Marion Freijsen A blog about Sports, Fitness & Health

Singing for your Dinner?

Right – so now we are at the final meal of the day. Don’t forget that you can adapt my suggestions by adding more or less carbohydrates if you need to. For instance, if you are training a lot, or working out hard – then the suggestions I gave thusfar are possibly on the light side (depending on your weight and gender). The menu items I have given you are for those that want to eat healthy and light, even possibly getting leaner then they are.

Carbohydrates can be found in all sorts of things – I aim to eat mainly those that are natural (such as in fruit and dried fruits, rice etc) rather then those that are processed and/or baked (such as in pastas, bread, sugary confections). If you do need to add carbohydrates to your meals – adding brown rice, brown pasta, brown bread is better then opting for the white varieties.  I will write a longer blog this coming week about what type of “fuels” your body uses, and what it means for your sporting activities, performance and body maintenance.

Now – for the three suggestions for dinner:

One of my own favourites is dead simple – leaving me with plenty of time to go exercise and return to a hot, healthy meal even!

1. Chicken with roasted tomatoes. Simply pour a little olive oil in a oven dish (ceramic), dry and add a couple of chicken legs, or drumsticks to the dish. If you can, add some fresh herbs and squeeze them between and even underneath the skin of the chicken legs – I use sage, rosemary, thyme fresh from the garden. Half some small, cluster tomatoes (those that come still attached to the vine are great), and put them face up all round the chicken. I usually do three or four bunches even if I am eating alone, simply because once done, you can store them and have them cold on a sandwich. Drizzle over a little more olive oil and salt/pepper – particularly over the tomatoes. Whole thing goes in the oven for one and a half (1,5) hour at 150 degrees C/300F. And that is that! Don’t eat the skin of the chicken though – it contains heaps of fat that you really don’t need. Sorry! I know the skin is gorgeous and temptingly crispy but just be strong!

2. Cod. Again, a super simple dish which adds lots of flavour. I usually add some brown cous-cous to this for substance. Use one piece of cod for each person, not too thick. Little olive oil in oven dish – slice some spring onions, or leeks and add to the dish. Put the cod on top of your vegetable mix. Mix some lo-fat (or homemade if you dare!) mayo with a good sized spoonful of a grainy mustard. Spread all over the cod ensuring you cover the fish entirely. Put under the top-grill for 10-12 minutes, don’t let it burn!!.  And hey presto – you are all set to go.

3. Mix yourself up a great big salad. I use a mix of arugula (for flavour and because darker green lettuces contain much more nutrients then whiter varieties) and some crispy lettuce or even endive. Add toasted pine kernels fresh from the pan, feta cheese (unless you are not eating cheese ofcourse) and sundried tomatoes (or your own roasted one from yesterday!) and slice some avocado on top. Add a dressing of olive oil, honey, raspberry vinegar and you have a very powerful and tasty salad.