RSS

Tag Archives: protein

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

Advertisements
 

Tags: , , , , , , , , , , , , , , , , , , , , , , , , ,

Mung Bean salad

This is another recipe of mine which is super easy to make, healthy and so delicious. Very good to take for lunch to work or as side dish with some poached salmon and steamed broccoli. Delish!

–          300 grams dried mung beans (soaked overnight)
–          Generous bunch of fresh herbs – like coriander, parsley, dill
–          1-2 Chillies – bird eyes deseeded
–          1 Lemon and the zest
–          Feta – use original Greek has more flavour and less preservatives
–          Virgin Olive oil
–          Salt, pepper
–          Optional: Pear or carrot (I do shave the carrot with veg peeler – fun!)

Instruction:

Cook mung beans as per pack instruction (takes about 20-25 minutes). Drain, rinse. Leave to cool a little bit.

While the mung beans are cooking chop herbs and chillies put in big bowl. Zest lemon and use the juice. Cut feta in squares. If using pear/carrot cut in nice pieces (or shave carrot). When mung beans are ready put to the bowl with herbs etc. Add splash of olive oil and salt pepper (careful). Give good mix. Taste, season if needed (or add more lemon juice – see my tip). Mix, taste. Done! Cooking doesn’t get easier than that!

Did you know that mung beans are great source of protein, Vitamin C, Calcium and Carbohydrates.

Happy cooking!

Irina

photo(3)

 

Tags: , , , , , , , , , , , , , , , ,

Is Healthy Eating a luxury?

We get to hear it all the time – healthy eating is unaffordable, complicated and takes too much time and effort. But perhaps all these are “easy” excuses?!

In my opinion, Healthy Eating doesn’t necessarily mean Organic food, from farmers/market or health shops only. It is easy to achieve by shopping at the local supermarket and even if you are on a budget. Expensive doesn’t automatically mean healthy! There are easy steps to follow when shopping at the big supermarkets (and not to fall for the big marketing foods). But lets start from the beginning…….

A few days ago I read an interesting comment from a Psychology professor at University of Oxford. He states that we can accomplish a healthy eating plan/life style by buying a few basic ingredients like eggs, chicken, potatoes, milk, apples, bananas, cabbage, onions, garlic, beans (even baked beans) and other fruit/vegetables which are in season….. The list could be huge and those are very basic, simple ingredients which are easily accessible and affordable, and can make up healthy meals/snacks. That made me think…. what steps do we need to take? How and when? Read the rest of this entry »

 
3 Comments

Posted by on 1 December, 2012 in Health & Wellbeing, Recipes & Nutrition

 

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , ,

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

 
1 Comment

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

 

Tags: , , , , , , , , , , , , , , , , , , , , , , , , ,

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 »

 
Leave a comment

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

 

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

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

 

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,