Side Kick BY JANE TUNKS Man does not live by meat alone. We guarantee that our eight mouth-watering side dishes will make your boring steak and chicken breasts more palatable ROASTED ASPARAGUS Makes four servings >> 450 g asparagus >> 1 Tbsp. extra-virgin olive oil >> Salt to taste Preheat oven to 450?F/230?C/ Gas mark 8. Trim asparagus by holding the stem end and bending the spear until it snaps. With a sharp knife, peel spears up to the flower bud. Place asparagus in a roasting dish and drizzle with olive oil, tossing to coat. Season with salt to taste. Place dish in oven and roast 15 minutes or until golden brown. Serve immediately. NUTRITION FACTS (per serving): 60 calories 2 g protein 5 g carb 3.5 g fat, 2 g fibre EAT WITH MEAT | Mushrooms and asparagus are low in carbs and best eaten at the end of the day SAUTÉED WILD MUSHROOMS Makes four servings >> 1 Tbsp. extra-virgin olive oil >> 2 shallots, finely chopped >> 3 cloves garlic, finely chopped >> 450 g assorted mushrooms, such as shiitake, oyster and cremini (white mushrooms may be substituted) >> 2 tsp. dried thyme >> 1⁄2 tsp. salt >> 1⁄4 tsp. pepper >> 50 ml cup fat-free chicken stock Heat oil in a large nonstick frying pan over medium heat. Add shallots and garlic and cook until soft, about three minutes. Add mushrooms, thyme, salt and pepper. Cook, stirring occasionally, for 10 minutes or until mushrooms are tender. Add chicken stock and raise heat to high. Cook until stock is absorbed, about 30 seconds. Serve immediately. NUTRITION FACTS (per serving): 90 calories 6 g protein 12 g carb 3.5 g fat, 2 g fibre GINGERED CARROTS Makes four servings >> 450 g. baby whole carrots >> 40 ml water >> 1 Tbsp. ground ginger >> 11⁄2 Tbsp. honey >> 1 Tbsp. extra-virgin olive oil Place carrots in a medium saucepan and add water. Bring to a full boil over high heat. Reduce heat to medium, cover pan and simmer five minutes or until tender. Drain in a colander. In a small bowl blend ginger, honey and oil. Remove carrots to a serving dish and pour ginger sauce over them. Serve immediately. NUTRITION FACTS (per serving): 100 calories 1 g protein 17 g carb 4 g fat, 2 g fibre POST-WORKOUT PUSH Right after training, your goal is to push carbs into your body. Eat these dishes along with a potato and lean protein SPICY CORN Makes four servings >> 450 g frozen corn >> 85 ml water >> 1⁄2 to 1 finely chopped jalapeño, depending on desired level of spiciness >> 4 g chopped coriander >> Salt and pepper to taste Place corn in a medium saucepan and add water. Bring to a full boil over high heat. Reduce heat to medium, cover pan and simmer three minutes or until tender. Drain. Remove to a serving dish, add jalapeño and coriander, and toss to coat. Season with salt and pepper to taste. NUTRITION FACTS (per serving): 100 calories 3 g protein 24 g carb 1 g fat, 3 g fibre FIBRE FLAVOUR | These recipes have at least 5 grams of fibre per serving. You can eat them any time (but allow time to digest them before hitting the gym) SPICY BLACK BEANS Makes four servings >> 2 tins black beans (450 g each) >> 1 Tbsp. olive oil >> 6 cloves garlic, finely chopped >> 6 spring onions, finely chopped >> 1–2 finely chopped jalapeños, depending on desired level of spiciness >> 1 tsp. ground cumin >> 250 ml fat-free chicken stock >> Chopped coriander Rinse beans in a colander and drain. Heat oil in a large saucepan over medium-high heat. Add garlic, onions, jalapeños and cumin and sauté 30 seconds. Add beans and chicken stock; simmer five minutes. Blend half of bean mixture to a thick, chunky texture. Return mixture to pan and stir. Serve immediately, sprinkling with coriander to taste. NUTRITION FACTS (per serving): 170 calories 9 g protein 32 g carb 3.5 g fat, 11 g fibre MINTED PEAS Makes four servings >> 450 g frozen peas >> 120 ml water >> 11⁄2 Tbsp. butter >> 4 g minced mint >> 1⁄2 tsp. salt >> 1⁄4 tsp. pepper Place peas in a medium saucepan and add water. Bring to a boil over high heat. Reduce heat to medium, cover pan and simmer four minutes or until tender. Drain in a colander. In the same pan, melt butter over medium heat. Add mint, peas, salt and pepper and cook, over low heat, for two minutes or until heated through. NUTRITION FACTS (per serving): 130 calories 6 g protein 16 g carb 4.5 g fat, 6 g fibre FRUIT TIME | Take advantage of the season’s fresh fruits, which are full of powerful antioxidants. You can eat fruity dishes right before working out or first thing in the morning as part of your breakfast HAWAIIAN KEBABS Makes four servings >> 1 papaya >> 1⁄2 pineapple >> 1 mango >> 1 banana Peel and cut fruit into half-inch pieces, then thread onto four wooden skewers. Serve immediately or refrigerate up to two hours. NUTRITION FACTS (per serving): 130 calories 1 g protein 32 g carb 1 g fat 4 g fibre MIXED BERRY SALAD Makes four servings >> 450 g mixed berries, such as blackberries, blueberries and raspberries >> 2 tsp. honey Rinse and drain berries, then pour into a bowl, drizzle with honey and turn to coat. Serve immediately or refrigerate up to three days. NUTRITION FACTS (per serving): 70 calories 1 g protein 20 g carb 0.5 g fat 6 g fibre M&F Jane Tunks is a food writer who lives in San Francisco.

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