Baked Salmon & Spiced Quinoa

Ingredients

1 salmon fillet

1 cup quinoa

2 cloves garlic diced

1/2 onion diced

Dried mixed herbs

Salt and pepper

1/2 tspn of cumin seeds

1/2 tspn of thyme

Rocket leaves or salad

Preheat oven to 180deg. 

In a small saucepan lightly fry onion and garlic until browned, then add the quinoa grains and recommended water measure. Allow the quinoa to gently simmer until the water is absorbed. 

While quinoa is cooking place salmon on a baking tray and season with pepper and mixed herbs, then place in the oven to cook for 15 mins.

Check if the quinoa is cooked and the water absorbed - once ready season with cumin, thyme, salt and pepper.

Plate the baked salmon with the spiced quinoa and garnish with a side salad.
Serves 1

Chickpea & Vegetable Chilli

Ingredients

1 onion diced

3 cloves garlic diced

1 tin of diced tomatoes (salt reduced)

1 tin of chickpeas drained

1 eggplant cut into cubes

2 carrots chopped

Hot parika

Fresh or dried chilli

Fresh or dried parsley

In a large pan lightly fry the onions and garlic in olive oil, once browned add the tomatoes, eggplant, carrot and 2 cups of water bring to a high simmer then place a lid on the pan and reduce the heat, allow to simmer for 15 mins. Once vegetables are cooked, then add to the dish chickpeas, paprika and chilli to taste allow to cook for another 5 mins without the lid.  Sprinkle with parsley before serving. 

Eat this as a side dish or as a meal with a serve of brown rice.

Chocolate Protein Shake

Ingredients

1 scoop vanilla protein powder

1/2 water

1/2 cup light soy milk

1 1/2 tsp unsweetened cocoa powder

1/2 cup ice

 

 Add all ingredients into the blender, blitz and serve.
 
 


Nutritional Value (depends on the products used)
Calories 152
Protein 28g
Carbohydrates 5g
Fat 2.3g

Oatmeal

Ingredients

1/2 cup rolled oats

1/2 cup water

1/2 tsp cinnamon

Place ingredients in a bowl and microwave for 90 seconds. Add any fresh or dried fruits to taste. Eat this with a serve of protein (eg, egg whites or shake) for a balanced breakfast.
Serves 1

The Basics

Nutrition is vital, to lose weight or gain muscle you must eat clean healthy meals more frequently to keep your metabolism stimulated and your body well nourished.

Your required meal portion size and quantity of macro nutrients (protein, carbohydrates and fat) will depend on your weight, sex and your goals.

The basic principles from Tosca Reno:

• Eat 5-6 portioned meals each day
• Eat every 2-3 hours
• Combine lean protein and complex carb's in each meal
• Include adequate quantities of good fats (essential fatty acids)
• Drink plenty of water
• Never skip meals
• Avoid bad fat (saturated and trans)
• Avoid drinks with a high sugar content, like juices, soft drinks and alcohol.
• Eliminate over-processed and refined food

Tips

Pre-pack meals and lunches to take with you when your on the go. (I take to work, breakfast, lunch as well as mid morning and afternoon meals)

Set a day each week to do a food preparation for the week ahead (a cook up). 

If to you are prepared you are more likely to stay on track and a make better choices when life gets hectic.

Control your meal sizes.

Portion Guide

Refer to http://www.eatcleandiet.com/ for more around the principles of clean eating.

Macro-Nutrients

Protein

Our body cells are made up of proteins, hence amino acids act as building blocks within the body and are vital for cell function and repair. High quality protein is found in all lean animal meats. Other non-meat sources include, soya, tofu, tempeh, eggs, legumes, lentils, quinoa, chia seeds, nuts, cheese and yoghurt. Protein found in plants is not as high in quality or as complete.

Fats

Fats in the form of EFA's (essential fatty acids) are required for optimal health, consume adequate amounts of EFA's through your diet. Include Omega 3 found in oily fish, flaxseeds and poly unsaturated fat omega 6 found in seeds, seed oils, some meat and dairy produce. We want to stay away from the bad saturated and trans fat (also known as hydrogenated vegetable oil)  - check the labels when purchasing products.

