4 sets of exercises:
jogging on the spot
full /half side leg raise
single leg lifts
(Approx 440 kcal per serving)
2 tsp rapeseed oil (10g)
300g floury potatoes (such as Roosters or Maris Piper)
1 small cauliflower
1 tsp ground cumin (5g)
1 tsp paprika (5g)
½ tsp ground turmeric (2.5g)
400g tin chopped tomatoes
100g mushrooms (chestnut or ordinary)
200g bag tender young spinach leaves
150g boneless firm white fish, skinned and cut into bite-sized pieces
150g raw peeled tiger prawns
handful of fresh coriander leaves (optional)
sea salt and freshly ground black pepper
Heat a large saucepan with a lid over a medium heat. Using a small sharp knife, cut the onion in half and peel off the skin, then put each half on a chopping board and cut into slices, keeping the root intact. Then make 2 horizontal cuts one above the other and finally, chop down across the width of the onion. Add the oil to the heated pan and sauté the onion for 2-3 minutes until softened but not coloured, stirring occasionally with a wooden spoon.
Meanwhile, peel the potatoes and cut into bite-sized pieces. Remove the florets from the cauliflower and cut into small florets, which are similar in size to the potatoes. Stir the cumin, paprika and turmeric into the onion and cook for 1 minute, stirring constantly. Tip in the potatoes and cauliflower and mix until evenly coated then pour in the water and add the tomatoes. Cover with the lid and reduce the heat right down. Simmer gently for 15-20 minutes or until the vegetables are tender.
Meanwhile, trim and slice the mushrooms and add to the cooked vegetable mixture with the spinach allowing it all to wilt down. If using fish, cut into bite-sized pieces with a small sharp knife or scissors and gently fold into the stew or if using prawns add them now too. Simmer for another 3-4 minutes until the fish or prawns are just cooked through and tender. Season lightly with salt and plenty of freshly ground black pepper. Ladle into bowls and scatter over the coriander, if using to serve.
This stew can be prepared in advance and kept in the fridge for up to 3 days in a suitable airtight container. Reheat gently in a saucepan or in the microwave to serve, just be careful of the fish so that it doesn’t break up. Alternatively you could make up the stew without the fish and/or prawns and then simply add those once you are ready to reheat it.