Healthy meals for athletes and body builders

Introduction

Document Details

ProjectCreation of healthy recipes

Project LeadDavid Black

Document Version3

Completion Date28/07/11

Introduction

Eating a well-balanced diet is one of the most important factors for maintaining a healthy lifestyle and weight while reducing the risk of heart disease and diabetes. For athletes and people with special dietary requirements it is even more important to make sure a healthy diet is being followed. A balanced diet can be achieved by eating a range of foods from the following common food groups:

Starchy foods - These contains energy in the form of carbohydrates released slowly throughout the day. Starchy foods are generally a persons main source of energy and include bread, pasta, cereals, rice and potatoes.

Fruit and vegetables - These are excellent sources of vitamins, minerals and fibre. The advised intake is around five portions of fruit and vegetables each day.

Milk and other dairy foods - These products are important sources of protein, calcium and vitamins. The products vary however in the amount of fat contained within them.

Meat, fish, eggs, beans, legumes These products are all important sources of protein which form the building blocks of the human body. Oily fish is particularly rich in long chain omega 3 fatty acids proven to help prevent heart disease.

Foods high in fat or sugar These are an important part of any diet but only in small quantities. It is advisable to consume less saturated fats such as butter, pastries and cheese and more unsaturated fats such as avocados and olive oil.

Another important element of your diet is Fibre While not strictly classed as a nutrient, Fibre is essential for digestion and controlling cholesterol levels.

Water makes up over 65% of the human body and almost 100% of humans muscle cell mass. Water lubricates the joints, controls the appetite, increases metabolic speed and cleanses the body of harmful toxins. In addition muscle building and fat burning activities require complex chemical reactions to occur around the body, water aides this process and maximises the chances fitness programmes success.The following are vital nutrients that all healthy diet should include. The quantities required by people who pursue certain sports and lifestyles however varies greatly. Carbohydrates
Carbohydrates are made up of sugars and starches and are the body's main source of energy. They are found in foods such as breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar. When eaten, the body releases a hormone called insulin which converts carbohydrate into either muscle or fat depending on whether energy needs to be used or stored.

Eating more carbohydrates than necessary for daily energy needs will lead to an increase in fat as the body stores what energy is not used. There are two types of carbohydrate - Complex carbohydrates and simple carbohydrates. The complex carbohydrate provides a sustained energy source, while the simple carbohydrates provides immediate source of energy. For health and peak performance, more than half daily calories consumed should come from carbohydrates and a large proportion should be complex. Potatoes, pasta, grain products and cereals are all good sources of complex carbohydrates which should be eaten daily.ProteinProteins are another source of energy essential for the growth and repair of body tissue. As well as contributing significantly to the bodies structure, proteins govern hormone and enzyme production rates. These in turn control growth, appetite and metabolic rate. As with the other main food groups such as fats and carbohydrates, an excess of protein in the diet will be treated by the body as an excess source of energy which will be converted into fat and stored. Current official guidelines for adults suggest a daily intake of 0.75g of protein per kilo of body weight. Pregnant women should add 6g to the overall total.
FatsFats are a very concentrated source of energy. I addition it absorbs fat soluble vitamins and aids hormone manufacture. There are three types of fats - Saturated, polyunsaturated, and monounsaturated fats. Saturated fats are found to a large extent in products of animal origin. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process known as hydrogenation. As well as leading to weight gain which is associated with diabetes, eating a diet that is high in saturated fats can raise the level of cholesterol in your blood. High cholesterol causes atherosclerosis which increases the chances of developing heart disease. Polyunsaturated fats do not have an effect on cholesterol levels. Most of the fats in vegetable oils including corn, cotton seed, safflower, soy bean, and sunflower oil are polyunsaturated fats. Mono unsaturated fats have a positive effect on the good cholesterol levels and are usually high on the essential fatty acids. Sources of these fats include Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. There are two essential fatty acids (ESAs) which have popularly come to be known as Omegas are Alpha linolenic acid. Fatty acids are the building blocks of many important substances in the body and essential to healthy cell membranes.They are present in several plant foods, including flax products, hemp products, canola oil, walnuts, and leafy green vegetables. Both fatty acids must be present in the diet for normal health and are likely to prevent and control a number of inflammatory conditions such as heart disease, arthritis, muscular degeneration and immune dysfunction. A proper balance of essential fats may also improve brain function and infant/child development. The optimum amount of total fat required depends on a range of factors including gender, age and activity levels. As a general rule consumption of fat should not exceed 33% (11% saturated) of daily caloric intake.

Vitamins and MineralsEating a varied diet will give you all the vitamins and minerals you need for health and peak performance. Exceptions include active people such as athletes and those who follow strict vegan diets avoiding entire group of food. Vitamins are divided into two groups: thefat-soluble group which include vitamins A, D, E and K and the water-soluble group: which include vitamins C, the B vitamins B1, B2, B3, B6, B12, folate, biotin and pantothenic acid. The fat-soluble vitamins can be stored in the body and so dietary sources are not needed every day. AsVitamin A, D and E are stored in the body excessive intakes canaccumulateand may be harmful in high quantities. The body is less able to store water-soluble vitamins (with the exception of vitamin B12which is stored in the liver) and soan intake is needed daily. In general the body readily excretes any surplus of water soluble vitamins, but it should be noted that very high intakes of Vitamin B6 and Niacin can have adverse effects upon the body. Heat, light and air all interact with the vitamins in foods with loss and damage of nutrient properties occurring during cooking and storage. When preparing vegetables keep chunks big,avoid shredding, grating and pureing if to minimiseoxidation. Water-soluble vitamins C and B'sare the most susceptible to damage during the cooking process. Light cookingusing a steamer is the best method for retaining vitamins and minerals. Fat soluble vitamins such as D and E are stable to heat butthey are vulnerable to oxidation particularly when preserved as oils, nuts and seedsif they are stored for too long. Vitamin EVitamin E has anti-oxidant properties which protects the bodies DNA and polyunsaturated fatty acids stores from the effects of free radicals.The destructive effects of free radicals are thought to be linked to cancer and atherosclerosis. Vitamin E is fat soluble and stored in the body. Good sources include nuts, seeds and wheat germ, corn, soya and olive oil.Vitamin KVitamin K is a fat soluble vitamin, stored in the liver. It plays an important role in blood clotting. This can be found in oils and margarine, particularly those based on soya.MineralsMinerals have three main functions in the body - Forming bones and teeth, regulation of body fluids and as bio chemical catalysts for reactions such as energy release and muscle conversion. The main minerals required in the diet are iron, calcium, magnesium, phosphorus, potassium, sodium, chlorine and sulphur. MagnesiumMagnesium is required for strong bones and the production ofenzymes involved in energy release. It is found widelyin plant foods and magnesium deficiency is very rare. PhosphorusPhosphorus is the second most common mineral in the body. It has many functions including bone mineralisation and in conjunction with the B vitamins,the metabolismof fats, proteins and carbohydrates. Phosphorus is found in green leafy vegetables, bread, cheese, peanuts and yeast extract.PotassiumPotassium is present in the fluids within cells anditsaction is closely linkedto that of sodium. Potassium is involved in heart functions and along with calcium and magnesium has been found to have a beneficial effect on blood pressure. Potassium is widely found in foods, especially in wholegrain cereals,bananas, raisins, muesli, root vegetables and yeast extract.SodiumSodium is present in the fluid system outside cells andis important in blood composition along with chloride. They are both essential insmall amounts for maintainingthe body'swater balance and in the nerve activity that controls muscle contraction. CalciumCalcium is essential for strong bones and optimal muscle function. A lack of calcium can contribute to stress fractures and the bone disease, osteoporosis. The best sources of calcium are dairy products, but many other foods such as salmon with bones, sardines, collard greens, and okra also contain calcium.

Athletes

Introduction

Hard training and competition places special demands on an athletes body. A sound diet for athletes will include lots of lean meat, poultry, fish, fruit, vegetables and grain while limiting refined carbohydrates, simple sugars and excessive fats. One of the main considerations for athletes is the amount of energy they are able to consume in their food as this demand varies greatly depending on sport types and individual training programmes.

