Healthy recopies
with Nutrition Facts
Nutrition Facts
|
2 servings
Nutritional information will depend on the type of sausages
(see the back of the packaging)
|
+ Very low in sugar
+ High in manganese
+ Very high in vitamin A
+ High in vitamin C
|
Ingredients
6 medium size sausages
pack of spinach [ 250g / 10 oz ]
olive oil for frying
Instructions
1Cut the sausages and arrange them
in a single layer in a frying pan. Fry until golden on one side, flip over
and fry until cooked through.
2 Fill a deep frying pan with
spinach, add olive oil, cover with a lid - shimmer and stir occasionally until
cooked through.
3 Serve sausages with spinach.
Nutrition Facts
|
2 servings / 360g each
210 Calories per serving
21g protein
12g fat
9g carbohydrates
|
+ Very high in iron
+ High in manganese
+ High in magnesium
+ High in niacin
+ High in pantothenic acid
+ High in phosphorus
+ High in potassium
+ Very high in riboflavin
+ Very high in selenium
+ Very high in vitamin A
+ Very high in vitamin B6
+ High in vitamin B12
+ Very high in vitamin C
|
Ingredients
5 eggs
pack of mushrooms (250g / 10 oz)
pack of spinach (~250g / 10 oz)
olive oil for frying
Instructions
1 Whisk eggs together, season and
set aside.
2 Fill a deep frying pan with
spinach, add olive oil and cover with a lid. Shimmer and stir every so often
for 5-10 minutes until almost done.
3 Add mushrooms and continue cooking
and stirring, covered until the mushrooms are lightly golden.
4 Pour in the eggs and fry until the
eggs are cooked through.
This recipe is based on a scientific
study by the boffins at the College of Chemical Sciences, Colombo, Western, Sri
Lanka, who then presented their findings to the American Chemical Society (ACS). The addition of coconut oil in the mix causes a chemical
process to take place called retrogradation which transforms the starch in rice
from an easily digestible form to a resistant starch (RS) that is way harder to
digest. The process of retrogradation is completed when the cooked rice is left
in the fridge to cool for 12 hours. At that point it may lose as much as 60% of
its calorific value.
After the 12 hour period it can be
taken out and consumed cold or it can be reheated to 60 degrees centigrade
without losing the new chemical bonds that make it so hard to digest. If it is
reheated to temperatures above 60 degrees centigrade (approx 130 Fahrenheit)
its chemical bonds are disrupted and the crystalline structure it has formed is
destroyed and it reverts back to being normal, caloric rice.
Coconut oil gives the rice a very
faint gentle coconut flavour making it a very tasty dish on its own.
Nutrition Facts
|
2 servings / 330g each
180 Calories per serving
7g protein
3g fat
74g carbohydrates
|
+ No cholesterol
+ Very low in sodium
+ Very low in sugar
|
Ingredients
1 cup of rice
2 cups of water
1 teaspoon of coconut oil
salt for taste
Instructions
1 Boil water in a kettle so it is
boiling hot. Pour it in a cooking pot , add one teaspoon of coconut oil to it
and stir.
2 Add rice, stir once, cover the pot
with a lid at an angle so some of the steam (not all) can escape and boil at a
medium heat until all of the water has been evaporated. It should take roughly
15 - 20 minutes
3 Take the pot off the heat and
cover the rice with a paper kitchen towel - it’ll soak all the excess moisture
in.
4 Let the rice cool down further and
refrigerate overnight or for a minimum of 12 hours. You can serve it hot or you
can reheat it (do not reheat above 60 degrees Centigrade or 130 degrees
Fahrenheit).
Nutrition Facts
2 portions 500g
300 Calories per portion
17g protein
2g fat
62g carbohydrates
|
+ Very low in saturated fat
+ No cholesterol
+ Very high in dietary fiber
+ High in iron
+ High in manganese
+ High in magnesium
+ High in niacin
+ Very high in potassium
+ High in riboflavin
+ Very high in vitamin A
+ High in vitamin B6
+ Very high in vitamin C
|
|
Ingredients
1 cup [ 200g ] butter beans
can of tomato paste
1 stock cube
Instructions
1 Add a cup of dry beans to a bowl,
cover with plenty of water and let them soak overnight.
2 On the next day, rinse them well,
transfer into a cooking pot and cover with 4 cups of fresh water. Add a stock
cube.
3 Cook covered on medium heat for an
hour.
4 Add a can of tomato paste, mix,
cover again and cook for another 30 minutes.
5 Take off the heat and put aside,
still covered, to let the beans soak in the juices and finish cooking. And they
are ready to
Chickpeas are easy to make, they are
high in protein and will make a tasty snack when roasted. You can eat them
right after boiling too. Chickpeas taste nutty but unlike nuts they are low in
fat. They can be used for salads or homemade hummus, make a filling meal or a
handy snack.
Chickpeas do require overnight
soaking so cooking must be planned in advanced. The cooking process itself is
pretty straightforward. Once soaked chickpeas will double in size so keep that
in mind.
Tip: Chickpeas can be frozen after boiling and can be kept in a
freezer for up to a year.
Nutrition Facts
|
4 servings / 64g each
238 Calories per serving
12g protein
5g fat
38g carbohydrates
|
+ Low in saturated fat
+ No cholesterol
+ Very low in sodium
+ High in dietary fiber
+ High in manganese
|
Ingredients
As many chickpeas as you want
Olive oil for roasting
Salt for taste
Instructions
1 Soak chickepeas overnight in
plenty of water - they'll double in size.
2 Rinse them well, transfer them
into a pot and cover with fresh water.
3 Bring the chickpeas to a boil and
let them boil for 10 minutes.
4 Remove from heat and let the
chickepeas soak in the hot water for 1 hour.
5 Drain the water and rinse the
beans before cooking. Ready ready to eat.
6 To make roasted chickpeas: Drizzle
olive oil over chickpeas and sprinkle them with salt.
7 Roast in the oven in a wide pan
for 30 minutes at 392°F / 200°C.
