Foods achieve your personal best

Running food 1: Beetroot
It might not be the most obvious pre-run meal, however researchers at St Louis University have found that eating baked beetroot before a race could help you to run faster. The study recorded the running speed of 11 fit and healthy participants as they ran 5km on a treadmill. The participants were asked to run once after consuming a portion of baked beetroot an hour before, and once after consuming a similar sized portion of cranberry relish, which had a similar amount of calories.

The results showed that after eating beetroot the average speed of the runners was 12.3km per hour (or 7.6mph), while after the cranberry relish it was just 11.9km per hour (or 7.3mph). It is believed that this is due to the chemicals called nitrates which are contained in beetroot and which have been shown to also improve stamina when exercising.

Dried prawns with Kangkung fried curry

Ingredients : 

Dried prawns 2 tbsp ( savory mix soya meat if you want to go vegetarian)
Kangkung 250g
Onion big 1
Cloves garlic 2
Dried red chille small pieces (not powder) 1-2 tsps
Green chillis 2 cut in pieces or use Chinese chille paste
Oil 2tbsp
Soya sauce 1 tbsp
Egg beaten with little salt and pepper (optional)
Small tomato chopped 1
Salt to taste

Method :  

Prawns with fried coconut curry

Ingredients :  

Snapper fillet
1/2 teaspoon black mustard seeds
12 large shelled green prawns
1/4 cup shredded coconut
1 small butternut pumpkin, cut into 3cm cubes
2 cups water
1/2 cup coconut cream
1/2 teaspoon salt
1 cup shopped tomato (1 can chopped romas will be fine)

Mixed spice
2 tablespoons oil
2 green chilies, split in half & seeded (can be substituted with 1 1/2 tspn dried chillies)
1 cinnamon stick
1/4 teaspoon fenugreek seeds
1/4 teaspoon brown mustard seeds
12 curry leaves (I used bay leaves in absence of)
1 brown onion, sliced
2 garlic cloves, chopped

Mixed spice
1/2 teaspoon turmeric
1/4 teaspoon sweet paprika
1 1/4 teaspoons salt
1/2 teaspoon chili powder
1/2 teaspoon ground coriander
1/4 teaspoon cumin
8 black peppercorns

Method : 

1 Lightly brown coconut & black mustard seeds in a pan on medium heat – about 30 seconds – taking care not to burn them.

2 Grind into a past using mortar & pestle.

3 In a large pot make Spice A by heating oil & adding all ingredients. Fry until onion is starting to colour slightly – about 4 minutes

4 Add tomato & pumpkin.

5 In a separate bowl combine all ingredients for Spice B.

Ceylon red prawns curry

 Ingredients : 

1 medium onion, finely chopped
1 teaspoon fresh ginger, finely grated
3 -4 curry leaves
750 g small raw prawns
3 garlic cloves, finely chopped
1 small cinnamon stick
1/4 teaspoon fenugreek seeds
1 stalk lemongrass, bruised (or 2 strips of lemon rind)
1/2 teaspoon ground turmeric
1 1/2 teaspoons chili powder
2 teaspoons paprika
1 teaspoon salt
2 cups coconut milk
good squeeze lemon juice

Method : 

1.Wash prawns and remove heads but leave shells on ( prawns are cooked with the shell on for better
   flavour).

2. Put all ingredients, except lemon juice, into a saucepan and bring slowly to simmering point.

3. Simmer uncovered for 20 minutes or until onions are soft

Potato Cake Recipes

Ingredients : 

2 medium-sized potatoes
1 cup of coconut milk
1 teaspoon of salt
1 cup of flour
2 eggs
1/4 cup of sugar
1 tablespoon of butter or margarine
cold water
a pinch of salt

Method : 

You will need a small bowl, vegetable brush, .potato peeler, a sharp knife, a saucepan, a long-handled fork, colander or sieve, a potato masher, a wooden spoon, frying pan and a pancake turner.

To Make Coconut Milk: Put the grated coconut and warm water into a mixing bowl and let it to sit for 20 minutes. Pour the water into a small bowl and squeeze as much liquid from the coconut as you can. You can throw away the used coconut, or put in your hat.

1) While the coconut sits in the water you can prepare the potatoes. First wash them and then peel them.

2) Next cut them into cubes about 1 inch square, until you have 1 1/2 cupfuls. Put them in a saucepan and
pour in cold water to about 2 inches above the potatoes.

3) Add 1 teaspoon of salt and let the potatoes boil in medium heat for 10 minutes.

Cold Fried Chicken Sandwiches

Ingredients : 

1 ½ cups cooked chopped chicken –
½ cup celery finely chopped
1 cup cheese grated
¼ cup green bell pepper chopped
1 green onion with leaves finely chopped
½ cup mayonnaise
½ cup plain yoghurt
Salt and pepper to taste
Lettuce leaves

Method : 
1. Combine all the ingredients in a bowl except for the lettuce.

2. Refrigerate for 15 -30 minutes.

3. Serve on each bun with the lettuce.

Pineapple with Chicken Curry

Ingredients : 

01 tsp chopped ginger
25 gm ghee or butter
500 gm chicken cut as for curry
150 gm semi riped pineapple cubed
70 gm sliced onion
01 tsp lime juice
01 tsp chopped garlic
02 tbsp unroasted curry powder
150 ml coconut water
01 tsp chillie powder
100 ml natural or plain yogurt
75 ml thick coconut milk
01 tbsp fresh coriander leaves chopped
     salt to taste

Method :  

1. Marinate the chicken with curry powder/chillie powder/lime juice/yougurt and set a side for     about 30 minutes.

2. Heat the fat in a saucepan to medium heat, add the onion fry until onions are light     brown.Mix in ginger and garlic cook for 1 to 2 minutes.