Water is a vital part of an athletes diet. Athletes who regularly hydrate themselves will considerably reduce likelihood of muscle cramping and fatigue. Athletes should start each event hydrated and replace as much lost fluid as possible by drinking chilled liquids at frequent intervals during and after the strenuous exercise. Cold water is important because it is absorbed faster and helps to lower body temperature.

Specific dietary requirements

CarbohydratesCarbohydrates are the body's main source of energy and athletes benefit the most from the amount stored in the body. In the early stages of moderate exercise, carbohydrates provide 40% to 50% of the bodys energy requirement. Endurance athletes on a high-carbohydrate diet can exercise longer than athletes eating a low-carbohydrate, high-fat diet. This is because carbohydrates yield more energy per unit of oxygen consumed than fat. Oxygen often is the limiting factor in long duration events, so it is highly beneficial for athlete to use energy source requiring the least amount of oxygen per kilo calorie produced. As physical activity intensifies, carbohydrate utilization increases. Good examples of complex carbohydrates are foods such as spaghetti, potatoes, lasagne, cereals and other grain products. Simple carbohydrates are found in fruits, milk, honey and sugar.

FatsFat also provides the body with fuel. They are highly beneficial n small quantities and critical for the absorption of fat soluble vitamins such as - vitamin A , the carotenoids, vitamin D, vitamin E and vitamin K. For moderate exercise, about half of the total energy expenditure is derived from free fatty acid metabolism and up to 75% for endurance athletes. If the exercise lasts for more than an hour, the body will start to use mostly its fat reserve for energy. For athletes consumption of fat should not fall below 15 percent of the total energy intake as performance will be hindered.

ProteinProtein is a critical part of any athletes diet. As well as contributing significantly to the bodies structure, proteins govern hormone and enzymes production rates which control growth, appetite and the metabolism. Daily intake requirements of protein is dependant on the type and frequency of exercise, but on average 10 to 12% intake of total calories consumed is considered sufficient. Many athletes need more than the Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram of body weight per day. Endurance athletes can require between about 1.0 and 1.8 grams per kilogram per day while strength athletes may need up to 2.0 grams per kilogram per day.

Vitamins and Minerals

VitaminsA varied diet will usually ensure a sufficient intake of an athletes vitamin and mineral requirements. There is little evidence supporting the requirement for athletes to consume more vitamins than is normally obtained by eating a varied and healthy diet. However, some female athletes may lack riboflavin, so ensuring adequate consumption of riboflavin-rich food like milk and other dairy products is important.

MineralsMinerals play an important role in athletic performance. Heavy exercise affects the bodies natural supply of minerals through sweating which increases the concentration of salt in the body. Athletes need to ensure their diets are rich in Iron. This is vital for transporting oxygen around the blood and contributes significantly to physical and mental stamina. Female athletes and athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation. The best sources of iron are found within animal products, but plant based foods and fortified breads, cereals, beans and green leafy vegetables also contain sufficient levels. Calcium is essential for athletes who depend on strong bones and optimal muscle function. A lack of calcium can contribute to stress fractures and the bone disease osteoporosis. The best sources of calcium are dairy products, but many other foods such as salmon with bones, sardines, collard greens, and okra also contain calcium. Additionally, many brands of bread, tofu, and orange juice are also fortified with calcium.

Recipes for Athletes

Tuna, tomato and basil pasta

Ingredients

2 cloves of garlic1 red chilli1 can of good quality organic tomatoesHandful of fresh BasilWhite wineTeaspoon of SugarSea SaltTuna (in Brine)2 tablespoons of Virgin olive oil

Cooking Instructions

Heat the oil in a pan, and add chopped garlic and chilli, fry until soft.

Deglase the pan with half the wine

Pour in the tomatoes cooking them whole for as long as possible with the lid on and reduce.

Add the rest of the wine, sugar and tuna and cook slowly until reduced by half.

Finally add salt to taste and serve hot over good quality pasta

Pearl barley and Butter nut squash risotto

Ingredients

200 grams of pearl barley200 ml of good quality organic chicken stock2 cloves of garlicHalf a butter nut squash1 onion1 stick of celery1 glass of white wine6 rashers of streaky bacon (with as much fat cut off as possible)Small handful of oregano2 Tablespoons of virgin olive oil


Pre heat the oven to 180 degrees.

place chopped pieces of butter nut squash in the oven and drizzle with a small. amount of olive oil. Cook the pieces until they are soft and put to one side.

Fry the garlic, onion and celery in the pan until soft.

Add the pearl barley and cook for 8 minutes stirring constantly. When they begin to make a popping sound pour in half the wine.

When all the wine is dissolved slowly add the stock, making sure each ladle has been fully absorbed before adding more.

Grill the bacon until crisp and chop into large pieces.

When the barley grains are beginning to become tender add the bacon, butter nut squash and wine. Cook for a further 5 minutes.

Finally turn off the gas, add a drop more oil and leave to stand for 5 minutes with the lid on.

Serve hot

Smoked salmon, lemon and dill risotto

Ingredients

2 tablespoons of virgin olive oil1 stick of celery150g risotto ricesmall glass white wine , about 125ml2 cloves of garlic200 ml of vegetable stock 1 juiced lemonhandful of dill150g of hot-smoked



Add the risottos rice and cook for 8 minutes stirring constantly. When they begin to make a popping sound pour in half the wine.


When the rice grains are beginning to become tender add the dill, salmon pieces and any remaining wine. Cook for a further 5 minutes.

Finally turn off the gas, add a drop more oil and leave to stand for 5 minutes with the lid on.

Serve hot

Baked potato and healthy chilli

Ingredients

2 tablespoons of garlic1 onionHandful of of kidney beanHandful of assorted nuts (cashew and walnuts if possible)150 g of lean mince meat200 ml of organic beef stock]2 chopped carrots1 teaspoon of cayenne pepper 1 chilli1 bay leaf2 large baking potatoeshandful of low fat organic grated cheddar cheese


Pre heat the oven to 180 degrees and place the potatoes in. (pierced and wrapped in tin foil)

Fry the garlic, onion, bay leaf and chilli slowly in a pan until soft in a small amount of olive oil

Add the nuts, beans and carrots and a small amount of stock

In a separate pan brown the mince, drain and combine.

When fully cooked serve over the baked potatoes and sprinkle with cheese

Fish and sweet potato mash and asparagus

Ingredients

1 tablespoon of Virgin olive oil3 Shallots2 Large sweet potatoes4 Asparagus sticks2 pieces of good quality fresh white fish1 Sprig of parsleySea salt


Pre heat the oven to 200 degrees

Beat half the oil, parsley and salt in a bowl. Coat the fish and marinade for 2 hours in the fridge

Wrap the Marinated fish pieces in tin foil and place in the oven

Boil the sweet potato pieces in a pan until soft. Once cooked add salt, oil and mash

Boil the asparagus sticks for 3-4 minutes

Sprinkle combined ingredients with the remaining parsley and serve.

Red wine glazed chicken with salad

Ingredients

2 tablespoons of oil3 Shallots100 ml of organic beef stock1 glass of red wine2 chicken breastsMixed salad3 Spring onionssea salt


pre heat the oven to 200 degrees

Wrap the chicken breasts in tin foil and drizzle with oil and salt

Heat the oil in the pan and add the red wine and shallots. Cook until reduced by half and starts to become thick

Add the stock and reduce further until it begins to form a glaze

When the chicken is roasted, chop and add to the sauce

Add spring onions to the salad and place on a plate

Finally combine with the chicken and serve.

Healthy chicken casserole

Ingredients

1 tablespoon of virgin olive oil1 onion, halved and finely sliced2 carrots, peeled and thickly sliced2 celery sticks, thickly sliced2 chicken breasts, without skin1tbsp plain flour500g new potatoes, quarteredLeaves from 2 rosemary and 2 thyme sprigs300ml of organic stock100g of butter beans100g of red lentils


Preheat the oven to 180 degrees.

Heat the oil in a large oven proof pan and cook the onion until soft.

Add the carrots and celery and stir so they are all coated in oil. Cook for 4-5 minutes.

