Smoothie Bowl

6216be92664c268834e07ac1a29edd4aThis is something I make in seconds for my kids as a very healthy pudding. They love it. It’s somewhere between ice-cream and a smoothie. For me, I sometimes have it as a breakfast. I add a handful of oats, and if I’ve just had a bike or run, a scoop of protein powder.

Why it’s great:

Yogurt: calcium, protein, good bacteria for the digestion Berries: antioxidants,
phytonutrients and fibre. Oats: for slow release energy, soluble fibre, B-glucan cholesterol lowering, carbs for replacing muscle glycogen stores post workout. Protein powder: 20g extra protein post workout for muscle recovery and maintenance, also keeps you feeling full up for longer. 

Ingredients:

  • frozen berries: 1 big handful per person
  • Oats: 1 small handful per person (about 30g)
  • Natural yogurt: 3 tablespoons per person
  • Honey: 1/2-1 teaspoon per person

Method: whizz up in a blender, in my blender I’ve to give it a shake every few seconds to get all the ingredients down to the bottom.

Eat with a spoon!img_1066.jpg

If you use a flavoured yogurt, there’s no need to add honey as it should be sweet enough already.

 

Here’s what I used this evening……

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Idiot Proof Poached Eggs

Eggs are one of the most nutritious foods that you can eat: high in protein, omega 3 fats, lutein, choline, all the B vitamins, as well as vitamins A, D, E, K, and iron.

Poached eggs should be one of the easiest, cheapest and healthiest meals. But it can be hard to not end up with a watery pile of mush. There is a lot of advice out there on how to achieve the perfectly poached egg: the freshest eggs possible, adding vinegar to the water (am I the only one to end up with vinegary eggs?!) or the ‘swirling the water’ method.

For the first time in my 39 years, I came across this genius method for the perfect poached egg. Or for 10 poached eggs if you need that many!! It’s idiot proof, which is a stroke of luck for me.

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Location: a big family brunch at my cousin Wendy’s house in Holywood – that’s Holywood in N. Ireland; rather than Hollywood, California :). There were 13 of us so that’s a lot of eggs to poach! I was a bit skeptical as this clingfilm escapade unfolded in the kitchen, but trust me…..

 

Here’s what you need:
egg(s)

cling film

any cooking oil4820A52D-F11E-49D0-B839-BDF5C02AA2B7

Ramekin, or small bowl

  1. Boil some water in a small sauce pan. Once boiling reduce to a simmer

 

  1. Tear some cling film, about double the width of the ramekin

 

  1. Oil the cling film by dribbling in a few drops of the oil. Spread around with your fingers or a pastry brush

 

  1. Break the egg in to the cling film

 

  1. Gather up the edges of the cling wrap and twist, making sure that you have the egg enclosed well. You can secure it with a little elastic band or something similar.F593DFC8-DBA5-40ED-ACE0-CAEF8944851B

 

  1. Place in the simmering water until the egg white has set. Put as many of these little parcels in the water as needed (use an appropriately sized saucepan to fit them in obvs)

 

  1. Lift the egg out of the water using a spoon and cut away the cling film

TA DA!!!!

Athlete’s Top 10 Shopping List

For professional, elite and serious amateur athletes, heavy training schedules can mean massive amounts of calories need to be eaten each day. 4500kcal for a rugby player is normal, for a tour cyclist this could be 7000kcal, while for a 45kg gymnast they may only need 1700kcal. Whatever the calorie needs, athletes need to pack in as much nutrition punch as possible. That means forgoing nutrient empty junk food, and swapping for food and drinks that will fuel the training and recovery. So what are the things that regularly appear on the pro’s daily shopping list?

For optimum nutrition, performance and health, there is nothing better than REAL food. The incredibly complex makeup of food simply cannot be artificially produced in a supplement powder or pill. Real food provides phytochemicals, antioxidants, vitamins, minerals, fibre, protein and possibly, many other beneficial constituents that science hasn’t identified yet.

