Food is particularly important to that, so, first team nutritionist Tom Parry has worked with Manchester City’s Official Partner Gatorade to share a series of healthy recipes for you to make at home.
Suitable for all the family, Tom will provide a step by step guide for each dish, as well as revealing the nutritional benefits of various ingredients and how they can help you maintain a healthy lifestyle.
First up is a lentil dhal with crispy slaw, a wholesome, filling and vegan carb hit, loaded with veggie protein.
And with spices such as turmeric, ginger and chilli - all of which provide anti-inflammatory benefits - it’s a great way to sneak extra nutrients into meals for children.
Ingredients
Dhal (serves four)
- 1 tbsp coconut oil
- 2 medium onions, diced
- 4 garlic cloves, diced
- 5cm piece of fresh root ginger (unpeeled if organic), finely chopped
- 1 tbsp ground turmeric
- 1 tsp chilli powder (or to taste)
- 500g dried red lentils, rinsed and drained
- 1 x 400ml tin of low-fat coconut milk
- 1 litre vegetable stock
- Juice of ½ lemon or lime, or 2 tbsps apple cider vinegar
- 2 tsps tamari
- 2 handfuls of fresh coriander, leaves and stalks chopped
- 1 tbsp sesame seeds
For the slaw
- 1 medium white or green cabbage, leaves shredded (I used 2 large Pak Choy)
- 1 handful of fresh coriander, leaves and stalks chopped
- Juice of ½ lemon or lime
- 1 tbsp apple cider vinegar
- 1 tbsp extra virgin olive oil or flaxseed oil
- Sea salt and black pepper
Method
Step 1
Melt the coconut oil in a large saucepan over a medium heat. Add the onions and fry, stirring now and then, for 8 minutes until softened. If the onion catch or dry out try adding a splash of water instead of more oil.
Step 2
Add the garlic to the pan with the ginger, turmeric and chilli powder. Fry for a further minute, stirring to prevent the mixture catching on the bottom of the pan (another splash of water maybe needed).
Step 3
Tip in the lentils and add the coconut milk and stock. Turn up the heat, then stir, cover with a lid and cook at a medium simmer for 20-25 minutes until the lentils are tender. Add a little more broth or water if you like a soupier dahl.
Step 4
While the dahl is cooking, make the slaw. Mix the dressing ingredients in an empty jam jar. Toss the cabbage and herbs in the dressing and season with salt and pepper.
Step 5
A couple of minutes before you finish the lentils add the lemon/lime juice or vinegar to the dhal, season with the tamari and salt and pepper to taste and sprinkle over the coriander and sesame seeds. Serve with the slaw, either on the side or spooned on top.
