Dietitian's Choice Recipes | For Fueling Training

2020-08-03 21:26:17

This recipe comes from 'Feed your fitness: a cookbook to fuel high performance', written by the dietitians in our practice. This book contains 80+ recipes for quick easy meals and portable snacks designed to fuel and optimise training sessions. It also provides tips on planning your nutrition around training sessions, and planning meals to get you in and out of the kitchen quickly - and give you more time for training and rest!

OAT PANCAKES

Serves 3

These wholegrain flavoursome pancakes are healthier than classic homemade ones. If you like, serve them with blueberries and honey for additional carbohydrate.

Ingredients

75g quick-cooking oats

360ml plus 2 tbsp buttermilk

90g wholewheat flour

1 ½ tsp baking powder

¾ tsp bicarbonate of soda

½ tsp ground cinnamon

⅛ tsp grated nutmeg

1 large egg, lightly beaten

1 tbsp canola oil

1½ tbsp brown sugar

blueberries and honey to serve (optional)

Method

  • In a medium bowl, combine the oats and 180ml of buttermilk. Set aside to soak for about 10 minutes.
  • Meanwhile, heat a griddle pan over a medium heat. Lightly grease.
  • In a large bowl, stir together the wholemeal flour, baking powder, bicarbonate of soda, cinnamon, and nutmeg.
  • Stir in the egg, oil, and brown sugar, remaining buttermilk and the oat–buttermilk mixture, until just combined.
  • Pour about 4 tablespoons of batter per pancake onto the hot griddle, and cook for about 1 minute or until bubbles appear on the surface of the pancake and the underneath is golden brown. Flip the pancake with a spatula, and cook the other side for about 30 seconds to 1 minute.
  • Serve immediately with blueberries and honey, if desired.

Storage: You can freeze leftover pancakes, defrost them, and reheat them under a hot grill to serve.

Change it up: Swap blueberries and honey for maple syrup and bananas, apple or pear slices, or strawberries. If you would like a more easily digestible pre-training meal use white flour instead of wholewheat or half half.

Dietitian's Choice Recipes | For Vitamin D

2020-06-18 20:50:01

Sunshine Crustless Quiche

Serves 4-6

We like this Ottolenghi inspired quiche (or as he calls it a ‘cake’) as it makes use of two good food sources of Vitamin D namely egg and cheese. We’ve adapted it a bit.

Ingredients

1 small cauliflower, broken into smaller 3cm pieces (450g)


1 medium red onion (170g)

20 -30 ml olive oil

½ tsp finely chopped rosemary or thyme

7 eggs

15 g basil, chopped

120 g plain flour, sifted

1 ½ tsp baking powder

1/3 tsp ground turmeric

100-150 g coarsely grated parmesan cheese mixed with cheddar cheese (can be reduced fat cheddar cheese)

Melted butter or oil to line the tin

1 tbsp black sesame seeds

1 tsp black onion or mustard seeds

Salt and black pepper

Preheat oven to 200 . C.

Method

  • Place the cauliflower florets in a saucepan and add 1 teaspoon of salt. Cover with water and simmer for 15 minutes until the florets are soft. Strain and set aside in a colander to dry.
  • Cut 4 round slices, each 0.5cm thick off one end of the onion and set aside. Coarsely chop the rest of the onion and place this on a small pan with the oil and rosemary or thyme. Cook for 10 minutes on a medium heat, stirring from time to time until soft. Remove from heat and set aside to cool. Transfer the cooked onion to a large bowl, add the eggs and basil, whisk well and then add the flour, baking powder, turmeric, Parmesan, 1 teaspoon salt and plenty of pepper. Whisk until smooth before adding the cauliflower and stirring gently trying not to break up all the florets.
  • Line the base and sides of a 24cm springform cake tin with baking parchment. Brush the sides with melted butter or oil , mix together the sesame seeds and mustard seeds and toss them around the inside of the tin so that they stick to the sides. Top with the cauliflower mix and arrange the reserved onion rings on top. Place in the centre of the oven and bake for 45 minutes, until golden brown and set. Remove from the oven and leave for at least 20 minutes before serving.

