Anytime Meals are for when you haven’t trained before eating. They are high in protein and healthy fats, with your carb intake coming from vegetables and fibrous fruits, the ‘Always Carbs’.
The recipes in the Anytime Meals chapter can be eaten for lunch and dinner on rest days.
They should also be eaten on training days when you haven’t yet trained. For example, if you are training after lunch, you would eat an Anytime Meal for lunch.
With all the Anytime recipes, you can always add a portion of Sometimes Carbs and make it a post-training meal when your body needs more energy. I have made suggestions for what might work well throughout, but of course you can choose whatever you like (see page XXX for more ideas).
A meal with an energy-lifting kick. Cayenne pepper benefits your gut, and studies have suggested it may speed up your metabolism, aid your digestion and promote heart health. So why not add some quality spice to your life!
1 tsp coconut oil or cold-pressed rapeseed oil
180g seabass fillets (1–2, depending on size)
salt and pepper
½ a courgette, chopped into chunks
70g spinach, washed
1 red pepper, deseeded and finely sliced
3 cherry tomatoes, halved
¼ a red onion, finely chopped
1 tbsp salsa (see Sauces )
1 tsp cayenne pepper
a handful of fresh basil, leaves and stalks, finely chopped
Post-training option: Mix some nutty barley (see Sometimes Carbs ), in with the red pepper salsa.
My dear friend Saffron lives in Indiand whenever she and her husband come to London they stay with me and my daughter Raven. Thanks to them I have learned some extremely yummy combinations. Vikings love fusion, and this vegetarian stir-fry is a favourite.
1 tbsp sesame oil
2 cloves of garlic, finely chopped
a thumb-size piece of ginger (approx. 2½cm), grated
100g tofu, chopped into 1½cm cubes
1 medium carrot, finely sliced into strips
2 Portobello mushrooms, roughly chopped
1 pak choi, roughly chopped
3 tbsp soy sauce
1 tsp raw honey
70g spinach, washed
1 tsp sesame seeds
Post-training option: Rice or egg noodles make an excellent addition (see Sometimes Carbs for cooking instructions). Add a splash more soy sauce and an extra drizzle of honey, if you like.
Who can resist grilled halloumi? I know I can’t! Especially when it’s combined with soft shallots and tangy spices, as here.
1 large chicken breast, chopped into bite-size pieces
1½ tsp Cajun spice
½ tsp paprika
1 tsp coconut oil or cold-pressed rapeseed oil
½ a shallot, finely chopped
80g halloumi, chopped into 1cm chunks
6 closed-cup mushrooms, roughly chopped
4 cauliflower florets, roughly chopped
70g spinach, washed
salt and pepper
Post-training option: Add 150g of organic tinned butter beans: just add them to the pan at the same time as the mushrooms and stir to warm through.
Veggie option: Remove the chicken and instead add some organic firm tofu. Cut the tofu into 1cm cubes, then cook in the same way as the chicken, marinating and frying for 7–10 minutes.
Crunchy, filling and packed with vitamin C, cauliflower rice tastes fantastic and is an easy way of adding more veg to your diet. The turmeric and curry powder make it really flavourful and satisfying, turning the cauliflower pieces a brilliant vibrant yellow. A meal to make you go for gold!
1 whole cauliflower, trimmed and roughly chopped
1 tsp coconut oil
1 tsp turmeric
1 tsp medium curry powder
salt and pepper
½ a red pepper, chopped
5 spring onions, chopped
3 cherry tomatoes, halved
1 large cooked chicken breast
½ an avocado
a spoonful of sheep’s milk yoghurt (optional)
Post-training option: 15 minutes into the cooking time, mix 150g of cooked kidney beans or chickpeas through the cauliflower rice and veg and pop back into the oven for the last 5 minutes.
Veggie option: Black beans fit extremely well with the flavour and texture of the cauliflower rice and spices. Go to Sometimes Carbs for instructions. 120g halloumi, cut in slices and cooked on a griddle pan, 4 minutes on each side or until golden, is also extremely delicious with the cauliflower rice. Your choice!