Toss the chicken in the flour, add to the pan and cook until lightly browned.

Add the potatoes, rosemary, thyme and stock.

Heat until simmering, cover and cook in the oven for 45 minutes.

Stir into the casserole and then add the beans and cook for another 10 minutes.

Roast chicken and beetroot salad

Ingredients

4 beetroot
3 ripe pears (or you could use apples), peeled, cored and cut into matchsticks 1 lemon 2 tablespoon of olive oil
Sea salt 2 handfuls of rocketFreshly ground black pepper
A small bunch of fresh minta large handful of sunflower seeds 2 Chicken breasts


pre heat the oven to 200 degrees

Wrap the chicken breasts in tin foil and drizzle with oil and salt

cut the beetroot and pear into thin matchsticks

Dress the beetroot and pear matchsticks in a little of the lemon and oil dressing

Season with some salt and pepper.

Tear off chunks of roast chicken with 2 forks and combine

Sprinkle with sunflower seeds and chopped mint

Toss together with rocket and serve

Divide the salad between four plates or put it on a big platter, crumble over the creamy white feta, and sprinkle over the baby mint leaves and the sunflower seeds if youre using them. Simple, but its a treat and a half.

Healthy chicken curry and brown rice

Ingredients

1 large onions, sliced
568ml chicken stock
1 teaspoon of turmeric
2 cardamom pods
1 x 2.5cm piece cinnamon stick
3 black peppercorns
2 cloves
1 teaspoon ground coriander
1 tablespoon of peeled and grated root ginger
1 teaspoon ground cumin0.5 teaspoon mild chilli powder
3 garlic cloves, crushed
2 skinless and boneless chicken breasts
200g fat free natural yoghurt, bought to room temperature
salt1.5 cups of brown rice
2 table spoon of chopped coriander leaves, to garnish


Put the onion and 426ml/ pt of the chicken stock in a large, heavy-based saucepan. Cover the pan, bring to the boil and then boil for 10 minutes. Reduce the heat, uncover the pan and cook gently for 20 minutes, until the onion is tender, golden and syrupy.Add all the spices and garlic to the pan, and cook for 3-4 minutes.

Then add the chicken and cook for a few minutes to coat in the spices, then stir in the remaining chicken stock.

Cover the pan and simmer very gently over a medium heat for 20 minutes until the chicken is cooked.

Transfer the curry to a large serving bowl.

Add 4 tbsp of the cooking sauce to the yoghurt and stir well.

Gradually add the yoghurt into the curry, stirring continuously.

Season to taste with salt, and serve immediately with boiled brown rice

garnish with the chopped coriander.

Honey mustard chicken

Ingredients1/3 cup Dijon mustard1/4 cup honey

2 tablespoons mayonnaise

1 teaspoon steak sauce

4 skinless, boneless chicken breast halves

cooking instructions

Preheat the grill for medium heat.In a shallow bowl, mix the mustard, honey, mayonnaise, and steak sauce.

Set aside a small amount of the honey mustard sauce for basting, and dip the chicken into the remaining sauce to coat.

Lightly oil the grill grate.

Grill chicken over indirect heat for 18 to 20 minutes, turning occasionally, or until juices run clear. Baste occasionally with the reserved sauce during the last 10 minutes

Body Builders

Introduction

Good diet and nutrition are the critical success factors in any body building program as muscles can only grow with a surplus of calories. Body building athletes need to consume a diet richer in protein than most other people in order to increase lean muscle mass. If proteins are eaten to excess however, the body will have lack energy and muscle development will cease. Carbohydrates are vital to provide the energy necessary for conversion of Protein into muscle. Body builders need to ensure that they eat more frequently than normal athletes with meals 4-6 small meals a day being considered optimal. Eating more regularly increases metabolic rate, energy levels and lean muscle mass. Nutrients are also a very important aspect of modern body building diets. Incorporating fruit and vegetables into every day meals will provide these nutrients adequately. As a general rule, a body builder should seek to consume food made up of 40% carbohydrates, 40% protein and 20% fat.


CarbohydratesCarbohydrates are often overlooked by body builders when planning a diet programme. Complex carbohydrates such as those found in whole foods like brown rice, potatoes, whole grain cereal and oatmeal should be the preferred source making up the bulk of daily calorie intake. This is because they form muscle glycogen, a long lasting fuel that the body needs to train hard. They also help keep your blood sugar levels constant which reduces fat storage and fatigue while promoting insulin release, vital for anabolic muscle conversion. Carbohydrates should be combined with protein as this minimises the amount of energy turned into fat and helps to transport essential nutrients from protein to the muscle cells.ProteinProteins are the building blocks of the human body and critical for any body builder seeking to increase lean muscle mass. Proteins are made up of amino acids and 20 of these are specific to muscle growth. From these 20 amino acids, there are tens of thousands of different protein molecules that can be formed. Each protein is assembled from the bonding of different amino acids into various configurations. Foods that contain a balanced combination of all the essential and non-essential amino acids in the exact amounts required by the body for growth are called "complete proteins." In order for the body to synthesize muscle, all the essential amino acids must be available simultaneously. Any non-essential amino acids that are in short supply can be produced by the liver, but if any essential amino acids are missing, the body starts to break down its own proteins to obtain it. To prevent muscle cell breakdown, dietary protein must supply all of these essential amino acids. Most meats, fish, milk, dairy products, eggs, soya protein, grains and legumes are sources high in protein. Protein should not be over consumed however as very high-protein diets increase blood toxicity.FatAll good body building diet should include small amounts of fat. Fats lubricate the joints, absorb fat soluble vitamins and facilitate the production of hormones such as testosterone which promotes lean muscle growth. Elimination of fat completely from your diet, will affect a range of chemical reactions that are necessary for peak performance. In addition, the body will respond to extremely low levels of fat consumed by slowing its metabolism and start to store reserve energy as fat rather than muscle. Excellent sources include eggs, avocado, olive oil, natural peanut butter, nuts and fatty fish.

Vitamins and MineralsCells in the body, particularly muscle cells, rely on certain biochemical reactions for proper metabolism, growth and maintenance. These reactions, in turn, depend upon specific vitamins. However many body builders overlook these because they don't supply energy as carbohydrates, proteins and fats do. Much of a body builders vitamin and mineral requirements are met with their protein rich diet. Where a vegan may struggle to consume enough vitamin B12 for instance, the body builder should have this in abundance. Riboflavin (vitamin B2) helps the body with protein metabolism, fatty acid oxidation and there is a strong relationship between lean body mass and dietary riboflavin. Riboflavin can be found in foods such as calfs liver, low fat yoghurt, venison and soy bean products. Vitamin A plays an important role in the synthesis of protein and production of glycogen. Strenuous exercise affects the bodies ability to absorb vitamin A and it is often found lacking in body builders. Carrots, spinach and turnips are all excellent sources of vitamin A. Niacin (vitamin B3) is critical to over 50 metabolic processes relating to energy conversion. The body can manufacture niacin itself from other amino acids found in poultry, particularly Turkey. Vitamin B6 is directly linked to protein intake and consumption should increase in proportion with protein intake. Tuna, Bananas and chicken breast all contain high doses of B6. Finally Vitamin C has an antioxidant property which protects muscles from damage caused by free radicals and increases the bodies ability to absorb iron, important for maintaining healthy blood oxygen levels. Heavy exercise affects the body's supply of minerals which are often lost through sweating increasing the concentration of salt in the body. Minerals have three main functions - Forming bones and teeth, regulation of body fluids and as bio chemical catalysts for reactions such as energy release and muscle conversion. Body builders need to ensure their diets are rich in Iron, which carries oxygen around the blood and contributes to physical and mental stamina. The best sources of iron are found within animal products, but plant based foods, fortified breads, cereals, beans and green leafy vegetables also contain sufficient levels. Calcium is essential for body builders who depend on strong bones and optimal muscle function. A lack of calcium can contribute to stress fractures and the bone disease, osteoporosis. The best sources of calcium are dairy products, but many other foods such as salmon with bones, sardines, collard greens, and okra also contain calcium. Additionally, many brands of bread, tofu, and orange juice are fortified with calcium. Body builders should also include magnesium, phosphorus, potassium, sodium, chlorine and sulphur into their meal plans.

