"This Asian-inspired dish is an impressive one to serve up to friends and family. The tastes are amazingly fresh with a satisfying crunch, too," says Christian Coates.
Health: Ginger is a potent antibacterial agent and so is great for maintaining immunity.
Sport: This dish is high in vitamin B12, which can help prevent megaloblastic anaemia – a condition that would reduce a person’s endurance capacity.
Ingredients - SERVES 4
60g (2 ¼ oz) carrots
100g (3 ½ oz) asparagus
10g (⅓oz) red chilli
40g (1½ oz) spring onions (scallions)
40g (1½ oz) baby corn
85g (3¼ oz) raw black rice noodles (340g/12oz) cooked weight)
1 tsp coconut or rapeseed (canola) oil, for stir-frying
200g (7oz) duck breast, cut into strips
40g (1½ oz) baby leaf spinach
40g (1½ oz) edamame
85g (3¼ oz) sugar snap peas
5g (⅛oz) mixed white and black sesame seeds
5g (⅛oz) mint leaves, picked
10g (⅓oz) pickled ginger, cut into matchsticks
40g (¼ cup) cashew nuts
FOR THE GINGER AND SOY DRESSING (MAKES A JAR FULL):
85g (3¼ oz) stem (preserved) ginger in syrup
5 tbsp lemon juice
A thumb of fresh root ginger, peeled
5 tbsp soy sauce
150ml (⅔ cup) extra virgin olive oil
Using a vegetable peeler, peel the carrots and then once peeled use the peeler to make carrot ‘ribbons’, allowing them to fall into a large bowl.
Take the woody bottoms off the asparagus and, again using a peeler, turn into asparagus ribbons, adding to the bowl as before.
Slice the red chilli on an angle and do the same with the spring onions (scallions) and baby corn and pop into the large bowl.
Make the dressing. Blitz the stem (preserved) ginger with the lemon juice and pass through a sieve (strainer); if you don’t have a high-speed blender then grate the ginger first. Next, add the soy sauce and oil and mix together. Set aside. (The dressing recipe makes more than you need so freeze the leftovers in ice cube trays and then, in future, defrost one ice cube for enough salad dressing for this recipe.)
Bring a pan of water to the boil and cook the noodles for 8 minutes. Meanwhile, start to cook the duck. Add the oil to a large frying pan (skillet) or wok and stir-fry the duck for 2 minutes.
When the noodles are cooked, drain and mix with the prepared vegetables and add the other ingredients, with 1 tablespoon of the dressing going on last. Mix well together and divide between four bowls and top with the cooked duck.
Burn: Follow the above recipe, but instead of using black rice noodles make courgette (zucchini) ‘noodles’. Take 50g (1 ¾ oz) courgettes (zucchini) and spiralise them using a Japanese vegetable turning machine (mouli) or a spiraliser; you can buy them at all good cook shops.
Build: Follow the above recipe, but finish off with an extra topping of roasted sweet potato and cashews per portion. So, before you start the above recipe, preheat the oven to 200°C/ 400°F/gas mark 6. Roast 50g (1.oz) sweet potato, cut into cubes and tossed in a little sunflower oil for 20 minutes. Mix with 20g (scant ¼ cup) cashew nuts and scatter on top.
Fitness Gourmet: Delicious Recipes for Peak Performance at Any Level by Christian Coates. Photography by Yuki Sugiura. Published by Jacqui Small, £25.