Super Healthy Banana Bread

Using no fat whatsoever and minimal added sugar, this loaf is transformed into something that can be enjoyed as a healthy carbohydrate! Plus it is only 104kcal per slice!!

Makes 2 loaves (7 slices per loaf) or 1 large loaf (14 slices)

INGREDIENTS:

  • 140g wholewheat flour
  • 100g self-raising flour
  • 1 tsp bicarbonate of soda
  • 1 tsp baking powder
  • 3 overripe bananas (plus one for topping)
  • 3 eggs
  • 150ml fat free plain yoghurt
  • 2 tbsp golden syrup
  • METHOD:
    1. Preheat the oven to 160/4.
      Line 2 baking tins with baking parchment.
      Mix the dry ingredients together.
      In a separate bowl, mush the bananas together, and then mix with the yoghurt, syrup and eggs.
      Combine the wet and dry ingredients.
      Half the extra banana and add to the top (optional), or add any other topping that takes your fancy.
      Bake for 40-45minutes if baking two loaves, or 1hr15-20minutes if only baking one.
      Enjoy warm or store to eat later! It can be frozen if needed.

    NUTRITION:

    Banana – High in potassium for fluid balance and muscle contraction, and containing naturally occurring sugars to keep your energy up for longer!

    Yoghurt – contributing towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

    Wholewheat flour – provides slow-release carbohydrate to keep you going for longer and fibre for good digestion.

    Moroccan Chicken and Date Couscous

    A fragrant tea or easy pack up lunch, this Moroccan style chicken uses dates to give it a sweet kick and is super high in protein!

    INGREDIENTS:

    • 40g couscous
    • 1 brown onion, chopped
    • 2 chicken thighs
    • 5 dates
    • 1 clove garlic, diced
    • 1 tsp cumin
    • 1 tsp cinnamon
    • 120ml boiling water or chicken stock
    • 1 tsp olive oil
    • Bunch of parsley, to top
  • METHOD:
    1. Preheat the oven to 220/8.
      Heat the olive oil on a medium-high heat and brown the chicken thighs for 4-5 minutes, or until crispy.
      Remove and add to a roasting tin, along with the dry couscous.
      In the same pan that has just cooked the chicken, reduce the heat and soften the onion and garlic for 5minutes.
      Add the dates, cumin, cinnamon and stock to the onion mix, and bring to the boil.
      Mix the dates and stock to the dried couscous and chicken in the roasting tin, and cover with tin foil.
      Bake for 25- 30 minutes.
      Serve with parsley and enjoy!

    NUTRITION:

    Chicken – a good source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Couscous – high in protein (5g per portion) and providing a good base for this dish.

    Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

    Dates – a good source of carbohydrate and high in calcium for bone strength.

    Goats Cheese, Butternut Squash and Caramelised Onion Pizza Naans

    INGREDIENTS:

    • 2 plain naan breads
    • 1/2 cooked butternut squash, cut into cubes
    • 60g soft goats cheese
    • 2 red onions, sliced
    • 1 tbsp balsamic vinegar
    • 1 tsp olive oil
    • 5 tbsp tomato paste

    METHOD:

    1. Preheat the oven to 220/8
    2. Heat the olive oil in a pan on a low heat and add the onion. Cook for around 10minutes, until softened and then add the balsamic vinegar and cook for a further 10minutes.
    3. Top the naan with the tomato paste, then the squash, goats cheese and balsamic vinegar.
    4. Cook for 10minutes in the oven, or until the cheese has melted and gone slightly crispy.
    5. Enjoy!

    NUTRITION:

    Screen Shot 2018-07-22 at 10.27.00.png

    Butternut squash – despite the large natural sugar content, squash provides LOADS OF B vitamins, which have functions in energy release in respiration, and is massively high in potassium which maintains fluid and electrolyte balance.

    Goats cheese – even though it has a relatively high fat content, cheese is high in calcium for bone strength and stability.

    Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

    Banana Chocolate Lollipops

    These healthy alternatives to ice cream are both delicious AND fun to make!

