Coaches Challenges

For Torps & Sharks

Salmon with Gratin Potatoes


Bake at Gas No 4 or 180 degree for 40 mins to 60 mins until soft and golden brown.

Serve with salad or a selection of vegetables.

Go for a mixture of colour.

For Torps & Sharks

Breakfast – Baked Oatmeal

(Serves 6)
A gorgeous baked oats dish with all the glory of a dessert – breakfast made with simple everyday goodness.

Oil (for greasing)
2 tbsp chia seeds or milled flax seeds
6 tbsp water
3 small to medium over-ripe bananas (the more brown spots the better!)
250g porridge oats
2 handfuls mixed seeds
250ml non-dairy milk
Zest and juice of ½ an orange (optional)
4 tbsp maple syrup
1 tbsp ground cinnamon (add more if you love cinnamon)
150g mixed berries
Handful of fresh blueberries

Preheat the oven to 180°C and grease an ovenproof dish.

Put the chia seeds or flax seeds and water in a small bowl and stir to combine. Set aside to soak for 15 minutes.

Mash the bananas in a large bowl. Add the soaked chia or flax seeds along with the oats, seeds, milk, orange zest and juice (if using), maple syrup and cinnamon. Mix well, then stir in the mixed berries.

Pour the mix into the greased dish and scatter the extra blueberries on top. Bake in the preheated oven for 45 minutes.

This is perfect for prepping the night before to heat up later (it will keep in the fridge for up to three days), but if you can’t wait, you can dig in straight away. Serve with a dollop of yogurt and almond butter on top.

For All Age Groups

Fruit Scones & Brown Scones

150g Wholemeal Flour
50g Self Raising Flour
1 heaped tsp Baking Powder
50g Butter or Margarine
Sunflower Seeds & Pumpkin seeds optional


200g Self Raising Flour
1 level tsp Baking Powder
50g Butter or Margarine
50g Sugar
50+g of Dried Fruit (Sultanas / Raisins)

Reg 6 or 200 degrees for 10 to 15 mins

For Torps & Sharks

Chickpea, Spinach & Coconut Curry


Cook rice. Put kettle on to boil. Open, drain and rinse a tin of chickpeas. Chop 125g cherry tomatoes in half. Put 1 Tbsp of coconut oil into pan heat on medium heat. Add 2 crushed garlic gloves, grated ginger, 1 Tbsp Med Curry powder, 1 Tsp of ground Turmeric, 1 Tbsp Tomato Paste and the chickpeas and cook for 1 min. Dissolve ½ veg stock cube in 200ml boiling water. Add chopped tomatoes to pan and cook for 2 mins. Add stock cube. Pour boiling water over 120g baby spinach. Add 1 Tbsp of Mango Chutney and then the wilted spinach, salt and pepper to taste. Serve with rice.

For Glofish & Younger Swimmers

Making a Bouquet of Flowers

For Torps & Sharks

American Blueberry Pancakes


200g self-raising flour; 1 tsp baking powder; 1 egg; 300ml milk; knob butter; 150g pack blueberry; sunflower oil or a little butter for cooking; golden or maple syrup


  1. Mix together 200g self-raising flour, 1 tsp baking powder and a pinch of salt in a large bowl.
  2. Beat 1 egg with 300ml milk, make a well in the centre of the dry ingredients and whisk in the milk to make a thick smooth batter.
  3. Beat in a knob of melted butter, and gently stir in half of the 150g pack of blueberries.
  4. Heat a teaspoon of sunflower oil or small knob of butter in a large non-stick frying pan.
  5. Drop a large tablespoonful of the batter per pancake into the pan to make pancakes about 7.5cm across. Make three or four pancakes at a time.
  6. Cook for about 3 minutes over a medium heat until small bubbles appear on the surface of each pancake, then turn and cook another 2-3 minutes until golden.
  7. Cover with kitchen paper to keep warm while you use up the rest of the batter.
  8. Serve with golden or maple syrup and the rest of the blueberries.

For Glofish & Younger Swimmers

Delicious Coconut Pyramids

The finished Coconut Pyramids

For Torps & Sharks

Egg, Spinach & Feta Bake

The finished result

For Torps & Sharks

Breakfast Challenge

For Glofish & Younger Swimmers

Design A Costume

For Glofish & Younger Swimmers

Let’s Get Creative

Spice Up Your Squats

for Older Squads

Floating & Sinking

for Younger Squads


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