This red pepper and prawn rice bowl from Joe Wicks is a carbohydrate-refuel meal, perfect after an intensive workout. Serve with seasonal greens
- 2 tbsp coconut milk
- 55g Thai green curry paste
- 155g raw peeled king prawns
- 4 spring onions, sliced
- 2 tbsp coconut oil
- 1 medium pak choi, quartered
- 1 small red pepper, chopped
- 200g microwave basmati rice, warmed
- 150g boiled or steamed greens (choose from spinach, kale, runner beans, asparagus or broccoli)
MethodLeave to marinate for 10 mins.
- 2 eggs
- 400g can green lentils, rinsed and drained
- 1 small red onion, thinly sliced
- 1 red pepper, finely chopped
- 1 tbsp balsamic vinegar
- handful rocket leaves
- 1 tbsp olive oil
- 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.
- 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.
- 200g feta cheese
- 2 ripe avocados
- 2 red peppers, preferably Romano
- 400g can cannellini beans
- half an iceberg lettuce
- 2 limes
- 1 tsp clear honey
- 1 tsp Dijon mustard
- 4 tbsp light olive oil
- 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.
- 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.
- Tip all the ingredients into the salad bowl and toss to mix. Serve with some good bread.
- 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
- 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.
- 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.
- 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.
- 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.
- 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.