Recipes for body builders

Recipes for Body Builders

Chicken and White Wine Sauce

Ingredients

2 chicken breasts150g of fresh mushrooms
1/2 cup dry white wine
1 tea spoon of lemon juice
1/2 tea spoon dried dill
1/2 cup evaporated skim milk
1/2 cup Italian bread crumbsCooking Instructions

Place chicken breasts between two sheets of waxed paper and pound flat with small mallet.

Simmer mushrooms in white wine, lemon juice, and dill until white wine is almost evaporated.

Spread mushrooms on flattened chicken breasts, roll them up, and fasten them with toothpicks.

Roll breasts in evaporated milk and bread crumbs completely covering chicken.

Arrange chicken in non-stick baking pan and bake in a 200 degree oven for 35 minutes or until chicken is tender.

Italian meatballs

Ingredients

200g of ground beef100g of pork chop1 large egg (whites only)handful of parmigiana cheesehandful of breadcrumbs2 cloves of chopped garlicpinch of salt1 peppercorn5 tablespoons of milkteaspoon of oreganohandful of fresh chopped parsley


Mix all ingredients together in a large bowl.

Shape into small meatballs (at this point you can place on a jelly-roll/baking sheet and freeze to use later, or cover with plastic wrap refrigerate up to 24 hours before using).

Drop the meatballs into simmering pasta sauce, do not stir for at least 20 minutes or you will risk breaking the meatballs.

Continue cooking in the simmering sauce for another 20 minutes (depending on how fast your sauce is simmering 40 minutes total should fully cook the meatballs).

After the 40 minutes cooking time continue cooking your sauce with the meatballs in for as long as desired.

Herbed Turkey breast

Ingredients1/3 cup rice, cooked
3 tablespoon of low-fat cottage cheese
1 egg white, beaten until fluffy
2 tea spoon of chopped fresh parsley
2 tea spoon chopped fresh dill
Dash of pepper
2 cups fresh spinach, chopped
3 tea spoon whole-wheat bread crumbsCooking Instructions

Preheat oven to 350 degrees

combine rice and cottage cheese in a mixing bowl

In a small bowl, mix together egg white, parsley, dill, and pepper.

Add spinach and egg white mixture to rice mixture. Mix well.

Pour into casserole dish, and sprinkle bread crumbs on top.

Bake for 40 minutes.

White wine Fish

Ingredients

2 small trout
half a glass of cup white wine
3 tea spoons of low fat organic butter
Juice of 1/2 lemon
A handful of almonds
1 tablespoon of fresh parsley


Braise trout in white wine until done

Remove trout, and drain off fat

In the skillet, add butter and lemon juice, and saut almonds until lightly browned

Mix in chopped parsley, and pour almond mixture over trout

Whisky chicken

Ingredients

2 chicken breaststablespoon of oil1 crushed garlic clovepinch of sugarpinch of pepperglass of apple juiceteaspoon of light brown sugar1 tablespoon of cider vinegar1 tablespoon of soy


Heat oil in a large skillet.Add chicken pieces and cook until lightly browned.

Remove chicken.

Add remaining ingredients, heating over medium Heat until well mixed and dissolved.

Add chicken and bring to a hard boil.

Reduce heat and simmer for 20 minutes.

Serve over hot rice.

Tuna

Ingredients

2 pieces of fresh tuna.
2 green onions, thinly sliced.
1 large cucumber, seeded and peeled
cup of radish sprouts.
cup of soy sauce.
6 tablespoons of freshly ground wasabi.
3 tablespoons of peanut oil.
1 tablespoon of dry sherry.
1 teaspoons of dark sesame oil.
1 teaspoons of minced fresh ginger.
Salt and freshly ground black pepper, to taste,


Whisk together the soy sauce, 2 tablespoons of peanut oil, dry sherry, dark sesame oil and the minced ginger.

Stir in the sliced green onions; then set aside.

Sprinkle tuna with salt and black pepper.

Heat the remaining 1 tablespoon of peanut oil in a heavy large skillet over high heat.#

Add the tuna pieces and sear until they are opaque in middle.#

Spoon the cucumber onto the centre of plates and top with the tuna.

Add the wasabi to the sauce mixture and spoon sauce around.

Garnish with radish sprouts.

Healthy minced beef in spicy tomato sauce

Ingredients

200g of ground lean beef

2 cloves of garlic

1 red chilli

1 can of good quality organic tomatoes

Handful of oregano

Handful of basil

White wine

Teaspoon of Sugar

Sea Salt

Chopped chilli

Black peppercorns

4 whole pita breads


Heat the oil in a pan, and add chopped garlic and chilli, fry until soft.



In a separate pan brown the lean mince

Add the rest of the wine, sugar, beef, basil, oregano and cook slowly until reduced by half.

Finally add salt and pepper to taste and serve hot over good quality pasta

Lean beef

Ingredients

250g of ground beef
1 onion, chopped
1 green pepper, chopped
3 tomatoes, chopped
1 teaspoon chilli powder
0.5 teaspoon cumin powder
Dash ground red pepper
Handful of red kidney beans
Handful chick-peas
4 tablespoons of corn, rinsed and drained
Low sodium organic tomato pasteCooking Instructions

Cook ground beef in large skillet until no longer pink. Drain fat.

Add remaining ingredients, first rinsing and draining beans, chick-peas and corn.

Stir to ensure equal distribution.

Cover and simmer for 1 hour, stirring occasionally.

Lean Beef

Ingredients

1 large steak, cut into strips
100g of broccoli, cooked and chopped
A handful of green beans, cooked and cut
1 stalk celery, sliced
Handful of sliced mushrooms
1 green onion, sliced
0.5 tablespoons of red wine vinegar
0.25 tablespoons lemon juice
0.25 cup non-fat yoghurt
0.5 teaspoons of mustard
0.25 teaspoons of ground pepper
half head of lettuce
1 sliced tomato
Handful of Fresh parsley


In large salad bowl, combine steak, broccoli, green beans, celery, mushrooms, and onion.

In a screw-top jar, combine the vinegar, lemon juice, yoghurt, mustard, and pepper, and shake until thoroughly mixed for the salad dressing.

Arrange salad on a bed of lettuce leaves. Garnish with tomato slices and parsley

Tuna Salad With Fresh Dill

Ingredients

1 can of water-packed low-sodium tuna
1 sprig of chopped celery
1sprig of chopped fresh dill
2 tablespoons chopped fresh parsley
75g of non fat yoghurt
0.5 teaspoons low-sodium Dijon mustard
1 Peppercorn


Combine all ingredients in a mixing bowl.

Serve on lettuce, pita bread, baked potato, pasta or rice.

Professional body builders

Introduction

Professional body building requires incredibly strict dietary planning. It is essential that any programme includes all the vital food groups and nutrients in the right quantities to optimise healthy muscle growth. Professional body building athletes need to consume a diet much richer in protein than most other athletes including the casual body-builder Proteins must be balanced with appropriate levels of carbohydrates, fat, fibre, vitamins and minerals. With the right balance of foods, energy will be used for converting protein into muscle much more efficiently. The professional body builder is advised to eat much more frequently than the average weight lifter, with a frequency of ever 2-3 hours being considered optimal. Eating more regularly increases metabolic rate, energy levels and lean muscle mass. As a general rule, a professional body builder should seek to consume food made up of 35% carbohydrates, 50% protein and 15% fat.


CarbohydratesCarbohydrates are often overlooked by body builders when planning a diet, but they are vital for providing the surplus energy needed for muscle growth and sustaining intensive exercise. This is because they form muscle glycogen, a long lasting fuel that the body needs to train hard. They also help maintain healthy blood sugar levels which reduces fat storage and fatigue while promoting the insulin release needed for anabolic muscle conversion Complex carbohydrates such as those found in whole foods are the best sources for body building and can be found in wild/brown rice, sweet potatoes and oatmeal. Carbohydrates should be combined with protein as this minimises the amount of energy turned into fat and helps to transport essential nutrients from protein to the muscle cells.

