Tag Archives: healthy meals

6 Post Work Out Meals

It is so Important to fuel your body correctly when exerting. I see far too many women starve themselves and this is not healthy. When you have spent time doing rigorous exercise you release free radicals which damage the body making you age. It is therefore important that you nourish your body with plenty of antioxidants and nutrients. These six meals are healthy and simple to make.

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Steamed Broccoli and Baked Salmon

Ingredients

A handful of tender stem broccoli

1 salmon fillet

Season the salmon with olive oil, himalayan salt and pepper and place in a preheated oven at 180C and cook for about 20 minutes. Oven times will vary according to different ovens. While the salmon is cooking place the broccoli in the steamer and steam for 15 minutes. Serve on a plate drizzling them with olive oil and tamari and enjoy with the salmon.

 

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Lentil and Sweet Potato Salad

Ingredients

400g Lentils – organic tinned or you can soak them overnight

1 small sweet potato peeled and boiled

1 garlic clove chopped finely

2 spring onions chopped finely

10 cherry tomatoes

A handful of parsley

A handful of coriander

A tablespoon of mixed seeds (pumpkin, sunflower and sesame)

2 tablespoons of olive oil

1/2 a teaspoon of bouillon powder

ginger finely chopped

Salt and pepper to season

For the dressing

Olive oil and tamari

If using lentils that you have soaked overnight place in a pan of water with the bouillon powder on low heat and cook for 30 minutes. Once cooked you can sauté them. If you are using tinned lentils you can place them directly in the pan with the olive oil, garlic, spring onion, ginger and parsley. Add two tablespoons of water and sauté for 5 minutes. Once ready set to the side and allow to cool. Once cooled you can add the sweet potato cut into small pieces, cherry tomatoes, coriander and mixed seeds. You can eat this salad warm or cold. Add olive oil and tamari and enjoy.

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Quinoa Chocolate Pancakes

Ingredients

2 tablespoons of quinoa flour

1 tablespoon of raw cacao powder

1/2 banana

1\4 teaspoon of baking powder

2 eggs

1 teaspoon of chia seeds

100ml of water

1-2 teaspoons of sweetener of your choice ( I have mine without but depends how sweet you like your pancakes. You can use xylitol or raw honey)

For the topping

Strawberries, banana and raw cacao nibs

Mix dry and wet ingredients separately then combine together and whisk. Grease a non stick pan with some coconut oil and heat over medium heat. When using banana in your pancakes you want t keep them small otherwise they will end up all mushy. Place two pastry rings or egg rings in the middle of the pan and pour the batter in. Once bubbles start forming remove the rings and flip over. You should cook the pancakes for 2-3 minutes on each side. Serve with fruit of your choice, coconut chips and raw cacao nibs.

 

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Spirulina Smoothie

Ingredients

1 banana

1/2 avocado

2 dates

1 cup of almond milk

1 tablespoon of raw cacao powder

1 tablespoon of almond butter

1 heaped teaspoon of spirulina powder ( spirulina is a blue green algae rich in protein, B12, iron and magnesium)

For the topping:

Bee pollen

Strawberries

raw cacao nibs

Place all the smoothie ingredients in the blender and blend until lovely and smooth. You can add ice. Pour into a glass and add been pollen, strawberries and raw cacao nibs on top.

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Omelette with Sautéed Mushroom

2 organic eggs

A handful of parsley finely chopped

I punnet of champignon mushrooms finely chopped

Olive oil

Cayenne pepper

1 garlic cloves

Sautee’ the mushrooms in olive oil, garlic and cayenne pepper and set to the side. Grease a non stick pan and place on medium heat. Beat two organic eggs add salt and pepper and pour in the pan. Should take the omelette about 3 minutes to cook. Once cooked lift one side and flip it over. Serve with the mushrooms and sprinkle parsley on top.

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Quinoa with Sautéed Spinach and a Poached Egg

Ingredients

1 small cup of cooked quinoa

Spinach

1 organic egg

1 garlic clove

cayenne pepper

Himalayan salt

Sautee’ the spinach in olive oil, garlic and cayenne pepper or chilli peppers. Put a generous amount of spinach as they tend to shrink when cooked. To make the poached egg place a pot of water on medium heat. There should be enough water to cover the egg. When the water is boiling add some white vinegar to the water, lower the heat slightly and place the egg in the water. I normally crack my egg in a small glass and then pour it in the water. Cook for 3 minutes then take the egg with a spoon and place it on a plate with some tissue paper to absorb the water, Place the egg on top of the quinoa and spinach and season to your liking.

 

 

 

 

 

 

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