THREE meals of energy and nourishment
Sunday, January 24th 2010 @ 3:29 PM
Oat, sunflower seed and maple porridge
40g rolled oats
250ml almond milk or rice milk (or other milk of choice)
1/3 tsp of ground cinnamon
1 tablespoon of sunflower seeds
Small amount of maple syrup (or honey)
Bring the oats and milk to a boil, and then simmer for 5-6 minutes until the oats are soft. Add water if necessary. Stir in the cinnamon and the sunflower seeds, and then serve hot into a bowl. Drizzle with a touch of maple syrup to sweeten.
Nutrient breakdown
380 calories
12g fat
10g protein
60g CHO
Baked sweet potato with courgette, tomato and ricotta topping
1 medium sweet potato
1 courgette
2 plum tomatoes
Chopped coriander
Sea salt and black pepper
Bake a medium sized sweet potato in a hot oven. Whilst cooking mix together in a bowl, 1 coarsely grated (or finely diced) courgette and 2 chopped tomatoes. Season well, and mash in some chopped fresh herbs (coriander or basil). Now add ½ tub of low-fat ricotta cheese, and bind the mixture well. When the potato is cooked, cut in half, and carefully spoon or fork out some of the flesh of the potato, leaving the “jackets” intact. Add the potato to the topping mixture, and blend or mix well with a fork. Spoon the potato-ricotta mixture back into the potato jackets and place under a hot grill. Grill until browned, and then serve with some salad or lots of steamed veggies.
N.B. If you don’t want to use or eat dairy, add the flesh of ½ avocado instead of the ricotta. You can also use the “topping” in other ways: as a filling for a rye bread sandwich, added to a can of organic red lentil and pepper soup and warmed through, or simply topped onto a large salad base.
Nutrient breakdown based on a 250g sweet potato (topping alone in brackets)
524 calories (236)
16g fat (15g)
20g protein (16g)
80g CHO (11g)
Baked fish and quinoa pie
Serves 2
300g cod, haddock or pollack skinless fillets
200g cooked quinoa (70g dry wt)
2 chopped spring onions
A small handful of chopped parsley, coriander, or dill
1 large egg white
Sea salt and black pepper
Heat the oven to Gas Mark 6/200C/400F. Flake the fish and put into a mixing bowl with the chopped spring onions and herbs. Add the egg white and blend well, to bind the mixture. Add the cooked quinoa, sea salt and black pepper to season. Lightly oil, or butter a baking dish (or ramekins if preferred), and add the fish and quinoa mixture, flattening with a fork. Bake in the oven for 15 mins. Serve with a large mixed salad.
Nutrient breakdown (per portion fish pie)
248 calories
3g fat
35g protein
21g CHO