ProteinProteins are vital building blocks for the human body and critical for any body builder seeking to increase lean muscle mass. Proteins are made up of amino acids and 20 of these are specific to muscle growth. From these 20 amino acids, there are tens of thousands of different protein molecules that can be formed. Each protein is assembled from the bonding of different amino acids into various configurations. Foods that contain a balanced combination of all the essential and non-essential amino acids in the exact amounts required by the body for growth are called "complete proteins." In order for the body to synthesize muscle, all the essential amino acids must be available simultaneously. Any non-essential amino acids that are in short supply can be produced by the liver, but if an essential amino acid is missing, the body will break down its own proteins to obtain it. To prevent muscle cell breakdown, dietary protein must supply all the essential amino acids. Most meats, fish, milk, dairy products, eggs, soya protein, grains and legumes are good sources high in protein. Protein should not be over consumed however as very high-protein diets may increase blood toxicity.

FatAll good body building diet should include small amounts of fat. Fats lubricate the joints, help absorb fat soluble vitamins and facilitate hormone production including testosterone, vital for lean muscle growth. Elimination of fat completely from your diet affects an array of chemical reactions necessary for peak performance and the body will begin to start accumulating fat reserves. Excellent sources include, chicken breast, lean beef, fish, eggs, avocado, olive oil, natural peanut butter, and nuts.

Vitamins and MineralsCells in the body, particularly muscle cells, rely on certain biochemical reactions for proper metabolism, growth and maintenance. These reactions, in turn, depend upon specific vitamins. However many body builders overlook these because they don't supply energy like carbohydrates, proteins and fats do. Much of a professional body builders vitamin and mineral requirements are met with their protein rich diet. Where a vegan may struggle to consume enough vitamin B12, the body builder should have this in abundance. Riboflavin (vitamin B2) helps the body with protein metabolism and there is a strong relationship between lean body mass and dietary riboflavin. Riboflavin can be found in foods such as calfs liver, low fat yoghurt, venison and soy bean products. Vitamin A plays an important role in the synthesis of protein and production of glycogen. Strenuous exercise often affects the bodies ability to absorb vitamin A and it is often found lacking in body builders. Carrots, spinach and turnips are all excellent sources of vitamin A. Niacin (vitamin B3) is critical to over 50 metabolic processes relating to energy conversion. The body can manufacture niacin itself from other amino acids found in poultry, particularly Turkey. Vitamin B6 is directly linked to protein intake and consumption should increase with protein intake. Tuna, Bananas and chicken breast all contain high doses of B6. Finally Vitamin C has an antioxidant property which protects muscles from damage caused by free radicals and increases the bodies ability to absorb iron, vital for blood oxygen levels. Minerals are also very important for any body builder as heavy exercise affects the bodies supply of when sweating. They have three main functions in the body - Forming bones and teeth, regulation of body fluids and as bio chemical catalysts for reactions such as energy release and muscle conversion. Body builders need to ensure their diets are rich in Iron, which carries oxygen around the blood and contributes to physical and mental stamina. The best sources of iron are found within animal products, but plant based foods and fortified breads, cereals, beans and green leafy vegetables also contain adequate levels of iron. Calcium is essential for athletes who depend on strong bones and optimal muscle function. A lack of calcium can contribute to stress fractures and the bone disease, osteoporosis. The best sources of calcium are dairy products, but many other foods such as salmon with bones, sardines, collard greens, and okra also contain calcium. Additionally, many brands of bread, tofu, and orange juice are also fortified with calcium. Professional body builders should try and include magnesium, phosphorus, potassium, sodium, chlorine and sulphur into their meal plans.

Recipes for professional body builders

Chicken and pine kernels Salad

3 Chicken breastsmixed leafy salad1 tablespoon of canola oilPinch of sea salt1 handful of pine kernels1 tablespoon of balsamic vinegar1 pear

Cooking instructions

Preheat the oven to 200 degrees and place in the chicken wrapped in foil coated with oil, salt and a drizzle of balsamic vinegar

Chop the pears into slithers and throw in a bowl with the mixed leaf, remaining oil and vinegar

Tear the chicken with a fork into small pieces .

Mix together and season with salt.

Steak, mash and red wine gravy

2 cloves of garlic1 pinch of salt5 potatoes2 lean sirloin beef steaksglass of red wine100ml of organic beef stock1 tablespoon of virgin olive oil 1 peppercorn

Boil the water and add peeled, chopped potatoesin a separate pan add the wine and reduce until the liquid thickens. Then add the stock and reduce by 60-75%In a very hot pan heat the oil and fry the steaks on both sides.Mash the potatoes and serve with the beef. Pour over gravy.

Tuna Salad

mixed leafy salad1 tablespoon of canola oil1 teaspoon of white wine vinegar3 chicken breasts1 handful of mixed nuts5 sun-dried tomatoespinch of salt


make a dressing with the salt oil and vinegar and put to one sideroast the chicken breasts and tear into small pieceschop the nuts and tomatoes togetherthrow together and serve

Chicken with black lentils

1 handful of black lentils1 tablespoon of rapeseed oil150 ml of vegetable stock2 chicken breasts2 handfuls of spinach4 sun-dried tomatoesone hand of parsley3 mixed peppers

preheat the oven to 200 degreescook the lentils according to pack instructionsslice the chicken breasts and stuff with spinach and the tomatoes. Wrap in tin foil and place in the oven with the peppers until cookedserve the chicken as whole pieces over the black lentils and sprinkle with chopped parsley, mixed pepper, peppercorn and oil

Chicken and mixed Veg

2 Chicken breasts4 potatoes2 sweet potato2 turnips2 carrots

preheat the oven to 220 degrees

In a pan of boiling water cook the chopped veg for 10 minutes until soft. Then place In a roasting dish and cook until crisp

Vegan/Organic

Introduction

Vegan diets are perfectly healthy when properly balanced and (where necessary) fortified with vitamins. With the absence of meat however, it is very important that all the nutrients needed by the body are consumed. This can easily be achieved by eating a wide range of foods. The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. In addition a higher fibre diet also increases your need for fluid as fibre absorbs more water from your gut than other foods making constant hydration more important than for non-vegans.


CarbohydratesCarbohydrates are made up of sugars and starches and are the body's main source of energy. They are found in foods such as breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar. Vegans do not tend to need to increase their level of carbohydrate intake. When eaten, the body releases a hormone called insulin which converts carbohydrate into either muscle or fat depending on whether energy needs to be used or stored. Eating more carbohydrates than energy burned will lead to an increase in body fat. There are two types of carbohydrate - Complex carbohydrates and simple carbohydrates. The complex carbohydrate provides a sustained energy source, while the simple carbohydrates provides immediate source of energy. Vegans should try to balance their diet with around half of their daily calories made up of carbohydrates (60% to 75% of this proportion should be complex carbohydrates)ProteinProtein is fundamental to cell renewal and muscle growth. As well as contributing significantly to the bodys structure, proteins govern bio chemical processes like growth, appetite, digestion and haemoglobin production. A balanced diet should include a daily intake of around .8 grams of protein for every kilo of your body weight. Despite many vegans being reported as having protein deficiencies, It is very easy for a vegan diet to meet their recommended daily allowance. Strict protein planning is not necessary as there is a huge variety of plant based foods that are as rich in protein as most meats. Vegan sources include lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, and kale.

FatVegan diets are naturally low in cholesterol and saturated fat. Fats in small quantities however are critical for the absorption of fat soluble vitamins such as - vitamin A, the carotenoids, vitamin D, vitamin E and vitamin K. Fatty acids are the building blocks of many important substances in the body and essential to maintaining healthy cell membranes. Fats provide a concentrated source of energy (calories) but, eating too much can make you put on weight. The optimum amount of fat in our diet depends on a range of factors including age, gender and daily physical activity. Despite consuming less saturated fat on average, Vegans are exposed to both saturated and hydrogenated fats which are found in many vegetarian foods. Saturated fats are present mainly in animal products like butter, cream and hard cheesebut also in palm oil and coconut products. Palm oil and hydrogenated fat (which are chemically altered to remain hard at room temperature) are used extensively in the production of biscuits and pastries. Polyunsaturated fats do not have an effect on cholesterol levels. Most of the fats in vegetable oils including corn, cotton seed, safflower, soy bean, and sunflower oil are polyunsaturated fats. Mono unsaturated fats have a positive effect on the good cholesterol levels and are usually high on the essential fatty acids. Sources of these fats include, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. Polyunsaturated and mono unsaturated should make up a large proportion of a vegans total fat consumption.