Nutrition Facts
|
2 portions / 170g per portion
280 Calories per portion
55g protein
6g fat
0g carbohydrates
|
+ No sugar
+ Very high in niacin
+ High in phosphorus
+ Very high in selenium
+ Very high in vitamin B6
+ Very high in vitamin B12
|
Ingredients
2 chicken breasts
a little olive oil (just to lightly coat)
seasoning for taste
Tip: you can use one of seasoning mills for poultry with a ready
mix of spices.
Instructions
1 Make sure the breasts don’t have
any bone bits left and cut out any unnecessary fat.
2 Slice both lengthwise, season and
slightly cover (or spray) with oil - it’ll help it cook faster. Use the
absolute minimum.
3 Place as many as can fit on the
grill and close it. Grill for 5 minutes.
4 Open the grill, flip them over,
close the grill again and cook for another 5 minutes. Serve.
Nutrition Facts
6 portions 267g
520 Calories per portion
32g protein
1.5g fat
98g carbohydrates
|
+ Very low in saturated fat
+ No cholesterol
+ Very low in sodium
+ Low in sugar
+ High in dietary fiber
+ High in iron
+ High in manganese
+ High in phosphorus
+ High in potassium
+ High in thiamin
|
|
Ingredients
2 cans red kidney beans
1/2 cup of rice to 1 cup of water
1 stock cube + 1 cup of water
1 leek
2 small onions
salt and pepper for taste
Instructions
1 Dice onions and leek finely.
2 Boil the rice and dissolve the
stock cube in a cup of water.
3 Cook leek and onions until soft in
a teaspoon of oil, covered.
4 Add beans.
5 And a stock cube and shimmer for
20 minutes at low heat. Serve beans with rice.
Eggs and cauliflower go really well
together. You can have a bowl for breakfast – it’s quick to make, or you can
use it as a garnish. It will also work as a light dinner. On its own
cauliflower doesn’t taste like anything but it is delicious with fried egg.
It’s a high protein meal and it doesn’t weigh you down the way mac’n’cheese
does. It keeps you alert and full of energy. To make it easier and faster, you
can boil cauliflower in the frying pan, once the water evaporates - throw in
the eggs. Season and serve.
Nutrition Facts
2 servings / 220g each
180 Calories per serving
14g protein
11g fat
8g carbohydrates
|
+ High in pantothenic acid
+ High in phosphorus
+ High in riboflavin
+ Very high in selenium
+ High in vitamin B6
+ High in vitamin B12
+ Very high in vitamin C
|
Ingredients
1/2 cauliflower
4 eggs
1 tsp olive oil
salt and pepper for seasoning
Instructions
1 Wash and cut cauliflower into
small florets.
2 Pour boiling water over the
florets, season and cook on high heat until the water evaporates.
3 Drizzle cauliflower with olive
oil. Break the eggs in, season with pepper and fry until the eggs are cooked
through.
4 Mix and serve.
Chicken chips are probably the
greatest thing invented after sliced bread. They’re low on carbs, super quick
and easy to make and versatile – you can use these as a snack or you can add
them to wraps and salads. They can be served with dips and sauces or with
boiled or steamed veggies (peas and broccoli for example). They make a tastier
and faster alternative to grilled chicken breast.
Sprinkle with pepper and paprika
before baking to make them spicy. Use different spice mills for different
flavours if you want.
The trick is to cut chicken breasts into
even slices. Use the fan or grill setting of the oven and bake at the top
shelf. Eat right away or keep in the fridge for up to two days.
Nutrition Facts
|
2 servings / 170g per serving
340 Calories per serving
50g protein
14g fat
0g carbohydrates
|
+ Low in sodium
+ No sugar
+ Very high in niacin
+ High in selenium
+ High in vitamin B6
|
Ingredients
2 chicken breasts
1 teaspoon of olive oil
salt / pepper for taste
Instructions
1 Slice the breasts into two then
cut into diagonal strips as illustrated.
2 Put some foil (for easy clean up)
on top of a baking tray. Cover it with a thin layer of olive oil and place
chicken strips on top. Season and turn the strips over - so both sides have
traces of olive oil on them.
3 Bake at 200ºC at the top of the
oven for 10 minutes, then flip them over and bake for another 5. Use oven grill
setting if it has one.
Sandwiches are not evil and they are
not unhealthy, especially if you make your own. The problem with most
store-bought lunch options is that they are filled with preservatives to ensure
their longer shelf life. They won’t give you more meat, either, because meat is
expensive. They won't give you a lot of fresh vegetables either so it will be
mostly bread and butter or mayonnaise.
If you make your own sandwiches or
wraps, you don’t even need to add any extra sauce most of the time. You use the
juice from vegetables to make them moist. Tomatoes and cucumbers work best. If
you grill your own meat, you are in charge of the quality and quantity in the
sandwich, too. How
to make chicken chips - recipe.
You can make a tasty and a healthy
premium quality sandwich you can’t find on a supermarket shelf. It just takes a
little bit of organisation and thinking ahead. You may spend less when you buy
ready but you get half the quality.
Nutrition Facts
|
1 servings / 330g
330 Calories per serving
37g protein
9g fat
27g carbohydrates
|
+ Very low in saturated fat
+ Very high in niacin
+ High in phosphorus
+ High in selenium
+ High in vitamin B6
+ High in vitamin B12
|
Ingredients
a handfull of lettuce
tomato
cucumber
handful of cooked chicken chips
tortilla wrap
Instructions
1 Start with a tortilla wrap. Add
washed lettuce leaves, cucumber strips, tomato slices. Add shredded cooked
chicken breast. Note: keep the filling closer to the top for easier wrapping
later.
2 Wrap it up.
Nutrition Facts
|
280 Calories / 330g whole thing
28g protein
16g fat
6g carbohydrates
|
+ High in riboflavin
+ Very high in selenium
|
Ingredients
3 eggs
3 tbsp Greek yogurt
1 tsp mustard
salt and pepper for taste
Instructions
1 Place eggs in a saucepan large
enough to hold them in single layer. Add cold water to cover eggs by 1 inch.
