with Lisa Middleton - Advanced Sports Dietitian

Staying Healthy and Well

  • With most of us spending more time at home right now, there’s no better time than now to focus on our nutrition habits.  With more time on our hands, that means more time to cook, and perhaps an opportunity to learn how to cook a new recipe or two.
  • Even though we aren’t training in the same way, nutrition is important for all of us at this time to keep healthy and well.
  • There are no magical foods that will prevent viruses and flu, but by eating plenty of fresh fruit and vegetables, wholegrains, lean protein, nuts/seeds we will be giving our bodies the best chance to feel good both mentally and physically during this time.
  • If you are not a big lover of vegetables, try eating them in different ways.  A green smoothie is a great way to pack in a few serves of veggies in an easyto-drink form.  Or try a green soup, like broccoli or pea, as the weather gets cooler.
  • If you are finding it difficult to get to the shops for fresh fruit and vegetables, remember that frozen are just as good for nutrition.
  • Colours are key when it comes to fruit and veg – like this stirfry recipe that could use whatever vegetables you have at home.
Lisa Middleton

Chicken stir-fry

This delicious stir-fry cooks in minutes and is a great way to get your daily serves of vegetables – and you can use different vegetables according to taste.

Recipe from ‘Super Food for Performance in Work Sport and Life’ by Lisa Middleton

Serves 3-4

  • 1 tbsp oil
  • 1 garlic clove, crushed
  • ½ onion, sliced
  • 600g/1.3 lb skinless chicken breast fillet, sliced
  • ½ red capsicum (pepper), sliced
  • 1 small head of broccoli, cut into florets and stems sliced
  • 1 small bunch of bok choy, leaves separated
  • 1 cup/120g mushrooms, sliced
  • ¼ cup/60ml soy sauce
  • ¼ cup/60ml chicken stock
  • 2 tbsp oyster sauce
  • 2 tbsp chopped fresh coriander (cilantro)
  • 1 red chilli, sliced (optional)
  1. Heat the oil in a wok, add the garlic and onion and cook until the onion is translucent.  Add chicken and stir fry for a few minutes or until browned.
  2. Add capsicum, broccoli and bok choy. Cook for 2-3 minutes.
  3. Add mushrooms, soy sauce, stock and oyster sauce and cook for a further few minutes.
  4. Stir in the coriander and sliced chilli, serve immediately with brown rice.