1、Red pepper prawns with basmati rice

This red pepper and prawn rice bowl from Joe Wicks is a carbohydrate-refuel meal, perfect after an intensive workout. Serve with seasonal greens

Red pepper prawns with basmati rice recipe

Ingredients

Method

Leave to marinate for 10 mins.
  • Heat a saucepan, add the coconut oil, then add the prawns and vegetables. Once the prawns start to turn pink, add the pak choi and cover with a lid for a few mins.
  • When the prawns are cooked through and the pak choi is wilted, serve with rice and greens.

  • https://www.truecookbook.com/recipe/red-pepper-prawns-with-basmati-rice-9407/

    2、Lentil & red pepper salad with a soft egg

    This healthy and hearty salad is packed full of fresh flavours
    Lentil & red pepper salad with a soft egg recipe

    Ingredients

    Method

    1. Boil the eggs for 6 mins, then quickly cool under cold running water and peel off the shells. Tip the lentils into a bowl with the onion, red pepper and balsamic vinegar. Mix well.
    2. Put the salad onto a serving dish, then pile the rocket on top. Drizzle with the oil, then halve the eggs and sit them on top of the salad.

    3、Feta, avocado & red pepper salad with honey-lime dressing

    Light and filling, packed full of healthy summer flavours
    Feta, avocado & red pepper salad with honey-lime dressing recipe

    Ingredients

    Method

    1. Make the dressing. Grate one lime into a large salad bowl and squeeze the juice of both limes on top. Add the honey, mustard, oil, salt and pepper and whisk with a fork or small whisk until thickened.
    2. Crumble the feta into mouthful-sized chunks between your fingers. Peel, stone and chop the avocados. Deseed and chop the peppers. Drain and rinse the beans. Shred the lettuce.
    3. Tip all the ingredients into the salad bowl and toss to mix. Serve with some good bread.

    4、Red pepper houmous with crispbread snaps

    Naturally low in fat, this red pepper houmous also supplies vitamin C to help boost your defences. The crispbreads are protein and omega-3 rich, combining to make a healthy, nutritious snack 
    Red pepper houmous with crispbread snaps recipe

    Ingredients

    • 1 tsp cold-pressed rapeseed oil
    • 1 red pepper, deseeded and sliced into thin strips
    • 1 garlic clove, crushed
    • ¼ tsp chilli flakes
    • 400g can haricot beans, drained and rinsed
    • 1 tbsp extra virgin olive oil
    • 2 tbsp lemon juice
    • assorted vegetable sticks, for dipping (optional – we used celery and purple carrots)
    • 50g wholemeal flour, plus extra for dusting
    • ¼ tsp baking powder
    • 1 tbsp mixed seeds (such as sunflower, pumpkin, sesame and linseed)
    • 1 tbsp finely chopped fresh thyme leaves
    • 50g full-fat natural bio yogurt
    • ½ tsp extra virgin olive oil

    Method

    1. To make the crispbread, heat oven to 190C/170C fan/gas 5. In a bowl, mix the flour with the baking powder, seeds and thyme. Add the yogurt and mix with your hands to make a soft dough.
    2. Place a sheet of baking parchment on the work surface and sprinkle with a little flour. Flour a rolling pin and roll out the dough until around 3mm thick. You will need to turn and lift the dough, sprinkling with a little more flour as you roll so it doesn’t stick.
    3. Transfer the baking parchment with the dough on to a baking tray, then prick all over with a fork. Brush lightly with the oil and bake for 20-25 mins until lightly browned and dry. The dough will continue to crisp as it cools. Once cold, break into chunky pieces and store in an airtight container for up to 1 week.
    4. Meanwhile, heat the rapeseed oil in a small saucepan over a medium-high heat. Add the pepper, cover with a lid and fry for 10 mins or until softened and lightly browned in places. Remove the lid every few mins and stir, adding a splash of water if the pepper begins to stick. Add the garlic and chilli flakes, and cook for a few secs more, stirring. Leave to cool for 5 mins.
    5. Tip the pepper, garlic and chilli into a food processor and add the haricot beans, olive oil, lemon juice and lots of ground black pepper. Blitz until smooth, then scoop into a bowl or two lidded containers and leave to cool. Serve with the crispbread snaps and vegetable sticks, for dipping, if you like.

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