Heat over high heat to boiling point. Remove from the stove and cover the
saucepan. Let the eggs stand in hot water.
15 minutes for extra large eggs
12 minutes for large eggs
9 minutes for medium eggs
TIP: Fresher eggs are harder to peel. So if you want to make the peeling
experience easier, try using eggs that have been in your fridge for a week or
so.
2 Crush the eggs. Mix yogurt,
mustard, salt and pepper in a container and combine with eggs.
3 Serve with bread or use for
sandwiches.
Nutrition Facts
|
270 Calories / 150g
22g protein
16g fat
10g carbohydrates
|
+ High in calcium
+ High in phosphorus
+ Very high in selenium
+ Very high in vitamin B12
|
Ingredients
sardine tin
slice of wholegrain or rye bread
1 tbsp of cheese
1 tbsp of tomato paste
or chopped up fresh tomatoes
Instructions
1 Spread the tomato paste on top of
the bread, add sardines in a single layer and sprinkle with cheese.
2 Bake in the oven for a minute or
so until the cheese melts. Can also be microwaved. Serve hot.
This is an easy “open the can and
mix” budget meal.
Nutrition Facts
2 portions / 300g per serving
260 Calories per serving
24g protein
7g fat
30g carbohydrates
|
+ Very low in sodium
+ High in iron
+ High in niacin
+ High in phosphorus
+ Very high in selenium
+ Very high in vitamin B6
+ High in vitamin B12
|
Ingredients
can of tuna
can of sweetcorn
pack of lettuce (optional)
Instructions
1 Add lettuce to a bowl
2 Add half a can of sweetcorn
3 Add a can of tuna, mix and serve
with teaspoon or light mayo or lemon juice
Caesar salad are pretty notorious.
They can be healthy or unhealthy depending on the ingredients you use.
Store-bought will always give you less chicken and a ton of preservatives plus
it’ll be swimming in mayo. Making one at home is quick, especially if you use
chicken chips that take less time to grill (15 minutes).
You’ll need some lettuce, grilled
chicken, a small Greek yogurt and mustard. Garlic is optional but recommended,
it adds a kick to it. If you mix yogurt and mustard it will be a healthier mayo
alternative and you’ll get more protein out of your meal. Mix everything
together and serve, it’ll only take 20 minutes if you have all the ingredients
on hand.
Nutrition Facts
2 portions / 300g per serving
260 Calories per serving
34g protein
7g fat
9g carbohydrates
|
+ Low in sodium
+ Low in sugar
+ High in iron
+ Very high in niacin
+ High in phosphorus
+ Very high in selenium
+ Very high in vitamin B6
|
Ingredients
bag of lettuce
two handfuls cooked chicken chips
7 oz ( 200g ) plain Greek yogurt
1 tbsp mustard
garlic clove
salt / pepper for taste
Instructions
1 Make the sauce: mix yogurt,
mustard, crushed garlic, salt and pepper together.
2 Add lettuce to a bowl
3 Add chicken chips
4 Top with the sauce, mix and serve
Nutrition Facts
|
2 portions / 280g per serving
250 Calories per serving
23g protein
13g fat
13g carbohydrates
|
+ Low in sodium
+ High in iron
+ High in phosphorus
+ Very high in selenium
+ Very high in vitamin B6
|
Ingredients
bag of lettuce
3-4 hard-boiled eggs
7 oz ( 200 g ) plain Greek yogurt
1 tbsp mustard
salt and pepper for taste
Instructions
1 Add lettuce to a bowl.
2 Slice the eggs and add them to the
bowl.
3 Make the sauce: mix mustard,
yogurt. salt and pepper. Add it to the bowl, mix and serve.
This is a basic everyday salad.
You’ll need lettuce, cucumbers and olive oil. It makes a perfect side dish. If
you add some walnuts to it, it can be a standalone meal. The nuts will add
substance and keep you full.
Use a spice mill to play with
flavour. Spices really make this salad. Try to get better cucumbers if you can,
large and water filled ones that are often sold at the supermarkets taste of
nothing. Real cucumbers taste almost sweet and they are delicious but they are
hard to get and are usually expensive. Check if you have a local farmers’
market anywhere near you, you can find cheaper cucumbers there and they’ll
taste better. Look for thin cucumbers with small tightly packed seeds.
If you waste cucumbers, they quickly
go bad in the fridge due to really high water content, you are buying really
bad cucumbers, you don’t want to eat. You are just wasting money. Buy fewer,
buy better and you will never waste them. They taste absolutely delicious when
they are right.
Nutrition Facts
|
2 portions / 400g per serving
210 Calories per serving
6g protein
16g fat
15g carbohydrates
|
+ No cholesterol
+ Very low in sodium
+ High in iron
+ High in manganese
+ Very high in vitamin B6
+ High in vitamin C
|
Ingredients
bag of lettuce
2 cucumbers
handful of walnuts (optional)
1 tbsp olive oil salt and pepper for taste
Instructions
1 Add lettuce to a bowl.
2 Peel, slice and add cucumbers.
3 Add olive oil, season and mix.
4 Crush and add walnuts.
Nutrition Facts
|
2 portions / 270g per portion
310 Calories per portion
30g protein
11g fat
23g carbohydrates
|
+ Low in sodium
+ High in niacin
+ Very high in selenium
+ Very high in thiamin
+ High in vitamin B6
|
Ingredients
1/2 pound ( 220g ) pork
1 can pineapple slices in light syrup
1 tbsp olive oil
salt
Instructions
1 Quickly fry the pork on both sides
in olive oil over a medium heat until slightly brown.
2 Empty half the syrup from the can
into the pan, add the pineapple rings and cook alongside the pork.
3 Cook until the syrup has
evaporated and serve with the rings on top of the pork.
Nutrition Facts
|
1 portion / 300g per portion
410 Calories per portion
27g protein
30g fat
11g carbohydrates
|
+ High in phosphorus
+ High in selenium
|
Ingredients
3 eggs
small onion
2 oz ( 60ml ) milk
1 oz ( 30ml ) cheese
1/2 tbsp olive oil
salt
Instructions
1 Pour milk and eggs into a bowl,
season and whisk together until smooth.
