Tag Archives: fibre

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:

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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.

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!

Beef-ey Poached Eggs

Yummy yummy yummy… a twist on a shaklaka (of which I will be making soon…) and can be eaten for breakfast, tea or dinner!

Serves 2

INGREDIENTS:

  • 250g 5% fat minced beef
  • 1 can chopped tomatoes
  • 4 eggs
  • 2 onions, chopped
  • 2 cloves garlic, diced
  • 1 tsp olive oil
  • 140g frozen peas

METHOD:

  1. Saute the onions for 3-4minutes on a medium heat until soft.
  2. Add the mince beef and turn to a high heat to brown. Then reduce the heat and cook for a further 5minutes.
  3. Add the garlic and mix for 2 minutes.
  4. Add the canned tomatoes and peas, and mix.
  5. Crack the eggs on top of the beef, cover and cook for 4minutes or until the eggs are cooked as wanted.
  6. Enjoy!

NUTRITION:

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Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

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.

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.

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

Homemade muesli

BREAKFAST TIME: This recipe can easily be adapted to suit your preferences – whether you are an early riser or need a boost to get you going in the morning.

Makes 28 bowls of muesli (60g per serving).

INGREDIENTS:

  • 1kg porridge oats
  • 250g dried fruit and nut mix
  • 100g dried cranberries
  • 250g tropical mix
  • 100g flax seeds

METHOD:

  1. Empty 1/2- 3/4 of the porridge oats into a large saucepan on a medium heat.
  2. Keep moving the oats to toast them until they are a golden colour.
  3. Add the toasted oats, the rest of the other oats, and all other ingredients to a large bowl and mix.
  4. Serve with cold milk or low-fat greek yoghurt.
  5. Enjoy!

NUTRITION:

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Oats – A good source of carbohydrate which will keep you going for ages! And high in fibre for digestion and the B vitamins for energy release.

Dried fruit – Depending on what dried fruit you pick, the nutrients will vary however without a doubt it will be high in vitamins and minerals.

Nuts – Another source of fibre, and high in monounsaturated and polyunsaturated (good) fats, and vitamin E and selenium for immune and antioxidant function.

 

Easy Mediterranean-Style Chicken

Protein-packed, 3 of your 5-a-day, and perfect paired with crusty bread or sticky rice!

Serves 3

INGREDIENTS:

  • 3 chicken thighs and 4 chicken drumsticks
  • 2 courgettes, chopped
  • 1 vine of tomatoes
  • 3 onions, chopped
  • 1/2 bulb garlic
  • 1 tbsp mixed herbs
  • 1 tbsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8
  2. Mix the vegetables with most of the oil, mixed herbs and seasoning in a baking pan.
  3. Rub the chicken with the remaining oil and herbs, season.
  4. Place the chicken on top of the vegetables.
  5. Bake for 40minutes – the vegetables may need tossing halfway through.

NUTRITION:

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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.

Courgette – High in vitamin A for vision, fibre for digestion, and magnesium for chemical reactions in the body and immune function.

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.

 

Prawn Pesto Pasta

Tasty, tasty, tasty… and providing a whopping 3 OF YOUR 5 A DAY, a solid 32 grams of protein, and plenty of vitamins and minerals to improve your health.

Serves 1

INGREDIENTS:

  • 75g wholewheat spaghetti
  • 6 cherry tomatoes, halved
  • 5 spears of asparagus
  • 70g frozen peas
  • 1 tbsp basil pesto
  • 2 tbsp fat-free creme fraiche
  • 60g king prawns
  • 1 clove garlic, minced
  • 1 tsp olive oil

METHOD:

  1. Boil water in a pan and add the pasta, set a timer for 10 minutes – with 4 minutes to go, you will need to add the asparagus tips and the frozen peas.
  2. Meanwhile, heat the olive oil in a pan, add the tomatoes and prawns (you can use either cooked or raw prawns – if cooking from raw just make sure they are pink all the way through when fully cooked) and heat for 3-4 minutes.
  3. Add the garlic to the prawn pan and cook for a further 2 minutes. Remove from heat.
  4. Drain the pasta, asparagus and peas.
  5. Arrange the asparagus on a plate.
  6. Mix in the pesto and creme fraiche into the pasta and peas, and serve on the asparagus. Top with the garlic prawns and tomatoes.
  7. Enjoy!

NUTRITION:

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Prawns – high in protein for muscle repair and growth, and low in fat.

Wholewheat pasta – high in starchy carbs for energy which will keep you going, and fibre to improve digestion.

Asparagus – high in vitamin A for vision, vitamin B6 for energy release, and folate for 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.

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

Creme Fraiche – no fat (as fat-free version is bought), and high in calcium for bone strength.

 

Clam Chorizo Linguine

Spanish food fever has hit; being in Barcelona inspired this meat and fish combo. Easy to make but super impressive.

