Salmon with warm chickpea, pepper & spinach salad This is a simple, yet healthy and delicious evening meal for two and is ready in just 20 minutes. It is also great recovery food for the training athlete! Salmon delivers plenty of “anti-inflammatory” omega-3 fatty acids and protein for recovery, and is also a very useful food [...]
Archive | April, 2010
Swiss Ball Training – A great way to exercise your entire body
Regular aerobic exercise, core strength work, good posture, proper diet and good digestion, are all necessary to achieve a lean and toned body you can be proud of! Core strength work, improving posture, and generally toning all the body’s muscles can be achieved with a regular balanced routine using the very popular Swiss ball or [...]
Why we need to train our muscles
It doesn’t matter whether you call it weight training, strength training or gym training, all these modes of exercise describe the way in which muscles can be individually or specifically exercised, strengthened and toned. Adding “resistance” or weight to a muscle (i.e. free weights, machines, bands, balls, or one’s own body weight) whilst undergoing, or [...]
Butter Bean and Root Veg Curry
At least 2 servings… 200g butter beans I onion A little coconut oil, or olive oil A thumb nail size of ginger root, chopped, and/or 1 clove of garlic, crushed or finely chopped 1 teaspoon cumin seeds & 1/2 tsp ground turmeric ½ tsp of chilli flakes 1 large tin of organic chopped tomatoes 1 tablespoon [...]
Soaked homemade cinnamon muesli
Serves 1 50 grams of organic rolled oats or a muesli base (oats, barley flakes, rye flakes) 10g (small handful) of raw almonds, or flaked almonds 10g organic raisins (handful) ½ tsp of ground cinnamon 100-150ml of organic milk (or use a nut/seed milk of your choice such as almond milk or quinoa milk) Place [...]
Mixed berry, wheatgerm, natural yogurt & Tahini breakfast mousse
This quick and tasty breakfast idea for one, contains an array of B vitamins, fibre, plenty of calcium and Mg. It is high in potassium too, and very well balanced with protein, fat and carbohydrate. A great start to the day! 150g of fresh or frozen mixed summer berries or stewed blackberries and apple (no [...]
Rolled oats, banana, natural yogurt and walnuts
Try this next variety of breakfast mousse with this great combination of grain, nuts and fruit. This one, again, perfectly balances energy-giving carbohydrate and quality protein. It even contains omega-3 fats, plenty of calcium, B vitamins and fibre too. It is satisfying and naturally delicious too! 50g organic rolled oats 1 banana, sliced or mashed [...]
Sweet Potato and Onion Rostis
Traditionally, “Rosti” is a Swiss recipe of fried grated potato – potentially quite hazardous if you want to lose body fat! However, as long as you use a small amount of good quality stable fat (e.g. coconut oil), rostis can be enjoyed as part of a well-balanced meal. White potatoes are known to have a high [...]
Rainbow salad with avocado, sweet potato, beetroot, and tomato
Serves 2 2 medium/200g sweet potato, cut and diced into small cubes 1 ripe avocado 1 pack of vacuum-packed organic beetroot 100g cherry tomatoes, halved 1 bag of watercress and spinach salad Balsamic vinegar ¼ tsp sea salt ¼ tsp of ground black pepper Place the cubes of sweet potato in a pan of boiling [...]
Chickpea dahl with dark green leafy and baby vegetable salad
Gently fry off ½ tsp each of fenugreek seeds, coriander seeds and ground cumin. Add ½ can of chickpeas, 100g of cherry tomatoes and a tsp of organic tomato puree. Cook gently for 10 mins. Make a salad of fresh green leaves, chopped coriander, and add mange tout peas, sliced or baby beetroot, washed button [...]
About Lucy-Ann Prideaux MSc BSc RNutr
A registered Nutritionist, Lucy-Ann gained an MSc degree in Human Nutrition, from Aberdeen University in 1997, following a first class honours degree in Sport & Exercise Science. As a past competitive runner, triathlete and personal trainer, she has vast experience and knowledge of performance nutrition at elite and recreational level, as well as in-depth knowledge of general health nutrition.
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