Everybody Should Know For Health And Performancegavin1.s3.amazonaws.com/20-Essential-Recipes.pdf ·...

Gavin Allinson and Matt Lovell

RecipesEverybody Should

Know For Health And Performance

20

This recipe book is FREE.

If you enjoy it please forward your friends to the link below so they can receive the latest version

www.SportsNutritionPantry.com

You can pick up the latest version as this book will be changed and modified over time.

Please send feedback or questions about the recipes in the book to:

[email protected]

1_ 20 ESSENTIAL RECIPES

www.20Recipes.com

THANKS

To Lorna my partner for all her support and encouragement over the years. My son Jack for providing the inspiration for bringing the recipes together in one place.

Matt Lovell who has taught me loads about nutrition over the years we have worked together and is now a great mate.

A number of people have had a helping hand on this project Satomi, Emma Mayou, Lebanon, Rachael Wells.

Tim Lee for filming the videos that accompany the recipes.

My mum and dad for teaching me how to cook when I was a kid.

Sports Marketing Strategy

First Published in 2014 by Sports Marketing Strategy19 A Gardner St, Oxford, OX3 7AW, England.

www.SportsMarketingStrategy.com

The rights of the author have been asserted. All rights reserved.

This book may be e-mailed and forwarded on the proviso that it is not altered in any way without prior permission in writing of the publisher.

Publisher : Sports Marketing StrategyDesign : Lebanon Raingam

Everyone needs to knowFor health and performance

20 RECIPES

20 ESSENTIAL RECIPES_ 32_ 20 ESSENTIAL RECIPES

www.SportsMarketingStrategy.com

CONTENTS

Introduction 6

How it Works 9

20 Recipes 16

Ingredients Index 58

FOREWARDBy Matt Lovell

When I work with international level athletes there are a great number who need support in how and what to cook. There is a saying…

“GREAT PHYSIQUES ARE BUILT IN THE KITCHEN NOT THE GYM”

When athletes are in their early 20’s often they think they can get by eating a poor diet. Sure they may be able to keep body fat levels in check but poor nutrition habits catch up with them as their metabolism slows down as their 30’s approach, fat is harder to shift and recovery rates slow.

Nutrition I believe has a massive role to play in longevity for both your sporting career and life in general.

The foundation of any performance nutrition plan for a stay at home mum to an international athlete is to create a solid base of healthy meals that support your goals.

These 20 recipes are that solid foundation.

USE THESE RECIPES TO BUILD YOUR OWN LIST OF 20 ESSENTIAL RECIPES

Take these recipes select the ones you like, replace the ones you don’t with your own personal favorites.


INTRODUCTION

Why I’ve created this book?

When I was a kid in the early 80’s there were no ready made meals, convenience foods for us consisted of fish fingers and Heinz tomato soup that was it

Fast forward to 2014 and there is a myriad of choice of pre-prepared meals, many of which have high levels of sugar and fat and you cant be sure of the quality of the protein used in them.

I want to teach my son (now 10) some essential meals that will stand him in good stead for the rest of his life, the idea is to provide a solid foundation of high quality nutritional meals that once he has mastered will give him the confidence to try and cook any recipe that he comes across in the future.

If I think like this hopefully there are a number of other parents out there who think along similar lines.

Parents are too busy to spend time cooking with their kids

As a kid growing up my brother and I would often help out our mum or dad and learn how to make some of the fundamental meals like a bolognaise sauce or a white sauce to go on top of cauliflower cheese.

Nowadays with both parents often working there is often little available time to spend preparing and cooking an evening meal together. Once the parents get home from work and take their kids to brownies, karate, gymnastics and football practice often the only practical option for dinner is something pre-prepared.

These 20 recipes are the ones that I want my son to be able to cook before he leaves home and goes to University.

Working as a sports nutritionist I consult with many professional athletes in the age range 16-35, it is surprising how many have got little practical skill in preparing food. I believe that eating well is an important life skill and if you rely on pre-prepared food then you are putting your health and performance in someone else’s hands rather than taking control yourself.

There is little point spending additional money on performance enhancing supplements if your diet is poor to begin with, so get some basic recipes under your belt.

Making Popular Recipes Healthy

There are many recipes that we commonly like to eat in the UK that might not be considered as healthy, e.g. lamb curry, spaghetti bolognaise, chicken tikka masala, stir fry and pancakes to name a few. In this book we have given recipes like these a performance nutrition makeover so you can eat them and be assured that they are nutritionally spot on.

