The Perfect High Energy Meal

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Cook your spinach for 
one minute, rather than eating it raw, to reduce its oxalic acid. This binds to calcium, impairing 
its absorption

• 40g brown rice
• 1 shallot, chopped
• 1 roasted red pepper from a jar
• 1 tsp olive oil
• 2 tsp balsamic vinegar
• 1 tuna steak
• 80g broccoli florets
• 100g baby spinach leaves

“This is a good combination of protein-rich fish and 
low-GI brown rice,” says Bailey. But the fish is very charred. “Salmon is a good source of healthy fats, but cooking at a high temperature attacks these nutrients and limits their benefit.” Tuna steak is lower in fat but packs 8g more protein per 100g, so it’s an easy way 
to upgrade this recipe. “Brown rice is a great source of selenium and manganese and, like other wholegrains, contains magnesium – an essential mineral for energy production,” says Bailey. This recipe is a little more hands-on, but its performance-boosting powers make 
it worth the extra effort.

1 Boil the rice in 130ml of water; it should take about 20min. Meanwhile, fry the shallot and red pepper in a splash of oil for a couple of minutes. Now throw them in a blender with the vinegar and blitz to make a thick sauce.

2 Take a sheet of foil (or 
baking paper if you have any), sit the tuna steak bang in the middle and spoon the sauce on top. Seal the parcel and bake at 200°C, for 6-8min. Don’t worry, you’ll get to 
open your present soon.

3 Steam the broccoli over 
the rice for a few minutes 
and chuck the spinach on top for the final minute. Unwrap the parcel, pour on the sauce – then give your body what it’s been waiting for.

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