Breakfast / Light lunch / Side dish / Vegetarian

Leek and Oat Savoury Pancakes

When it comes to endurance events the key is plenty of carbohydrate in the diet. Carbohydrate is the fuel your muscles use while you are exercising but stores in the body are small, so a regular intake of carbohydrate-rich foods is necessary to keep them topped up. Low stores will result in poor performance and increase the risk of injury. Choose carbohydrate foods that release their energy slowly such as the oats used in this pancake recipe and flavoured with the leeks and tomatoes.

Cheese / Light lunch / Salad / Side dish / Vegetarian

Leek, Feta and Pomegranate Couscous

Research has shown that the best way to lose weight is to choose meals that help you feel fuller for longer while being low in calories. This means choosing meals that are balanced in carbohydrates, protein and plenty of fruit and vegetables. This couscous salad is a perfect match. The couscous provides some starchy carbohydrate, the feta provides protein and the leeks and other ingredients contribute to you 5-a-day whilst keeping the calorie content low.

Fish / Light lunch / Main course / Salad

Leek, Mackerel and Avocado Salad

Regular hard exercise can take its toll on the immune system as levels of valuable vitamins and minerals in the body are depleted. That is why it is important to put them back though a diet rich in immunity boosting nutrients. The mackerel is one of the richest sources of long chain omega 3 fatty acids, needed to counteract inflammation, while the leeks contains powerful antioxidant substances that can help to prevent cell damage. The avocado is a great source of vitamin E needed for immunity and heart health.

Light lunch / Vegetarian

Leek and Pear Tart

When you can’t choose between a dessert and a cheese course, this is a scrumptious solution! The tart offers a complementing combination of sweet and savoury ingredients and is the ideal way to finish a meal. Choose ripe pears and an individual round of full flavoured Welsh Goats Cheese.