As the England Women’s Cricket Captain, Heather Knight knows about the right things to eat after working out, so she’s shared a gluten-free, vegetarian salad recipe that is packed with fit-fighting ingredients.

Bursting with a variety of vegetarian proteins, from quinoa to chickpeas and halloumi, it’s great for muscle recovery after exercise making it ideal for, not only sportspeople, but anyone looking for a delicious meat-free meal.

• spinach
• rocket
• warm quinoa
• roasted mushrooms
• sweetcorn
• broccoli
• chickpeas
• halloumi
• pesto dressing

And here are the benefits:

Spinach

This dark green leafy vegetable is full of vitamins and minerals that support bone and heart health, as well as having anti-inflammatory properties. As well as Popeye, it’s a go-to ingredient for any sportsperson.

Quinoa

Quinoa is considered a complete protein as it contains all the essential amino acids. In particular, it has a high lysine content, which is an amino acid important for helping with tissue growth and repair.

Roasted Mushrooms

This wonderful seasonal ingredient is a good source of certain B vitamins responsible for energy production and supporting metabolism. In addition, mushrooms contain beta-glucans, which are polysaccharides that support gut health and the immune system to keep one feeling fighting fit.

Basil (in the pesto dressing)

Herbs are often used to add subtle flavour in cooking and more traditionally they’ve been used to support the digestive and detoxification systems, plus they’re high in antioxidant vitamins.

Chickpeas

A source of fibre as well as protein, chickpeas are great for regulating blood sugars levels and providing energy. Chickpeas sit within the pulse family which, generally speaking, are a source of vegetarian iron, an integral part of red blood cells that help to circulate oxygen throughout the body.

Halloumi

Like all chesses, halloumi is a good source of calcium and protein. It also contains a small amount of vitamin D, which works together with calcium to maintain bone health.

Heather created the salad, The Green Knight, with Squirrel