While this meal is full of plant nutrients, you can also add some grilled tofu for a low-fat complete vegetarian protein choice and/or a side of chickpeas for some extra carbohydrates.

Ingredients (serves two)

200g of mixed salad leaves
1 large orange pepper
1 medium courgette
150g of chestnut mushrooms
1 large red onion
20g of grated parmesan
1 clove of crushed garlic
4 tbsp of olive oil
1 tbsp of wholegrain mustard
20g of fresh basil, finely chopped
10g of fresh oregano, finely chopped
Pinch of salt and pepper

How to make it

1  Wash and dry all the vegetables.
2  Cut the onion into rings, the vegetables into slices, and season with salt and pepper.
3  Heat the olive oil in a grill pan and grill the vegetables on both sides until soft.
4  Make the salad dressing by mixing the olive oil, mustard, garlic, basil and oregano.
5  Put the salad leaves on a plate and sprinkle with the dressing. Then add the grilled vegetables and top with a sprinkling of parmesan cheese.

Why this recipe is good for rowers

Nutritionist Jacqueline Birtwisle says: “This grilled salad contains lots of healthy phytonutrients – plant nutrients – including polyphenols. However, about 90% of dietary polyphenols escape absorption in the small intestine and are subsequently made available to the body by the actions of the gut bacteria in the colon.

“Interest in polyphenols in the recovery of muscle after intense exercise is ongoing. Mechanisms, timing and optimal amounts needed are not yet known, but including plenty of plants – e.g. fruits, vegetables, herbs, spices, black tea, green tea, coffee and cocoa – is widely accepted as being essential in a healthy athlete’s diet.”