Serves 2

INGREDIENTS:

  • 300g clams, washed (tap on hard surface before cooking, if they remain un-open they are safe to eat)
  • 70g chorizo, chopped
  • 4 sprigs parsley, chopped
  • 150g dried linguine
  • 1 tsp olive oil
  • 1 glass rosé wine

METHOD

  1. Boil the pasta in a pot of salted water for 1minute less than the packet states.
  2. Meanwhile, heat the olive oil in a large pan on a medium-high heat.
  3. Add the chorizo and cook for 3minutes until slightly crispy.
  4. Add the parsley, clams and red wine, stir once, and then cover and simmer for 3-4minutes – the clams are cooked when they ping open.
  5. Uncover, mix in the linguine, and simmer for a further 1 minute so it can absorb all the juices.
  6. Season and serve.
  7. Enjoy!

NUTRITION:

Clams – high in protein, low in calorie, and high in the B vitamins for energy release, iron for protein and neurotransmitter synthesis, and magnesium for nerve function

Chorizo – Although relatively high in fat and salt, this meat is good for adding texture and flavour to meals.

Pasta – High in carbohydrates for a filling base, and high in fibre if a wholewheat spaghetti is picked.

Sausage and Bean Filling

Perfect to pair with a jacket potato or to top pasta with…. or just eat on its own for the ultimate protein hit!

Serves 4

INGREDIENTS:

  • 8 reduced-fat sausages, cut in half
  • 400g tomato passata
  • 2 tbsp tomato paste
  • 4 tbsp tomato ketchup
  • 3 tbsp balsamic vinegar
  • 1 clove garlic, diced
  • 2 onions, chopped
  • 8 sliced prosciutto ham
  • 1 tsp smoked paprika
  • 2 cans black eye beans, drained
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a pan on a high heat.
  2. Add the sausages and brown for 2-3minutes, or until there is no pink showing on the outside of the sausage.
  3. Reduce the heat to medium, add the onions and sauté for 3 minutes until soft.
  4. Add the garlic, beans and prosciutto ham, and cook for a further 3minutes.
  5. Add the tomato purée, ketchup, smoked paprika and vinegar and stir to cook for 2minutes.
  6. Add the tomato passata and heat for 5-7minutes.
  7. Serve with pasta or jacket potato.
  8. Enjoy!

NUTRITION:

Sausages and prosciutto ham – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

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.

Beans – high in plant-based protein and fibre for digestion, as well as folate for DNA synthesis and vitamin A for vision

Veggie Pasta Frittata

Providing 3 of your 5 a day and a fun way to spice up a frittata in this easy and cheap meal!

INGREDIENTS:

  • 3 eggs, beaten
  • 200g pasta (cooked weight)
  • 1 red pepper, chopped
  • 80g peas, cooked
  • 1 onion, chopped
  • 30g cherry tomatoes, halved
  • 1 clove garlic, diced
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a frying pan on a medium heat, and add the onion and fry for 4 minutes.
  2. Add the peppers, garlic and cherry tomatoes, and fry for a further 2 minutes.
  3. Turn to a high heat and add the cooked pasta and peas, mix.
  4. Add the beaten eggs and mix slowly until they start to form an omelette at the bottom.
  5. Top with cheese and move the frying pan to under the grill and leave until the cheese has melted.

NUTRITION

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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. They are also a major contributor of polyunsaturated and monounsaturated fats in this meal.

Pasta – A low-fat, high-carbohydrate base, full of fibre for digestion and a fun swap for the regular potato which is used normally in a frittata.

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.

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

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

 

Moroccan-Spiced Chicken One-Pot

A low-fat, high protein (52.2g per serving) and moderate calorie main meal, perfect for the summer and packing a punch with spices and flavour!

Serves 1

INGREDIENTS:

  • 1 chicken breast, cut into chunks
  • 50g dried couscous
  • 1 onion, chopped
  • 1 clove garlic, diced
  • 150ml water or chicken stock
  • 80g cooked peas
  • 1 carrot, thinly sliced
  • 1 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1 tsp olive oil
  • 1 bunch fresh mint

METHOD:

  1. Heat the olive oil on a high heat.
  2. Sear the chicken so there is no pink around the outside, and continue to cook for a further 3 minutes.
  3. Reduce the heat to medium, and add the onions and cook for 5 minutes.
  4. Add the spices, garlic and carrots, and cook for a further 4minutes until the carrots are slightly soft.
  5. Remove from the heat and add the stock or boiled water, the peas and the couscous. Combine well.
  6. Leave for 5 minutes, until the couscous has expanded and is soft and fluffy.
  7. Add fresh mint to serve.
  8. Enjoy!

NUTRITION

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YES LADS LOOK AT ALL THAT GREEN!

Chicken – a low-fat 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 (6g per portion) and providing a good base for this dish.

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

Carrots – High in retinol for vision, thiamin for energy release from carbohydrates and neurotransmitter synthesis, fibre for digestion, vitamin C for immune and antioxidant function, and potassium.