Carbohydrates

A fuel to the body. When we eat carbohydrates they are converted to glucose within the body to be used as energy. Carbohydrates are categorized as simple and complex (complex starchy and complex fibrous).

Simple Carbohydrates are quickly converted to glucose once digested and spike up our sugar levels rapidly. Avoid simple carbohydrates such as refined white flour and sugar as well as products containing these. Fruit is an unprocessed simple carbohydrate that contains fibre, so it is digested slower and contains vital micro nutrients (vitamins and minerals). Include fruits in your breakfast or your pre-training meal/snack.

Complex Carbohydrates provide the body with a prolonged energy release as they are broken down slowly due to their high fibre content.

Starchy Complex Carbohydrates 

(some examples below)

Whole grains 

Amaranth

Brown rice

Barley

Millet

Quinoa*

Rolled oats

Chickpeas*

Legumes*

Lentils*

Potatoes

Sweet potatoes

Yams

Carrots

Corn

Pea

Banana

*Also contains high quality protein

Fibrous Complex Carbohydrates

(some examples below)

All Green Vegetables

Tomatoes

Artichokes

Cauliflower

Eggplant

Onion

Beetroot

Mango 

Apples

Grapes

Berries

Kiwi

Grapefruit

Nectarine

Plums

Pears

Melons

Pineapple

Poached Eggs & Smoked Salmon

Ingredients

2 eggs

25g (2 slices) smoked salmon

1 cup rocket leaves

Pepper

White Vinegar

Bring to the boil a small saucepan half filled with water and a splash of white vinegar, reduce heat to a high simmer stir to create a well and crack the eggs one by one into the water to poach to desired texture.

Plate up rocket and smoked salmon. Spoon the eggs out of the saucepan once ready and drain excess water. Add eggs on top of the rocket and season with cracked pepper. Serves 1

Nutritional Value

Calories 200

Protein 17.2g

Carbohydrates 0.25g

Fat 13g

Quinoa & Kale Patties

Ingredients

2 1/2 cups cooked quinoa

2 cup cooked kale finely chopped

1 cup chopped coriander

1 cup grated cheese

1 egg

1/2 onion diced

3 cloves of garlic

1/2 cup bread crumbs or flour

1/2 tsp cumin seeds

Salt and Pepper

 

Brown the onions and garlic in a small pan. Then combine with cooked quinoa, kale , coriander , cheese , flour and egg. Season with salt, pepper and cumin seed. Make into Patties then brown in a nonstick fry pan 5 min each side . Makes 12 

Variations: this recipe works well with other grains like rice or couscous and any other leafy type vegetables .

Protein Pudding

I sometimes eat this pudding after dinner, so I use casein protein for this pudding. Casein protein is digested slower by the body therefore is a slow release protein that will provide your body with prolonged amino-acids for repairing muscle (anti-catabolic) while resting during the night. 

Casein just like whey & other types of protein powders can be bought at nutrition and health food stores.

Ingredients

1 scoop chocolate protein powder

1 tsb cocoa powder

1/2 cup -3/4 cup water

1 egg white (optional)

Using an electric beater whip together protein powder, egg white if using and add water  gradually, beat on high until pudding is thick and airy. 

Chill for an hour. Serves 1

Nutritional Value (depends on product used) 

Calories 110

Protein 25g

Carbohydrate 1g

Fat 1g

So Clean Sashimi

Salmon & Tuna

Salmon & King Fish

Ingredients

A variety of sashimi grade seafood:

Salmon, Tuna, King Fish or Scallops

Slice carefully onto a platter and serve with pickled ginger, wasabi and soy sauce.

Full of Protein, healthy omega 3 fats and low in carbohydrates.

The Best Chicken & Sweetcorn Soup

Ingredients

4 cans creamed corn

4 cups chicken stock
2 cups of water

300 grams chicken diced

3 tbls cornflour

6 eggs lightly whipped

Salt & Pepper

In a large pot bring the chicken stock to a boil, whilst stock is heating coat the diced chicken in cornflour. Add corn bring back up to boil, then add chicken pieces individually (to avoid sticking), and the additional 2 cups of water, leave to simmer 5-10 min until chicken is cooked. Whilst stirring the soup and the egg, turn heat off.

