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Eat For Recovery - Dinner

When you’ve suffered an injury or you're battling long-term illness, there's a temptation to comfort eat. But by making healthy choices, says leading nutritionist Amanda Hamilton, you can help speed up your recovery.



Batch cooking has got to be one of the best habits to adopt when it comes to making healthy eating realistic, no matter what your circumstances.

Freezing extra portions of meals such as stews, chili and curries can cut unnecessary cost from the food bill and save a lot of time and hassle. Freshly cooked food can be safely kept in the fridge in a covered container for up to 3 days, and in the freezer for up to 3 months.

Marinated Salmon with Stuffed Peppers recipe

  Marinated Salmon with Stuffed Peppers

Serves: 1
Preparation Time: 15 Mins
Cooks in: 30-40 Mins
Level: Easy


  • 50g feta cheese
  • 1/2 courgette
  • 1 bell pepper
  • 1 medium tomato
  • 2 sprigs of basil
  • 1 tsp harissa paste
  • 1 salmon fillet (approx. 140 grams)


  • Soak the noodles in some hot water for 10-15 minutes to soften them.
  • In a frying pan heat the oil over a medium-high heat, then add the garlic, ginger and lemongrass stick and fry for 3 minutes.
  • Add water and stock cube and bring to the boil.
  • Add chicken, thinly sliced carrot, pepper and the drained noodles and cook for 5 minutes or until chicken is cooked through.
  • Remove from heat and stir in remaining ingredients and leave to stand 5 minutes.
  • Remove the lemon grass and serve.

Healthy Cottage Pie

Serves: 2
Preparation Time: 15 Mins
Cooks in: 60 Mins
Level: Easy

eat for recovery healthy cottage pie



  • 240g lean beef mince
  • 2 medium carrots
  • 240g potatoes
  • 1/2 medium onion
  • 140g mushrooms
  • 1/2 medium broccoli head
  • 2 tbsp tomato puree
  • 2 tbsp Worcester sauce - anchovy free
  • 200g chopped tinned tomatoes


  • In a pan of boiling water cook the potatoes until soft, drain and mash them and then set them to one side.
  • Heat a splash of oil in a large deep frying pan over medium heat and add the diced onion and cook for 5 minutes or until soft.
  • Add in the beef mince and cook, stirring constantly, for 10 minutes or until browned.
  • Next, add the sliced mushrooms and cook for 5 minutes. Stir in tomato paste, tinned tomatoes and Worcestershire sauce and cook, stirring occasionally for 20 minutes or until liquid has evaporated.
  • Taste and season with salt and pepper.
  • Preheat oven to 220°C or Gas Mark 7 Spoon the mince mixture into an ovenproof dish and top evenly with mashed potato.
  • Bake for 20 minutes or until potato begins to brown. Serve with the remaining vegetables either steamed or boiled.


What's in the Fridge Surprise Curry

Serves: 1
Preparation Time: 5 Mins
Cooks in: 30 Mins
Level: Easy
Eat for recovery fridge curry


  • 1/2 onion medium raw
  • 60g brown rice
  • 70ml coconut milk - low fat
  • 1/2 vegetable stock cube - low salt
  • 1/2 juice of a lemon
  • 120 ml water
  • 3/4 tbsp Indian curry paste
  • 350gs left-over vegetables or pulses


  • Firstly cook the brown rice as instructed on the packet.
  • 15 minutes before your rice is ready add your sliced onion to a pre-heated saucepan with a splash of oil and fry for 30 seconds.
  • Turn down the heat and add in the curry paste and fry for 2-3 minutes to release the flavours.
  • Add in your left-over vegetables and/or pulses, coconut milk, stock cube and the water, stir well and bring to the boil and simmer for 10 minutes.
  • Strain your rice and put it on a plate.
  • Adjust the amount of curry paste to your liking and stir in your lemon juice just before serving your curry on the bed of rice.

Lentil and Spinach Curry

Serves: 1
Preparation Time: 5 Mins
Cooks in: 30 Mins
Level: Easy
Eat for recovery spinach and lentil


  • 4 sprigs fresh coriander
  • 120 g red lentils - dry/uncooked
  • 1/2 vegetable stock cube - low salt
  • 120g chopped tinned tomatoes
  • 70ml water
  • 70g frozen spinach
  • 50g brown basmati rice
  • 1/4 red onion
  • 3/4 tbsp Indian curry paste


  • Place the brown rice in a pan in cold water and cook as the packet instructs you to.
  • Heat a splash of oil in a wok, or deep-sided frying pan.
  • Fry onion until soft, add the garlic and fry for 1 minute. Stir in curry paste and gently fry for 1 minute.
  • Stir in tomatoes, stock cube, water and rinsed lentils, bring to the boil and reduce to a simmer for 10 minutes.
  • Stir in defrosted spinach and gently heat through.
  • Remove from heat, stir in coriander.
  • Serve on a bed of the brown basmati rice.

Baked Fish with Tomatoes, Herbs and Vegetables

Serves: 1
Preparation Time: 5 Mins
Cooks in: 30 Mins
Level: Easy
Baked fish


  • 140 g cod, hake or haddock
  • 3/4 medium courgette
  • 1/2 medium pepper
  • 3/4 medium carrot
  • 1 medium tomato
  • 2 sprigs fresh parsley
  • 3 sprigs lemon thyme


  • Preheat your oven to 180C/Gas mark 4.
  • In a large piece of oiled tin foil first place the sliced courgette, sliced peppers and sliced carrots.
  • Sprinkle over the de-stalked and roughly chopped fresh herbs and then place your piece of fish on top.
  • Then place a few slices of tomato on top of the fish and drizzle with a little olive oil.
  • Season it with a little pepper and sea salt.
  • Wrap the tin foil around the fish and place into your oven for 25-30 mins until the fish and vegetables are fully cooked.
  • Plate and serve.