Fitness food

Anita Bean is an award-winning Registered Nutritionist, internationally published author, and former British Bodybuilding champion. She is the author of 29 books, including Vegetarian Meals in 30 minutesThe Vegetarian Athlete’s Cookbook and The Complete Guide to Sports Nutrition. Anita is also the nutritionist for the London Marathon and RideLondon.

She shares one of her favourite recipes taken from her book, Vegetarian Meals in 30 Minutes: More than 100 Delicious Recipes for Fitness. Available in stores and online

Noodles and vegetables pack in vitamins, fibre and phytonutrients, all supporting your immune function. Protein-rich tofu is ideal pre or post workout. Udon noodles, made from wheat, are chewy and soft. Other vegetables such as mushrooms or spring onions work well.

Preparation time: 10 minutes
Cooking time: 10 minutes

200 g (7 oz) dried udon noodles or 2 x 150 g (5 oz) packets straight-to-wok udon noodles
2 tbsp light olive or rapeseed oil
1 onion, thinly sliced
1 yellow or red pepper, deseeded and sliced
100 g (3½ oz) sugar snap peas
150 g (5 oz) pak choi (Chinese cabbage), sliced
150 g (5 oz) shiitake mushrooms, thickly sliced
400 g (14 oz) extra-firm tofu cut into 1 cm (½ in) thick slices

For the sauce:
2 tbsp sriracha chilli sauce, or to taste
2 tbsp soy sauce
2 tbsp rice wine vinegar
Juice of 1 lime
1 tbsp chopped coriander
2 tsp sesame oil

To serve: 2 tbsp toasted sesame seeds
Serves 4

1. Cook the udon noodles (if using dried) in a saucepan according to the packet instructions. Drain and place in a large bowl. Meanwhile, make the spicy udon sauce by combining the chilli sauce, soy sauce, rice wine vinegar, lime juice, coriander and sesame oil in a small bowl.
2. Heat half of the rapeseed oil in a wok over a medium-high heat until it is hot, add the onion and stir-fry for 2 minutes. Add the remaining vegetables and continue stir-frying for 4 minutes. Transfer to a separate bowl.
3. For the tofu, wipe out the wok with absorbent kitchen paper. Heat the remaining oil over a high heat, add the tofu and fry for about 2 minutes on each side until they are crisp and brown. Remove to a plate.
4. Add the vegetables and fried tofu to the noodles and toss with the sauce.
5. Serve sprinkled with sesame seeds.