Season to taste with salt and pepper. Serves 10

Cinnamon Swirl Protein Bread

Ingredients

In small bowl combine: (set aside) 

1/3 cup stevia 

2 tsp cinnamon 

In a large bowl combine: (whisk together)

1 1/2 cups oat flour (blended oats)

2 scoops vanilla whey protein 

1 tbsp baking powder 

1/2 tsp salt 

1/4 cup Stevia  

In a medium bowl combine: (whisk together & add to lrg bowl) 

2 egg whites 

1 cup milk 

1/3 cup applesauce

¼ cup low fat greek yogurt

Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray

Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).
Sprinkle heavily with half of the cinnamon/sugar mixture.
Repeat with remaining batter & cinnamon/sugar on top and some flaked almonds
Draw a knife through the batter to marble.Bake for 24 -28 min.

Note: these should be stored in an air tight container in the fridge.

Recipe by Jamie Eason 

► 11:42► 11:42

www.youtube.com/watch?v=oVBnFiIgZ44

Nutritional Value

Calories 55

Protein 5g

Carbohydrates 8g

Fat 1g

Carrot Cake Protein Bars

Ingredients

1 cup oat flour

2 scoops vanilla whey protein

2 tsp cinnamon

1/2 tsp baking soda

1/4 tsp salt

1/8 tsp allspice

1/8 tsp nutmeg

4 egg whites

3/4 cup Sweetener

8 oz baby food carrots

4 oz water 

  

Preheat oven to 350 degrees.
Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda,salt together in a bowl.
Mix egg whites, sweetener, or Ideal, baby food carrots and water (optional) in a bowl.
Add wet ingredients to dry ingredients and mix together.
Spray glass pyrex dish with non-stick butter spray.
Pour ingredients into dish.
Bake 20-30 minutes. Makes 16, 2 per serve. 

Note: these should be stored in an air tight container in the fridge.

Recipe by Jamie Eason 

► 11:41► 11:41

www.youtube.com/watch?v=b4Adfwjkhfc

   

Nutritional Value

Calories 94

Protein 10g

Carbohydrates 10g
Fat 1.25g 

Berry Oat Protein Pikelets

Ingredients

½ cup (5) eggwhites

½ cup oats

1 tbls almond meal

½ cup frozen berries,thawed and drained

½ tsp cinnamon

½ tsp baking powder

¼ cup sweetener (optional)

Mix all ingredients together, heat frying pan & drizzle with olive oil, cook tablespoon at a time into small pikelets on medium heat, flip over. Serves 1

Note: You can blitz the oats in a blender, prior if you want a smooth pikelet batter.

Berry Protein Muffins

Ingredients

3 scoops protein powder

1 1/2 cups rolled oats

1/2 cup stevia (natural sweetener)

1 tbls baking powder

2 eggs

1/2 cup tinned apples (unsweetened)

3/4 cup natural greek yoghurt (low fat)

1 cup light soy milk

1 tsp vanilla essence 

1/2 cup fresh or frozen berries thawed and drained

Preheat oven to 180deg. Place oats in a blender/food processor blitz until the oats become flour, place into a large mixing bowl, then add all other dry ingredients to the flour. Now in the blender/food processor add all wet ingredients (except the berrys) , apple, yoghurt, eggs, milk, vanilla essence and blitz. Combine wet ingredients to the dry mixing well, fill your muffin cases then drop berrys into each muffin . I added some coconut to the tops of mine, you can add oats or nuts as well if you like. Bake in the oven 17-20 min. Makes 12 large muffins.

Note: these need to be stored in an airtight container in the fridge.

Nutritional Value
Protein 10.5g
Carbohydrates (net) 8.5g
Fat 2.3g

Quinoa & Sultana Porridge

Ingredients

1 cup uncooked quinoa

1/2 cup sultanas

1/4 stevia (natural sweetener)

1 tsp cinnamon

1 tsp nutmeg

1 3/4 cup soy milk

Cook quinoa as per pack instruction. Heat the milk in a medium saucepan with spices, stevia and sultanas. once simmering add the cooked quinoa. 
Once heated through serve. Serves 3-4

Crispy Kale Chips

Ingredients

Kale

Olive oil

Salt

Preheat oven to 200deg.Wash and trim kale leaves from the thick stem, cut into bite sizes pieces allow to dry. Spread out the kale leaves onto a baking tray, coat lightly with olive oil and salt then bake until crisp.