2 Dice the onion and add it to the
bowl with shredded cheese. Mix with a spoon.
3 Coat a shallow baking dish with
oil and pour the mixture in. Bake for 25 minutes at 180 ºC / 356 ºF fan.
4 When ready leave to cool down for
another 15 minutes.
Nutrition Facts
500g per portion
530 Calories* per portion
46g protein
15g fat
50g carbohydrates
* may vary on ingredients
|
+ Low in sodium
+ High in niacin
+ High in phosphorus
+ High in selenium
+ Very high in thiamin
+ High in vitamin A
+ High in vitamin B6
+ High in vitamin C
|
Ingredients
1 pound ( 450g ) meat or fish
large bowl of frozen veggies
4 potatoes (optional)
2-3 tbsp olive oil
salt / pepper for taste
Instructions
1 Peel and cut the potatoes and
arrange them with sliced meat and veggies (still frozen) in one layer on a foil
covered tray. Season and drizzle it with oil.
2 Cover with foil and put in the
oven. Bake at 200 ºC 392 ºF fan until the potatoes are cooked through - test
them with a fork or a toothpick 45-60 minutes, covered. Uncover in the last 10
minutes to brown.
Nutrition Facts
|
1 portion / 140g per portion
320 Calories per portion
32g protein
20g fat
1g carbohydrates
|
+ Low in sodium
+ Very low in sugar
|
Ingredients
0.2 lb ( 125g ) frozen salmon
1/8 cups ( 15g ) light cheese (optional)
small batch of dill (optional)
1 tsp of olive oil (optional)
Instructions
1 Make the dressing: mix light
cheese, chopped up dill and olive oil
2 Place the salmon on a piece of
foil sheet.
3 Coat the top of the salmon with
the dressing.
4 Fold the foil sheet into a boat
leaving the tips open to let the salmon breathe. Place in the oven. 200 ºC 392
ºF fan. 45 min uncover in the last 5-7 minutes to glaze.
Nutrition Facts
|
2 portions / 200g per portion
240 Calories per portion
6g protein
1g fat
50g carbohydrates
|
+ Very low in saturated fat
+ No cholesterol
+ Very low in sodium
+ Low in sugar
+ High in thiamin
|
Ingredients
1 : 2 ratio
1 / 2 cup ( 120g ) of rice
1 cup ( 240ml ) of water
1 stock cube
1 oz ( 30g ) frozen peas (optional)
Instructions
1 Boil the water and disolve the
stock cube in it. Add the rice and the peas into a pan.
2 Add the stock to the rice. Stir
once. Cover the pan, transfer to a stove and cook covered at the lowest heat
setting for exactly 15 minutes. Don’t uncover during the cooking time.
3 Take off the stove and cover with
a few sheets of kitchen towels - they will soak up whatever moisture is still
left. Set aside for 15 minutes.
Nutrition Facts
|
1 portion / 300g
240 Calories* per portion
17g protein
2g fat
40g carbohydrates
* without tuna
|
+ Low in cholesterol
+ Low in sugar
+ High in phosphorus
+ High in potassium
+ High in vitamin B6
+ Very high in vitamin C
|
Ingredients
1 medium potato
cottage cheese
can of tuna filet (optional)
salt, pepper and paprika
Instructions
1 Scrub the potato, and prick it
several times with the tines of a fork. Place on a plate.
2 Cook on full power in the
microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes.
When the potato is soft, remove from the microwave, and cut in half lengthwise.
3 Optional: Fill it up with tuna.
4 Top with cottage cheese sprinkle
with paprika, and serve.
Nutrition Facts
|
1 portion / 230g
410 Calories per portion
35g protein
30g fat
2g carbohydrates
|
+ Low in sugar
+ High in riboflavin
+ Very high in selenium
+ High in vitamin B12
|
Ingredients
4 large eggs
1 oz ( 30g ) light shredded cheese
1 tsp olive oil
salt / pepper
Instructions
1 In a medium size bowl, using a
fork or a whisk mix the eggs and season.
2 Pour egg mixture into a frying pan
and sprinkle with cheese (it’ll help with the binding).
3 Cook covered for 4 to 5 minutes or
until the egg mixture has set at the bottom and begins to set up on top. Flip
like a pancake and take off the stove. Serve hot.
Nutrition Facts
|
370g per portion
180 Calories* per portion
4g protein
7g fat
28g carbohydrates
*without feta cheese
|
+ No cholesterol
+ Very low in sodium
+ Very high in dietary fiber
+ High in manganese
+ High in potassium
+ High in vitamin C
+ High in vitamin E
|
Ingredients
1 medium eggplant
2 small tomatoes
1/2 onion
1 tbsp of honey
1 tbsp of olive oil
2 oz ( 50g ) feta cheese (optional)
1 garlic clove (optional)
salt for taste
Instructions
1 Dice eggplant, tomato, onion and
garlic - and place in a bowl.
2 Add honey, salt and drizzle with
olive oil – mix everything together. Place the mixture into a wide dish or a
foil bed for easy clean up.
3 Cover with foil and bake in the
oven at 200 ºC 392 ºF fan, covered, for an hour (60 minutes).
Optional: crumble feta cheese on top.
This is grand salad, it can be an
all-in-one meal or it can be a tasty side dish for your main course meat dish.
Depending on how you make it. Lettuce, tomatoes and balsamic vinegar will make
a quick and tasty salad on their own. If you add mozzarella and pine nuts,
it’ll be just like the frosting on the cake. You know, for when you feel like
Christmas and you can spend a little extra. It looks impressive and it tastes
good but the basics are still lettuce, tomato and balsamic vinegar. The rest of
the ingredients are optional.
