Cosy & Healthy Recipes for Autumn

Cosy & Healthy Recipes for Autumn - Phizz

While you’re curled up at home this autumn, comforting and warming meals are exactly what you crave, but those cosy dishes can actual be the fuel your body needs to power workouts.  We’ve sourced some simple (and delicious!) recipes from our friends & founders of RugbyGrub, Harry Elrington & Theo Brophy Clews. These two are professional rugby players with a passion for combining good food with great performance, all while keeping it simple and affordable.

They’ve got the ultimate breakfast with their RugbyGrub Fluffy Pancakes and a crowd-pleasing dinner with their Ultimate Fajitas. We know you’re getting hungry, so here are the recipes:

RugbyGrub Fluffy Pancakes

  • Makes: 6 pancakes
  • Difficulty: Easy
  • Ready In: 20 minutes

Nutrition Information (per 3 pancakes)

  • KCal: 559
  • Protein: 26 grams
  • Carbs: 87 grams
  • Fat: 11 grams


  • 200 grams plain flour
  • 1 teaspoon baking powder
  • Pinch of salt
  • 500 grams milk
  • 3 eggs
  • 1 teaspoon vanilla essence
  • ½ teaspoon cinnamon


  1. Add the flour, baking powder and salt to a larger mixing bowl and combine.
  2. Separate the whites from the yolks and whisk until firm and fluffy with an electric whisk or an energetic arm.
  3. Add the yolks to the milk and whisk. Slowly whisk into the flour mix until you have a smooth batter. Add in the vanilla essence and cinnamon and mix in.
  4. Finally, lightly fold the egg whites into mixture until fully combined.
  5. Cook the pancakes how you normally would, waiting for bubbles to come through before flipping.

Note: To up the protein content, swap 30 grams of flour for a scoop of vanilla whey protein.


Ultimate Fajitas

  • Makes: 6 wraps
  • Difficulty: Easy
  • Ready In: 15 minutes

Nutrition Information (per wrap with no toppings):

  • KCal: 321
  • Protein: 19 grams
  • Carbs: 35 grams
  • Fat: 11 grams 


  • 400 grams chicken thigh fillets
  • 1 red pepper
  • 1 red onion
  • 3 garlic cloves
  • 4 spring onions
  • 30 grams chorizo
  • 2 teaspoons cumin
  • 2 teaspoons paprika
  • 2 teaspoons vegetable stock powder (Vegetta/bouillon)
  • 2 teaspoons oregano
  • 2 teaspoons cayenne pepper


  1. Chop the chicken into strips and mix with the seasonings and a little bit of oil. Add to a preheated frying pan on high heat.
  2. Whilst the chicken starts to brown, chop you veg. Once the chicken is browned on all sides, add in the red onion, pepper and garlic and cook until the veg is soft and the chicken is cooked through. Once cooked, stir the spring onion in so it stays nice and crunchy.
  3. Serve with tortilla wraps, cheese, guacamole, spinach or anything you want really (we’re not going to stop you!).

Note: This is where you can customise the dish to your needs. Need lots of carbs to fuel your training? Have more wraps. Need more calories to help achieve a calorie surplus? Add more cheese and guac. Need to increase your micronutrient intake? Use lots of spinach. This is the beauty of fajitas- they are completely customisable!

For more easy-to-follow (and genius!) nutrition tips like these, follow along with the guys on Instagram @rugbygrub or check out their website at