Dietitian's Choice Recipes | Louise's Choice

2019-07-29 11:49:47

So often we are asked for recipe ideas. Here’s a mixed bag of some of Louise's favourites.

Warm lentil, walnut and goats cheese salad

Serves 4

Adapted from Delia Smith

This is a great lentil recipe, slightly adapted from Delia Smith. It is delicious served hot or cold with a salad and some crusty bread. Lentils offer a good source of protein as well as high fiber carbohydrates.

Ingredients

225 g Puy lentils – these are the small green French lentils which hold their shape very well when cooked


40 g walnuts, roughly chopped


2 tsp (10 ml) extra virgin olive oil


1 small red onion, peeled and finely chopped


1 bay leaf


1 fat clove garlic, peeled and crushed


1 heaped tsp (7 ml) fresh thyme leaves, chopped


salt and freshly milled black pepper

For the Dressing


110 g goats cheese


1 fat clove garlic, peeled


1 tsp (5 ml) sea salt


1 rounded teaspoon powdered mustard – I prefer to use Dijon mustard


2 tbsp (30 ml) balsamic vinegar


2 tsp (10 ml) walnut oil (can use olive oil instead)


30 g baby rocket leaves


freshly milled black pepper

Method

  • First you need to cook the lentils. To do this, heat the oil in a medium saucepan, add the onion and crushed garlic and let these cook and soften for about 5 minutes. After that, stir in the lentils, bay leaf and thyme. Next add 275 ml of boiling water, but don’t add any salt – just put a lid on, turn the heat down to a gentle simmer and let the lentils cook for about 30 minutes or until they’re just tender and all the liquid has been absorbed. You really need to bite one to test if they’re done.
  • While the lentils are cooking, you can roast or dry fry the chopped walnuts – just until they are lightly browned. 
  • Then prepare the dressing. Using a pestle and mortar, crush the garlic with the salt until it’s creamy, then add the mustard and work that into the garlic paste. After that, whisk in the balsamic vinegar, followed by the oil. Then season well with freshly milled black pepper.
  • As soon as the lentils are cooked, add salt to taste. Empty them into a warm serving bowl (if you feel that there is still some water left in the pan, drain the lentils first) and while they’re still hot, pour the dressing over. Give everything a good toss and stir, then crumble the goats’ cheese all over and add the rocket leaves. Give everything one more toss and stir, and serve straight away with the walnuts scattered over.


Pan seared Kingklip with roasted red pepper relish

Serves 4-6

Ingredients

900 g firm white fish e.g. kingklip (weight when boned and skinned) 

Salt and pepper to taste

Juice of 1 lemon

2 x 10ml olive oil 

For the red pepper relish:

2 medium red peppers, deseeded and cut into strips

2 medium tomatoes, skinned and halved, or use tinned Italian tomatoes

1 fat clove garlic, peeled

3 anchovy fillets, chopped

1 tbsp (15ml) balsamic vinegar

1 tbsp (15ml) olive oil

Salt and freshly milled black pepper

Sprigs of watercress or fresh coriander leaves, to garnish

Method

  • Begin the relish by heating the oil in a medium saucepan, add the strips of pepper and toss them around, keeping them on the move so they get nicely toasted and browned at the edges. Then add the tomatoes, the whole garlic clove and the chopped anchovies. Give it all a good stir, put a lid on and, keeping the heat at its lowest possible setting, let the whole thing stew gently, stirring once or twice, for 25 minutes or until the peppers are soft. 
  • Whiz the whole lot to a coarse purée in a blender or food processor. Taste and season with salt and freshly milled pepper, then empty into a serving bowl and stir in the balsamic vinegar. It is now ready for serving and can be made in advance.
 
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