Parcel Force

A little preparation goes a long way, so prepare this post-workout brawn-builder before a weights session. It has everything for recovery and repair, and won’t cost a packet

SOBA NOODLES

How much? 85 grams
Why? Nutritionist Anita Bean says: “Soba noodles contain protein, magnesium and iron. Their low GI makes them good for restocking glycogen – the form in which your cells store energy – in hard-worked muscles.” (Hakubaku Organic Soba Japanese Buckwheat Noodles, $3.15/3 x 90g; homeshop.com.au)

CARROTS

How much? One, thinly sliced
Why? “Carrots contain beta-carotene, an antioxidant that lowers your risk of post-exercise colds and repairs exercise-induced micro tears in your muscles,” says Bean.

SPRING ONIONS

How much? Two, thinly sliced
Why? “They’re rich in flavonoids and allium compounds,” says Bean, “which reduce muscle inflammation and cut your risk of heart disease.”

MUSHROOMS

How much? A handful
Why? “Fungi contain potassium, which regulates blood pressure, and phosphorus for bones.” Rich in protein, they leave you feeling full.

SALMON STEAK

How much? 175g
Why? “This has half your RDA of protein, crucial for muscle growth and repairing tendons. It gives you essential fatty acids, which reduce joint stiffness,” says Bean.

FENNEL

How much? One small bulb
Why? “It’s a diuretic, ridding your system of excess fluid,” says Bean. So it will keep you looking lean.

GARLIC

How much? One clove, chopped
Why? “Garlic contains a sulphur compound called allicin, which supports the white cells that help fight off infection,” says Bean.

FRESH CHOPPED CORIANDER

How much? One tablespoon
Why? “This herb contains beta-carotene and vitamin C, antioxidants that prevent training-induced cell damage.” The niacin it provides is needed for energy.

The method

Cook the noodles according to the packet instructions. Drain, and then lay them onto the centre of a piece of oiled foil, approx 50cm x 30cm. Put the vegetables, garlic and salmon on top. Scatter over the chopped coriander.

Fold the foil over to enclose the salmon, then seal the edges. Place parcel on a baking tray. Bake at 180°C for 15 minutes. Cool, then stick the foil parcel in your lunch box. Beware envious looks from colleagues.

Want more MH nutrition advice? Sign up for the FREE MH newsletter today!