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These five recipes have been carefully selected taking into consideration both the nutritional requirements for performance and the practical challenges which athletes in South Africa are faced with daily. These recipes are: nutritious easy-and quick-to-prepare tasty budget-friendly carbohydrate and protein-based a smart combination of a few local ingredients all analyzed with servings as a main or a side-dish There should be something for everyone. View these recipes as a “starter” and don’t stop here. You can easily experiment and vary the flavours by adding other ingredients and you will be surprised at what you can achieve! For more information on how to include these recipes into your daily performance plan, contact a SASC accredited dietician.

Abbreviations 1 teaspoon = tsp = 5 ml 1 tablespoon = tbsp = 15 ml VEGETABLE AND LENTIL BAKE (2 - 4 portions) Preparation time: ± 15 minutes Cooking time: ± 30 minutes 1 medium onion, chopped 10 ml (2 tsp) oil / oil spray 500 ml (2 cups) low fat milk 50 ml (1/5 cup) maizena 5 ml (1 tsp) salt 1-2 ml pepper 6 medium potatoes, cooked and cut into quarters 250 g (1 cup) carrots, cooked OR 250 g (1 cup) green beans, cooked or canned green beans OR 250 g (1 cup) mixed vegetables, cooked or canned 125 ml (1/2 cup) whole lentils, cooked OR 125 ml (1/2 cup) tinned lentils 30 ml (2 tbsp) breadcrumbs, made with brown bread 30 ml (2 tbsp) cheese or low-fat cheese, grated