HEALTHY HEAVY-HITTERS

It may still be the off-season, but that shouldn't mean you take your foot off the nutritional pedal! Here's how to stay on track

- KATE PERCY 

Time to take a break? Having some 'down time' from training is a must as it will restore your motivation as well as give your body some well-earned recovery time.

A break from the shackles of your training routine means you can relax a bit with your diet, too. You do want to be in good shape for the start of the new season, however, so I'm not suggesting hitting the mojitos and getting takeaways every night! Instead, focus on the foods that you know are good for you, e.g: wholegrain, nutrient-dense carbs such as brown rice, oats, and lentils to maintain steady blood sugars, reduce hunger pangs and keep your gut healthy; starchy vegetables, such as sweet potato and butternut squash provide a low-fat boost of superfood antioxidants and minerals for tip-top health; high-fibre, low-calorie and nutritious fruits (oranges, pears, apples, berries) and vegetables (kale, broccoli, winter chard) will also keep you fuller for longer; quality protein such as eggs, oily fish, beans and dairy together with slow-releasing carbs to help sustain your energy levels even more, and keep muscles, bones, hormones and metabolism healthy.

So, with all that in mind, here are this month's recipes. Enjoy! Firstly, these Lamb chops with puy lentils and green beans give you a delicious and balanced meal. Puy lentils are low GI, an excellent source of protein, and vitamin B1 and minerals, especially iron and magnesium. Due to their high soluble fibre content, lentils are digested very slowly and are brilliant for maintaining stable blood glucose levels.

Next up a delicious Steak and eggs with sweet potato rösti recipe that provides quality protein beautifully balanced with some nutrient-rich carbohydrates.

This Salmon ceviche with pink peppercorns, lime and ginger is simple, stylish and super quick to prepare. It's also a great source of protein and healthy fats.