Home made muesli
Try this as a high protein, kickstart breakfast alternative -
Take a 5lb protein tub and leave about 1 inch of protein powder in the bottom
Add your fav nut and seed mix.
Shake it all up well and serve with a few scoops of natural yogurt
This is what I put in mine:
oats, sunflower seeds, pumpkin seeds, hep seed, linseed, walnuts, almonds, brazil nuts, pecan nuts, goji berries, cranberries, dried apricots, pitted prunes, pitted dates and some tropical fruit mix.
It takes a bit of smashing up to get the consistency right but boy is it worth the effort - and it is really tasty and a great source of complete proteins, minerals such as zinc, magnesium and iron (to mention just a few) and healthy fats and Omegas.
Remember to chew well - so you may need to wake up a bit earlier :@)
This mix is also perfect for a mid morning snack.
To improve it still further - soak the nuts and seeds overnight to trigger sprouting. This enhances the mineral and vitamin content and reduces any inhibitors which make the mix difficult to digest.
Healthy buckwheat pancakes
If you are intolerant to Gluten or if you simply fancy something that has all the flavour and texture of a good pancake but is full of complete protein (yes all 8 amino acids...in a pancake), then try adding Buckwheat instead of traditional white flour!
I like to serve mine with a dollop of fresh butter and maple syrup...yum.
I made these delicious homemade turkey, garlic and sage meatballs - low in fat, high in protein and immune boosting garlic and cold fighting sage. Tasty and perfect with a helping of fresh linguine a herb salad and a big glass fresh water
Simply blend a slice of wholemeal bread with 2 cloves of garlic, some fresh sage and an onion, a sprinkle of black pepper and some pink salt. Mix with a 500g of fresh turkey mince and form into small balls. Brush with a bit of rapeseed oil and pop in the oven at 180 for 20 mins.
Try these pre and post an event in order to give you a slow release energy source as well as a great way of enhancing your mental focus or simply as a great in-between meal snack.
The final result - tasty
I have been making these bars for sometime now as a delicious and healthy alternative to a whey protein bar and as a tasty 'in-between meal' snack. The nuts, seeds and grains provide a high level of Omegas 3, 6 and 9 whilst the fruits make the bars chewy, sweet and crunchy! Each 60 gm bar contains about 20gms of protein.
I used to make these for Southern Area belt, the British, Commonwealth and WBO Intercontinental Heavyweight boxer Scott Welch to aid his team prior to their fights. I recall meeting up with Scott before fights and handing the bars over in an in-clandestine manner from the boot of my car!
The dough before rolling - about the size of a small bowling ball!
Anyway, here are the ingredients.
No cooking necessary as the apricots, when boiled down, make the base which you mix into the ground down ingredients (I prefer to grind 2/3rds of the ingredients down to a powder and then crush the other 1/3rd so that the bars are nice and crunchy).
300cl apple juice & 300g apricots (boil for base)
400g sunflower seeds
400g pumpkin seeds
100g whole almonds
100g dried goji berries
200g whole brazil nuts
300g sunshine mix
150g dried cranberries
100g whole unroasted buckwheat
50g golden linseed
30g buckwheat flour (for dusting)
rolled out and cut
Roll-out and leave to cool. Finally, coat in buckwheat flower to stop them being too sticky.
Covered in a light dusting of buckwheat flour - about 40 bars
Hot chicken salad served with seeded warm pitta bread
150gms of good quality protein, Loads of soluble and insoluble fibre and complex, non-starchy carbs!
15 minutes cooking time
1 chicken breast - diced (trimmed)
8 baby plum tomatoes - whole but pierced
half a fresh raw beetroot - diced
Handful of sugarsnap peas - whole
Celery stick - sliced
Qtr red pepper - sliced
Handful of pinenuts
Spinach leaves - torn
Rocket leaves - torn
Lettuce leaves - torn
1 small chilli, stripped and diced
1 clove of freshly crushed garlic
Squeeze of lemon
'Food Doctor' Multi Seed & Cereal Pitta Bread
Olive oil and balsamic vinegar for the dressing
This is what I do:
Warm the basil, chilli and crushed garlic in a little rapeseed oil in a large pan until soft
Sear the chicken for 2 minutes until no pink showing
Add the tomatoes and cover
Cook for 10 minutes turning occasionally to infuse the flavours.
Uncover and cook for a further 2 minutes until the chicken turns golden brown.
Prepare the leaves and mix in the remaining ingredients, leaving the pine nuts for now.
Tip the contents of the pan onto the salad and gently tease into the salad until leaves show sign of wilting.
Douse in olive oil and a small splash of balsamic nnd sprinkle with the pine nuts.
Serve with warm pittas for dipping.
Pork tenderloin stuffed with spinach, wild rice,apricots and goats cheese.
140 gms of quality protein and full of lovely fibre and the goats cheese is a fab, low fat calcium kick . Despite what many may think, with modern farming methods a good cut of pork is very low in fat.
35 minutes cooking time
Serve on a bed of spinach for a high protein/ low carb. posh meal!
You will need