About Time: You Cooked with Tom AikensBy Angelica Malin
Lucozade Sport teamed up with Michelin starred chef and keen marathon runner, Tom Aikens to create a series of nutritionally balanced recipes. The buzz of the marathon may well have faded, but keep your post-run eating in check with these brekkie to dinner dishes.
Breakfast: Cinnamon and Banana Porridge
- 100g Organic oats
- 3 prunes coarsely chopped
- 1 tsp of raisins
- 100ml full fat milk
- 150ml water
- Large pinch of salt
- Large pinch of ground cinnamon
- ½ banana sliced
1. Place the oats into a pan with the water, milk, salt, dried fruit, cinnamon and bring to a slow simmer for 10 minutes and stir every few minutes.
2. When cooked to your liking add the coconut oil and almonds and desiccated coconut.
3. Place into a bowl add the banana on top and a little more warm milk
Lunch: High Energy Salad
For the Salad
- 4g spiced and cooked pumpkin seeds
- 1 tbsp crushed walnuts
- 3g sliced spring onions
- 2 handful of baby spinach leaf
- 4 -6 florets of lightly cooked broccoli
- Handful of Watercress leaf
- 4 heaped tbsps of cooked mixed red and white quinoa seeds
- 1 tbsp of walnut vinaigrette
- 2 x poached egg
- 230g sweet potato
- 16 cooked edamame beans
- 1 kg of Broccoli
- 400ml water
- 150g Mixed Quinoa, red & white
- 2g salt
For the Sweet Potato Mash
- 1 kg of peeled sweet potato diced in 1cm dice
- 40g honey
- 50ml lemon juice
- 20g walnut oil
- 8g Salt
- 200ml water
For the Walnut Dressing
- 50ml white wine vinegar
- 150ml sunflower oil
- 200ml walnut oil
- 100g finely chopped shallots
- 100g chopped toasted walnuts
- 3 cloves chopped garlic
- 2 x Large pinch of salt
- 12 turns of milled pepper
For the Spiced Pumpkin Seeds
- 200g Pumpkin seeds toasted taken from butternut squash or bought in seeds
- 1 fresh lime zest
- Large pinch of coarse sea salt
- 14 turns turns of milled pepper
- large pinch of smoked paprika
- small pinch of cayenne
- 1g ginger powder
- 1g mixed spice
- 20g soft brown sugar
- 20g melted butter
- 80g Acacia honey
1. Fill a large, shallow pan with water and bring to a simmer, adding some white wine vinegar (2-4 tbsp per liter of water and 12g salt per litre).
3. Break the eggs into separate small bowls, and when the water is simmering, take a spoon and swirl the water round in the pan, adding the eggs.
4. Poach for 3-4 minutes till the white is soft and the yolk is runny.
5. Once the eggs are cooked remove them from the pan and place into iced water. When reheating place into a pan of simmering water for two minutes, them on a small plate with some kitchen towel to dry them off.
6. Place the washed quinoa into a pan with the stock and bring to a slow simmer, cook for approx. 15-20 minutes till they are just tender and the husk has just separated from the grain, they must remain a little al dente, once cooked add 2g of salt – leave to cool.
7. Place all of the sweet potato puree ingredients into the pan at the same time, then cover with a lid and cook till soft on a med heat for approx. 12-15 mins.
8. Remove the lid and reduce any liquid that is left in the pan, then leave approx. 100ml liquid in the base – then mash.
9. Add the broccoli into boiling water with a pinch of salt and cook, BE CAREFUL not to overcook as it just takes a minute or two to cook. Must be lightly cooked, then refresh in iced water
10. For the Edamame beans use the same seasoned water as the broccoli and cook just 200g at a time as you don’t need much for the salad, cook for just 1 minute then refresh in iced water and then leave for two mins to chill, then pick out of the shell.
11. For the walnut dressing place into pan with 150ml of sunflower oil, add the chopped shallots and garlic with the salt and pepper, place onto a low heat with a lid and cook for 3-4 minutes till just tender, add the vinegar, the chopped walnuts and remaining oils, take off the heat, and check the seasoning
12. Once the pine nuts are toasted add them with the rest of the ingredients in a bowl and then place onto an oven tray and bake at 170c for approx. 10 mins till they are caramelised
Construction of salad
1. Place into the bowl, the cooked quinoa seeds, walnut pieces, spring onions, broccoli, edamame beans, and the salad leaves of watercress and spinach, then add the dressing and a little seasoning, mix well.
2. Warm the poached egg through in simmering water for a minute, then drain and season with salt and pepper.
3. Place in a shallow bowl the sweet potato puree into the middle of the bowl then ½ the mixed salad around, place the poached egg into the middle and the remaining salad up and around the egg. Then place the sweet potato crisps around the edge of the salad along with the flaked almonds and pumpkin seeds
Dinner: Braised Venison With Cranberries And Mashed Potato
Ingredients (serves 4-6)
For the Venison
- 800g ready diced Haunch
- 4g salt
- 2g crushed black pepper
- 50ml veg oil
- 20g butter
- 100g flour
- 4 carrots peeled and diced to 0.5cm
- 200g peeled button onions
- 150g ½’d button mushrooms
- 150g diced celery 0.5cm
- 2 bay leaves
- 120g frozen cranberries
- 4g thyme leaf
- 200ml Cranberry juice
- 20g tomato paste
- 500ml chicken stock
- 20g flour
For the Mashed root vegetables
- 250g each carrots, sweet potato, butternut squash, Swede, parsnip and celeriac
- 150g shallots peeled, cut in half and thinly sliced
- 6 garlic cloves thinly sliced
- 20g diced butter
- 20ml olive oil
- 250ml water
- 4g salt + 12 turns of milled black pepper
- 20g honey
- 2 bay leaves
Cooking the venison
1. Preheat the oven to 170 degrees.
2. Season the meat with ½ the salt, pepper and then rub in the flour (Dispose of any excess flour).
3. Place a large flat casserole pan on to a medium high heat with the oil. When it’s hot slowly add the meat evenly dispersing it over the pan, but not all at once as it could splash.
4. Cook the meat until golden brown all over, for about 5-8 minutes, turning the meat around the pan occasionally. Turn the heat off and then remove the meat from the pan by using a spider or a large slotted spoon and place onto a clean tray.
5. Turn the casserole pan on to a medium heat then add the butter when melted add the carrots, celery, thyme, bay leaf and cook for 8-10 minutes until golden. Then add the onions, mushrooms, remaining salt and pepper and cook for a further 8 minutes.
6. Place the venison back into the pan along with the red wine and juice, reduce this by half then add the stock, redcurrant jelly, cranberries and turn the heat up to bring to a simmer.
7. Skim off any scum then cover with a sheet of parchment paper and lid, then place into the oven and cook for 1 hour 45 minutes, until the meat is tender. Check every 30 minutes, give it a stir and maybe add more stock if needed.
9. Serve with the root veg mash
Cooking the Mashed Root Vegetables
1. Cut the root vegetables into a 1cm dice, heat up a pan on a low medium heat and add the oil and then the butter, when melted add the shallots, thyme, bay leaves and garlic cooking this with no color till semi soft for 3-4 mins.
2. Then add the vegetables, salt, pepper, sweat this in the pan and cover with a lid, continue to cook for 8-10 minutes then add the water and honey.
3. Carry on cooking for a further 5 minutes with out the lid and cook till just soft. If you get a vegetable moulis and mash the vegetables to a course puree, or place into a kitchen magimix to coarsely chop, add a little parsley at the end.