Workout at Home - Let the gym come to you!
This is a great little e-book, packed full of easy-to-prepare, delicious and nutritious meals that are suited to all tastes and requirements! The majority of the recipes have been prepared by Nutritionist Lucy-Ann Prideaux, with additional contributions by other passionate foodies! ALL of them however have been tried, tested and nutritionally analysed by Lucy-Ann.
All the recipes you'll find in this book (breakfasts, lunches, dinners and snacks) can be adapted to fit in with any lifestyle, specific schedules, requirements, appetite and goals. The recipes are either for one or two people, unless otherwise indicated, and all are balanced with protein, carbohydrate and healthy fats. Any meals that are specifically higher in protein or CHO is clearly indicated, so you always know exactly what you are eating!
Jessica Eveleigh, health and fitness journalist and writer says;
"Lucy-Ann's recipes are so easy-to-make and taste so delicious that you won't even notice you're being healthy as they're a joy to cook and to eat. But, if you do want to know about all the nutritional nuts and bolts, it's there for you to digest at a quick glance. It's great to know exactly what the energy and fat content are, for instance, in each portion so that you can get a clear idea of how much you're eating and how to balance your meals throughout the day. Lucy-Ann is clearly passionate about eating well and feeling good, and the Simply Nutrition Recipe Book is testament to this."
Here are 5 recipes from the book. Or download a version for printing.
Homemade muesli in apple juice (Serves 1)
This is higher in protein than most mueslis, and full of fibre too. It is therefore useful for effective blood sugar balancing, and fat loss. It will also give you the necessary slow-releasing energy that will keep your appetite sustained for 3 hours or so. Remember to eat regularly, and if your primary goal is fat loss, preferably eat 5 small protein-based meals or snacks throughout the day.
- 25g whole oats or oat bran
- 1 heaped dessertspoon or approx 20g ground flaxseeds - use a coffee grinder
- 15g or 1 level dessertspoon of pumpkin seeds
- 15g or 1 level dessertspoon of sunflower seeds
- 2 dried figs, chopped into small pieces
- 1 250ml glass of ½ water and ½ apple juice (or water is fine)
Place all the above dry ingredients into a cereal bowl, and mix together. Add the apple juice and water and leave to soak for 20-30 minutes or leave in the fridge overnight.
Devour the next morning!
Nutrient breakdown (using oat bran):
448 calories - 23g fat (majority of which is essential fat) - 16g protein - 57g carbohydrate - 13g fibre - 160mg calcium
Cleansing green juice (Serves 1)
This juice conjures up the words cleansing, cooling and soothing! Unsweetened green juices can have a bit of an acquired taste! However adding fresh lemon juice enhances the flavour no end. If you have a sweet tooth and the lemon doesn't 'do it for you', try adding an apple instead.
- 100g washed curly kale
- 2-3 sticks organic celery
- 4-5 inches of organic cucumber with peel
- 5-6 green beans
- A quarter of an unwaxed lemon with peel
Simply put everything through a juicer (finishing with the cucumber), stir and drink immediately. To add a little 'heat', put some ginger through your garlic press (rather than into your juicer) and stir into the finished juice. If you don't have a juicer, you can always use a simple food blender or processor, cutting the ingredients into small pieces.
Nutrient breakdown per serving
52 calories - 2g fat - 5g protein - 4g carbohydrate - 187mg calcium - 5g fibre
Black-eye bean and onion relish
This is a gorgeous and tangy 'relish' that you can have as an accompaniment to fish or meat, or better still, used on its own as a dip with vegetable sticks, or as a lively 'topping' to salads.
- 1 400g tin of black-eye beans, rinsed and drained
- 1 small tin of sweetcorn in water (no sugar added)
- 4 tomatoes, chopped
- 1-2 garlic cloves, finely chopped
- 1 small red onion, finely chopped
- 1 large handful of chopped parsley
- 1-2 tablespoons of balsamic vinegar
- Juice of one lemon
Combine all the above ingredients in a bowl, and mix well. I suggest leaving it for a while before serving it, to let the flavours infuse. You can blend it in a food blender if you like a smoother texture.
Nutrient breakdown for total amount
504 calories - 4g fat - 28g protein - 94g carbohydrate - 16g fibre - 137mg calcium - 171mg Mg
Almond and mango mousse with ginger and mint (Serves 2)
This is the most delicious dessert, breakfast or simple snack if you need something to keep you going, or satisfy a sweet 'pang'! It also happens to be a great balance of protein, carbohydrate and fat, so will steady all those dietary hormones for effective blood sugar balance and fat loss!
- A handful of whole almonds (50g)
- A large ripe mango
- 300g natural low-fat yogurt (2 small individual pots)
- A little grated fresh ginger
- A little chopped fresh mint
Soak the almonds overnight, or for speed you can soak them in hot water for 30-60 minutes. Remove and discard the skin. Put the almonds in a blender with enough water to blend to a paste with a smooth consistency. Slice off large pieces of mango from the large centre stone, score the flesh of the pieces, turn inside out and cut away the flesh. Add the flesh to the blender with the natural yogurt, ginger and mint. Blend again, and then empty the mousse mixture into individual bowls. Refrigerate if you wish, or eat immediately.
Nutrient breakdown per serving
295 calories - 15g fat - 13g protein - 27g carbohydrate - 359mg calcium - 5g fibre
Date, fig and sesame bars... with oat bran, almond and raisin
These bars are a perfect alternative to shop-bought energy bars or chocolate bars. They are perfect as a 'fast' breakfast, or energy-boosting snack. High in vitamins and minerals such as potassium, calcium and magnesium, they make a very healthy bar indeed, and delicious too!
- Makes approx 7 bars (42g)
- 100g dates
- 100g dried figs
- 30g raisins
- 30g oat bran
- 30g sesame seeds
- 30g almonds
Place all the ingredients in a food processor with an S-blade, and process until the mixture mixes well, and begins to form a ball of dough. Turn the dough out onto a flat surface, and using your hands, shape into a large ball, ready for rolling. Roll the dough with a rolling pin, and then cut into equal-sized bars. Wrap each piece in kitchen paper (this will make them slightly less sticky), and refrigerate overnight, or until firm.
Nutrient breakdown per 42g bar
474 calories - 35g fat - 15g protein - 28g carb - 10g fibre - 211mg calcium - 224mg Mg - 11mg Vit E