This is a big calorie recipe full of goodness and winter warmth.

Sweet Potato

The sweet potato gives a good carbohydrate content, important for topping up the carbohydrate stores before or after training. Sweet potato is lower on the index than normal potatoes and will be slow releasing into your carbohydrate stores throughout the day or night.

It is a good source of beta carotene a precursor to vitamin A and a good source of C, B1, B2, B3, B6 and many minerals. It also acts as antioxidant to help recover from oxidative damage that occurs through aerobic training. With the additional fat content it will aid absorption of the vitamin A.

Plus, it’s rich in fibre to keep your digestive system working.

Watch out for the spices though and don’t train within a few hours of eating.


The teriyaki salmon is also loaded with goodness. Salmon is an oily fish that is full of omega-3 fish oils. About half of the omega-3 fat is provided in the form of EPA and DHA (docosahexaenoic acid). The amounts of EPA and DHA that are in salmon are unusually high among commonly eaten foods.

In addition to this high concentration of omega-3 fats is the relatively small amount of omega-6 fats, and its outstanding ratio of omega-3 to omega-6. Four ounces of salmon will typically contain less than 1/2 gram of omega-6 fat, for an omega-3 to omega- 6 ratio of approximately 5.5 to 1.

This has great health benefit as the body requires more omega 3 than 6. Only walnuts and flaxseeds provide more balance. The omega 3 (alphalinolenic acid) is a de-saturated fat that the body accesses to make prostaglandin hormones, which look after the immune system, the cardiovascular and nervous system.

Omega-3 fats are essential fats, which means the body cannot make them therefore must be ingested. The body
makes our hormones by accessing the de-saturation points and de-saturating it further. It will help keep you functioning well and aid recovery from training.

Among its vitamin and mineral content, salmon also contains vitamin D for bone health, with a good portion providing as much as 128 per cent of your RDA.


Serves 4

Sweet potato curry:

  • 1 tsp coriander seeds
  • ½ tsp mustard seeds
  • 4 cardamom pods
  • 1 tbsp vegetable oil
  • 1 large shallot, finely diced
  • 1 tsp mild curry powder
  • 800g sweet potatoes, peeled and cut into chunks
  • 100ml chicken stock
  • 400ml coconut milk
  • 1 bay leaf


  • 4 tbsp teriyaki sauce
  • Juice of 1 lime
  • 1 large red chili, deseeded and finely chopped
  • 4 sprigs coriander leaves
  • 4 salmon fillets
  • 1 tbsp vegetable oil


1) Crush the coriander, mustard and cardamom in a mortar and pestle. Preheat a heavy-bottomed pan, add the crushed spices and roast until they release their aroma. Then add the oil and shallots and sauté until soft and golden.

Add the curry powder, stirring for a further minute. Add the remaining sweet potato curry ingredients and simmer gently for 20-25 minutes, until the sweet potatoes are soft.

2) While the curry is simmering, combine the teriyaki, lime, chili and coriander in a shallow dish. Add the salmon and marinade for 10-15 minutes.

3) Just before you are ready to eat, preheat a frying pan to high. Remove the salmon from its marinade, pat dry with kitchen paper. Add the oil to the pan and sear the salmon, skin side down, for 3 minutes. Carefully turn the fillets over and sear for a minute.

4) Serve with sweet potato curry and sticky rice.