Nutrition Facts
|
2 portions / 270g each
150 Calories per portion
13g protein
7g fat
9g carbohydrates
|
+ High in calcium
+ High in iron
+ High in phosphorus
+ High in vitamin A
+ Very high in vitamin B6
+ Very high in vitamin C
|
Ingredients
bag of lettuce
2 medium tomatoes
1 tbsp balsamic vinegar
small pack of mozzarella
handful of pine nuts (optinal)
Instructions
1 Slice mozzarella and tomatoes.
2 Add lettuce to a plate or a bowl.
3 Add tomato and mozzarella slices.
4 Sprinkle it with balsamic vinegar
and with pine nuts, season and serve.
Nutrition Facts
|
3 portions / 450g each
650 Calories per portion
60g protein
40g fat
16g carbohydrates
|
+ High in phosphorus
+ High in selenium
+ High in thiamin
+ High in vitamin B6
|
Ingredients
1 medium eggplant
1 lb ( 450g ) ground pork
two small tomatoes
small onion
garlic clove
7 oz ( 200g ) shredded cheese
2 tps ( 30g ) plain yogurt
2 egg yolks
2 tbsp olive oil
salt and pepper
Instructions
1 Prep the vegetables: Dice
tomatoes, onion, garlic and slice the eggplant into thin strips.
2 Make the topping by mixing
together egg yolk, yogurt & cheese.
3 Cook the onion and the garlic over
medium heat: cover the pan and let it sauté for 5 minutes until soft.
4 Add tomatoes and cook covered for
another 5 minutes.
5 Add eggplant and cover again -
cook for another 10 min until the eggplant is soft.
6 Transfer the vegetables into a
baking pan and spread in a layer covering the bottom.
7 Add the pork to the pan and fry in
a 1tsp of olive oil. Shred it as much as you can and keep stirring until no
longer pink.
8 Add the cooked ground pork to the
baking pan and spread it into the second layer.
9 Add the topping and cook uncovered
in the middle of the oven at 160 ºC ( 320 ºF) for 20 minutes - until slightly
golden on top.
Nutrition Facts
|
2 portions / 420g each
270 Calories per portion
9g protein
14g fat
34g carbohydrates
|
+ High in dietary fiber
+ High in manganese
+ High in vitamin C
|
Ingredients
eggplant
5 oz ( 150 g) frozen green beans
pomegranate
2 oz ( 60g) feta cheese
2 garlic cloves
1 tbsp olive oil
salt and pepper for taste
Instructions
1 Make the dressing: Crush garlic
cloves, a handful of pomegranate seeds with a spoon or garlic press and mix
with olive oil.
2 Cut the eggplant into thin strips.
Try to make them roughly the same size so they can be baked evenly. Oil a foil
sheet and place the eggplant slices on top in one layer. Bake in the oven at
200 ºC 392 ºF fan until soft.
3 Boil green beans or cook in the
microwave for 5 minutes covered with water.
4 Place everything in a bowl, mix
and add the dressing. Serve warm.
Nutrition Facts
|
6 burgers / 190g whole thing
350 Calories per portion
47g protein
14g fat
7g carbohydrates
|
+ Low in sodium
+ Very low in sugar
+ High in niacin
+ High in phosphorus
+ Very high in selenium
+ Very high in thiamin
+ High in vitamin B6
|
Ingredients
2 pounds ( 1kg ) ground pork
3-4 egg yolks
2 oz ( 60g ) steel cut oats
2 tbsp of olive oil
pepper and salt
Instructions
1 Combine ground meat, ground oats
and egg yolks in a bowl. Season and add olive oil. And mix well.
2 Split into 4 or 6 portions.
3 Make burgers. Cling film the
burgers you are won’t be cooking for later and keep in the freezer for up to a
month.
4 Bake in the oven at 200 ºC 392 ºF
fan uncovered until cooked through. 30 min 15 min each side.
Nutrition Facts
2 portions / 230g per portion
110 Calories per portion
3g protein
7g fat
7g carbohydrates
|
+ No cholesterol
+ Low in sodium
+ High in calcium
+ High in dietary fiber
+ Very high in iron
+ High in manganese
+ High in magnesium
+ High in potassium
+ High in vitamin A
+ High in vitamin B6
+ Very high in vitamin C
|
Ingredients
3 small cucumbers
batch of radishes
small batch of spring onions
small batch of fresh dill
1 tbsp olive oil
salt and pepper
Instructions
1 Prep the vegetables: wash
everything and peel cucumbers
2 Slice cucumbers and radishes
thinly and garnish with spring onions and dill. Season, add olive oil and mix.
Nutrition Facts
|
20 meatballs / 55g each
100 Calories per meatball
14g protein
4g fat
2g carbohydrates
|
+ Low in sodium
+ Very low in sugar
+ High in niacin
+ High in phosphorus
+ Very high in selenium
+ Very high in thiamin
+ High in vitamin B6
|
Ingredients
2 pounds ( 1kg ) ground pork
3-4 egg yolks
2 oz ( 60g ) steel cut oats
2 tbsp of olive oil
pepper and salt
Instructions
1 Combine ground meat, ground oats
and egg yolks in a bowl. Season and add olive oil. And mix well.
2 Make small bite-size balls. Take
as many of the balls as you need (1/4 or 1/2) depending on how many servings
you are making and freeze the rest for later. Bake in the oven at 200 ºC / 392
ºF fan uncovered for 20 min (flip in the last 10 min)until cooked through.
Nutrition Facts
2 portions / 280g per portion
120 Calories per portion
3g protein
7g fat
13g carbohydrates
|
+ No cholesterol
+ Very low in sodium
+ High in dietary fiber
+ High in potassium
+ Very high in vitamin A
+ High in vitamin B6
+ Very high in vitamin C
|
Ingredients
2 small cucumbers
3 small tomatoes
1 bell pepper
half an onion
1 tbsp olive oil
cup of olives (optional)
2 oz ( 60g ) feta cheese (optional)
salt and pepper for taste
Instructions
1 Prep the vegetables: wash
everything and peel cucumbers.
2 Slice cucumbers and tomatoes, cut
onions into rings and bell pepper into strips. Combine everything in a bowl.