This is one of those recipes that is so much more than the sum of its parts in terms of flavour and satisfaction. They may be small, but seeds are Viking mainstays in terms of nutrition: a great source of protein and unsaturated fats, and packed full of vitamins.
Serves 2
1 courgette, roughly chopped
1 red pepper, roughly chopped
1 small red onion, roughly chopped
2 tbsp cold-pressed rapeseed oil
salt and pepper
100g goat’s milk feta cheese
For the seeds
25g sunflower seeds
25g pumpkin seeds
15g sesame seeds
1 tbsp dark soy sauce
½ tbsp cold-pressed rapeseed oil
Post-training option: This works really well with fluffy quinoa (see Sometimes Carbs ), or spooned on top of a slice of toast.
A juicy, colourful recipe that is done in the blink of an eye – and using just one tray too. This is great after a long day when you can’t be bothered to spend too long in the kitchen but still want something tasty and nutritious.
1 carrot, chopped into batons
½ a small courgette, sliced into rings
3 cherry tomatoes, halved
½ a red pepper, deseeded and sliced
1 clove of garlic, finely chopped
1 tsp cold-pressed rapeseed oil
1 tuna steak (approx. 150g)
juice from ½ a lemon
4 broccoli florets
50g kale
garlic salt
Post-training option: Add 150g of cooked tinned chickpeas, drained. Add to the tray first, drizzling with the oil, then put into the oven and cook for 20 minutes. Then, as above, add the vegetables apart from the kale and broccoli. Cook for 7 minutes, then throw in the other two greens for 4 minutes.
This recipe is a great reason to make salsa (see Sauces ). Spring onions are such a versatile ingredient and are easy to use up when cooking meals for one or two, as you’re never left with half an onion in the fridge! I also like using them because research suggests that they are fantastic for cardiovascular health, reduce blood pressure and cholesterol, boost the immune system and speed up blood circulation.
1 large boneless skinless chicken breast
1 heaped tsp Dijon mustard
salt and pepper
1 tsp coconut oil or cold-pressed rapeseed oil
3–4 tbsp salsa (see page XXX), mixed with the juice of 1 lime
3 spring onions, chopped
2 large broccoli florets, chopped
½ an avocado, peeled and sliced
8 almonds, chopped very finely
Post-training option: I like to add brown rice with a teaspoon of curry powder mixed through it.
Cod always reminds me of Iceland and being little. It’s funny – then I would be like, ‘God, not fish again,’ whereas now I say to my daughter, ‘Let’s have fish, Raven!’ I have turned into my mother. This is how I like to poach cod, served alongside some of my favourite ingredients.
1 tsp coconut oil or cold-pressed rapeseed oil
60g halloumi, cut into 1cm cubes
6 closed-cup mushrooms, sliced
salt and pepper
70g spinach, washed
400ml almond milk
½ a red onion, thinly sliced
1 clove of garlic, chopped
1 dried bay leaf, finely chopped
1 fresh bay leaf
a few sprigs of fresh thyme
2 small cod fillets
½ an avocado, peeled and sliced
Post-training option: Add sweet potato fries (see Sometimes Carbs ) for Viking-style fish and chips!
Everything that’s delicious about chicken fajitas, just without the wraps. Rich in deliciousness and very rich in antioxidants and anti-inflammatories.
½ an avocado, peeled and chopped
1 tbsp salsa (see page XXX)
2 cloves of garlic, chopped
1 tsp ground cumin
1 tsp dried oregano
1 tsp chilli powder
1 large chicken breast, sliced into long pieces
1 tbsp coconut oil or cold-pressed rapeseed oil
½ a red onion, finely chopped
1 small red pepper, sliced
juice of ½–1 lime
juice of 1 lemon
1 Little Gem lettuce, washed and chopped
Post-training option: Add a couple of wholewheat tortilla wraps and wrap it up!
