Posts byVitality

Poached Chicken Breast with Summer Vegetables and Mustard Mash

“Being creative with simple ingredients results in a light, creamy sauce for this dish. The poaching ensures the chicken is nice and moist, the sauce is silky and comforting, and the seasonal vegetables provide colour and crunch,” says Michael Caines. Ingredients: Poached chicken 4 large skinless chicken breasts, or 6 smaller breasts 400ml chicken stock…
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Your 10 weeks to 10k running challenge

Never run a race before? Ready to achieve something you never thought possible? Here’s everything you need to know to boost your running progress and reach the 10k distance Taking on a running challenge can seem daunting, especially if you’re new to it. The good news is that running 10k is more achievable than you…
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Ricotta pancakes with strawberry compote and chocolate spread

“Using ricotta in these pancakes adds a lovely texture and enhanced savoury flavour. The homemade chocolate hazelnut spread is delicious and a handy one to have on hand for a sweet treat,” says Chantelle Nicholson.  Ingredients:  Ricotta pancakes 200g ricotta 2 eggs, separated 40g flour 1/2 tsp baking powder 50ml milk 2 tsp butter  Chocolate…
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Coconut mousse with passion fruit and roasted pineapple

“This is a light, yet satisfying vegan pudding, that combines tropical flavours of pineapple, coconut and passionfruit. Using aqaufaba (chickpea water) to make the mousse, as opposed to egg white, also utilises a byproduct that normally is not used,” says Chantelle Nicholson. Ingredients:  Roasted pineapple 50g coconut sugar 1/2 nutmeg, finely grated 1/2 tsp table salt 25ml water…
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Let’s go: 20-minute workout challenge

No time? No problem! These super-quick workouts from Virgin Active tone muscle in less than 20 minutes a day. “The beauty of short, sharp workouts is that they activate all the main muscle groups and energise the body, leaving you feeling invigorated and ready to face the day,” says Hannah Davies, a master trainer at…
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The energising menu: 7 dishes to give you a boost

Whether you’re struggling with the 4pm slump or relying on sugar and caffeine to kick-start your morning, we’ve teamed up with Ocado to bring you these 7 energy-boosting dishes that’ll keep you motivated all day. What’s more, you can click on the link under each recipe to quickly shop for the ingredients on the Ocado site. Get…
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Banana yogurt pots with sticky date caramel

Get your sweet fix from these banana yogurt pots with sticky date caramel. Dates are perfect for a hit of unrefined natural sweetness – they’re great for on-the-go energy or served as a healthier dessert. Serves: 4 Prep time: 8 minutes Cook time: None Ingredients: 250g dates, chopped and pitted 100g pecans, roughly chopped 2…
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Baked paprika eggs

Protein helps you feel fuller for longer, making this baked paprika eggs recipe from Ocado the perfect energy fuel for breakfast. Serves: 4 Prep time: 10 minutes Cook time: 20 minutes Ingredients: 1 tsp olive oil 1 red pepper, sliced 2 garlic cloves, crushed 1 mild red chilli, finely chopped 2 tsp smoked paprika 800g…
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Chocolate coconut date bars

Swap your afternoon choccie bar for these chocolate coconut date bars. As well as being refined sugar-free, they contain sunflower seeds for an extra hit of vitamins and minerals. Makes: 16 bars Prep time: 15 minutes Cook time: None Ingredients: 360g medjool dates, pitted 100g cacao powder 60g desiccated coconut, plus extra to sprinkle 30g…
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Spicy Moroccan lamb stew

What could be more motivating this January than a bowl of warming, spicy Moroccan lamb stew? Make a big pot to see you through the week. Sweet potatoes are super filling – and, unlike ordinary spuds, they also provide one of your 5-a-day. Serves: 4 Prep time: 15 minutes Cook time: 2 hours Ingredients: 2…
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Coconut chicken curry

This colourful chicken coconut curry will give you a boost with uplifting spices such as turmeric and ginger, plus coconut and almond flakes for added punch. Serves: 4 Prep time: 10 minutes Cook time: 25 minutes Ingredients: 1 onion, chopped 2 cloves garlic 15g ginger root, peeled 30g coriander, stalks and leaves chopped 1 tbsp…
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6 ways to avoid a running injury

