"You almost feel healthier simply by looking at this plate of fresh food, but do eat it because it's delicious and oh-so good for you. If you don’t eat meat, then try this dish with tofu pieces instead of the chicken," says Christian Coates.
Health: The phenolic compounds found naturally in mangoes can help protect against certain forms of cancer.
Sport: Quinoa is a very slow-release form of carbohydrate, perfect for fuelling training sessions.
Ingredients - SERVES 2
FOR THE ‘SAUCE’:
60g (2¼oz) baby leaf spinach
10g (⅓oz) mint
10g (⅓oz) coriander (cilantro)
20g (¾oz) spring onion (scallion)
¼ red chilli
25ml (1½ tbsp) extra virgin olive oil
FOR THE SALAD:
200g (generous 1 cup) raw quinoa (400g/2¼ cups in cooked weight)
140g (5oz) chicken breast
salt and black pepper, to season
extra virgin olive oil, for oiling
50g (1¾oz) edamame
20g (¾oz) Peppadew peppers, quartered
100g (3½oz) mango, peeled and cut into chunks
45g (1½oz) pomegranate seeds
45g (1½oz) candy beetroot, peeled and finely sliced
45g (1½oz) golden beetroot, peeled and finely sliced
45g (1½oz) feta cheese
Rose sprouts or alfalfa sprouts, to garnish
First, make the ‘sauce’. Place everything into a blender and blitz to make a purée and set aside. This sauce will be used later to transform the colour of the cooked quinoa into a gorgeous and vibrant green.
Cook the quinoa in boiling water for 15 minutes. When cooked, drain and leave it to cool down.
Slice the chicken breast along its length so you get a butterflied joint. Season, lightly oil and cook in a frying pan (skillet) over a medium heat for 4 minutes on each side. Remove from the heat and shred the chicken.
Now, in a large bowl, mix the ‘sauce’ you made earlier with the cooked quinoa. Then toss in all the prepared fruits and vegetables together, mix and, lastly, crumble in the feta.
To serve, divide between 2 plates, top with the shredded chicken and garnish with rose sprouts.
Burn: Follow the recipe (see opposite), but omit the quinoa and instead add 500g (1lb 2oz) lamb’s lettuce (corn salad). There’s no need to mix the purée in with the replacement lettuce, so just use it as a dressing for the salad as a whole.
Build: Follow the recipe (see opposite), but add 50g (⅓ cup) cashew nuts and 30g (¼ cup) cooked chickpeas or 30g (¼ cup) toasted pine nuts, whichever you prefer.
Fitness Gourmet: Delicious Recipes for Peak Performance at Any Level by Christian Coates. Photography by Yuki Sugiura. Published by Jacqui Small, £25.