The longer you marinate chicken, the more flavoursome and tender it becomes. A few hours in the fridge will make it extremely juicy, so it’s worth prepping ahead if you have the time.
1 large chicken breast, diced
200ml goat’s milk yogurt
2 tsp Cajun spice
1 tsp paprika
1 tsp coconut oil
a small thumb-size piece of ginger, grated
1 clove of garlic, chopped
½ a red pepper, chopped
4 spring onions, chopped
½ chicken stock cube, finely chopped
4 broccoli florets
70g spinach, washed
salt and pepper
Post-training option: Add 100g of cooked barley, season with salt, pepper and a teaspoon of paprika, and mix together well.
Fish has always been a huge part of the Nordic diet and has sustained strong Vikings through the ages. An oily fish, salmon is bursting with nutrients and is an excellent source of vitamin B12, vitamin D, selenium, omega-3 fatty acids, phosphorus and vitamin B6, as well as a great source of protein. Food to keep you as fighting fit as the red-haired god of thunder.
1 tbsp coconut oil or cold-pressed rapeseed oil
1–2 salmon fillets (120g each)
2 tsp vegan red pesto (gluten, dairy and wheat free)
½ a courgette, chopped
½ a red pepper, deseeded and chopped
1 large clove of garlic, chopped
½ a red onion, sliced
salt and pepper
50g goat’s milk feta
3 cherry tomatoes, halved.
Post-training option: 100g of cooked nutty brown rice goes so well with the rich oily salmon.
We Vikings love hygge, and with its buttery sauce this is comfort in a dish. The wine adds such a nice flavour to the chicken – it’s worth adding. Hygge is the word we Nordic people use for the warm, heart-filling enjoyments of life: wonderful dinner by candlelight, reading all snuggled up on the sofa, enjoying cosy evenings with our loved ones. The little things that give us contentment and the feeling of peace and love.
Serves 2
1 tsp coconut oil
4 chicken thighs, skin on, bone in
salt and pepper
½ an onion, finely chopped
1 clove of garlic, finely chopped
2 tbsp tomato purée
2 sprigs of fresh thyme
3 sprigs of fresh parsley, chopped
50ml white wine
a knob of goat’s butter
100g closed-cup mushrooms, chopped
Post-training option: Add 100g cooked brown rice, mixing it with the mushrooms and their butter.
Stir-frying is one of my favourite ways to cook vegetables – it’s so quick and easy, and you still retain that vital crunch. Edamame are young green soya beans: they are a great plant-based form of protein and are high in the B vitamin, folate, which helps to make red blood cells. If you can’t find them fresh, they are readily available frozen.
1 tsp coconut oil
1 large chicken breast, skinless, boneless, cut into bite-size cubes
1 clove of garlic, chopped
2 tsp grated ginger
1 medium carrot, cut into batons
35g leeks, sliced
50g mushrooms, chopped
2 tsp lime juice
2 tbsp warm water
7 fresh edamame pods
salt
1–2 tbsp teriyaki sauce, according to taste
Post-training option: Add a nest of egg noodles, which will go perfectly with this dish! Cook according to the packet instructions, drain, and add to the pan at the last minute, just to mix them in.
Veggie option: Use 100g of organic firm tofu (smoked tofu works well) instead of the chicken, stir-frying it in the same way.
I am a sucker for a quality steak; I usually have red meat once or twice a week, and sirloin is my favourite! It’s such a treat, and this recipe, full of rich, juicy flavour and texture, is something I always look forward to.
2 portobello mushrooms
70g halloumi
250g sirloin steak, around 3cm thick
1 tsp cold-pressed rapeseed oil
salt and pepper
3 broccoli florets
70g spinach, washed
1 tbsp hummus
Post-training option: Peel a medium sweet potato and cut into 1cm rounds. Grill in a hot pan with a teaspoon of oil for 10 minutes, or until soft and caramelized. Season with salt and pepper and serve with the steak.
Tip: Avoid overcooking the steak by pressing your finger into it gently after turning. You want it to be soft and juicy on the inside, therefore you should be able to press down into it easily. When it’s browned but still has a bit of a give, take it off the heat – remember that it will continue to cook while it rests.
