut sauce, combine all the ingredients in a small saucepan and bring to the boil. Reduce heat and simmer for 1 minute, stirring constantly, then set aside. Place the broccoli and carrot in a large heatproof bowl and cover with boiling water. Leave to stand for 2 minutes, then drain and rinse under cold running water until cool. Drain well. Repeat with the cabbage and snow peas, but only stand them in boiling water for 20 seconds. Put the noodles in a large heatproof bowl and cover with boiling water. Gently prise them apart with two forks until the strands separate. Drain well. Divide the noodles between serving dishes, topped with the vegetables, bean sprouts, boiled eggs and tofu. Drizzle the warm peanut sauce over the top, and sprinkle with spring onions.

ANALYSIS per servings (6)

Energy kJ (Cal) 2458 (587)
Carbohydrate (g) 84
Protein (g) 28
Fat (g) 15
Phyto chemicals, Vitamin C
Calcium, Iron

Preparation time: 20 minutes
Cooking time: 2 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

PUMPKIN SOUP

spray canola or olive oil
1 onion, finely chopped
1 kg butternut, pumpkin, peeled and chopped in to small cubes
750 ml MAGGI Chicken Stock
2 tablespoons chopped fresh parsley
250 ml CARNATION Light and Creamy Evaporated Milk
freshly ground black pepper, to taste

Spray a nonstick frying pan with oil and heat. Add the onion and cook over medium heat for 3 minutes or until soft. Add the pumpkin and stock, bring to the boil. Reduce the heat slightly and simmer, partially covered for 20 minutes or until the pumpkin is very soft. Puree the soup in a food processor until smooth, or mash thoroughly with a potato masher. Stir in the parlsey and milk, and heat gently without boiling again. Season and serve.

ANALYSIS per servings (6) (+ bread)

Energy kJ (Cal) 1315 (314)
Carbohydrate (g) 49
Protein (g) 15
Fat (g) 6
Phyto chemicals

HINT: To increase the nutritional value ad 3/4 cup lentils with the pumpkin. This also thickens the soup, so add more stock or water if neccessary. The combination of a pulse (lentils) with a grain (bread) creates a complete protein, making this a good vegetarian meal.
Preparation time: 15 minutes
Cooking time: 25 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

CHICKEN & SWEETCORN SOUP

spray canola or olive oil
300 g chicken tenderloins
5 spring onions, thinly sliced
2 teaspoons minced ginger
pinch cayenne pepper
1½ litres (6 cups) MAGGI Chicken Stock
400 g can creamed corn
2 tablespoons chopped fresh parsley

Spray a nonstick frying pan with oil and heat. Cook the chicken for 5 minutes, turning occasionally, or until lightly browned and cooked through. Cool, cut into fine slices and set aside. Heat another spray of oil in a large saucepan. Add the spring onions and cook over medium heat for 2 minutes or until soft. Add the ginger and cayenne pepper and cook, stirring for another 1 minute. Add the stock, corn and cooked chicken to the pan. Bring to the boil, reduce the heat and simmer for 5 minutes. Stir in the parsley just before serving.

ANALYSIS per servings (6) (+ bread)

Energy kJ (Cal) 1241 (297)
Carbohydrate (g) 43
Protein (g) 20
Fat (g) 5
Fibre
Iron, Zinc

HINT: This soup is ideal with foccacia, herb or specialty bread.
Preparation time: 5 minutes
Cooking time: 15 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

SWEET POTATO SOUP

olive or canola oil spray
1 large onion, chopped
2 teaspoons minced garlic
1 teaspoon minced chilli
2 teaspoons ground coriander
1 kg sweet potato, peeled, cut into small cubes
1 litre MAGGI All Natural Chicken or Vegetable Liquid Stock
150 ml can CARNATION Light and Creamy Evaporated Milk
½ cup chopped fresh coriander leaves
4 small crusty loaves, such as mini cobs

Spray a large saucepan with oil and heat. Cook onion over medium heat for 3-4 minutes, until soft. Add garlic, chilli and ground coriander, cook, stirring, for 1 minute. Add sweet potato and chicken or vegetable stock. Bring to the boil, then reduce heat and simmer, partially covered, for 20 minutes, until sweet potato is tender. Cool slightly and purée in a blender until smooth. Return to the saucepan, add milk and reheat gently. Stir through coriander and garnish with extra whole leaves if desired. Serving suggestion: Slice the top off the cobs. Scoop out chunks of bread from the inside to make a well, but leave a small amount attached to the crust. Bake cobs in a preheated 210°C (415°F) oven for 5-7 minutes until the crust is crisp. Place cobs on serving plates, ladle soup into them, and sprinkle with fresh coriander. Arrange cob "lid" and bread chunks around the cob as soft croutons. Eat the cob "bowl" after the soup. Serve with salad.

ANALYSIS per serving (4)

Energy kJ (Cal) 2109 (504)
Carbohydrate (g) 91
Protein (g) 22
Fat (g) 6
Fibre, Vitamin C
Calcium, Iron, Zinc

Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 4-6
Suitable for freezing

Copyright: AIS Sports Nutrition - Survival for the Fittest