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15-minute food: the afternoon energy boost
Broccoli and avocado spicy seed salad
By Anna Hansen, head chef at The Modern Pantry
For the salad
Extra virgin olive oil
For the seeds
1tbsp olive oil
1 handful fresh curry leaves
2tsp fennel seeds
2tsp poppy seeds
1tsp mustard seeds
1tsp caraway seeds
150g sunflower seeds
150g pumpkin seeds
The 15-minute method
1-3minsThe quinoa will take 15 minutes to cook, so get it going first. Cook as you would rice, then drain. Set the broccoli to steam and heat a frying pan over a moderate heat with a bit of olive oil.
3-7minsAdd the curry leaves to the pan and fry until aromatic then throw in the fennel, poppy seeds, mustard and caraway seeds. Reduce the heat, shaking the pan until the seeds begin to pop. Add the pumpkin and sunflower seeds.
7-13minsLightly oil the fish fillets, lower the heat under the grill and lay them skin-side down. Once theyre done put them on a plate. Dont pick at them, mind.
13-15minsPut the broccoli, quinoa and rocket together in a bowl with a squeeze of lemon, a drizzle of extra virgin olive oil, salt and pepper. Scatter over plenty of seeds and the chunks of avocado. Devour.
Your bodys benefit
Quinoa is a complete protein source giving you a boost when youre beginning to flag, says sports nutritionist Trevor Bedding. The avocado contains fat, your bodys preferred energy source for a quicker effect, but its monounsaturated, which is far, far better than saturated fat. Avocado also contains plenty of vitamins (A, B and C) which can be depleted by a hard training session. Recovery is still important and the green goddess of nutrition is there to help.
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