This is great in the summertime, perfect for cooking on the barbecue and a real crowd pleaser if you’re having a gathering! Pick a salad to serve with it, if you fancy. I like The Flu Slayer Salad – the roasted pumpkin seeds go especially well with this dish.
1 large chicken breast, cut into bite-size chunks
150g cashews
250g goat’s milk yoghurt
1 tsp Dijon mustard
½ an avocado
Post-training option: Add a medium sweet potato, either grilled, baked or made into fries (see Sometimes Carbs ).
This salad is light but filling – a good one for when it’s hot outside. I like to arrange it so it looks like a flower, with the lettuce, carrots and cucumber as the petals.
1 tsp coconut oil
1 large chicken breast, skinless, boneless,cut into bite-size pieces
2 tsp paprika
salt and pepper
1 Little Gem lettuce, washed and dried, large leaves halved
1 small carrot, cut into batons
½ a small cucumber, cut into batons
70g red cabbage, outer leaves removed, rinsed, and grated
1 tbsp hummus
Post-training: Sprinkle over a portion of Crunchy Roasted Chickpeas (see Snacks).
Halloumi has a very high melting point, making it excellent for grilling and baking. Both the texture and the flavour go perfectly with the cod and with the amazing immune-boosting side ingredients, garlic, spinach and lemon. Fish and cheese are not often paired, but I love fish and I love cheese. Vikings don’t play by the rules.
1 tsp coconut oil
1–2 cod fillets (I normally have 2)
1 clove of garlic, finely chopped
4 sprigs of fresh thyme
salt and pepper
4 slices of halloumi (about ½cm thick)
2 tsp paprika
½ an onion, finely chopped
6 cherry tomatoes, halved
8 black olives, sliced
70g spinach, washed
juice of 1 lemon
Preheat the oven to 220°C/200°C fan/gas 7.
Post-Training: Nutty barley goes really well with this dish. Soak 100g of barley overnight in water. Rinse, then put into a pan with 500ml of water. Bring to the boil, then reduce the heat and simmer for 45 minutes, or until cooked.
Veggie option: Use 150g of organic tofu in place of the cod. Cut into strips lengthways and cook using the same method as for the cod. Cook for 15 minutes, then take out, flip over and add the halloumi and the paprika. Return to the oven for another 15 minutes.
Lemon pepper is my secret weapon for making all fish super yummy. (Well, that, plus butter.) In Iceland we use it quite a lot, though it seems less common in the UK. If you have lemon pepper and butter, then you are good. Add garlic salt and honey, and you are good as gold.
1 tsp coconut oil or cold-pressed rapeseed oil
1 salmon fillet (approx. 140g)
lemon pepper
garlic salt
2 tsp raw honey
40g sheep’s butter, cut into small pieces
70g spinach, washed
½ an avocado
1 small carrot, peeled
½ beetroot, peeled
salt and pepper
a drizzle of olive oil
a squeeze of lemon juice
Post-training: Add 100g of cooked chickpeas to the crunchy side salad.
This tastes fantastic and is so simple. Just the thing for evenings when you come home ravenous. Healthy fast food!
1 tsp coconut oil
2 Arctic char fillets (approx. 240g)
salt and pepper
1 tsp garlic salt
100g sheep’s butter
40ml sesame oil
40ml sweet chilli sauce
1 teaspoon sesame seeds
5 spring onions, finely chopped
1 cantaloupe melon, peeled, seeds removed, cut into bite-size chunks
Post-training: Add 100g of organic tinned butter beans. Drain and rinse the beans and put them into a pan for a few minutes over a low heat until they are warm through. Drain and mix them in a bowl with the melon.
This is a proper Viking recipe, perfect for warming you up from the inside out on those long, cold winter nights. You can use any part of the lamb, but I like to use the leg.