Season, add olive oil and mix. Optional: add feta cheese on top (whole slice)
Nutrition Facts
|
2 portions / 290g each
520 Calories per portion
35g protein
35g fat
13g carbohydrates
|
+ Low in sodium
+ High in selenium
|
Ingredients
1/2 lb ( 250g ) pork shoulder
7oz ( 200g ) plain yogurt
medium onion
garlic clove
1 tbsp of olive oil
salt, pepper and paprika
Instructions
1 Cut the meat into chunks, slice
the onions and the garlic. Add the spices and the oil to the yogurt to make the
marinade.
2 Add the meat, the onions and the
garlic to a bowl and marinade it for 30-60 minutes (or in the fridge
overnight).
3 Make a double foil boat and lay
the meat, placing some of the onions at the bottom and some at the top.
4 Fold the boat and cook in the oven
at 200 ºC 392 ºF fanfor 25 minutes. Uncover in the last 5 minutes to brown the
meat slightly.
Nutrition Facts
|
8 portions / 35g per each
35 Calories per portion
3g protein
2g fat
0.5g carbohydrates
|
+ Low in sugar
+ High in phosphorus
+ High in riboflavin
+ Very high in selenium
+ High in vitamin B12
|
Ingredients
4 large eggs
1 tbsp plain yogurt
1 tsp mustard
garlic clove
salt and pepper
Instructions
1 Place eggs in a saucepan large
enough to hold them in single layer. Add cold water to cover eggs by 1 inch.
Heat over high heat just to boiling. Remove from the stove and cover the
saucepan. Let the eggs stand in hot water.
15 minutes for extra large eggs
12 minutes for large eggs
9 minutes for medium eggs
Tip: Fresher eggs are harder to peel. So if you want to make the peeling
experience easier, try using eggs that have been in your fridge for a week or
so.
2 Peel the eggs. Using a sharp
knife, slice each egg in half, lengthwise. Gently remove the yolk halves and
place in a small mixing bowl. Arrange the egg white halves on a serving
platter.
3 Using a fork, mash up the yolks
and add mustard, yogurt, crushed garlic and season with salt and pepper. Spoon
egg yolk mixture into the egg white halves and serve.
Nutrition Facts
|
|
500g whole thing
320 Calories
23g protein
18g fat
20g carbohydrates
|
+ Low in cholesterol
+ Low in sodium
|
Ingredients
1 medium cucumber
7oz ( 200g ) plain Greek yogurt
2 garlic cloves
1 tbsp olive oil
salt, pepper and paprika
1 tsp white wine vinegar (optional)
Instructions
1 Cut cucumber in half lengthwise,
use a spoon to scrape out the seeds (discard these) then grate it.
2 Place the rest of the ingredients
in a bowl. Mix and serve.
Balls. Serious Balls.
This is an easy snack recipe,
stripped from anything unnecessary – feel free to add anything extra you like.
You will need oatmeal and nut butter for the base, berries for the flavour and
a binding ingredient, we use banana for binding and flavour but you can use
milk or water.
It’s really easy to make: just mix
everything together and chill in the fridge for a few hours. The high protein,
high fat content makes them a high satiety snack but a few of these ball with
coffee will work as breakfast, too. Keep chilled in the fridge at all
times.
Nutrition Facts
|
15 balls / 30g per ball
90 Calories per ball
4g protein
4g fat
10g carbohydrates
|
+ No cholesterol
+ Low in sodium
+ High in manganese
+ Very high in vitamin B6
|
Ingredients
1/2 cup ( 125g ) peanut butter
1 1/2 cups ( 125g ) uncooked oatmeal (quick oats)
3.5oz ( 100g ) dried cranberries
1 semi ripe banana
Instructions
1 Add oats, peanut butter and
cranberries to a bowl.
2 Mix everything together.
3 Add banana - the binding
ingredient, and mix well.
4 Make 15 ballz and chill in the
fridge for 1hr minimum or overnight.
Cheap. Green. Superb storability.
You don’t need a ton of smoothie recipes, you just need one that works. This
one is easy to make and only requires three ingredients: a handful of frozen
spinach, one red apple and one ripe banana. Add a cup or two of water depending
on how thick you want it and blend. It’s ready to drink in the next 5
minutes.
Use frozen spinach because it’s
easier, a lot easier to store. Look for packs with portioned spinach so you can
just grab as much as you need. It often comes in small cubes and being frozen,
it also makes the smoothie instantly chilled right after blending – you don’t
need to add any extra ice-cubes.
Red Apples work best because they
are sweet. You won’t taste spinach in the smoothie at all if you use sweet
apples and ripe bananas.
You can use a basic cheap blender,
it doesn’t have to be the expensive kind. Add the banana in the blender first
to create a softer cushioning for the frozen spinach to make it easier on your
blender. You don’t want the ice from the spinach to halt the blades and make
your blender overheat.
Add as much water as you want. Ideal
ratio is to cover the ingredients half way once you add them to the blender.
The recipe makes two glasses.
Nutrition Facts
2 glasses / 400ml each
110 Calories per glass
2g protein
0g fat
27g carbohydrates
|
+ Very low in saturated fat
+ No cholesterol
+ Low in sodium
+ High in dietary fiber
+ Very high in manganese
+ High in magnesium
+ High in potassium
+ Very high in vitamin A
+ Very high in vitamin B6
+ Very high in vitamin C
|
Ingredients
3oz ( 90g ) frozen spinach
1 medium Red Delicious apple
1 medium ripe banana
2 cups of water
Instructions
1 Wash and slice the apple, slice
the banana and add to the jug with spinach and water.
2 Blend everything together until
smooth – it shouldn’t take longer than 3 minutes. Drink right away
Oatmeal is one of these things you
should always have in your pantry. It’s versatile and it’s one of the
healthiest things there is. It doesn’t even need milk, it tastes good made with
water. And if you get used to it made this way you’ll never need milk again.
Keeping fresh milk in the house is pricey and it is an extra thing to keep in
mind but this way you don’t ever need to bother.
