The best way to get the energy you need for a match or training is to eat food that’s high in carbohydrates. ‘Complex’ carbohydrates (such as bread, pasta, potatoes and rice) take longer for your body to break down than simple carbohydrates (such as sugar), so energy is released slowly into your system, which keeps your muscles going when they would otherwise get tired. This recipe will give you lots of carb energy.
Ingredients
- 2 tbsp olive oil
- 1 small onion, chopped
- 2 garlic cloves, crushed
- 400g can cherry tomatoes in juice
- 1 tsp sugar
- Handful of fresh basil leaves
- 200g dried spaghetti
- 2 tbsp grated fresh Parmesan
Method
- 1. Fill a large saucepan with water, add a good pinch of salt, cover with a lid and ask an adult to put over a high heat until the water is boiling.
- 2. Meanwhile, put the oil in a frying pan and ask an adult to put it over a very gentle heat. After a couple of minutes, add the onion and cook for 5 minutes until soft, stirring regularly. Add the garlic and cook for a couple of minutes, then stir in the tomatoes and juice. Add some salt and pepper, the sugar and most of the basil. Simmer for 10 minutes.
- 3. Add the spaghetti to the pan of boiling water, carefully pushing it down until it’s all under water. Cook according to the packet instructions.
- 4. Ask an adult to drain the pasta for you, then return it to the pan. Pour in the tomato sauce and toss together.
- 5. Use some tongs to help you put the spaghetti into bowls. Sprinkle with fresh basil leaves and Parmesan.