Tonight, Concha transformed into a vibrant Greek taverna, bringing everyone together for an unforgettable evening. The boys gathered around long, communal tables, the air buzzing with excitement and the irresistible aroma of Mediterranean cuisine.

The feast began with a spread of warm pita bread, tzatziki, and olives, followed by plates of fresh Greek salads topped with tangy feta. The main course was the highlight of the night: perfectly grilled beef meat, dishes so delicious that seconds were inevitable.

As laughter and conversation filled the room, the evening became even more festive with the sounds of traditional Greek music. A few students even ventured into a playful attempt at the sirtaki, their enthusiasm making up for any missteps.

By the end of the night, everyone left the table with full bellies and even fuller hearts, grateful for a shared experience that brought a taste of Greece to the heart of their home.

For his Sports Science class, Joao was tasked with cooking a high protein meal with plenty or iron and potassium to help with recovery after sport. He had to buy all the ingredients, cook them himself and plate it up!

He did quite a good job and made a very delicious and nutritious meal (details & recipe below):

Meal: Grilled Chicken Quinoa Bowl with Roasted Vegetables

• Carbohydrates: Quinoa and roasted sweet potatoes for glycogen replenishment.
• Proteins: Grilled chicken breast for muscle repair and recovery.
• Fats: Avocado slices for essential fatty acids and energy.

Micronutrients:

• Iron (from quinoa and spinach): To improve oxygen transport in the blood.
• Potassium (from sweet potatoes and avocado): To support electrolyte balance and prevent cramping.

Ingredients

• Protein: 150g grilled chicken breast (skinless, boneless)
• Carbohydrates:
• 1 cup cooked quinoa
• 1 cup roasted sweet potatoes (cubed)
• Fats:
• 1/2 avocado (sliced)
• 1 tsp olive oil (for roasting)

Micronutrient Sources:

• 1 cup steamed spinach
• 1/2 cup cherry tomatoes
• Seasoning: Salt, pepper, paprika, and a squeeze of lemon (vitamin C aids iron absorption)

Preparation

• Grill Chicken: Season the chicken with paprika, salt, and pepper. Grill until cooked through.
• Cook Quinoa: Rinse and cook quinoa according to package instructions.
• Roast Sweet Potatoes: Toss cubed sweet potatoes with olive oil, salt, and pepper. Roast at 200°C (400°F) for 25 minutes.
• Prepare Vegetables: Steam spinach lightly and slice avocado and tomatoes.
• Assemble: In a bowl, layer quinoa, sweet potatoes, spinach, and cherry tomatoes. Add grilled chicken and avocado slices. Top with lemon juice.

Nutritional Profile (Approximate)

• Calories: 600 kcal
• Carbohydrates: 60g
• Proteins: 40g
• Fats: 20g
• Iron: 6 mg
• Potassium: 1200 mg

Verdict: delicious.