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Breakfast: Banana Omelette – The ultimate fuel for active day

I made this breakfast a few times and it blows my mind every time. The flavours are just amazing, especially as I use coconut oil to cook the omelette I find that it brings the flavour of the banana more out. It takes you to the exotic place and this first thing in the morning. Ultimate orgasmic sensation! Plus it gives you the needed energy for the active day.

Ingredients – enough for one person:

3 free range medium to large eggs
1 medium banana – mashed
1 teaspoon chia seeds (optional)
1 teaspoon cocoa nibs (optional)
1 teaspoon coconut oil
pinch of salt

Direction:

Mash the banana in a bowl, crack the eggs in, add chia seeds, cocoa nibs, and salt. Give good mix. In the meantime, heat a frying pan on medium heat, melt coconut oil. Once the coconut oil is melted add the egg mixture. Enjoy the smell! Takes about 5-7 minutes (depending on the thickness of the omelette and how you like your omelette). Done! Serve with some fresh grapefruit/berries or avocado.

Very simple and delicious. Give it a go! You will be amazed by the flavours…

Irina

Banana Omelette

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Green Goodness

I have to admit I was a bit skeptical with the idea. No matter what others said, what I read about it… But after trying myself for few days I have to say, I am hooked. I feel great, not too full, not too hungry, my blood sugar is stable for several hours, my bowls are happy too and it taste so yummy! …. I am talking about smoothies for breakfast. Green Tea Smoothie to be exact, aka “Green Goodness”.

They are very easy to make and you can put whatever you like in them (ish). I don’t take any measurements so I kind of did an ish estimate (sorry). This one is my favourite:

1 cup frozen green grapes – no seeds
1 frozen banana (peel the banana before putting in the freezer. You save yourself a lot of time…. wrap it in cling film or plastic food bag – reuse the bag!)
2 cups of green tea – cooled. You can use whatever flavour you like (or have at home). I used mango/lychee, 3 tea bags for 2 cups, brewed it for 4-5 minutes.
2 cups of fresh Spinach (or 2 hand full loads)
3 tablespoons of plain probiotic yogurt
1 teaspoon Maca Powder (optional)
1 teaspoon Spirulina Powder (optional)
2 tablespoons runny honey
2 tablespoons ground flaxseed
Optional: 1 avocado and 1 lime

The preparation is very easy (probably the easiest part). Put everything in the blender. Blend until smooth. Viola! You have got a great, delicious Green Tea smoothie to start your day.

Green Goodness

However I do give my stomach some solid food, I do have two soft boiled eggs before and a big glass of this delicious Green Tea Smoothie (I sometimes put some home-made granola in it to give a bit of texture). This breakfast keeps me going until lunch time (though I do have a mid-morning snack – banana and few nuts).

And even better, I make slightly bigger portion and have some as my afternoon snack.

As you may notice I use some unusual ingredients – Maca and Spirulina powders.
Maca Powder – increases energy, vitality and endurance. Is high in Vitamins C, B, E, Magnesium, Calcium, protein.

Spirulina Powder – is a blue algae. Great for weight loss, detox, stress buster. High in iron, carotene, Vitamins A, Bs, C, E and H, Calcium, Magnesium, Potassium, Zinc, Omega 3 oils, 18 Amino Acids.
I tried Spirulina Powder with water but didn’t like the taste. So put it in smoothie seems to work well. And it gives some lush colour to the final product.

Give it ago! You will love it!

Irina

 
 

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Eggs = Performance Enhancers

I have been avoiding eggs (or was very careful consuming on regular basis) for years. We all heard it before, eggs are too fat, too many calories, cholesterol rich. In short, not good for you if eaten on regular or daily basis, an so on. Well you get the picture.

It has changed for me few weeks ago as I discovered and researched that eggs are actually very good for you, especially if you exercise on daily basis. And during my Sports Nutrition course this has been confirmed and here is why:

Eggs are packed with vitamins and minerals, which are essential for human health. Eggs contain outstandingly balanced nutrition with many B vitamins, Vitamin A, many minerals, and Omega-3 fatty acids (healthy fat). And are low in fat and calories! (did someone say OMG!) And of course a perfect source for protein.
But why does my title say “Eggs = Performance Enhancers”? Let take a look at three B vitamins in a bit of detail.

Vitamin B1 (Thiamin) – also called “The Carbo Burner”
Thiamin plays an important role in the metabolism of energy in all cells because it’s a coenzyme (TPP and TTP) which is essential for energy production. In short, Thiamin releases energy from carbohydrates. Good source of Thiamin is brown rice, pulses, cereals, vegetables and not to forget our good friend the egg.