Vitamins and MineralsVegans need to be mindful of consuming all the nutrients they need in order to be healthy. Many of the advantages of a meat based diet are not due to increased protein, but rather the variety of vitamins and minerals contained within meat products. However, almost all of a persons daily requirements can be easily sourced from natural plant based foods

VitaminsVitamins are divided into two groups: thefat-soluble groupA, D, E and K and the water-soluble group: vitamin C, the B vitamins B1, B2, B3, B6, B12, folate, biotin and pantothenic acid. The fat-soluble vitamins can be stored in the body and so dietary sources are not needed every day. AsVitamin A, D and E are stored in the body excessive intakesaccumulateand can be harmful. The body is less able to store water-soluble vitamins (with the exception of vitamin B12 which is stored in the liver) and soan intake is needed daily. In general the body readily excretes any excess of water soluble vitamins but very high intakes of Vitamin B6 and Niacin can have adverse effects. Vitamin B12 is of particular importance to vegans because it is difficult to find reliable sources within non meat based foods.B12 is necessary for red blood cell formation, neurological function and DNA synthesis.It is manufactured by certain types of bacteria found in nature. Despite the rarity of B12 outside of meat, Tempe, miso, and seaweed are excellent sources. It should be noted however that plants vary widely in their levels of these bacteria and Vegans cannot always rely on plant foods to meet their requirements. Consuming fortified foods such as soya milk, breakfast cereals, soya/veggie burger products and also vegetable margarines is recommended for some vegans and certainly in the case of pregnant (B12 is essential to the growth and development of a baby) and lactating women, infants and children. MineralsMaintaining healthy iron levels is an important aspect of a vegan diet.Iron is required mainly for the production of haemoglobin in the blood which carries oxygen around the body. A lack of ironis one of the commonest concerns people have in connection with vegan food and health. Vegan sources of iron include pulses (chickpeas, lentils, kidney beans), tofu, sprouted beans and seeds (aduki beans, alfalfa and sunflower seeds), cereals, breads, green leafy vegetables, dates and nuts (almond and cashew nuts in particular). Calcium also tends to be lacking in many vegan diets. Calcium occurs naturally in many plants however and requirements can be met with whole plant foods and optionally, calcium-fortified foods. Some of the richest plant sources of calcium are leafy green vegetables, figs, almonds and other nuts, seeds (especially sesame seeds), beans, calcium-set tofu, fortified non-dairy yoghurt, fortified soy products, fortified breakfast cereals, and fortified fruit juice.Trace elementsTrace elements are minerals that are required by the bodyin much smaller quantities thanthe other majorminerals.Trace elements though are essential tomanyfunctions in the body. Vegans should be especially aware of the need for iodine, selenium and zinc.

Recipes for Vegans

Tofu Stir - fry

Ingredients

1 pack of extra-firm tofu, drained and cut into 1-inch cubes2 tea spoons of canola oilhandful of peas1 chopped red pepper strips1 sliced green onions2 tea spoon of chopped and peeled fresh ginger2 garlic clovesHandful of sliced shiitake mushrooms2 tablespoons of reduced-sodium tamari soy sauce2 tablespoons creamy peanut butter1 teaspoon of cornstarch2 teaspoons of organic hot chilli sauce pinch of salt

Place tofu cubes on several layers of paper towels. Cover with additional paper towels and let it stand 5 minutes.

Heat the oil in a large non-stick skillet over medium-high heat.

Add tofu to pan and cook for 7 minutes until lightly browned and gently turning occasionally.

Remove from pan and keep warm.

Add the peas, pepper, water, onions, ginger, and garlic to pan - stir-fry 3 minutes.

Add mushrooms; stir-fry 2 minutes.

Combine remaining water, tamari, peanut butter, cornstarch, hot sauce sauce and salt in a small bowl.

Stir well and add tamari mixture and tofu to pan. Cook 1 minute or until thickened, stirring constantly.

Pearl barley, lentil and nut risotto

Ingredients

100g of pearl barley100g of red lentils200 ml of good quality organic vegetable stock2 cloves of garlicHandful of mixed nuts1 onion1 stick of celery1 glass of white wineHandful of oregano and parsley1 juiced lemon2 Tablespoons of virgin olive oil



Soak the lentils in warm water for 20 minutes


Add the pearl barley and lentils and cook for 8 minutes stirring constantly. When they begin to make a popping sound pour in half the wine and the nuts.


When the barley and lentil grains are beginning to become tender add the remaining ingredients.

Finally turn off the gas, add a drop more oil and lemon juice and leave to stand for 5 minutes with the lid on.

Bean burgers

Ingredients

1 small garlic glove
handful of cooked chickpeas (or one 15 oz. can, drained and rinsed)
3 tablespoons fresh lemon juice (about 1 lemon)
25g of sesame paste
1 tablespoon minced fresh parsley
pinch of sea salt
pinch of cayenne pepper


Blend the garlic, chickpeas and lemon juice together.

Slowly add the sesame seed paste, parsley, salt and pepper to the blend

mix until smooth

store in the fridge for 2 hours

serve with Houmus, tomatoes and grilled tofu

Vegan curry

Soba noodle & edamame salad with grilled tofu

Ingredients

1 cup of organic noodlesHandful of edamame beans3 chopped spring onions4 bean sprouts0.25 cucumber finely chopped cucumber2 tablespoons of sesame seed oil1 pack of extra-firm tofu, drained and cut into 1-inch cube1 tablespoon of chopped coriander1 chopped garlic clovehalf a squeezed lemon


Heat dressing ingredients in your smallest saucepan, simmer for 30 secs, then set aside.

Boil noodles following the pack instructions, adding the edamame beans for the final 2 minutes cooking time.

Rinse under very cold water, drain thoroughly and tip into a large bowl with the spring onions, bean sprouts, cucumber, sesame oil and warm dressing.

Season as necessary

Brush tofu with the oil, season and griddle or grill for 2-3 minutes each side

Top the salad with the tofu, scatter with coriander, sprinkle with lemon juice and serve

Roast summer vegetables & chickpeas

Ingredients

half a piece of aubergine1 courgette1 garlic clove1 pepper1 large potato1 onionhalf a teaspoon of coriander seed1 can of chopped tomatoes2 handfuls of chickpeasSprig of coriander


Heat oven to 220C

Tip all the vegetables into a large roasting tin and toss with the coriander seeds, most of the olive oil and salt and pepper.

Spread everything out to a single layer, then roast for 45 minutes, tossing once or twice until the vegetables are roasted and brown round the edges. Place the tin on a low heat, then add the tomatoes and chickpeas.

Bring to a simmer and gently stir. Season to taste, drizzle with olive oil, then scatter over the coriander.

Serve from the tin or pile into a serving dish. Eat with hunks of bread.

Pasta with kale, garlic & chilli Ingredients

1 cup of penne pasta100g of kale1 tablespoon of organic olive oil2 garlic cloveshalf a chilli


Cook the pasta following packet instructions.

Put the kale in a colander and pour over a kettle-full of water.

Leave to drain. Heat 3 tbsp olive oil in a pan, add the garlic and chilli and cook gently for 3 minutes without browning.

Add the kale and cook for about 3-4 minutes until tender.

Drain the pasta and add to the pan with 2 tbsp of the cooking water. Toss everything well, then serve.

Red bean stew

Ingredients

1 sliced red onion, 2 celery stalks,100g carrots, chopped100g potatoes, chopped100g)courgettes or broccoli, sliced4 tomatoes, peeled and chopped (or a tin of chopped tomatoes)75g red lentilshandful of chopped red kidneys beans 500 ml vegetable stock


Fry onion and celery in 1 tbsp vegetable oil for 3-4 minutes.

