Ingredients (serves 4) 300g diced red potatoes, skins on 200g green beans, fresh or frozen, cut into 2cm pieces 3 garlic cloves, peeled and thinly sliced 225g spaghetti 2 tbsp basil pesto 1 tbsp pine nuts, toasted 1 tbsp grated Pecorino cheese

into thin sticks 75g beansprouts 1 tbsp dark soy sauce 1 tsp caster sugar1. Beat the eggs together with the coriander and set aside. Place the chicken on a board, cover with cling film and bash with a rolling pin until 1cm (1/2-inch) thick. Cut into thin

(which includes lots of tomatoes) is a good bet for a long and healthy life.With our tasty recipe ideas you can combine stocking up on your nutrients with scrummy, moreish meals.

Ingredients (serves 4)1 large onion, roughly chopped2-3 cloves garlic, peeled and sliced2 cm piece fresh ginger, roughly chopped2 tbsp vegetable oil 200g yellow split peas200g Tenderstem broccoli, sliced in 3cm piecesSmall bunch coriander, roughly

Ingredients (serves 4) 2 tbsp vegetable oil 200g tenderstem broccoli, stems cut in half 1 red pepper, deseeded and sliced 1 yellow pepper, deseeded and sliced ½ bunch spring onions, sliced 200g leftover roast chicken, chopped 1-2 cloves garlic

/gas 6. Heat a griddle pan until it's really hot and sear the chicken on both sides. Transfer to a baking sheet and finish cooking the chicken in the oven - depending on the thickness, it should take 10-15 minutes. You can also cook it on a barbecue.6

-fighting white blood cells.Daily IntakeTriathletes should consume a daily dose of 1g of protein per 1kg of body weight. Eat 15-25g of that during recovery, within an hour of finishing a ride or run. And always target lean sources. "Skip the animal proteins