When looking at your own nutrition or a clients nutrition it is always important to have a good idea of the how much, protein carbs and fat is in each meal.
- current body composition
- training program
- how fast they want results
- what their goals are (fat loss, muscle building)
Often clients will ask us what we think of a particular meal “Is it any good?’
We’ve also given you access to the spreadsheet that we use for calculating the macros so you can check your favorite meals.
We are going to produce some recipes from Will Carvalho. Will works as a Chef at 41 Portland Place in London but also works with the Brazilian Womens Football team and lots of the age group teams. Sounds like a good gig to us. He is seriously interested in sports and nutrition and has just started our Practical Sports Nutrition Course
Will says that…
When travelling with the Brazilian Ladies National Football Team, this is always on the menu, we couldn’t go without this dish wherever we were Switzerland, Cardiff, London to Tokyo it was always a winner!
It’s a simple dish to make rice, beans and meat (rump steak in this case)
It’s a very balanced dish, fortunately, besides being inexpensive, rice and beans is a very nutritious dish. It provides protein and carbohydrates, plus iron, vitamin B, calcium, lysine and amino acids. With the addition of a small amount of fruit or vegetable (primarily for vitamin C content) one could survive a lifetime on a diet of rice and beans as it provides the complete range of amino acids..
Brazilian Black bean stew
500g dried black beans, picked over and well-rinsed
2 – bay leaves
60 ml olive oil
1 large yellow onion, finely chopped
2 green onions, finely chopped
12 cloves chopped garlic
15g chopped fresh coriander
1 1/2 teaspoons sea salt
3/4 teaspoon freshly ground black pepper
1 Place beans in a slow cooker set on HIGH ( slow cooker is preferable but you can cook in a large saucepan on top of the stove). Add boiling water to cover beans by at least 3 or 4 inches, and add bay leaves.
Cook, covered, about 1 hour and 15 minutes, then reduce heat to LOW. Cook, covered, until very soft, about 2 hours, stirring occasionally and adding more water if needed. You can use tinned beans if you like.
Reserve both cooked beans and their liquid.
2 Heat oil in a large, deep sauté pan over medium heat. Add onion and cook slowly, stirring often, until soft and golden brown, about 8 minutes. Reduce heat to medium-low, and remaining ingredients. Sauté about 1 minute.
3 Add onion mixture to beans in the slow cooker; stir well. Set temperature to very LOW and let beans cook 1 hour.
Serves 6 people
500g long-grain rice
water, to cover (see below)
1 chopped onion and 1 garlic clove
1 WASH THE RICE: Rinse under running water, rubbing the grains together between the palms of your hands; continue this rinsing until the water runs fairly clear. THIS WILL TAKE A COUPLE MINUTES; DON’T RUSH THIS MOST IMPORTANT STEP!
2 In a hot sauce pan sweat off the chopped onions and the chopped garlic clove in a drizzle of olive oil, add rice,
add water to 1/2-inch above the rice; put on high heat.
Stay in the area — don’t fall asleep — PAY ATTENTION! As soon as it boils rapidly, reduce heat to medium/low and keep simmering for 10 minutes. DO NOT PEEK. DO NOT OPEN THE LID. Remove pot from burner but STILL DO NOT OPEN THE LID; let the rice rest undisturbed for five minutes.
Fluff the rice with a pair of chopsticks before serving.
6 rump steaks, 150 grams each
You can either grill or fry the steaks in olive oil, I normally serve them well done to my players, finished them in the oven at 180 degrees for at least 10 minutes.
You can also garnish this dish with some orange slices and serve with a fresh green salad or mixed green veg.