Eating and recipes

Omelette with cottage cheese

You probably know that eggs are a fantastic source protein and various micronutrients, including riboflavin, phosphorous, and selenium. You probably also know that, contrary to popular belief, scientific research shows that eating eggs doesn’t increase your risk of heart disease. The problem, though, is sitting down to a plate of eggs every day gets boring. And that’s why you need some omelette in your life. Omelettes allow you to reap all the benefits of eggs as well as the deliciousness […]

Zesty Salmon

Salmon is one of the healthiest fishes you can eat. It is full of Omega – 3 fats. Beside the healthy fats, salmon gives your body vitamins such as A, B and D. It is rich of calcium, iron, phosphor and selenium. The combination of all this improves the function of the brain and increases your memory capacity. Salmon is best not messed with too much as has strong flavour of its own. But this makes a change from plain […]

Moroccan Chicken

Ingredients: (Serves 2) – 2 skinless, boneless chicken breasts – Juice of 1 lemon – ½ teaspoon cumin – ½ teaspoon cinnamon – ½ teaspoon paprika Mix lemon juice, cumin, cinnamon, paprika in a bowl. Add chicken breasts and mix making sure chicken is well covered. Leave for 5 minutes while heating grill. Place chicken breasts on hot grill, cooking for 6-7 minutes each side. Serve with roasted vegetables of your choice.

Protein Almond Snack Balls

Looking for a high-protein snack that is easy to make and tastes great? Try this fitness recipe for protein almond snack balls. Ingredients 2 tbsp all-natural almond butter 1 scoop protein powder of choice (vanilla, chocolate or no flavor is best in this recipe) 2 tbsp unsweetened coconut flakes (keep 1 tbsp aside for dipping) Cinnamon 2 tbsp unsweetened applesauce 1 tbsp cacao powder Crushed almonds 3 whole almonds Coconut oil, unrefined, cold-pressed In a bowl, combine all ingredients except […]

Lentils and Amaranth Patties

These lentils and amaranth patties are healthy, easy to make, vegan and delicious! You’ll love their crispy texture and lovely taste! Plus, they are super-rich in proteins! Amaranth is an over 8000 years old gluten-free cereal. In Ancient Greece it was considered a sacred plant and a symbol of eternal youth.  Amaranth can be named a super-cereal, as it is very rich in nutrients. It’s also known for its high concentration of proteins, vitamins, essential amino acids and minerals. Amaranth […]

Veal Steak with Sweet Potato Mash and Wild Mushrooms

Ingredients (2 servings) 300g Sweet Potatoes 100g Spring Onions Fresh Basil Black Pepper 300g Wild mushrooms 300g Beef Steak 50 – 100ml Low fat cream Peel the sweet potatoes, cut them into smaller pieces and boil them. When the water boils add the cut sweet potatoes to the water and lower the heat. Simmer for 15 minutes or until the sweet potatoes can be easily pierced with a knife. Drain the sweet potatoes and return to the pot. Mash the […]

Banana Bread

This bread does it all! It is great for breakfast on the go, a snack with some tea, a pre-exercise pick me or something to munch on post exercise to aid a quick recovery and it tastes great too! The ingredients are simple and throwing it together is a cinch. However, don’t mistake this for lacking in nutrition. Just to touch on some of the health benefits; you have Bananas to provide potassium, help calm ulcers, improve digestion, promote kidney […]

Peanut Butter Snack

Peanut butter and chocolate: Sometimes, you’ve just gotta have them together. Unfortunately, regular peanut butter isn’t the protein powerhouse some labels portray it as. That is why we enriched it with protein and made cheating acceptable. Ingredients: Natural peanut butter, 1/3 cup Honey, 1/2 cup Oats, 1 cup Protein powder, 1 scoop Chocolate chips, 1/2 cup Directions Combine all ingredients in a bowl. Pour batter into a nonstick 9×9 pan and place in fridge until completely cooled, then cut into […]

Sweet Potato Cauliflower Mash Recipe

Ingredients 2 pounds sweet potatoes 1 pound cauliflower florets 3 tablespoons milk ¼ cup coconut cream ½ lemon juice ½ teaspoon garlic powder or 1/2 garlic clove Salt and pepper to taste Peel and cut sweet potato into 1 ½ -inch chunks. Steam the sweet potatoes and cauliflower in a basket over 1 inch of water for 10 – 12 minutes. Test them with a fork to before removing them from the heat. In a large bowl mash the potato […]

Post – workout smoothie

This protein-packed, post-workout beverage has the perfect combination of protein, fat, and carbs. The natural sugars come from the raspberries, cottage cheese, and milk. If you want to cut back on some of the added sugar, halve the honey or cut it out completely, but remember: Post-workout, you should consume some source of carbs to replenish the stored carbs your muscles have burned. Nutrition information: Calories: 290; protein: 20g; fat: 6g; carbs: 42g; sugar: 30g Ingredients 1 cup frozen raspberries […]