Healthy Recipes To Fuel Great Fitness

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When trying to get yourself into a healthier routine to lose weight for the summer months - one of the most challenging things of all to do is change your diet. 

 

Aside from stocking up on water bottles, long sleeve performance shirts, and trainers for your workout and fitness routine it is also important to think about what you’ll eat to fuel your new healthy habits. 

 

You may already know that food accounts for 80% of our health and it means that your food choices will have a larger impact on your body and your health than exercise ever will. 

 

Think of your body like a machine. Your body needs certain nutrients within it in order to keep it running smoothly. These nutrients can be broken into 3 main macros: 

 

Carbohydrates 

Fat 

Protein

 

By ensuring your body gets an even balance of these things you will stay healthy and strong. 

 

Today we want to share some recipes with you that help to balance a lot of these macros and work to ensure that your body is able to withstand the stress of your every day life effectively. These meals are tasty, nutritious, and will fill you up for the next meal. 

 

Super berry smoothie bowl

 

A smoothie might not seem like the healthiest of meals to start the day - but a smoothie bowl also has fruit and nuts to help kickstart your day in the best way. 

 

Ingredients 

 

• 200g frozen summer berries 
• ½ frozen banana
• 100g spinach 
• 1 tablespoon yogurt 
• 2 tablespoon nut milk 
• Chopped strawberries 
• Chia Seeds
• Mixed nuts, chopped 

 

1. Blend the frozen berries, banana, yogurt, spinach, and nut milk until thick and creamy. You want the consistency of soft serve ice cream here - so adjust as needed. 
2. Place into a bowl and top with your strawberries, chia seeds, and nuts. 

 

Overnight oats 

 

If you have a long day of workouts ahead of you and you want to fuel your body easily and quickly - overnight oats is convenient and simple to make. 

 

Ingredients

 

• 150g rolled oats 
• 150ml nut milk (hazelnut is great here) 
• 2 tablespoon honey 
• 3 tablespoon frozen fruit (strawberry, blueberry, mango)
• 1 tablespoon chia seeds
• ½ banana to serve 

 

1. Grab a mason jar or a Tupperware container so a secure lid. Add all of your ingredients apart from the banana and mix well. Leave in the fridge overnight. 
2. Top with your banana for an extra creamy effect and a potassium boost for the morning. 

 

Protein pancakes 

 

Pancakes are a comfort food like no other and a lot of us love those weekend mornings when we wake up and get to have a stack of pancakes with all of our favourite toppings and flavours. You might think that once you start eating healthy you can no longer enjoy these sweet treats but you would be wrong. Pancakes can be a great post workout meal to get nutrients back into the body and these ones are super easy to make and full of protein to repair your muscles. 

 

Ingredients

 

• 150g protein powder (try chocolate)
• 50g wholemeal flour 
• 300ml nut milk (oat works well)
• 1 tablespoon chia seeds 
• 1 tablespoon honey 
• ½ banana 
• 2 large eggs 
• 1 teaspoon baking powder 

 

1. In a blender, mix all of your pancake ingredients until smooth. Here you can adjust for thickness if your banana or egg size varies and add extra protein powder if thin, or extra nut milk if thick. 
2. Heat up a frying pan with some coconut oil or low fat spray and wait until it is nice and hot. 
3. Ladle or pour small amounts of batter into the pan to make small pancakes approximately 5 inches in diameter. 
4. Cook until you see some bubbles form and then flip and cook for the same amount of time on the other side. 
5. Once done, stack a few on your plate and top with Greek yogurt, fresh berries, and a drizzle of honey for the most amazing healthy dessert. 

 

Steak noodles 

 

Now that we have talked about some breakfast and snack options for your healthy eating routine it is high time we discussed a dinner recipe for you to enjoy. These simple Thai style steak noodles are low in fat and are packed with protein as well as slow release carbs to stop ups craving a sweet treat afterwards. 

 

Ingredients: 

 

• 250g rump steak, cut into thin strips 
• 1 tablespoon coconut oil 
• 1 star anise 
• 1 tablespoon lemongrass paste 
• 1 tablespoon ginger paste
• 1 clove garlic
• 1 spring onion 
• 1 red chilli 
• 2 tablespoon dark soy sauce 
• 1 tablespoon honey 
• 3 nests Wholemeal noodles 
• 100g beansprouts
• 100g chopped coriander 
• Juice of 1 lime 
• Salt and pepper 

 

1. In a frying pan, heat up your coconut oil and add the star anise. Stir for 1 minute and remove. 
2. Add your lemongrass, ginger, and garlic, and stir for 30 seconds. Chop your spring onion and chilli and add to the pan. Allow to cook for 1 minute or so. Add more coconut oil if things start sticking. 
3. Season your slices of steak with salt and pepper and drizzle on a small amount to olive oil to coat. Push everything to the side of the pan and add your steak slices. 
4. Meanwhile, boil your noodles according to package instructions and then leave them to soak in warm water. This will help moisten and soften the noodles making them more tender to eat. 
5. Cook to your chosen level of pink. 
6. Add dark soy sauce, lime juice, honey, and coriander to the pan and stir. Add bean sprouts and allow to soften for 1-2 minutes. 
7. Add noodles, stir, and serve. 

 

Tikka chicken wraps 

 

These chicken tikka wraps are such a simple meal for a summer's day and they will provide you with a high protein and low fat option that will also tantalise your taste buds with amazing flavours. 

 

Ingredients 

 

• 2 large chicken breast, cut into 1 inch pieces
• 1 tablespoon garam masala 
• 1 tablespoon tandoori spice 
• 1 teaspoon coriander leaf 
• 1 teaspoon ginger 
• 150ml Greek yogurt 
• 1 small bunch mint 
• 1 cucumber 
• 1 beef tomato 
• 4 wholewheat tortilla wraps 
• Mango chutney 

 

1. In a Tupperware container, add your chicken and spices as well as 75g yogurt. Stir and leave to marinate for at least 1 hour if not overnight. The protein in the yogurt helps break down the chicken and make it tender and juicy so the longer you leave this the better it will be. 
2. Once marinated, add your chicken pieces to a baking sheet and place in the oven or under the grill for 10 minutes. You should see some lovely dark charred bits appear on the corners and this is the caramelised spices. 
3. In another bowl, add the rest of your yogurt and some mint. Adjust the volume of mint you use to your own taste here - and get a cooling mint yogurt. 
4. To assemble your wraps: slice the beef tomato very thin and add 2-3 slices. Slice and de-core your cucumber so you end up with crescent moon shapes to add to your wrap. Add your chicken, a small dollop of mint yogurt, and add some small bits of mango chutney if you wish. 
5. Enjoy with a side salad for a lovely healthy dinner recipe for a hot day. 

 

Herby salad 

 

Every dinner recipe needs a simple side salad and this one is perfect for any meal. 

 

Ingredients: 

 

• 200g mixed salad leaves
• 100g kale
• 100g spinach
• 1 tablespoon olive oil 
• 1 tablespoon red wine vinegar 
• 1 tablespoon pesto
• 2 tablespoon Parmesan 

 

1. In a small tub - pour olive oil, red wine vinegar and pesto and shake until emulsified. 
2. In a salad bowl, combine your leaves and pour on the dressing, massaging in with your hands for a minute or two. This will help the dressing incorporate but it will also ensure that the kale starts to break down and is easier to digest. 
3. Sprinkle on some Parmesan to finish.