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The Athertons' favourite recovery meals
The Athertons talk us through their favourite post-training recipes for optimum recovery.
The Athertons
© Rutger Paw
Gee Atherton: chicken and mushroom risotto
This risotto is packed with protein and B2
© Knorr
Ingredients:
- 2 cups button mushrooms, sliced
- 6 chicken breasts
- 2 cups Arborio rice
- 1 tsp olive oil
- 3 tsp butter
- 2 shallots, minced
- 1 cup white wine
- 8 cups fat free chicken stock (or vegetable stock)
- salt and pepper
- 1/2 cup grated parmesan cheese
- 4 tbsp chopped parsley
Method:
1. Sauté the garlic in 1tsp of olive oil in a heavy pan. 2. Pop the chicken breasts under the grill. 3. Add the mushrooms, salt and pepper to the garlic and cook for one minute. 4. Add ½ cup of the chicken stock and let the mushrooms cook for about four minutes – set this pan to one side. 5. Add butter to a pan on a medium heat. Add shallots and sauté for one minute before adding the rice. Mix the rice until coated in the butter and shallots. 6. Add the wine, salt and pepper and mix until absorbed with the rice. 7. Pour one ladle of chicken stock into the mixture and stir. 8. When the stock has been absorbed, poor in another ladle of stock and repeat the process until you have used all of the stock. 9. Once all of the liquid has been absorbed add the grilled chicken, mushrooms, parmesan and parsley and mix well.
Dan Atherton: tomato soup and sandwiches
There is no doubt that Dan Atherton is a man of the land – he loves nothing more than digging trails near his home in the Dyfi Valley. But with all of that physical labour comes a healthy appetite:
Tomatoes are a great source of vitamin K
© Wikimedia
Ingredients:
- 1kg ripe tomatoes
- 1 medium onion
- 1 small carrot
- 1 celery stick
- 2 tbsp olive oil
- 2 tsp of tomato purée
- 2 bay leaves
- 1.2 litres of hot vegetable stock
Method:
1. Cut the tomatoes into quarters. Peel the onion and carrot and chop into smallish chunks along with the celery. 2. Pop the olive oil in a heavy pan and heat. 3. Put the vegetables in the pan and cook until soft. 4. Add the tomato purée followed by the tomatoes, salt, pepper and the bay leaves. Leave to cook for about 10 minutes. 5. Add the vegetable stock and bring to the boil. 6. Pop everything into the blender and blitz until smooth.
Rachel Atherton: miso soup
Settle a nervous stomach with Miso soup
© Wikimedia
Ingredients:
- 500ml of dashi (Japanese stock)
- 4 asparagus spears
- 4 spring onions
- 2 tbsp white or red miso paste (or one of each)
- 1 tbsp mirin (sweet rice wine)
- 1 tbsp soy sauce
- 200g silken tofu, cubed
Method:
1. Pop the stock into a big saucepan and bring to the boil. 2. Turn the heat down and add the miso and mirin (be sure to make sure they dissolve). 3. Add the spring onion, asparagus and tofu – make sure it is warm and then serve.
Looking to get fit in 2016? Here's a little motivation:
