Life at Home

Wondering how Olympic athletes keep their bodies and minds fuelled for long training sessions? Beyond the regular protein shakes and quick healthy snacks, athletes must keep themselves nourished with healthy meals, packed with all the right nutrients and vitamins to help aid recovery between sessions. With searches for ‘benefits of a healthy diet’ up 100% in the past year, it’s clear many of us are becoming more concerned with what we’re eating and how important it is to keep ourselves nourished with all the right foods. So, why not try out a meal inspired by those consumed by the diets of a professional athlete? Whilst these are incredibly healthy and nutritious, they’re also easy to make with ingredients you probably already have at home! Quinoa and Black Bean Burrito Recipe Ingredients: Serves 2 For the quinoa:  60g Red and white quinoa (you can use white quinoa)  Pinch of salt and pepper  Juice of half a lime  For the black beans:  1 Tsp of olive oil 1 Tsp minced garlic  1 Tsp smoked paprika  1 Tsp cumin  1 Tsp paprika  2 Tbsp tomato puree 1 x 400g can chopped tomatoes 1 x 400g can black beans Generous pinch of salt and pepper    For the tomato salsa:  1 White onion  2 Large tomatoes  Handful of coriander  Juice of half a lime  Pinch of chilli flakes (optional)  Pinch of salt and pepper  To serve:  2 Wholemeal wraps  2 Tbsp Greek yoghurt or dairy free alternative  1 Handful of fresh spinach  Method: 1. Cook the quinoa as per the cooking instructions.  2. Whilst the quinoa is cooking, heat the olive oil in a pan, once heated stir in the garlic, smoked paprika, cumin, paprika, tomato puree and chopped tomatoes and leave to cook over a low heat for 2- 3 minutes.  3. Next, stir in the black beans and cook for a further 15-20 minutes on a medium heat.  4. Once the quinoa is cooked stir through the salt, pepper and lime juice.  5. Next, chop the onion and tomatoes into chunks, add the coriander, lime juice, chilli flakes (if you’re using them), salt and pepper. Stir well.  6. Finally serve up by laying the spinach, quinoa and bean mix into a wholemeal wrap, then add the salsa and the Greek yoghurt or dairy free alternative and wrap up well! Enjoy!  This recipe is the perfect post workout meal as it’s quick to make but rich in plant-based protein to help support muscle recovery. Quinoa is considered a complete protein meaning it contains all nine essential amino acids. Amino acids are the building blocks of protein, however the essential ones we need cannot be synthesised in the body and must be consumed through the diet.  The black beans, quinoa and wholemeal wrap provides a source of carbohydrates to help replenish used glycogen stores. Black beans are also rich in magnesium which is important in supporting recovery through muscle and nerve relaxation.  Lastly, the spices and tomatoes provide antioxidants which help to remove free radicals produced naturally through exercise. High levels of free radicals can contribute to cell damage and therefore consume antioxidant rich foods such as spices and tomatoes is an important component of training recovery. Salmon and Deep Greens Gnocchi Ingredients: Serves 2 2 Filets of salmon  Juice of ½ lemon  Handful of fresh dill 300g of fresh gnocchi  60g Reduced fat cream cheese  100g peas  100g spinach  Generous pinch of salt and pepper  Method: 1. Preheat the oven to 180C.  2. Place the salmon on a lined tray. Add the salt, pepper and lemon juice, finely chop the fresh dill and then cover over into a parcel. Cook in the oven for 15 minutes.  3. Heat a pan of boiling water and boil the gnocchi for 2-3 minutes.  4. Drain the gnocchi and return to the pot with the peas, spinach and reduced fat cream cheese. Place over a low to medium heat and stir until the spinach and peas are cooked. You may wish to add a touch more salt, pepper or lemon at this stage.  5. Once the salmon is cooked, remove the skin and flake into the Gnocchi. Serve immediately and enjoy! This recipe is ideal for a quick post training meal and is full of B vitamins needed for supporting energy production.  Gnocchi is made of potatoes which provide a great source of carbohydrates to help replenish lost glycogen, and the salmon is a source of protein and omega-3. Protein is important for muscle repair and recovery whilst the omega-3 has anti-inflammatory properties which can help reduce inflammation that can occur through exercise.  The peas (another source of protein) and the spinach contain magnesium and iron which are crucial for transporting oxygen around the body, a vital necessity for those engaging in aerobic exercise. Finally, the cream cheese also provides a source of calcium to help support bone health which is essential if you’re exercising regularly. 

Summer is finally here, and if the weather reports are to be believed, we’re finally heading for a heatwave! And what better way to enjoy the sunshine than with a delicious cocktail? Five perfect cocktail recipes that are perfect for a hot summer’s day. From Passionfruit Margarita’s to Cacao Negroni’s, if you’re looking to impress the guests at your summer BBQs this year, you need to try out these recipes. Passionfruit Margarita This passion fruit margarita puts an aromatically fruity, yet sophisticated, twist on the classic cocktail. It’s easy to make using fresh fruit and is perfect served over ice on a warm day.  Ingredients: Martini Glass 22.5ml Simple Syrup  45ml Passionfruit Puree  60ml Tequila  22.5ml Cointreau (or Triple Sec) 22.5ml Lime Juice  Plenty of Ice 1 Slice of lime for garnish Sea salt flakes for the rim of the glass Instructions: To make a simple syrup, add equal parts of sugar and water to a pan on a medium heat. Stir frequently until the sugar is completely dissolved and remove it from the heat. Allow to cool completely before use. Add the passionfruit puree to a blender or food processor with the tequila, Cointreau, lime juice and simple syrup. Add 8-10 ice cubes and blend until smooth.  Cut a slice of lime and press it into the rim of a martini glass. Run the lime all the way around the rim, squeezing gently. Once the whole rim is rubbed with lime juice, save the slice of lime to use as a garnish. Turn your glass over and dip the lime juice rim into a shallow dish of sea salt flakes. Pour your blended mixture into the salt-rimmed glass, garnish with a slice of lime and serve. Pomegranate Mojito This the perfect alternative to a classic mojito and the tasty twist of pomegranate makes it an amazing refreshment on a hot summers’ day. Make sure to serve it with lots of ice for that extra cooling sensation. Ingredients Highball Glass 10-12 Fresh Mint Leaves 1 tbsp Caster Sugar 30ml Lime Juice 45ml White Rum 45ml Pomegranate Juice Plenty of Ice Pomegranate seeds for garnish Dash of Soda Water Instructions Muddle the mint leaves with sugar in the bottom of a cocktail shaker. Add the lime juice, rum, and pomegranate juice to the shaker. Half fill the shaker with ice and shake vigorously for 20 seconds. Using a cocktail strainer (Hawthorn strainer), pour into a highball glass filled with ice and garnish with a few pomegranate seeds.  Add a dash of soda water and serve. Cacao Negroni If you’re looking for something extra unique to try, this Cacao Negroni is the one for you. Whilst containing only a limited amount of ingredients, this cocktail is guaranteed to impress your guests with its amazing taste, beautiful garnishes and attractive colouring. Ingredients Old Fashioned Glass 30ml Cacao Infused Gin  30ml Campari  30ml Sweet Vermouth Plenty of Ice Orange Peel for garnish Instructions To infuse your gin, add 1 tbsp of cacao nibs to a mason jar with 250ml of gin. Set aside and allow to infuse for 12-24 hours and then strain through a fine sieve or muslin cloth and discard the cacao nibs. Store in an airtight container or bottle.  Add your Campari, sweet vermouth, and cacao infused gin to a mixing glass with 8-10 ice cubes.  Mix with a bar spoon for 45 seconds to 1 minute. Fill an old fashioned glass with ice and pour your stirred negroni over the top. Peel a 3 inch strip of orange zest with a potato peeler and twist it over the glass to release the oils in the skin. Garnish with the orange peel and serve. Mango Julep What better way is there to quench your thirst than with a Mango based cocktail? Following just four simple steps, you will be left feeling both satisfied and summery.  Ingredients Coupe Glass 8-10 Fresh Mint Leaves  Half a Mango Cubed 1 tbsp Caster Sugar  60ml Kentucky Bourbon  4 dashes Angostura Bitters  25ml Lime Juice Plenty of Ice Dash of Soda Water Fresh Mint Leaves to garnish Lime Slice to garnish Instructions In the bottom of a cocktail shaker, muddle the mint leaves with the cubes of mango and the sugar until the mango forms a puree. Add the Kentucky bourbon, Angostura bitters, and lime juice with 8-10 ice cubes and shake vigorously for 45 seconds. Strain through a fine mesh strainer into a coupe glass and top up your glass with a dash of soda water. Garnish with a sprig of fresh mint and a slice of lime. Serve. Raspberry Mule From raspberries to ginger, this eclectic cocktail is perfect for an enjoyable day in the sun. Consider using a copper mug and practicing your garnish skills to make the most out of this beautiful looking beverage. Ingredients Copper Mug 10-12 Fresh Raspberries 2 inch Piece of Ginger  60ml Vodka  15ml Lemon Juice  10ml Honey  Plenty of Ice Ginger Ale to top Sprig of Basil to garnish Instructions Muddle the raspberries in the bottom of a cocktail shaker.  Using a potato peeler, peel off a couple of fine slices of ginger. Add the vodka, lemon juice, and honey to the shaker with 8-10 ice cubes.  Shake vigorously for 20 seconds, and then stain through a fine mesh sieve into a copper mug filled with ice.  Top up the glass with ginger ale, and garnish with a sprig of basil and your thin slices of ginger. Serve.

We’ve worked with AEG to bring you a delicious dessert that you can make, bake and enjoy!  This tasteful tart includes a buttery shortcrust pastry filled with a soft sponge and sweet raspberry jam. Completing this sweet treat is a drizzle of melted dark chocolate and clotted cream or custard to finish! Ingredients 1 Sheet ready rolled shortcrust pastry 1 Jar quality raspberry jam 170g Butter 170g Caster sugar 170g Self raising flour 3 Eggs (beaten together) 18-20 Raspberries 50g Dark chocolate for melting/drizzling     

Stuck for ideas for the perfect Mother’s day gift? The team here at AIRMSEN know how important is it to show your appreciation for the superwoman in your life, so why not let her sit back and put her feet up while take over the Sunday Roast duties! With this ultimate roast beef recipe you can treat your mum to the best meal she’s ever eaten… What you’ll need: A joint of Topside or Silverside Beef Seasoning to taste Olive Oil Maris Piper potatoes Thyme Carrots and parsnips Butter Sugar 1 Pint Stock Plain Flour For mouth-watering and succulent Roast Beef, you first need to rub it with olive oil, salt and pepper and sear for a few minutes on each side in a hot frying pan, adding colour and crisp. Place in the oven on its highest setting for 20 minutes and then on a lower setting (190°c) for a further 30-40 minutes. Once cooked to perfection, transfer it to a carving board and leave to rest in a warm place for a further half an hour. Save a couple of tablespoons of the fat for the gravy. Tip: If you’re worried about the bottom of the beef burning, sit it on two thick slices of potato to prevent it from touching the tray. While your beef is cooking, parboil some freshly chopped Maris Piper potatoes until almost cooked (10 minutes). Drain the water and put the lid on the pan and give the potatoes a shake to make them a little fluffy. Use olive oil or duck fat to line a baking tray. Season with garlic, salt and thyme and coat the potatoes in the fat. Place in the oven for 45-50 minutes until you have crisp and golden roasties. Next, roughly chop your carrots and parsnips and add to a baking tray. Season with olive oil, thyme and place in the oven for 30-40 minutes. This next step is optional, but makes truly scrumptious salted-caramel vegetables (thank me later). Melt 25g of butter and 25g of sugar in a pan, add a teaspoon of sea salt and pour over your vegetables. Return to the oven to crisp up. For the Gravy: With the meat juices you have saved, leave to stand in a glass jug so the fat rises to the top, making it easy to skim off. Use the roasting tin you cooked the beef in and pour in the meat juices and the flour before you gradually add the stock. Bring to the boil and allow to simmer for 10 minutes. Our Yorkshire roots mean that we can’t have a roast dinner without Yorkshire puddings! If you want to make your dinner an absolute showstopper, BBC Good Food have an simple recipe to make their Best Yorkshire Puddings. Finally, sit down and enjoy, and don’t be surprised if you have to make it again next Sunday! Show off your amazing mother’s day present, and share a picture on Instagram using our recipe hashtag #WrenFamilyFavourites!