Paprika Chicken with Kale & Chorizo Sweet Potato Mash

Paprika Chicken with Kale & Sweet Potato Mash

Sweet potatoes are a great nutrient dense carbohydrate source for athletes that are a better alternative to white potatoes due to their lower GI.

2 Sweet Potatoes
2″ inch chunk of Chorizo Sausage, diced.
1 large handful of Kale
2 Chicken breasts
1 tablespoon of Paprika
2 teaspoons of Coconut Oil

Serves 2 (or makes 2 meals – box one up for later)

Instructions:

1) Pre-heat the oven to 220 degrees celsius, and put the two teaspoons of coconut oil in an oven dish to melt it.
2) Sprinkle the paprika into the coconut oil and roll the chicken breasts until covered, cooked for 20-25 minutes.
3) Chop the sweet potato and boil until soft (approx 15-20 mins)
4) At the same time boil some water to cook the kale, reducing to a simmer and cooking for approx 7-10 mins and grill or pan fry the chorizo.
5) Mash the sweet potatoes adding 1 tablespoon of butter, then stir in the chorizo and kale.
6) Serve together with the chicken, salt & pepper to taste.

Elite Performance Pathway – 12 months on…

1 year ago almost to the day I embarked on an exciting project called the Elite Performance Pathway with 5 young athletes. The project is quite unique in that it is a project based within a comprehensive school (St. Peter’s R.C. High School, Gloucester) and is delivered in curriculum time in order to support our gifted & talented athletes and help them achieve their sporting dreams.

12 months on I am incredibly proud of what they have achieved with hard work and dedication to their training. The primary focus of the programme has been to develop movement competency and high levels of strength and power required at the highest levels of sport.

In terms of strength we’ve seen progress to levels as high as 1.5 x bodyweight (95kg x 5 reps @ 61.5kg) from an athlete that could not perform a bodyweight squat back in Sept ’13. As a result the same athlete increased his vertical jump height by 17.5cm from September to April and his Standing Broad Jump from 212cm to 250cm from September to July.

Likewise the girls have seen similar levels of progress now lifting in excess of their own bodyweight (80kg Squat @ 69kg & 65kg Squat @ 57kg) resulting in 37cm & 18cm increase in the standing broad jump respectively. These are just the headline figures and the other athletes on the programme have also seen significant development in their athletic ability.

Next week I am extremely excited to welcome the 2014-2015 cohort into the Elite Performance Pathway. In 12 months our programme has grown from 5 athletes, to what I am anticipating to be in the region of 65-75 athletes aged from 11-18 across 4 groups. I can not wait to see what the next 12 months holds.

SBJ U15 Rugby

 

 

 


EPP SBJ progress

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Picture2

 

Chicken and avocado salad with Brazil nuts

Chicken and Avocado Salad with Brazil nuts

Serves 2

INGREDIENTS:

2 chicken breasts, cut into strips
1 avocado, peeled and sliced

A handful of Brazil nuts, chopped

2 red chillies, finely chopped

2 cloves garlic, crushed

2 limes, zest and juice

A handful of coriander leaves

4 spring onions, sliced

2 little gem lettuces, washed and shredded

Juice of 1 lemon

Sea salt and black pepper

 

Marinade the chicken strips with the lime zest and juice, chilli, and garlic for half an hour or if you are pushed for time just fry them in a hot pan with just a tablespoon of coconut oil until cooked through.

 

Combine the lettuce, coriander, avocado, spring onions and Brazil nuts in a large bowl, and dress with lemon juice, salt and pepper.

Fillet Steak with Roquefor and Cauliflower Mash

Fillet Steak with Roquefort and Cauliflower Mash

Serves 1

 

Ingredients:

 

1 fillet steak

Tbsp olive oil

Half a cauliflower

Pint of milk

30g Roquefort or other blue cheese

50g rocket

 

Cook the cauliflower in the milk until soft, drain and mash/puree with the cheese, salt and pepper. A hand blender or a food processor gives the best results. Heat a griddle/frying pan, brush the steak with oil and season it. Cook on a high heat to your taste. Serve on the mash with the pan juices and rocket.

Beef Chilli

BEEF CHILLI

Serve on it’s own with a garnish of coriander and avocado or over Cauliflower Rice.

INGREDIENTS:

2–3 slices of uncooked bacon
1 onion, chopped
2 cloves garlic  chopped
500g ground beef
1 tablespoons chili powder
1 teaspoon dried oregano
1 teaspoon paprika
1 ½–2 cups water (or beef broth)
1 400g tin chopped tomatoes with liquid
1 tablespoon apple cider vinegar
1 tablespoon of dutch process cocoa power (e.g. Green & Blacks Organic Cocoa Powder)
1–2 peeled carrots, cut into ½ inch dice or smaller

Optional garnishes: finely chopped avocado, chopped cilantro, grated cheese, sour cream or crème fraîche

COOKING INSTRUCTIONS:

1)      In a large saucepan over medium-low heat, cook bacon a few minutes until slightly brown. Add chopped onion to the pan and stir into bacon. When the onions are semi-translucent, add garlic and stir. Cook a few minutes longer.

2)      Add minced beef to pan and cook over medium-low heat until brown (cooked) throughout and no pink remains.

3)      Add spices, water or broth, tomatoes and carrots and stir well to combine. Cover and simmer over low heat for one hour, stirring every 20 minutes or so to prevent sticking (adjust temperature up or down a bit as necessary to keep chili simmering)

4)      Add vinegar and stir well, adding additional water if necessary, then simmer uncovered another 20 minutes. Taste and season with sea salt and black pepper, to taste. If more spicy “heat” is desired, add hot pepper sauce to the pot or to individual servings at the table.

Suggestions for leftover chili:

Reheat leftover chili (adding a few tablespoons of water if necessary) in a pan on the stove and serve over hot steamed cauliflower florets.