As a side, I really like to eat this with chopped tinned pears drizzled with a couple of teaspoons of melted raspberry jam. It might sound strange, but I love the sweetness with the rich, meaty lamb! The Alkaliner Salad (Go to Salads ) also goes really well.
For 2-3
500g lamb, cut into bite-size pieces
salt and pepper
1 tbsp cold-pressed rapeseed oil
2 onions, finely chopped
1 clove of garlic, finely chopped
1 tbsp tomato purée
½ tbsp paprika
2 beef stock cubes, mixed with 1 litre boiling water
Post-Training: Serve with brown rice, to soak up all those good meaty juices.
This is an amazing vegetarian option – it couldn’t be simpler to make, and any leftovers are great for your lunchbox too. I like to serve this alongside a salad, or with kale or spinach, sautéd with garlic.
Makes 4 servings
1 whole celeriac
1½ tbsp cold-pressed rapeseed oil
2 tsp Dijon mustard
1 tsp wholegrain mustard
4 cloves of garlic, finely chopped
4 sprigs of fresh thyme
a knob of goat’s butter, chopped into small bits
salt and pepper
Post-Training: Serve with a portion of cooked barley.
Venison sausages are lean but full of flavour (just check the label and make sure they’re not combined with pork), and are perfect with the sweet spiced cabbage.
Serves 2
4 venison sausages
For the red cabbage
1 small red cabbage, core removed, finely sliced
1 Red Gala apple, cored and finely sliced
½ a red onion, finely sliced
1 tsp raw honey
75ml cider vinegar
50ml red wine (or use water)
½ tsp juniper berries, lightly crushed in a pestle and mortar
½ tsp ground cinnamon
a knob of goat’s butter
salt and pepper
Veggie option: The braised cabbage is wonderful with goat’s cheese melted on top. Just spoon the cabbage into an ovenproof dish, top with slices of goat’s cheese, and bake at 180C/160C fan/gas 4 until melted and golden.
This is my mum’s traditional Icelandic goulash. Just the thing to warm you up when it’s cold outside and you’ve been giving it your all. Serve with a salad of your choice (see Salads), or with my favourite, sautéd broccoli, red onion and tomatoes.
Serves 2–3
500g lamb (leg or shoulder work well, but you can use any cut)
a good drizzle of cold-pressed rapeseed oil
½ an onion, chopped
200g white button mushrooms, chopped
1–2 tbsp vegan, goat’s or sheep’s butter
200ml water
1 beef stock cube
100g organic tomato purée
½ a bunch of fresh parsley chopped
-It is better to add the parsley at the end as it is then fully fresh and has all of its flavour.
For those cosy nights in when you just want to relax and have it hygge, this hearty, helthy soup is perfect. Serve with a salad of your choosing (see Salads).
For 4
1 tsp coconut oil
1 leek, washed well and trimmed
4 peppers (yellow, red or both), deseeded and chopped
2 cloves of garlic
1 tbsp organic curry paste
400g vegan cream cheese
180g chilli sauce
1 vegetable stock cube, mixed with 1½ litres boiling water
250g dairy-free cream, such as soya or coconut
ground paprika
salt and pepper
Option: Chicken is really yummy in this soup. Cut chicken breasts (allow 1 per serving) into cubes, and fry for 8–10 minutes in a frying pan in oil. Then add to the soup in step 2, along with the other ingredients.
Fennel is fantastic for a powerful Viking heart, as it’s packed full of fibre, potassium, folate, and vitamins B6 and C, which all appear to support great heart health. Plus its sweet, aniseedy flavour goes so well with delicate white fish like cod. Serve with a salad of your choosing (see pages XXX–XX) – I like to add goat’s cheese feta, as I think it goes perfectly with this dish!
For 2
1 tbsp vegan, goat’s or sheep’s butter
a drizzle of cold-pressed rapeseed oil
1 large fennel bulb, trimmed and finely sliced
4 cod fillets, skinless and boneless
salt and pepper
1 lemon, halved
Post-training: The fluffy texture of quinoa pairs perfectly with this recipe (see Sometimes Carbs).