Strawberry Protein Shake

Ingredients

1 scoop vanilla protein powder

1/4 cup low fat greek yoghurt

1 cup light soy milk

1/2 punnet strawberries

1/2 cup ice

Add all ingredients into the blender, blitz and serve.

For less carbs/fat - use water and omit the yoghurt and milk.

Nutritional Value (depends on the products used)
Protein 38g
Carbohydrates 14.5g
Fat 3.7g

Tangy Lemon Mousse & Berrys

 Ingredients

1 cup frozen berry's (thawed and drained)

Fresh berries to decorate

10g gelatine

3/4 cup stevia (natural sweetener)

2 tsp grated lemon rind

1/2 cup lemon juice

1 tsp light olive oil

1 egg

1 1/3 cups low fat natural yoghurt

 
Sprinkle gelatine to dissolve in 1/4 cup of water in a small bowl. Place another 1/4 cup water in a medium sauce pan with stevia, lemon rind, lemon juice, oil and egg whisk until combined over a low heat until mixture is hot. Whisk in the gelatine and cook for 1 minute. Remove from the heat and transfer to a medium size bowl to cool to room temperature, once cool whisk in the yoghurt. Layer into 4 glasses with the thawed berries. Refrigerate. 

Once chilled decorate the top of each glass with additional berries. Serves 4

Nutritional Value
Calories 260
Protein 6g
Carbohydrates 44g
Fat 2g

Almond & Sesame Cookies

Ingredients

2 cups almond meal

1/2 cup sesame seeds

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp salt

1/2 cup stevia (natural sweetener)

1 egg

1 tsp vanilla essence

 Preheat oven to 180deg. Combine all dry ingredients in a mixing bowl, then add egg and vanilla essence mix until a thick cookie dough is formed (you can use a splash of water if needed). Roll into small balls place on baking tray, press down with fork to flatten then decorate with almonds or sesame seeds. Bake for approx 15-20 min until very golden brown and crisp. Makes 12


Nutritional Value
Calories 113
Protein 5g
Carbohydrates (net) 2g
Fat 9.5g

Chocolate Protein Muffins

Ingredients

3 scoops protein powder
3 tbls unsweetened cocoa powder

1 1/2 cups rolled oats

1/2 cup stevia (natural sweetener)

1 tbls baking powder

2 eggs

1/2 cup tinned apples (unsweetened)

3/4 cup natural greek yoghurt (low fat)

1 cup light soy milk

1 tsp vanilla essence 

1/2 cup choc bits

Preheat oven to 180deg. Place oats in a blender/food processor blitz until the oats become flour, place into a large mixing bowl, then add all other dry ingredients to the flour. Now in the blender/food processor add all wet ingredients , apple, yoghurt, eggs, milk, vanilla essence and blitz. Combine wet ingredients to the dry mixing well, fill your muffin cases and top with choc bits. Bake in the oven 17-20 min. Makes 12 large muffins.

Note: these need to be stored in an airtight container in the fridge.

Nutritional Value
Protein 10.5g
Carbohydrates (net) 8.5g
Fat 2.3g

Chocolate Protein Truffles

 Ingredients 

100g protein powder

50g almond meal

50g desiccated coconut
1/2 Cup Stevia

2 tlbs tahini paste

3 tbls unsweetened cocoa powder

water approx 1/4 cup -varies

1/2 cup of coconut,cocoa powder or crushed peanuts for dusting

Mix together all dry ingredients in a large bowl. Spoon in the tahini paste and 1/4 cup of water combine into a sticky dough. If this is too try add a little more water. (some protein powders consistency results in different measures of required water).

Roll into approx 18-20 small balls, then dust coat in some additional coconut,cocoa powder or crushed peanuts. Refrigerate until chilled.

Nutritional Value
Calories 64
Protein 6g
Carbohydrates 1.5g
Fat 4g