If you are used to milk and you
can’t imagine having water based oatmeal, it’s perfectly fine. You can use
milk. You can get used to it without it, though, if you gradually reduce milk
content in the recipe mixing it with water using less and less each time until
you no longer need it.
You can use any topping you want, we
prefer frozen berries because they’re cheaper than fresh and they’re convenient.
Frozen berries are just as good as fresh and they can be stored for a really
long time in the freezer. Plus, hot oatmeal + frozen berries instantly brings
your breakfast to edible temperature and you can eat it right away.
Nutrition Facts
2 portions / 210g each
120 Calories per portion
3g protein
2g fat
22g carbohydrates
|
+ Low in saturated fat
+ No cholesterol
+ Very low in sodium
+ High in dietary fiber
+ Very high in manganese
+ Very high in vitamin C
|
Ingredients
1 : 2 ratio
1/2 cup oatmeal ( quick oats )
1 cup hot boiled water
cup frozen or fresh forest berries
nuts, honey or cinnamon (optional extra)
Instructions
Combine oatmeal and water in a pot
over medium/low heat. Stir nonstop. Serve hot with berries
Fresh apple sauce is actually really
easy to make. You need sweet Red Delicious apples, peeled and chopped and some
water. Boil until they’re soft and blended and voila, you have a sweet and
tasty sauce for pancakes or pork. It doesn’t need sugar and it doesn’t take
long to make. If you have some sorry looking apples you will not eat otherwise
(not crispy enough anymore) that’s the best use for them.
You can have the sauce on its own,
too. It’s a really nice dessert. Serve while it’s still warm.
Nutrition Facts
300g whole thing
95 Calories whole thing
0g protein
0g fat
25g carbohydrates
|
+ No saturated fat
+ No cholesterol
+ Very low in sodium
+ High in dietary fiber
+ Very high in vitamin B6
+ Very high in vitamin C
|
Ingredients
2 sorry looking Red Delicious apples
1 cup of water
Instructions:
1 Wash and peel the apples.
2 In a saucepan, combine diced
apples and water. Cover, and cook over medium heat for 30 minutes, or until
apples are soft. Uncover in the last 5 minute to let the excess water to
evaporate.
3 Allow to cool a little, then mash
with a fork, potato masher or blend with a hand blender.
Oatmeal and nut butter based bars
like these are an ideal, default breakfast for when you don’t have time to cook
or need a quick pick me up with your coffee. Pre-make these in advance and
you’ll have your breakfast ready for at least a couple of weeks ahead.
Once you get used to making these on
a regular basis, it’ll be easier to buy all the ingredients in bulk and store
them in the cupboard for when you need them. They’re easy to make and they give
you enough energy to get through the day. Mix oatmeal, peanut butter (or any
other nut or seed butter), coconut milk (or cream) together and add some honey
for sweetness – and you are done. They should be kept chilled at all
times.
You can slice the batch into any
size slices you want, you can make mini bars for snacks or large breakfast
ones. You can even keep the entire thing in the fridge and cut as much as you
need every time.
Coconut milk and cream are the only
difficult ingredients to find. You can look for them in the Asian section at
the local supermarket. They can, sometimes, be labelled “milk” or “cream”, on
the tin it’s often the same thing. It may vary from brand to brand. The
creamier the mix, the better – it gives the bars better taste. And even though
a richer coconut milk increases the fat content of the mix, it also increases
the satiety factor which helps keep you feeling full longer and lets you get
about your day without thinking you need any additional snack, so in the long
run, it’s a big win. If you can’t find coconut milk/cream you can use any other
milk, coconut cream works best, though.
Nutrition Facts
12 bars / size per bar 92g
373 Calories per bar
13g protein
21g fat
36g carbohydrates
|
14 bars / size per bar 80g
320 Calories per bar
11g protein
18g fat
31g carbohydrates
|
16 bars / size per bar 70g
280 Calories per bar
10g protein
16g fat
27g carbohydrates
|
Ingredients
5 cups ( 450g ) uncooked oatmeal (quick oats)
1 1/3 cups ( 340g ) peanut butter
1 cup ( 250ml ) coconut cream or milk
3 tbsp honey
Instructions
1 Open a pack or a can of coconut
cream. Whisk until the mixture is smooth.
2 Add honey and mix well.
3 Add peanut butter and mix
everything together with a spoon.
4 Add uncooked oatmeal and mix well.
You may need to use your hands at this point (use disposable gloves)
5 Flatten the mix in a dish.
6 Chill in the fridge overnight (or
minimum 2hrs) then cut into 12 or 16 bars.
Protein bars are actually really
easy to make on a budget. You just need four basic ingredients: oatmeal, nut
butter, cream and protein powder. That’s it - you combine all four, chill
overnight and slice into bars. It works out a lot cheaper than buying readymade
and it’s a lot healthier, too.
You can use these bars for breakfast
or as a snack, depending on how you slice them. They are ideal pre-workout
(sessions 1hr+) and post workout (if you are trying to gain weight and put on
muscle) snacks. It’s also an easy way to eat more quality food if you are
really skinny and you need to bulk up. If you are trying to lose weight, one of
these bars in the morning will help you cut back on snacking during the day
keeping you fuller longer.
One batch can last you up to two
weeks and should be always kept chilled in the fridge. You can use any milk or
cream for the recipe but coconut cream works best. You can buy it in any local
supermarket in the Asian foods section, it comes in tins and packets,
consistency may vary from brand to brand. Coconut cream and milk are often the
same thing, just have different labels. You want to find one with the
consistency of cooking cream but not as thick as butter.
We use peanut butter for the recipe
because it’s the cheapest option. You can use any other butter, coconut or
almond butters for example. You can use seed butters if you have a nut allergy.
If you have no peanut butter in your country, you can make your own – we’ve got
a recipe here.
This recipe is based on protein
powder. We use it, again, because it’s cheap. It raises the protein content of
the bars and it adds flavour. We use vanilla but you can use any type of
protein powder you want as long as it has a flavour – if you use plain protein
powder, your bars will come out plain. You can find a no-power protein bar recipe here.