Add stock, carrots and potatoes. Bring to the boil and cook for 5 minutes.

Stir in courgettes/broccoli, tomatoes, lentils, beans, 1 tsp paprika or chilli powder, salt and pepper.

Bring to boil again, cover and cook whilst making the dumplings.

Stir the stew,over the pan and keep simmering for 15 minutes.

Aubergine and Butter Bean Biryani

Ingredients

1 tin of butter beans (Or 2 tins if you like them)1 cup of brown rice1 medium aubergine1 red pepper, sliced1 tin chopped tomatoesSmall handful of Poppy seedsPinch of mustard seedsPinch of chilli powder1 teaspoon of turmeric1 teaspoon of gram masala1 tea spoon. ground coriander1 tablespoon. soy sauce3 tablespoon of Vegan natural yoghurt


Slice the aubergine in two lengthways and sprinkle generously in salt.

Leave for half an hour. This draws out the bitter juice from the aubergine. Rinse the aubergine and cut into cubes.

Heat a little vegetable oil in a large, heavy pan. Add poppy and mustard seeds and fry for a couple of minutes.

Add the brown rice and cook for 3 or 4 minutes.

Mix the spices in a cup and add a little water to make a paste.

Pour the paste over the rice and add aubergine and red pepper. Drain the butter beans and add to the pan.

Add the tinned tomatoes, 1 pint of hot water and soy sauce.

Cover the pan, bring to the boil and simmer for 30 to 40 minutes, stirring occasionally, until the rice is cooked.

Add the yoghurt.

Serve

Vegan Carbonara

Ingredients1 small onion, diced
4 Redwood vegan rashers
400ml tin coconut milk
2 tablespoon of nutritional yeast flakes
150g tagliatelleCooking instructionsFry the onion in a knob of marg or olive oil for 2 mind

Add the diced rashers and stir, then add the coconut milk and yeast flakes.

Season to taste and simmer for 10 mind Cook the tagliatelle in boiling water according to the instructions of the packet.

Pile the tagliatelle onto plates and top with the carbonara

Lasagne

Ingredients

140g unbleached saltpinch of salt and black pepper90g of cooked wilted spinach4 tablespoons of mixed lentils1 tablespoon of virgin olive oilhalf a red onion1 block of tofu4 garlic cloves1 teaspoon of dried oregano1 teaspoon of crushed cumin seeds ]1 teaspoon of coriander powder4 bay leaves4 tbsp each of two different types of lentils5 tomatoes2 tablespoons of organic sun dried tomato paste1 cauliflower headhalf a cup of soy milkhalf a tablespoon of yeast flakes

Mix the flour and salt together in a bowl. Make a hollow in the flour and pour in the olive oil. Stir to mix in the oil (roughly).Add the spinach and stir in a cutting motion until they start to combine.

Tip the dough onto the work surface and knead until the spinach makes the dough moist and the dough feels soft and elastic

Place the dough in a plastic bag and rest in the refrigerator until needed.

Meanwhile, make the filling:pour the two types of lentils together into a pot and boil for 10 minutes until they are cooked and soft.

Drain and set aside.

Heat the oil in a non-stick pan and fry the onion until soft.

Add the tofu by roughly grating it over the onions with a small grater.

Fry together, stirring from time to time until the tofu is dry.

Add the garlic and fry for another 1 minute.

Add all the herbs and spices and stir for 1 minute more. Remove the pan from the heat

Stir in the lentils and set aside.

To make (a quick!) passata, place the tomatoes, tomato paste, black pepper and herbal salt in a liquidizer and blend until smooth.

Add to the lentil and tofu mixture. To make the white sauce: blend the steamed cauliflower with the soy milk, olive oil and yeast flakes until smooth.

Pre-heat the oven to 170C. Lightly spray an oven dish with olive oil. Make sure the dish is large enough to hold all the ingredients. Remove the dough from the refrigerator and divide into 3. Roll each part into a ball, then flatten with your hand.

Flour the pieces of dough and your work surface. Roll out the dough, either by hand or with a pasta machine, until you have enough pasta to make 3 layers for the lasagne. Cut the pasta into sheets to fit into the oven dish.

Assemble the lasagne: place a few spoonfuls of the lentil tofu mixture into the dish. Place a layer of pasta (a sheet, or a few pieces cut to fit) in the dish, spoon a third (of what is left) of the lentil tofu mixture over, place a bay leaf on top, then pour a third of the cauliflower white sauce over. Repeat with another layer of pasta: the second third

of the lentil mixture, bay leaf, and then the cauliflower sauce. Repeat with the third and last layer. Place 2 bay leaves on top.

Bake in the oven on a lower shelf for 30 minutes until it starts to bubble, and the white sauce starts to form golden brown patches (the sauce may dry out a bit and form cracks - this is fine).

General Well-being

Introduction

Eating a well-balanced diet is one of the most important factors for maintaining a healthy lifestyle and weight while reducing the risk of heart disease and diabetes. Meals need to provide energy for daily activity while also repairing the body and facilitating healthy growth. A healthy diet will contain a balance of carbohydrates, proteins, fats, fibre, vitamins and minerals. Finally water is necessary for lubricating the joints, controlling appetites, increasing metabolic speed and cleansing the body of harmful toxins. The human body needs the right quality and quantity of all these ingredients to remain healthy.


The following are vital nutrients that all healthy diet should include. Carbohydrates
Carbohydrates are made up of sugars and starches and are the body's main source of energy. They are found in foods such as breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar. When eaten, the body releases a hormone called insulin which converts carbohydrate into either muscle or fat depending on whether energy needs to be used or stored. Eating more carbohydrates than energy burned will lead to an increase in body fat. There are two types of carbohydrate - Complex carbohydrates and simple carbohydrates. The complex carbohydrate provides a sustained energy source, while the simple carbohydrates provides immediate source of energy. For health and peak performance, more than half daily calories consumed should come from carbohydrates and a large proportion these should be complex carbohydrates.ProteinProteins are another source of energy essential for the growth and repair of all the bodys tissues. As well as contributing significantly to the bodys structure, proteins govern hormones and enzymes production. These control growth, appetite and metabolic rate. As with the other main food groups such as fats and carbohydrates, an excess of protein in the diet will be treated by the body as an excess source of energy and in turn converted to body fat. The recommended daily allowance for adults is 0.75g of protein per kilo of body weight. Pregnant women should add 6g to this total.
FatsFats are a very concentrated sources of energy which also help to transport essential vitamins around your body and promote the manufacture hormones. There are three types of fats - Saturated, polyunsaturated, and mono unsaturated fats. Saturated fats are found to a large extent in products of animal origin. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process known as hydrogenation. As well as leading to weight gain which is associated with diabetes, eating a diet that is high in these fats can raise the level of cholesterol in your blood. High cholesterol can cause atherosclerosis, increasing the chances of developing heart disease. Polyunsaturated fats do not have an effect on cholesterol levels. Most of the fats in vegetable oils, such as corn, cotton seed, safflower, soy bean, and sunflower oil are polyunsaturated. Mono unsaturated fats have a positive effect on the cholesterol levels and are usually high on essential fatty acids. Sources of these fats include Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. There are two essential fatty acids (ESAs) which have popularly come to be known as Omegas are Alpha linolenic acid. Both must be present in the diet for normal health and are likely to prevent and control a number of inflammatory conditions such as heart disease, arthritis, muscular degeneration and immune dysfunction. The optimum amount of total fat required depends on a range of factors including gender, age and activity levels. As a general rule consumption of fat should not exceed 33% (11% saturated) of daily caloric intake.

