Recipes

Recipes

banana cookiesHere’s a great little healthy snack for all the family. Great for the kids lunch box.

And why not let them help or actually make as it’s so simple.

Pumpkin with Spinach and FetaHere’s a real simple healthy recipe for Halloween that has a great mix of protein and carbs. Can serve as a main, side or snack. Bring the leftovers to work.

Kids will love it also.

kale-chips-recipeKale is a super green vegetable and part of the cruciferous family as is broccoli, cauliflower and cabbage.

It’s full of calcium, vitamin C and high in fibre which will help lower cholesterol big time.

Making crisps is another great way to get some greens into the kids.

Serves 2-4

pancakesServes 1.

Here is a great little recipe that so easy to make its light and can be used at breakfast, lunch or dinner with vegetables, salad, a small helping of rice or potatoes.

salmon pestoSalmon is one of our oily fish friends packed with omega 3 essential oils .Others are mackerel, trout and sardines. Essentials oils promote a healthy heart, hormones, skin and brain function

Try to buy Organic or well sourced farmed as the feed used in lesser quality salmon provides poor nutrition.

This is a no brainer!!!!

Serves 2.

Mediterranean PastaAs with all pastas use sparingly especially at night unless you are running a marathon the next day.

Choose good wholemeal pasta.

Serves 2.

 

water-with-lemonUnfortunately in today’s modern world we are bombarded with toxins. From the polluted air we breathe, the water we drink, chemicals and pesticides in our food and cosmetics like soap and make up that leak through our skin. All these can have a damaging effect on our health.

One simple trick we can do each morning is to drink a glass of warm water with squeezed lemon.

chicken-curryMost people like a nice Curry and we have all (most) had varying experiences in Chinese & Indian restaurants and take aways after a few pints at the weekend.

Unfortunately the foods we are served from the majority of these places are full of the wrong fats and sugar.

Watching Rick Stynes in India recently was a real eye opener as to how healthy and varied curries can be. Rick is a big fish fan so feel free to substitute chicken with fish, beef, lamb, pork or veg.

Serves 2-3.

muesliWithout doubt breakfast poses the most challenges when trying to eat healthy. Cereals is the most popular and convenient. Unfortunately most are nutritionless  full of sugar and fat. I was shocked recently to pick up a premium brand of Muesli that looked really healthy and read the staggering amount of sugar and in it.

Making your own muesli couldn’t be easier and there is lots you can add to make it tastier and interesting.

Here are some ingredients to make your own and put in a container that will last for weeks.

 

Plain oat flakes (organic)

Ground mixed nuts such as almonds, macadamia, hazel, brazil. Don’t go over board.

Mixed seeds such as pumpkin, linseed, flax, sunflower.

Small amount of dried fruit.

 Just mix them all up.

When actually eating consider adding protein powder, frozen berries ,Greek yogurt, coco milk, cinnamon, ¼ banana.

Its not just a healthy breakfast, could be eaten as a meal as well.

 

avacadoAvocados are a great source of essential fats. Don’t overdo ½ is enough especially if you are looking after your weight. Cottage cheese is a good source of protein and calcium.

Have with 2-3 oatcakes or a slice of wholemeal or rye bread.

If it’s for lunch throw in some veg or salad.

Serves 2.

½ a ripe Avocado flesh scooped out.
75g Cottage cheese
½ a Lemon squeezed in.
Freshly ground black pepper.

Just mash all ingredients together.

Scrambled egg like the omelette is a great healthy versatile meal. You can have it for breakfast, lunch or dinner. And is also a great post workout meal as it’s quickly digested.

Try this recipe but feel free to chuck in your own healthy bits.

pepperPeppers all colours are a great source of essentials vitamins and minerals. They are available all year and adds great colour to any meal.

They can be roasted or stir fried.

The following recipe is really basic and can be easily manipulated to suit your own taste.

I like to use quinoa which is a super food and has one of the highest sources of protein available.

Serves 2.

Hi Folks,

Here’s a ideal healthy recipe for the great family favourite “Sheppard’s Pie”

This recipe is a no brainer I don’t care if you can’t boil water.

It’s a great post workout meal as it has a good mix of protein and carbs which you need immediately after training.

omeletteIngredients:

2-4 eggs
½ Onion
¼   red & green pepper
Hand full of chopped mushrooms
1 Tomato chopped
Any cooked meat (optional)
Salt & Pepper
1-2 Tbsp Coco, Rapeseed or olive oil.

Method.

Heat the oil in a frying pan.
Toss in all the vegetables (meat) and cook for 5 Mins.
Sprinkle in Salt and Pepper.
Mix eggs. You can add a good glug of milk for volume.
Throw egg mix in.
Gently move the mix around so it’s nice and even.
Once eggs are almost cooked put pan under grill to finish cooking. Be careful not to burn.
Don’t worry about folding over just slide onto plate and enjoy.

Serves 1-2

Ingridents.

  • 1 cup of oats
  • 1 cup of blueberries
  • 1/2 cup low fat cottage cheese
  • 2 large eggs
  • 1tsp vanilla extract
  • 1 tsp maple syrup or 2/3 cup Greek yogurt.

 

Ingredients

  • 1 cup of gluten free rolled oats
  • ½ cup of organic cranberries or raisins
  • ½ cup of chopped nuts, seeds or ground almonds
  • 1 teaspoon of natural vanilla essence (omit if using vanilla protein powder)
  • 2 scoops of Sunwarrior protein powder (this is optional)
  • 1 teaspoon of cinnamon
  • ½ cup of nut butter (almond or no sugar peanut butter)
  • ½ cup of 100% maple syrup