If you are not a fan of protein
powder or are not comfortable using it, you can still make the bars using this
recipe here. You’ll just need to add extra flavour to the bars but they’ll
still come out just as tasty (we use honey for sweetness).
Quick tip: use disposable gloves in the last stage of mixing (when
you add oatmeal) – it’ll make the process faster and less tedious. Foil or
baking paper can be used for the pan lining. We often cover the bars with
baking paper as well to prevent them from drying out.
Nutrition Facts
12 bars / size per bar 95g
380 Calories per bar
22g protein
22g fat
29g carbohydrates
|
14 bars / size per bar 82g
330 Calories per bar
19g protein
18g fat
25g carbohydrates
|
16 bars / size per bar 70g
290 Calories per bar
16g protein
16g fat
22g carbohydrates
|
Ingredients
4 1/2 cups ( 400g ) uncooked oatmeal
(quick oats)
1 1/3 cups ( 340g ) peanut butter
1 cup ( 250ml ) coconut cream or milk
5 scoops ( 150g ) whey vanilla protein powder
1 Open a pack or a can of coconut
cream. Whisk until the mixture is smooth.
2 Add vanilla whey protein powder
and whisk until the mixture becomes smooth.
3 Add peanut butter and mix
everything together with a spoon.
4 Add uncooked oatmeal and mix well.
You may need to use your hands at this point.
5 Flatten the mix in a dish.
6 Chill in the fridge overnight (or
minimum 2hrs) then cut into 12 or 16 bars.
Protein pancakes are easy. You need
4 basic ingredients: milk, yogurt, eggs and ground oats. All four are rich in
protein and make a great pancake mix, the trick is to let it soak.
Classic pancakes are easy to make as
long as you use a ton of fat. That’s how you make them fluffy, you add melted
butter to the batter and then fry. With a healthier option, especially if you
use oats instead of flour you need to let them soak first. If you fry them
right away, you’ll end up crunching on oats so the soaking step is
crucial.
Use quality ingredients fresh eggs,
milk and Greek yogurt and mix them well. Then mix in ground oats and let it
them stay there for 10-15 minutes. Once the mix becomes solid - the oats are
all part of the batter and none are floating at the bottom, it’s ready for
frying.
You can add more yogurt, use a
sweetener of your choice - honey, stevia or just plain sugar, you don’t need a
lot. You can even add a half a scoop of protein powder and it’ll take care of
the flavour.
If you add oil into the batter
before frying, it’ll get cooked through faster and more evenly.
Nutrition Facts
|
6 pancakes / 70g each
90 Calories per pancake
6g protein
3g fat
10g carbohydrates
|
Ingredients
1 1/8 cup ( 115g ) oat bran or oat
flour
1/2 cup ( 115g ) milk 3 egg whites + 1 egg yolk
4 tbsp ( 60g ) plain yogurt
1 tsp olive oil + oil for frying
1 tsp honey or stevia + pinch of salt
Instructions
1 Put oat bran into a large mixing
bowl. Crack the eggs in, pour in the milk, add honey (or stevia), salt and 1
tsp of olive oil. Add yogurt and mix well.
2 Put aside for 15 minutes to soak.
3 Heat a large skillet over medium
heat. Use a sheet of paper towel to moisten it with oil. Spoon 2 to 3
tablespoons of batter onto skillet and cook until set and lightly golden.
4 Flip carefully with a thin
spatula, and cook until browned on the underside.
Nutrition Facts
1 cookie / 170g
600 Calories
22g protein
30g fat
70g carbohydrates
|
2 cookies / 85g each
300 Calories per cookie
11g protein
15g fat
35g carbohydrates
|
Ingredients
2oz ( 60g ) rolled oats
2oz ( 60g ) peanut butter
1 tbsp honey
2 tbsp cold water
Instructions
1 Place all ingredients in a bowl.
2 Mix peanut butter, oats and honey
together. Add 2 tablespoons of water for easier binding.
3 Add water.
4 Shape into a ball.
5 Flatten the ball and shape it into
a cookie with a spoon.
6 Cover and chill in the fridge for
minimum 2 hours or overnight.
Nutrition Facts
|
24 balls / 30g each
90 Calories per ball
5g protein
8g fat
3g carbohydrates
|
+ Very low in sodium
+ High in iron
+ High in manganese
+ High in vitamin B6
|
Ingredients
8 1/2 oz ( 250ml ) coconut cream
4 cups ( 370g ) shredded coconut
4 scoops ( 120g ) vanilla whey protein powder
Instructions
1 Open a pack or a can of coconut
cream. Whisk until smooth.
2 Add vanilla whey protein powder
and whisk until the mixture becomes smooth.
3 Add shredded coconut and mix well
until the mixture is solid with no lumps.
4 Form ~24 balls.
5 Roll the balls in shredded coconut
and put in the fridge to chill for an hour.
Ingredients
a pack of salted & roasted
peanuts
Instructions
1 Fill half of a food processor with
peanuts.
2 Blend for 10 seconds - you should
get ground peanuts. Take a couple of tablespoons out to add them in the ready
butter later if you want to make crunchy peanut butter.
3 Blend for another 20 seconds. And
you’ll get peanut paste.
4 Another 30-40 seconds and you’ll
get ready peanut butter. Keep in the fridge, or use right away.
Nutrition Facts
per 100g:
130 Calories per ball
3g protein
8g fat
12g carbohydrates
|
+ No cholesterol
+ Very low in sodium
+ High in dietary fiber
+ High in manganese
+ Very high in vitamin B6
|
Ingredients
5 cups ( 1 lb / 450g ) old fashioned
oats
2 oz ( 60 g ) coconut flakes
3 oz ( 120g ) cranberries (sweet)
2 oz ( 60g ) hazelnuts
packet of coconut milk ( optional )
Instructions
1 Place all ingredients in a plastic
bag or container and mix.
2 Add milk. Tip: You can use watered
down coconut milk instead of milk
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