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