Vitamin B2 (Riboflavin) – also called “The Fat Burner”
Same as Thiamin, Riboflavin also releases energy from carbohydrates. Riboflavin works effectively with iron which helps to promote red cells blood which transport oxygen. The coenzyme Flavin from riboflavin is needed for the metabolism of carbs, fat and proteins = energy source.
Good source of Riboflavin is milk, beef, spinach (which also contains iron) and our good old friend the egg.

Vitamin B3 (Niacin) – also called “Feel the Burn”
Niacin is essential for growth and healthy skin. And like Thiamin and Riboflavin, Niacin also releases energy from carbohydrates. Niacin is used in two coenzyme which are involved in energy production from carbohydrates, protein and fat (and alcohol, but I don’t count alcohol as a “good”source of energy).
Niacin can be found in meat, nuts, beef, chicken and yes, you are right thinking, the egg.

So here is a little bit of scientific evidence that eggs are actually very good for you and classed as Super Food. (or shall we call it “Wonderfood”!?)

Happy egg eating!

Irina

 
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Posted by on 21 November, 2012 in Health & Wellbeing, Super Foods

 

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Healthy Savoury Rice – Lunches for Work

Most weeks we make a savoury (brown) rice dish which we can keep in the fridge and take to work for lunch, or have handy for a quick & easy meal at home. The basic recipe is easy and healthy, and normally we’d use cooked ham or chicken as the meat ingredient, but this week I found a couple of packs of diced chorizo sausage on offer so decided to have a treat! 😉

Ingredients:

1 x celery stick, diced
1 x carrot, diced
2 x peppers, diced
1 x cup of peas
1 x cup of diced or chopped meat of your choice
Finely chopped Chilli’s to suit your taste. We like a spicy kick so use 2 or 3 birds eyes!
Half a bag of brown Rice.
Pepper to season & a couple of tsp’s of dried parsley

Method:

Cook the rice as instructed, but not for the full time on the bag as we will fry and then steam it a little at the end, put it to one side. (When the rice is cooking, I chop all the veg ready, then drain the rice and put it in a large bowl, so I can use the same large pan to cook the veg. Saves on washing up!) Read the rest of this entry »

 
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Posted by on 20 November, 2012 in Health & Wellbeing, Recipes & Nutrition

 

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Breakfast with a twist

Today’s take on healthy, balanced and nutritious breakfast. I got up early – busy day ahead with 10k run – did my usual stretching and foam roller exercises. By the time I finished, I was very hungry.

My breakfast Menu on Saturday morning:

Scrambled eggs with few cherry tomatoes, pepper, spinach and some chia seeds (fried in a little bit virgin olive oil).
And of course I cannot start a day without having grapefruit (I also added one kiwi). So here you go, you have healthy start to the day. And you get all three macronutrients – protein, healthy fat, fresh carbohydrates. I had fruit tea with my breakfast and save my cuppa of strong tea for later (strong teas/coffee destroy iron).

Did you know that Chia Seeds are a good source for “healthy” fat and fibre, which are essential in human diet and body? Those tiny seeds can help in weight loss programme as those “healthy” fats keep us full for longer. Chia Seeds = Super food!
You can get Chia Seeds in the whole food section of the supermarket or in Health Shops (or online).

Irina

 

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Sweet Potato & Egg bake

After coming back home from our long weekend in Scotland, our fridge looks very sad…. But still we manage to eat healthy. We are lucky enough to have fruit/veg stand (and free range eggs) every day at work, where they sell good quality food at very reasonable prices.

I bought mangos which are still a little bit green few days ago. I remember from my time in Fiji having green mango chutney. I just couldn’t get these mangos out of my head and all the memories from Fiji….. So I created something very easy but delicious and healthy too.

The Menu:
Chunky Sweet Potato and Egg bake
Cut sweet potatoes in big chunky pieces, drizzle of olive oil, fresh thyme, sea salt and pepper. Give a good mix, put in the oven dish and up in the pre-heated oven (180 degrees) for 20 minutes. When potatoes are cooked and golden brown (check with the knife), crack two eggs in the middle. Back in the oven for 5 minutes or until the eggs are cooked but the egg yolk is still runny (or as you like your eggs).
Served with Mango salsa with some serious chilli heat and Avocados.
So super easy recipe but you get all three macronutrients – fresh carbs, protein, healthy fat, plus vitamins and minerals!
Don’t get discourage by the look….. 🙂

Irina

 

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