Sports drinks, supplement shakes and bars can be useful as a stop gap, when good food is not readily available, or when calorie requirements are so high that it is difficult to achieve with food alone. I often use an analogy of the bricks of a house being food, and supplements being the chimney. If you don’t have the nutrition basics of food (walls and roof) in place, it is daft to think that there is any point to having a chimney (supplements).

Here are some top foods that should feature on your shopping list. These are all mostly ‘nutritionally dense’ meaning that they are choca-block full of good nutrition allowing your body to train, perform and recover to it’s maximum potential:

  1. Vegetables – often overlooked in favour of carbohydrates and protein, and served as an after thought with just a spoonful on the plate. Vegetables are absolutely essential to maintain health, providing vitamins, minerals, antioxidants, phyto chemicals, fibre etc. all of which simply cannot be bottled or put in a pill. Vegetables also ‘feed’ the healthy bacteria in the digestive system. Easy staples include broccoli, onions, spring onions, peppers, and carrots – not very adventurous, but that is fine! Fresh, frozen, boiled, steamed, microwaved, stir fried, raw…….just get. them. in!LN_012697_BP_9.jpg
  2. Oats – for breakfast, you can’t go far wrong with oats. They are high carbohydrate, so idea to have before or after training. Oats come in various textures, from the very fine in Ready Brek, to the chunky Flahavins. You can add all sorts of things to basic oats to add some oomph: milk, raisins, sliced banana, cocoa powder, cinnamon, desiccated coconut etc. You can also put them in a smoothie for breakfast or for post training recovery. 10 ways with oats
  3. Milk – protein, carbohydrate, low fat, calcium for bones and muscle function. Added to tea, coffee, porridge and breakfast cereals. Research shows that milk post-exercise is just as effective and recovery and rehydration, if not more so, than commercially-available sports drinks005045.jpg
  4. Coffee – because it’s one of life’s pleasures, but also when taken before/during exercise, caffeine has been proven to enhance athletic performance. A recent study showed that two cups of coffee improved endurance performance by 4%.
  5. Peanut butter – good for protein, energy and good fats. If you are trying to drop body fat/weight then go easy as it’s very high in calories – too much is often one of the biggest mistakes for my weight loss clients! Mix a tablespoon in to porridge or spread on oatcakes/rice cakes.
  6. Eggs – one of the most nutritious foods that you can eat: high in protein, omega 3 fats, lutein, choline, all the B vitamins, as well as vitamins A, D, E, K, and iron.  Omelettes, poached, scrambled, fried or to make egg fried rice. You can even mix one in to hot porridge (just don’t put in the microwave with the oats or you’ll get scrambled oat-eggs……yak!)
  7. Rice – carbohydrates are very important for fuelling exercise,
    for recovery, and for the immunity. White rice can be particularly useful when there is only an hour or two between training sessions and fast release carbs are needed. Whole grain rice is higher in fibre, digested more slowly, and is more filling.
  8. Chicken – high protein, low fat, and very versatile. There are endless ways to use chicken: plain grilled, a whole chicken roasted, stir fried, mixed with light mayo and veg in wraps, stuffed with pesto and cheddar cheese. One of the easiest ‘recipes’ is a whole chicken in a slow cooker for 6 hours.
  9. Yogurt – the high protein ones can be particularly beneficial for athletes eg. Total greek yogurt, Danio, Liberte etc These have double the protein of normal yogurts (greek ‘style’ is not usually higher in protein), so good for muscle repair and maintenance. Yogurt also contains ‘probiotics’ which are beneficial for the digestion and immunity.
  10. Salmon – or any oily fish (mackerel, sardines, fresh tuna). Oily fish is the best food source of anti inflammatory omega 3 fats which is essential in every athlete’s diet to reduce muscle inflammation and delayed onset muscle soreness. Aim to take at least 2-3 times a week. If you don’t like any of these fish, then I advise taking daily fish oil supplements.288543.jpg

 

For loads of recipes using all of the above ingredients click…….here!

