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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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Super Soup! (Spinach, watercress & pea)

We’re a little addicted to Spinach & Watercress at the moment. They have amazing health benefits, are packed with vitamins & minerals and are delicious!

I made this soup today, to try and use them in a different way. Really simple, fast and yummy… it’s on our winter menu for sure. 🙂

Ingredients: (Perfect amount for two people)

2 x Celery sticks – roughly chopped
1x Garlic clove
100g Spinach
50g Watercress
2 x Cups of frozen Petit Pois
350ml Vegetable Stock (hot)
Fresh ground black pepper Read the rest of this entry »

 
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Posted by on 25 October, 2012 in Health & Wellbeing, Recipes & Nutrition, Super Foods

 

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Quinoa – A source of Protein

…. and for dinner…..

After pretty healthy start to the day and being really good during the day (well I have to say that I am actually always “good” and eat balanced).
As I wasn’t sure what we should have for dinner this morning I remembered that last week I bought quinoa.

I had quinoa before I really liked it in salads because of its texture. In my lunch break I bought pomegranate too. So while running I thought of a quick and easy but still very nutritious dinner. Here we go:

Quinoa Salad with Pomegranate sprinkle

Quinoa (cooked)
Spinach
Watercress
Tomatoes (home grown. Just for me, Paul doesn’t like them)
Cucumber
Radish
Yellow Pepper
And Pomegranate sprinkle

For Dressing (I always go for the very easy salad dressing)
Salt, fresh ground pepper, virgin oil and fresh lemon juice. Mix everything together to silky dressing.

Doesn’t it look delicious?! It was delicious indeed.

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Did you know that quinoa (pronounced “keenwa”) contains all 8 essential amino acids, which is extremely rare quality in the plant world?! And contains more protein then other grains?! Clearly quinoa is a super-food!

 
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Posted by on 24 October, 2012 in Health & Wellbeing, Recipes & Nutrition

 

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Today’s nutrition plan (so far)

Breakfast at home
– Soft boiled egg with spelt bread (not too much carbs – don’t overload)
– fruit salad (banana and 1/2 grapefruit) with pumpkin, sesame and flaxseeds

For morning snack a banana and cup of ginger tea

Lunch at work
– salad: wholemeal pasta, spinach, watercress, red pepper, radish, dill with hard boiled egg (don’t want to get messy at work) will be served with drizzle of fresh lemon juice
As dessert or afternoon snack (not in the picture) 2 tablespoons of soya yogurt with second half of the grapefruit and flaxseeds.

That should give me enough nutrition and energy for the run after work.

Not sure about dinner plans for tonight but will come up with something during the run. I listen to my body and look what is in the fridge. But no doubt grapefruit will be served….

Happy Wednesday!

Irina

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