Did You Know?

• When it comes to protein, timing matters. To boost recovery and stimulate muscle growth, the best time to consume protein is after your workout.
• Drinking enough water and staying hydrated helps your kidneys process your protein intake. For the average person, that’s about 2 litres of water per day.
• You can prepare large batches of your favourite meals in advance. This way, you’ll always have something healthy and easy to heat up when you don’t have time to cook.

Lasagna with Cottage Cheese and Spinach

Ingredients

• 500g ground beef
• 500g cottage cheese
• 1 pack frozen spinach
• 1 onion, finely chopped
• 1 leek, finely chopped
• 1 bell pepper, diced
• 1 can sundried tomatoes
• 400ml crushed tomatoes
• 9 whole grain lasagne sheets
• 3 tbsp olive oil
• Parmesan or grated cheese (optional)

Recipe

1. Preheat the oven to 200C (345F).
2. Blanche the pasta sheets in boiling water for 3-5 minutes.
3. Fry the meat with onions, leeks, peppers and sun-dried tomatoes.
4. Pour crushed tomatoes over the vegetables, then season with salt and black pepper. Let this simmer for 10 minutes.
5. Heat through the spinach in a pan, seasoning with salt and pepper. Once warm, add the cottage cheese to the pan.
6. Take an oven dish and add a spoonful of the meat mixture to the bottom, then place 3 pasta sheets on top.
7. Add a layer of the meat mixture, followed by a layer of the spinach mix. Repeat the layers – pasta, meat and spinach – two more times to use all the meat sauce. Finally, add a final layer of pasta and the last of the spinach mixture on top.
8. Sprinkle parmesan or grated cheese on top if desired.
9. Place the lasagna in the oven on top of an oven tray (to catch any spills) for 30-45 minutes, or until bubbling and browned on top.

Nutritional value per serving: 756 calories, 59 g carbohydrates, 30 g fat, 55 g protein