FibreWhile not strictly classed as a nutrient, Fibre is essential for digestion and controlling cholesterol levels

Vitamins and MineralsEating a varied diet will usually provide all the vitamins and minerals needed for a healthily lifestyle. Vitamins are divided into two groups: thefat-soluble groupA, D, E and K and the water-soluble group: vitamin C, the B vitamins B1, B2, B3, B6, B12, folate, biotin and pantothenic acid. The fat-soluble vitamins can be stored in the body and so dietary sources are not needed every day. AsVitamin A, D and E are stored in the body excessive intakescan accumulateand be harmful. The body is less able to store water-soluble vitamins (with the exception of vitamin B12which is stored in the liver) thus daily intake is required. In general the body excretes any excess of water soluble vitamins but, very high intakes of Vitamin B6 and Niacin can have adverse effects. Heat, light and air all interact with the vitamins in foods with losses and damage occurring during cooking and storage. When preparing vegetables keep chunks big,avoid shredding, grating and pureing if you want tominimiseoxidation. Water-soluble vitamins (C and B's)are more likely to be lost during cooking. Light cookingusing a steamer is the best method for retaining vitamins and minerals. Fat soluble vitamins (D and E etc) are more stable to heat butvulnerable to oxidation when kept for too long. MineralsMinerals are also very important. They have three main functions in the body - Forming bones and teeth, regulation of body fluids and as bio chemical catalysts for reactions such as energy release and muscle conversion. Iron,carries oxygen around the blood and contributes to physical and mental stamina. The best sources of iron are found within animal products, but plant based foods and fortified breads, cereals, beans and green leafy vegetables also contain adequate levels of iron. Calcium is essential for strong bones on teeth. A lack of calcium can contribute to stress fractures and the bone disease, osteoporosis. The best sources of calcium are dairy products, but many other foods such as salmon with bones, sardines, collard greens, and okra also contain calcium. Additionally, many brands of bread, tofu, and orange juice are also fortified with calcium. Additionally magnesium, phosphorus, potassium, sodium, chlorine and sulphur should be incorporated into daily meals.

Recipes for everyone

Lime Lime and Ginger salmon

Ingredients

0.25 cup of lime ime juice (about 1 large lime)2 teaspoons vegetable oil 1 teaspoon minced fresh ginger1 jalapeo pepper, seeded and finely minced2 (6 ounce) salmon steaks


Whisk together lime rind, lime juice, oil, ginger and jalapeo

Set aside a teaspoon of the mixture.

Place salmon steaks in a dish just large enough to hold them.

Pour remaining lime juice mixture over salmon and turn to coat.

Marinate at room temperature for 15 minutes, turning once (Do not marinate longer than 30 minutes or the salmon will go mushy).

Preheat to griddle pan high and grease.

Griddle salmon turning once, until cooked through, about 3 to 4 minutes on each side.

Remove to platter and spoon reserved lime juice mixture over salmon.

Serve immediately.

Pea and mint risotto with Cashew nuts

Ingredients

Ingredients

200 grams of risotto rice200 ml of good quality organic vegetable stock2 cloves of garlic100g of peas1 onion1 stick of celery1 glass of white winehandful of Mint2 Tablespoons of virgin olive oil




Add the rice and cook for 8 minutes stirring constantly. When they begin to make a popping sound pour in half the wine.


When the grains are beginning to become tender add the peas, nuts and remaining wine.

Cook for a further 5 minutes.

Finally turn off the gas, stir in the mint add a drop more oil and leave to stand for 5 minutes with the lid on.

Serve hot

squash Cod

Ingredients


2 pieces cod

1 tablespoon of olive oil

Pinch salt and pepper

pound butter nut squash halved lengthwise then sliced

1 can of organic tomatoes, halved lengthwise1 sprig of fresh mint, finely chopped2 tablespoons of balsamic vinegar

Preparation:

Preheat oven to 450 degrees.

Spray rimmed baking sheet with non-stick cooking spray.

Lay cod pieces on tray. Brush each piece with olive oil.

Season with salt and pepper.

Cook fish for 8-10 minutes, until fish flakes easily with a fork. Meanwhile spray non-stick skillet with cooking spray. Saut zucchini and tomato halves for 5 minutes.

Add mint and vinegar and cook for one more minute.

Divide vegetables over cooked fish and serve with whole grain rice and peas.

Healthy chicken stir fryIngredients

For the marinade2 chicken breasts1 juiced lime1 tablespoon of fish sauce1 tablespoon of soy sauce200g of Thai rice noodles1 teaspoon of peanut oil1 juiced lime2 red chillies2 spring onionshandful of frozen peas75ml of organic chicken stockhandful of chopped coriander leavesCooking Instructions

MethodFor the marinade put the chicken in a bowl with the lime juice, fish sauce and soy sauce. Cover and leave to marinate in the fridge for about 5 hours.

For the stir-fry: cook the rice noodles in a large pan of boiling water according to the packet instructions. Drain, cool under cold running water and set the noodles aside.

Pat the chicken dry with kitchen paper, heat a dash of peanut oil in a wok until smoking and fry the chicken until just browned (about 1 minute). Add the chillies and a splash of fish sauce.

Add the spring onions and peas and cook for further 30 seconds.

Pour in 50-100ml chicken stock enough so that the liquid is nearly all absorbed by the chicken.

Once the chicken is cooked through, sprinkle over the coriander and lime and tip in the reserved noodles.

Pearl barley, chicken, nut and sage risotto

Ingredients

200g of pearl barley200 ml of good quality organic vegetable stock2 cloves of garlicHandful of mixed nuts1 onion1 stick of celery1 glass of white wineHandful of chopped sage1 juiced lemon2 Tablespoons of virgin olive oil




Fry the sage and leave to one side

Grill the chicken breast and leave to one side

Add the pearl barley and and cook for 10 minutes stirring constantly. When they begin to make a popping sound pour in half the wine, nuts, chicken and sage.


When the barley grains are beginning to become tender add the remaining ingredients.

Finally turn off the gas, add a drop more oil and lemon juice and leave to stand for 5 minutes with the lid on.

White wine fish

Ingredients

2 small pieces of white wine
half a glass of cup white wine
3 tea spoons of low fat organic butter1 tablespoon of crme fraiche
Juice of 1/2 lemon
A handful of mixed crushed nuts
1 tablespoon of fresh parsley


Braise the fish in white wine until done

Remove trout, and drain off fat

In the skillet, add butter and lemon juice, and saut almonds until lightly browned

Mix in chopped parsley, and pour almond mixture over trout

Baked potato and healthy chilli

Ingredients

2 tablespoons of garlic1 onionHandful of of kidney beanHandful of assorted nuts (cashew and walnuts if possible)150 g of lean mince meat200 ml of organic beef stock]2 chopped carrots1 teaspoon of cayenne pepper 1 chilli1 bay leaf2 large baking potatoeshandful of low fat organic grated cheddar cheese


Pre heat the oven to 180 degrees and place the potatoes in. (pierced and wrapped in tin foil)

Fry the garlic, onion, bay leaf and chilli slowly in a pan until soft in a small amount of olive oil

Add the nuts, beans and carrots and a small amount of stock

In a separate pan brown the mince, drain and combine.

When fully cooked serve over the baked potatoes and sprinkle with cheese

Healthy winter stew

Ingredients

1 tablespoon of virgin olive oil1 onion, halved and finely sliced2 carrots, peeled and thickly sliced2 celery sticks, thickly sliced150g of stewing beef1tbsp plain flour500g new potatoes, quarteredLeaves from 2 rosemary and 2 thyme sprigs300ml of organic beef stock100g of butter beans100g of red lentils


Preheat the oven to 180 degrees.

Heat the oil in a large oven proof pan and cook the onion until soft.

Add the carrots and celery and stir so they are all coated in oil. Cook for 4-5 minutes.

Toss the beef in the flour, add to the pan and cook until lightly browned.

Add the potatoes, rosemary, thyme and stock.

Heat until simmering, cover and cook in the oven for 45 minutes.

Stir into the casserole and then add the beans and cook for another 10 minutes.

Health spaghetti bolognaise

Ingredients

2 cloves of garlic1 red chilli1 onion1 can of good quality organic tomatoesHandful of oreganoI glass of white wineTeaspoon of SugarSea Salt200g of lean mince beef2 tablespoons of Virgin olive oil


Heat the oil in a pan, and add chopped garlic, onion and chilli, fry until soft.



In a separate pan brown the beef, drain and pour into the sauce

Add the rest of the wine, sugar and oregano and cook slowly until reduced by half.

Finally add salt to taste and serve hot over good quality pasta

Healthy meals for athletes and body builders

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