    Makes 6 lollipops

    INGREDIENTS:

    • 3 bananas
    • 100g chocolate
    • Other toppings – see ideas at the bottom

    METHOD:

    1. Cut the bananas into halves and push lollipop sticks or skewers into the bottom.
    2. Freeze overnight.
    3. When frozen, melt the chocolate in a bowl above a saucepan of simmering water.
    4. Dip the bananas in the chocolate, and cover with any other toppings – this will have to be done quickly if the chocolate is to be used as a ‘sticking agent’ as the frozen banana will cause the chocolate to harden quickly.
    5. Eat immediately or stick in the freezer for keeping.
    6. Enjoy!

    NUTRITION:

    Screen Shot 2018-07-22 at 10.09.27.png

    The above information is for just the banana dipped in chocolate, additional macronutrients and calories will be added with additional toppings.

    Topping ideas:

    • Peanuts and melted peanut butter (in picture)
    • Honeycomb and chocolate pieces (in picture)
    • Peanut butter and salt (in picture)
    • Sprinkles
    • Crushed pistachio nuts
    • Crushed hazelnuts and Nutella
    • Lotus spread and crushed lotus biscuits
    • Nut butter and jam

    Peppery Tuna Pasta bake

    Providing 3 of your 5 a day, and so many vitamins like A, B3, B6, C and minerals like selenium, phosphorus, folate, potassium and calcium, this dish is perfect for a super healthy dinner!

    Serves 2

    INGREDIENTS:

    • 2 cans tuna in brine, drained
    • 160g wholewheat dried pasta
    • 1 can chopped tomatoes
    • 1 green pepper, chopped
    • 1 yellow pepper, chopped
    • 1 tsp dried oregano
    • 1 tsp dried basil
    • 1 sprig fresh parsley
    • 2 onions, chopped
    • 2 cloves of garlic, diced
    • 1 tsp olive oil
    • 60g 30% fat lighter cheddar, grated

    METHOD:

    1. Preheat the oven to 220/8.
    2. Boil some water in a pan and cook the pasta as per packet instructions.
    3. Meanwhile, heat the olive oil in a pan on a medium heat and sauté the onion for 2-3minutes until nearly softened.
    4. Add the garlic and the pepper to the pan and cook for a further 2 minutes.
    5. Add the chopped tomatoes, herbs, tuna and cooked pasta, and heat through.
    6. Move the pasta mix to a heatproof dish and top with cheese.
    7. Cook until the cheese has melted and is browning, top with parsley, and then serve.
    8. Enjoy!

    NUTRITION:

    Screen Shot 2018-07-16 at 15.11.27.png

    Tuna – high in protein and low in fat, tuna also provides selenium for immune function, vitamin B3 for energy utilisation, and phosphorus for bone structure and energy storage.

    Wholewheat pasta – high in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!

    Pepper – high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

    Cheddar – Despite the relatively high fat content, cheese is high in calcium for bone strength and stability.

    Tuna Sweet Potato Jackets

    Tuna and sweet potato? Although an odd combo, it is delicious! This easy-to-make tea only needs the sweet potato to be bake and the tuna ‘mayo’ to be made and voilà! Yummy tea…

    Serves 2

    INGREDIENTS:

    • 1 large sweet potato, halved
    • 2 cans tuna in brine
    • 4 tbsp fat free greek yoghurt, plus more for topping
    • 1 tsp dijon mustard
    • 2 handfuls of spinach
    • 1/2 red pepper, chopped
    • 1/2 yellow pepper, chopped
    • 1 spring onion, sliced
    • 1 tbsp olive oil
    • Seasoning

    METHOD:

    1. Preheat the oven to 220/8.
    2. Pierce the sweet potato halves, and rub with the olive oil and seasoning. Cook for 40minutes.
    3. Meanwhile, drain the tuna cans and combine with the greek yoghurt and mustard.
    4. Make the salad by mixing the pepper, onion and spinach.
    5. Top the cooked sweet potato with tuna and a dollop of greek yoghurt, serve with the salad.
    6. Enjoy!

