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  • Top 3 recipes from the Liverpool FC kitchen
  • 1. Tagliatelle with tomato sauce
  • 2. Veggie-Burger
  • 3. Berry crumble

“Playing football requires a lot of endurance and strength. You get both if you take optimal care of yourself before and after a game,” explains nutrition coach Mona Nemmer from FC Liverpool. She wrote a book about it: Eat Like Champions.

We show three recipes from this book here: Pasta, burgers and crumble. What sets them apart: The right ratio between carbohydrates for energy, protein for strength and vitamins and minerals for health. Cook quickly!

Top 3 recipes from the Liverpool FC kitchen

1. Tagliatelle with tomato sauce

Pasta with tomato sauce is always a safe choice. Good source of carbohydrates for the post game meal.

  • 1 clove of garlic
  • 3 onions
  • 1 kg tomatoes, fresh
  • 2 sprigs of rosemary, fresh
  • 2 sprigs thyme, fresh
  • 4 tsp olive oil
  • 2 cans of tomatoes, whole
  • 1 tbsp brown sugar
  • 1 tsp sea/rock salt
  • 1 bag of tagliatelle

preparation

  1. Finely chop garlic, onions, fresh tomatoes and herbs.
  2. Heat olive oil in a large pot, add onions and garlic and sauté.
  3. Add canned tomatoes, sugar, rosemary, thyme and salt.
  4. Let the whole thing simmer on a low heat. To prevent the sauce from burning, stir occasionally. After about 90 minutes, the sauce has a shiny surface and the deep red of the tomatoes has turned orange.
  5. Now cook the tagliatelle according to the package instructions. The tomato sauce is also ideal for dishes like ratatouille or pizza.

2. Veggie-Burger

Burger is unhealthy junk food? Not this one with lots of important fiber from sweet potato, bulgur and kidney beans. Yummy!

  • 3 tsp sea/rock salt
  • 2 sweet potatoes
  • 75g bulgur or quinoa, cooked
  • 80 g kidney beans, drained
  • Pinch of salt + pepper
  • 1 sprig of rosemary, finely chopped
  • 2 THE Rapsöl

Ingredients for the burger

  • 1 Tomato
  • Lettuce leaves
  • 1 red onion
  • 1 bun

preparation

  1. Pre heat the oven to 180 degrees celcius. Sprinkle salt on the baking tray, place sweet potatoes on top and bake until soft.
  2. Wash tomatoes and lettuce. Slice the tomato and onion and toast the bun halves.
  3. Take the sweet potatoes out of the oven, carefully cut them open and let them cool.
  4. Remove the potatoes from their skins with a spoon. Mix with bulgur, then mix in beans and knead everything into a dough. Season with rosemary, salt and pepper. Form patties from the dough with your hands.
  5. Heat oil in a pan and fry the patties until crispy on both sides.
  6. Layer everything on top of each other and give the burger a great finish with a sauce of your choice.

3. Berry crumble

There is a healthy berry crumble for the sweet dessert. The classic flour/sugar sprinkles are replaced here with almonds and seeds.

Recipes for footballers: berry crumbleGetty Images

Ingredients for the filling

  • 250g strawberries
  • 250 g raspberries
  • 3 pieces red apples, peeled, chopped into small pieces
  • 1 teaspoon agave syrup
  • 1 vanilla bean

For sprinkling on top

  • 80 g almonds, ground
  • 50 g almond flakes
  • 50 g cashews, roughly chopped
  • 50 g sunflower seeds
  • 5 g pumpkin seeds

preparation

  1. Wash the berries, put them in a bowl with the apple pieces and mix with the agave syrup and the scraped out pulp of the vanilla pod.
  2. Instead of strawberries, raspberries and apple you can, for example: B. also use pears and rhubarb.
  3. Put the fruit mixture in a baking dish, sprinkle nuts and seeds over it and bake in the oven at 180 degrees for about 30 minutes.

Conclusion: With our ideas for pasta, burgers and crumble you have three new ideas for a balanced sports meal. All dishes provide you with all the important nutrients you need as a footballer.

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