Take a look at our tips to start running on the ‘right’ foot and get to the finish-line pain-free Thoughts of sustaining an injury disturb many runners and you may have heard exaggerated horror stories about ongoing knee niggles and inflamed ‘IT’ bands. If you’re new to running or a seasoned runner preparing for a…
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13 reasons to join your local parkrun

parkrun turned 13 years old this year! To celebrate #parkrun13, we’ve got 13 reasons why you should join your local parkrun 1. It can make you happier Physical exercise releases lots of lovely endorphins to help boost your mood and protect your brain from stress-induced depression, say researchers at Sweden’s Karolinksa Institute. 2. It’s on…
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Steamed salmon with cauliflower and saffron couscous

This stunning steamed salmon recipe from Michael Caines is marinated in dangerously addictive spiced mayonnaise. The succulent, rich fish is served on a bed of saffron couscous and delightfully crisp cauliflower. Ingredients: 4 salmon fillets, skinned and boned 10g fennel seeds (1 heaped tablespoon) 10g cumin seeds (1 heaped tablespoon) 55ml extra virgin olive oil…
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15 foods that taste amazing in autumn

Our three Great British Chefs share their favourite seasonal autumn ingredients to cook with now From comforting berry crumbles and tender game roasts to delicious root vegetables and earthy wild mushrooms, the autumn harvest offers some of the best ingredients for warm and comforting dishes. What could be better to get you through the cold…
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Joe Root’s #MySummerGoal journey

English cricket captain Joe Root shares his active goal for the summer and his advice for keeping your head in the game How do you go from practicing on the driveway at five years old to captaining the English cricket team? We share the secrets to Joe’s success and his tips on how to stay motivated…
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Jonny Wilkinson’s #MySummerGoal journey

As one of the world’s best rugby union players, Jonny Wilkinson is used to pushing himself to the limit. Read his advice on why you should celebrate every achievement and live more in the moment Since retiring from rugby, Jonny is setting himself new challenges to stay active. Having learnt so many gems of wisdom…
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Ellie Simmonds’ #MySummerGoal journey

Record-breaker Ellie Simmonds knows the significance of focusing on a goal – she shares why her motivation is all between the ears and her latest summer target To celebrate the launch of #MySummerGoal, we’ve teamed up with five-time Paralympic champion Ellie to find out her tips on staying driven and her latest personal goal. Watch…
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Pan-roasted salmon with new potatoes, baby leaf salad, avocado and tomato salsa

Ingredients: 200g new potatoes Extra virgin olive oil 150g peas 400g broad beans 1 bunch of asparagus 1 avocado, ripe 1 lemon, juiced 1/2 small red onion 2 vine-ripened tomatoes 1 tbsp of coriander, chopped 8 quail eggs, to serve 4 salmon fillets, skinless and boneless Mixed salad leaves, to serve Method: Simmer the potatoes in salted…
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The truth about salt

Dr Ben Kelly, Head of Preventative Medicine at Nuffield Health, explains why some salt is necessary in our diets and how we can can take control of our daily intake Just as sugar has been demonised in the media over the years, salt has frequently been linked to high blood pressure and an increased risk of stroke and…
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Caramelised parsnip and coconut soup with parsnip bhajis

“Caramelising root vegetables really enhances their flavour and in this soup the parsnip has a lovely sweetness and nuttiness. It’s rich and comforting but doesn’t contains dairy or anything other than natural vegetable ingredients. The bhajis are a great ‘support act’ too!” says Chantelle Nicholson. Ingredients: For the parsnip and coconut soup 2 tbsp coconut…
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Vegan pumpkin meringue pie

“This dish tastes great and has just three components: the pastry, the pumpkin custard and the Italian meringue. It’s also wondrous to make meringues using a by-product such as the liquid from a can of chickpeas. It’s a perfect pudding for the colder months with a hint of spice,” says Chantelle Nicholson. Ingredients: For the vegan…
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Ask our experts: how can running help my mental wellbeing?

You asked. We answered. We put our parkrunners’ most pressing questions to our team of experts including psychologists, orthopaedic surgeons and physiotherapists  Q: How does running relieve stress? A: Research has demonstrated that running can help with a certain type of brain function called neurogenesis. This is the process by which our brains create new neurons and make new…
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Ask our experts: how do I improve my running technique?

You asked. We answered. We put our parkrunners’ most pressing questions to our team of experts including orthopaedic surgeons, physiotherapists and psychologists Q: How important is flexibility for a good running technique?  A: Running is a complex movement that requires multiple joints and muscles to work together at the same time. Flexibility is definitely an important component…
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