ACTIVE PEOPLE'S FOOD-RECIPES

Most of us realize the importance of food in our lives, when training hard it is critical to give the body the right fuel it requires. It was only when I became active as a sports nutritionist that it became clear how many of us don't give ourselves sufficient fuel. The recurring comments are always "not enough time" or lacking in knowledge of producing healthy meals. The below is selection of my tried and tested recipes. If anything is unclear, please feel free to contact me

easy

Vegan Breakfast Bar

Focus on low slow-release carbohydrates, fiber, fresh fruit, filling you and also providing sufficient protein to fuel your muscles

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Three Bean Salad

Quick and easy, a staple part of every athletes diet. Low in calories high in everything else,

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Rob's Fiber Filler

All time Classic, bringing you half your daily fiber in one serving. Also packed with flavour

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Roast Pepper Hummus

Avoid, synthetic flavoring and "cheap bulkers" by making your own perfectly macro balanced hummus

Intermediate

Pot Roast Pork Steak with Courgette, Tomatoes and Buckwheat.

Pot roasting allows meat to tenderize, flavours to infuse and all the goodness remain in the “pot”, this dish is no different.

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Post workout drink

Once the workout is over, it is critical to feed the muscles

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Pasta Bucatini

Make carb loading a pleasure with this dish, simple easy and efficient

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Lentil Soup

Lentils, a great source of both protein and carbohydrates, help to keep you feeling full

intermediate

Jonny's Chick Pea Curry

Complex flavours, increased by using seeds instead of powders, rich in both proteins and fiber, well worth a "go"

Intermediate

Italian Baked Salmon

Easy to make, guaranteed moist and tasty all the flavour and goodness remains in the parcel

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High energy bar

An alternative to mass produced products. this bar really is "full of goodness"

intermediate

Classic Scottish Oatcakes

When you are feeling hungry during the day, take these with either peanut butter, cheese or pate on the top. Unlike other snacks these oatcakes will slowly release the energy into your body avoiding the "sugar spike"

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Chocolate Protein Bomb

Ideal post workout pre bed, mid-morning snack or breakfast snack. Very high in protein and satisfy the 10AM "munchies". One muffin brings you 100 calories and 8 grams of protein. THAT IS ONE QUARTER OF THE CALORIES AND TWICE THE PROTEIN OF A NORMAL MUFFIN. WELL WORTH TRYING.

intermediate

Cheese and Bacon Cake

High protein, high flavour, perfect post work out snack

intermediate

Balanced Frittata

This dish keeps me in the right “nutrition zone” for 3 days. Easy to make and then easy to store.

easy

Apple and Poppy Seed Cake

Get half your daily fiber in one hit and some protein, low on simple sugars, high in flavur

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Rava Sheeva-Indian Breakfast

This dish is a great balance of carbohydrates (slow release) and protein. It will fill you up. Easy to make and store

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Pre Training Drink

The perfect balance of slow/fast release carbohydrates, protein and fluids. Best drank within 45 minutes prior to training.

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Overnight Oats with Mixed Berries and Fresh Ginger

Not only easy to prepare but also easy to transport and eat

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Banana and Date Drop Scone (Pancake)

not only is this drop scone filled with fiber and protein this "pancake" will fill you up, slowly releasing energy long after it has been eaten

intermediate

Coffee Cake

A mix of all sorts of healthy ingredients. A rea l treat

easy

Oat & Apple Breakfast

I often talk about a balanced meal, this breakfast fits the "Classic" balance. It gives you approx. 25% of all the fiber, protein, fat and carbs you need for one day. The apple provides natural sugar. Helping to reduce a "spike" in your blood sugar fructose (apple sugar) 23 on the GI scale-glucose (normal sugar) 100 on the GI scale.