    NUTRITION:

    Screen Shot 2018-07-14 at 16.17.33.png

    Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.

    Tuna – high in protein and low in fat, tuna also provides selenium for immune function, vitamin B3 for energy utilisation, and phosphorus for bone structure and energy storage.

    Spinach – providing vitamin K for cell signalling and vitamin A for eye function, as well as fibre for digestion.

    Pepper – high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

    Greek yoghurt –  this mayo alternative not only makes the tuna taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

    Zingy Lemon Mackerel Risotto

    Stuck for tea ideas tonight? This refreshing summery recipe is perfect! Easy to make but very impressive, especially if cooking for lots of people (and also super cheap)!

    Serves 2

    INGREDIENTS:

    • 140g dried risotto rice
    • 1 pint vegetable stock or water
    • 2 white onions, chopped
    • 3 cloves garlic, diced
    • 2 cans mackerel in sunflower oil
    • Juice and zest of 1 lemon
    • 100g frozen peas
    • 150g green beans, chopped
    • 1 tsp olive oil

    METHOD:

    1. Heat the olive oil in a frying pan and add the onions, cook until just softened, for around 4 minutes on a medium heat.
    2. Add the garlic and stir for a further 1 minute.
    3. Add the risotto rice, and keep stirring until the edges of the grains are becoming more translucent.
    4. Add a third of the stock, stir, and reduce the heat so it is simmering.
    5. When the first third of the stock has nearly reduced, add the mackerel and the second third of the stock and stir once more.
    6. Add the lemon juice, zest, frozen peas, and green beans with the final third of stock and cook until the stock has reduced and the rice is soft.
    7. Serve with lemon pieces and season.
    8. Enjoy!

    NUTRITION:

    Screen Shot 2018-07-13 at 16.42.35.png

    Mackerel – High in essential omega-3 and omega-6 fatty acids of which you should be having three times a week, and protein, so is a good choice of fish (and it tastes AMAZING)

    Risotto rice – high in carbohydrate to give you loads of energy to get you through your day!

    Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

    Quick and Easy Egg Noodle Salad

    Need a pack up lunch idea, meal-prep, or just have a busy schedule and need a quick and easy meal to fuel your day? Look no further, this veggie noodle bowl is perfect!

    Serves 1

    INGREDIENTS:

    • 1 boiled egg
    • Handful of spinach
    • 1 large tomato, chopped
    • Half an avocado, chopped
    • 50g dried egg noodles (1 nest)
    • 1 tbsp reduces-salt soy sauce

    METHOD:

    1. Boil the egg noodles as per packet instructions
    2. Toss all ingredients together
    3. Enjoy!

    NUTRITION

    Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

    Noodles – A good carbohydrate base to keep you fuller for longer, and relatively low in calories.

    Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

    Spinach – An excellent source of vitamin K for cell signalling and to aid calcium absorption, and magnesium for nerve transmission and heart function.

    Blueberry Banana Protein Pancakes

    Yasssss lazy mornings call for PANCAKES… with over 20g of protein per portion, these are perfect for keeping you fuller for longer!

    Serves 2

    INGREDIENTS:

    • 4 eggs
    • 4 ripe bananas
    • 70g porridge oats
    • 150g blueberries (to top)

    METHOD:

    1. Mash the bananas into a pulp, and beat in the eggs and oats to make the pancake mixture.
    2. Heat a non-stick frying pan on a high heat and add the mix with one spoonful per pancake (they should be quite small so they are easier to turn).
    3. Cook until brown on the underside and then flip (it should be around 2minutes per side).
    4. Top with blueberries or the toppings of your choice – peanut butter or maple syrup is also nice!
    5. Enjoy!

    NUTRITION

    Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

    Porridge oats – high in fibre for digestion and slow energy releasing carbohydrates to keep you going!

    Bananas – High in potassium for fluid balance and muscle contraction, and containing naturally occurring sugars to keep your energy up for longer!