Flaxseed Bread

MIMG_0498.JPGy middle daughter, Evie (7), has serious issues with gluten (and oats!). She’s tested negative for coeliac disease, but if she has even a small amount food of bread, cake or pasta she will be doubled up in pain a few hours later. As for many people with gut issues, stress and worry are also a major factor in making the problem worse. She desperately misses London since we had to move to N. Ireland 8 months ago: our
house, her school, her friends, and most of all her Dad who still lives there.

It’s lucky that I’m a dietitian, as I’m well used to managing patients with coeliac disease and non-coeliac gluten sensitivity, but practically it can be tough to avoid gluten. Birthday parties are notoriously difficult to negotiate (what kid can’t resist a tiny bit of cake!). The availability of gluten free foods is a million times better than 10 years ago, but they can be expensive and often loaded with sugar. I like making as much of my family’s food as possible, and this bread is fab for her……….the flaxseed is brilliant for gut health and constipation, and the eggs and almonds provide terrific sources of protein. And very importantly, it’s so easy.

If you are watching your carbohydrate intake, needing gluten free, or simply want a highly nutritious healthy bread, then I highly recommend this very easy ecipe. For anyone who has tried Irish wheaten bread, this has a very similar texture.IMG_0861.JPG

Flaxseeds for dietary fiber, manganese, vitamin B1, and omega-3 healthy fats. Almonds are a source of vitamin E, copper, magnesium, and high quality protein, fiber, and phytosterols. Eggs are a very good source of high quality protein, vitamin B2, selenium, B6, B12 and minerals such as zinc, iron and copper, fat soluble vitamins A, D, E and K.

There is about 1000 kcal, 54g protein, 5g carbs in the whole loaf. So if you cut 6 slices, that’s about 170kcal per slice.

Ingredients: 

Ground flaxseed – 1 cup

Ground almonds – 1/2 cup

Eggs – 4

Baking powder – 1 teaspoon

Method:

1) Beat together eggs & 3 tablespoons of water

2) Mix dry ingredients in a separate bowl: 1 cup ground flaxseedUnknown copy 9, 1 teaspoon baking powder, 1/2 cup ground almonds

3) Add wet ingredients to the dry ingredients, mix well. Put in a loaf tin, cook for 20 minutes at 200 degrees C.

Seriously Healthy Pancakes (2 ingredients)

It’s Shrove Tuesday, yay for pancakes! But do they seem like a chore to make? Would you like a super speedy, easy AND healthy pancake recipe??

This pancake mix takes about 1 minute to prepare using a banana and 2 eggs. It’s ready to cook immediately! They are awesome with a big dollop of greek yogurt and some warm berries……I use frozen berries that have been blasted in the microwave to defrost 🙂

The pancakes mix is easier to make with a blender – just blast all the ingredients together,  but it can also be done with a fork.

Ripe bananas

1 Ripe banana

2 Eggs

2 Eggs – high protein

  1. Mash the banana very well – the more ripe the banana the easier this is
  2. Crack in two eggs and mix with a fork. (You can also do this in a blender).
  3. Optional: add in a handful of oats to increase the carbohydrate and fibre for sustained energy.
  4. Pour some mixture in to a lightly greased frying pan (ideally a non-stick one), allow to cook on a medium heat for a minute or two. You’ll see little bubbles appearing, take a peak underneath to see if it turning brown. Flip over and cook the other side.

Extras: a simple drizzle of honey/maple syrup, or greek yogurt topped with berries.

FullSizeRender

Take to work or school (pic courtesy of my sis!)

 

Tip: if you are watching your weight, studies show eating eggs for breakfast can help. Eggs seem to help you to feel full up for longer and keep your blood sugar levels steady.

 

Easy Peasy Healthy Ice-cream

 

 

Like most of the recipes on this website, I use this one a lot, and it definitely lives up to the Fast Fit Food ethos. It uses 3 of the basic ingredients that I always have a stock of: natural yogurt, frozen berries and bananas. It is perfect as a pudding or as a snack, and it’s one of the recipes I give to my athletes for pre or post workout as it contains great amounts of protein and carbohydrates.

