Salmon Pasta Bake - the perfect meal to eat before your next hike.
By Michele Michel
Looking for a quick, nutritious pre-hike meal?
When preparing for a trek we work on our fitness and getting our gear right - but don’t forget nutrition will play a role in energy levels and recovery time. If you have a big day or multi-day hike approaching, you need to think about what you eat before, during and after your hike.
Leaving it up to your Diamonds guides to prepare is always a good option!
It’s all about balance. Balancing protein, carbohydrates, and fats.
Whilst protein and fat can provide the necessary energy for physical activities- it is carbohydrates that will provide the fastest energy source. It is stored as muscle glycogen, which is used to fuel us, it is essential. Protein can then be used for it does best- repairing and building muscle.
Look for high-quality carbs eg Whole grain pasta, quinoa, wild rice, oats, sweet potato, chickpeas, kidney or black beans, any vegetable. Look for low fat, lean sources of protein such as white fish, salmon, skinless chicken, legumes, and tofu.
Try this quick and easy Salmon Pasta Bake the night before your next big day out.
Each serving provides:
1587 KJ of energy, 24 g of protein, 47 g of carbohydrates, 11.5 g of fat, 7g fibre…and is also a source of Calcium, Magnesium, Potassium, Iron, Zinc, Vit A, Vit C, B3 B9, B12, Vit D, Vit E and Vit K.
(serves 6)
Ingredients
300g wholemeal penne pasta
500g cauliflower, cut into florets
1 tbsp olive oil
1 brown onion, finely chopped
2 large garlic cloves, crushed
1 can diced tomato
1 punnet cherry tomatoes- halved
2 tsp balsamic vinegar
415g can red salmon, drained, flaked (or pink salmon or tuna)
60g baby spinach
100g fresh ricotta, crumbled
30g finely shredded parmesan
Method
1. Preheat the oven to 200°C/180°C fan-forced. Cook the penne in a large saucepan of boiling water for 7 minutes, adding the cauliflower for the last 3 minutes of cooking. Drain well.
2. Meanwhile, heat the oil in a large, deep frying pan over medium heat. Add the onion and cook, stirring, for 5 minutes or until soft. Add the garlic and cook, stirring, for 30 seconds. Add the tomato and balsamic vinegar. Season.
3. Combine the tomato mixture, pasta, cauliflower, salmon and spinach in a 3L (12 cups) baking dish. Dot with ricotta and sprinkle with parmesan. Bake for 15 minutes or until the cheese is melted. Sprinkle with basil leaves.
4. You can spice it up if you like- try adding a squeeze of lemon juice, toasted pine nuts, a sprinkle of chilli flakes, and some chopped olives or jalapenos.