Ten Top Meals for distance runners
No.8 Pork, sweet potato and coconut curry
Overview of Pork, sweet potato and coconut curry.
• Lean pork is beginning to gain momentum, and consumption is starting to rival that of red meats. Lean pork is an excellent source of protein, naturally high in vitamins B6, B12, niacin, thiamin, potassium and zinc. Some cuts of pork are actually lower in saturated fat than chicken.
• The B group vitamins including thiamin and niacin, B6 & 12 are essential for the body as they all play key roles in metabolism and energy production. Vitamin B12 is especially important as it plays a role in the metabolism of every cell in the human body, including metabolism of amino acids, which are responsible for building and repairing muscle tissue cells. Vitamin B12 can only be found in animal sources.
• No meal would be complete without a healthy serving of vegetables and this dish gives you a variety and helps to keep you healthy naturally. Sweet potato is an excellent source of slow release carbohydrate and like spinach provides a rich source of beta carotene (a precursor to vitamin A) which acts as a powerful antioxidant. All the vegetables in this recipe are good sources of dietary fibre. Fibre is important with digestion and also creates the right environment in the gut to encourage the growth of healthy bacteria, which in turn can help with immune function. The reason for adding the sugar snaps, spinach and garlic at the last stage of cooking is to help maintain, or even enhance, their nutritional benefits — such as preserving the water soluble vitamin content and the dietary fibre.
• Peanut oil can be used as an alternative to other good oils, as it not only adds flavour which is great in Asian style dishes, but is also high in monounsaturated fats and contains antioxidant compounds. The peanuts themselves contain 25% protein. Even though Peanuts are actually legumes they have a similar nutritional profile to nuts. Like nuts (such as almonds, walnuts, etc.) they make for a great snack either before or after training. Combine with dried fruits for a great energy boost before a training run.
• Coconut milk versus cream - By using coconut milk instead of coconut cream in this recipe the fat, particularly saturated fat content, will be reduced considerably. And using the light variety will lower it again. Very high fat foods can give you a feeling of fullness but a short time later you are feeling hungry.
Pork, Sweet Potato and Coconut Curry Recipe - Serves 4-6
· 2 Teaspoons Peanut oil
· 2 Tablespoons Mild Curry paste
· 1 Medium Brown onion, sliced
· 800g Diced lean pork
· 500ml Light coconut milk
· 200ml Water
· 1 Medium Sweet potato, peeled and diced (approx. 1cm)
· 1 Large zucchini, diced (approx. 1cm)
· 300g Sugar snap peas
· 120g Spinach
· 2 Cloves garlic, sliced
· 1 tsp Ginger, grated
· 2 Tbls Fish Sauce
· 1 Lime, juiced
· Fresh coriander leaves and toasted peanuts, to garnish
Step 1 Heat oil in a large saucepan and sauté onions and ginger for 3-4 mins then add curry paste until the aromas are released.
Step 2 Add the pork and stir-fry until lightly coloured (about 3-4 mins)
Step 3 Add water & coconut milk and bring to the boil. Let simmer with lid on for about an hour, stirring occasionally.
Step 4 Add sweet potato and simmer for a further 10 minutes or then add the zucchini keeping the lid on.
Step 5 For the last 5 minutes, add the garlic, sugar snaps, spinach, fish sauce and lime juice. Season to taste.
Step 6 Serve with steamed rice or quinoa and garnish with fresh coriander leaves and toasted peanuts.
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Dineamic has its own version of Pork, sweet potato and coconut curry and Dineamic’s blend of brown and white rice.
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