Benefits: yogurt provides good bacteria for the digestion as well as calcium and protein,   the berries and banana provides fibre; potassium and healthy carbohydrates from the bananas, antioxidants from the berries…..I could go on! 

I try to use nice ripe bananas – they are sweeter and easier to digest that greener ones. If you can buy yellow ones with brown specks, or allow them to ripen in the fruit bowl, then there is no need to add any extra sweetness e.g. from honey.

The type of natural yogurt you use is up to you: I usually use full fat for my kids as it gives a thicker creamier texture. If you are watching your weight, then use a low fat natural yogurt which usually Unknown-10276994has about half the calories. Contrary to popular belief, low fat natural (plain) yogurt does not have any added sugar or sweetness. If you are trying to increase protein in your diet, then go for Total which have twice the amount of protein as standard natural yogurts. Liberte has the advantage of having some fruit added, without too much sugar. All of them have the healthy bacteria!

If you are lactose intolerant, simply swap the natural yogurt for lactose free yogurt. Vegan? then go for soya or coconut yogurt.

Healthy, easy ‘ice-cream’images-3

Ingredients:

  • 500g pot of natural yogurt
  • 2 frozen ripe bananas (peel before freezing)
  • handful of frozen IMG_0905berries/any frozen fruit

 

Method:

  1. images-3Chuck the ingredients in to a blender and whizz up until smooth.
  2. To make more ice-creamy, you can put the mixture back in to the freezer for a few hours, then give it a good stir before serving.

 

One Pot Chicken Chorizo Jambalaya

Who likes mess and lots of washing up? Not me!

Who likes tasty food? Me!IMG_0881

I love this meal because it has minimal faff and hassle: everything is chucked in to my lovely big Le Cruset pot that sits permanently on the stove. It has the perfect combination of carbohydrates from the rice, protein from the chicken and chorizo, with the tomatoes, onion, pepper and garlic providing super healthy phytonutrients. The original recipe used Cajun spice mix which in the words of my 3 year old is “a little bit spicy”, so I’ve adapted it to use smoked paprika, which provides a warming barbeque flavour. Unknown-1

For my wee people, I’ve renamed it ‘Barbeque Rice Treasure Hunt’. I know, I know. I don’t like pandering too much to this type of nonsense, but anything for an easier life. They’ve to find the chunks of chicken/chorizo in the rice. Also for a less stressful mealtime, I grate the onion as my eldest won’t eat chunks of the stuff. Sigh, raised eyebrow*

Did you know? One of the fabulous things about onion and garlic is that they are wonderful ‘foods’ for the healthy bacteria in your gut, helping to ensure they flourish. Healthy gut bacteria are very important for good digestion and your immune system.

Watching your weight or for extra nutrition oomph? Leave out the chorizo as it’s high in fat and usually has nitrates (not very healthy at all); add extra chicken, some prawns, extra vegetables, e.g grated carrot, red pepper, spinach, or another tin of tomatoes.

 

Ingredients:IMG_0895

  • 1 tbsp olive oil
  • 3 chicken breasts, diced
  • 1 onion, diced or grated
  • 1 red pepper, chopped in to cubes
  • 2 garlic cloves, crushed
  • 75g chorizo sausage, sliced
  • 1-2 tbsp smoked paprika or Cajun spice mix
  • 250g long grain rice
  • 400g can chopped tomatoes
  • 350ml chicken stock

Method:

  1. Heat the oil in a large frying pan or casserole dish with a lid. Brown the chicken for a few mins.
  2. Tip in the onion and cook for a few minutes until soft.
  3. Add the pepper, garlic, chorizo and smoked paprika. Cook for 5 mins more.
  4. Add the uncooked rice.
  5. Add the tomatoes and stock.
  6. Cover and simmer for 20-25 mins until the rice is tender. Add more chicken stock if it gets a bit too dry.

My favourite thing is when I let it ‘catch’ on the bottom of the saucepan, allowing it to crisp up a bit/caramelise.