Nutrition: 3 of the Leinster Team’s Favourite Recipes

Take a look at recipes for three of the Leinster team’s favourite nutritious meals, presented here by Leinster’s head performance nutritionist, Daniel Davey.

To hear more from Daniel and the other members of the Leinster backroom about the work that goes on behind the success, book your place at Leinster Rugby’s Elite Performance Conference today.

Training day granola

This granola is a great example of a breakfast that the players like to have on training days. It is high in carbohydrate which supplies energy to the body for intense on field training. The players usually have it with fresh berries or fruit compote and natural yogurt. Ben Te’o and Kane Douglas are particularly good at making it!

Ingredients

• 2 tbsp. coconut oil
• 1 tbsp. olive oil
• 2 tbsp. Honey
• 1 tsp vanilla extract
• 400g rolled jumbo oats
• 50g sunflower seeds
• 4 tbsp. sesame seeds
• 50g pumpkin seeds
• 100g flaked almonds
• 100g whole almonds
• 100g dried berries

Preparation

1. Heat oven to 180C. Mix the oil, honey and vanilla in a large bowl.
2. Tip in all the remaining ingredients, except the dried fruit and coconut and mix well.
3. Tip the granola onto two baking sheets and spread evenly.
4. Bake for 15 mins, then mix in the coconut ad dried fruit, and bake for 10-15 minutes more until brown.
5. Remove and scrape onto a flat tray to cool. Serve with cold milk or yogurt.

Recovery smoothie

A recovery smoothie should contain a blend of carbohydrate, protein and micronutrients to refuel the body and promote recovery after intense exercise. This smoothie does just that, and tastes really good too. It contains the essential nutrients required to initiate recovery after intense exercise.

Ingredients

• 150ml milk (of choice)
• 3 ice cubes
• 2 tbsp. oats
• 1 tbsp. Natural probiotic yogurt
• 1 banana
• 4 tbsp. fresh blueberries
• Handful of spinach leaves
• 1 tbsp, honey

Preparation

1. Blend and serve

Homemade burgers

These homemade burgers are a great evening dinner option. They are easy to make and can be flavoured with a range of spices to suit your taste. They contain a large amount of quality protein which make them ideal for recovery after a hard day of heavy lifting in the gym. Sean O’Brien usually has these burgers with a large serving of spiced sweet potato wedges and parsnip chips!

Ingredients

• 2 tbsp. olive oil
• 1 red onion, finely chopped
• 250g smoky bacon, finely chopped
• 600g lean minced beef
• Garlic
• 1 egg
• 2 tbsp. ketchup
• Salt, chili & pepper or other spices

Preparation

1. In large bowl mix olive oil, minced beef, smoky bacon, egg, chili, garlic, ketchup and spices tilled combined
2. Divide the mixture into burgers of desired size
3. Place the burgers on a baking tray
4. Preheat the oven to 200C and oven roast the burgers for 30 minutes
5. Serve with aged cheddar & spiced sweet potato

Check out FoodFlicker on Facebook and Twitter for great healthy meal ideas!