Most people eat the same 10 things each week

At our nutrition seminars we ask attendees to write down their favorite breakfast’s, lunches, snacks and evening meals. You would be amazed, these are people who


HOW THE RECIPES WORK

What skills will I need?

The recipes utilise a number of basic kitchen skills that enable you to cook the majority of recipes you are likely to come across.

The skills start as basic as peeling and chopping an onion to as complex as making a basic white sauce for a cauliflower cheese. That’s about it. Nothing too demanding. They wont qualify you to work in a Michelin Star restaurant but you’ll be able to look after yourself.

What foods are used?

Foods that are listed in www.SportsNutritionPantry.com have been selected for use with these recipes. The Sports Nutrition Pantry is a list of the top 100 foods that we believe you should use regularly.

In these 20 recipes 72 different ingredients are used. Some ingredients are optional. You could make all the 20 recipes just using 50-60 different ingredients.

What are Macros and why do you show their levels?

Macronutrients (Macros for short) are Carbohydrates, Protein and Fats as opposed to micronutrients like vitamins and minerals. It’s important to know the macronutrient levels as managing these can assist you in achieving your goals.

Our typical western diet is too high in carbohydrates. Carbohydrates are foods like pasta, rice, potato, bread, sugars, biscuits anything that uses wheat or grains. Carbo-hydrates are broken down into sugars. We use sugars for energy, however if we have too much sugar the excess gets converted to fat.

Typically if you are looking to lose fat you increase the proportion of protein you eat and reduce the amount of carbohydrates. Sometimes this ratio can be more important than the total amount of calories. This is why we include their details in each recipe.

are often interested in nutrition but they struggle to get more than 3 options in each category.

Take a minute and try it yourself….Make a list…

We all have our regular go to meals. Often these meals are too high in carbs or fat and would not get the sports nutritionist’s seal of approval. In fitness magazines you often see a weekly meal plan, every meal isdifferent, over the course of a week there will be 35 different meals (3 meals and 2 snacks per day). Who is going to be able to manage to eat like that? Maybe if you have a personal chef then it’s possible.

What is the reality? How do the majority of people eat?

For breakfast I eat power porridge or an omelette, that is my breakfast 95% of the time. I change the fruits, nuts and seeds that I have with my porridge and mix up the fillings for my omelette’s, so I get variation, essentially it is the same meal, If I’m really daring I’ll scramble the eggs.

The other 5% of the time I have a healthy ‘full english’ cooked breakfast or eat leftover food from the night before.

This is how the majority of us eat.

We have 1-3 options for each meal that we eat over and over again.

Make your recipes count If you ensure that your 3 options for every meal support your nutrition goals (weight loss, muscle building or maintenance) then you will be well ahead of the game and on the right track.

Use the recipes in this book to find your favorite 3 that you can use for breakfasts, lunches and dinners.


If you want more information on macro levels for fat loss consider purchasing a copy of Matt Lovell’s

If you follow Four Week Fat Loss, based on your target body weight we recommend you eat per day

2g/Kg Protein,1g/Kg Carbs1g/Kg Fat

E.g. If you weigh 80Kg then eat160g of Protein80g of Carbs80g of Fat

Eating 4 meals a day at a target weight of 80Kg

each meal would consist of 40g of Protein 20g of Carbs and 20g of Fat.

Macros for building lean muscle

Matt’s Muscle Building Program www.1MonthMuscle.com suggest starting with

3g/Kg Protein2-5g/Kg Carbs1g/Kg Fat.

Are the recipes all low carb?

Nearly all the recipes are relatively low in carbs to start with, all have suggestions on how to or decrease the carbohydrates e.g. for bolognaise you can remove the red len-tils and use 1 onion instead of 2. This reduces the carbs from 21g per portion to 13g.

Other recipes provide serving suggestions that help increase or decrease the level of

carbohydrates in the meal e.g. eat the bolognaise with crispy cabbage and broccoli, for higher carb keep the lentils in and eat with pasta.

How big should my portion sizes be?

It depends…

This is the answer that we give as nutritionists to just about every question. Ultimately it depends on how big you are and what your goals are e.g. a 50Kg female body builder may need to eat as much as a 90Kg man who is trying to lose weight.

Every recipe contains options to decrease the amount of carbohydrates. Carbs should be consumed in relation to how active you are if you are, the more active you are the more carbs you require.

If you need further advice on how big your portion size needs to be we can review what you are currently eating and give you some feedback for a very low price.

What happens to the kCal’s when we switch between Low Carb and High Carb options?

We have developed a spreadsheet that we use that we use for calculating the compo-sition of our recipes. Many of our clients like to use this to help adjust the macronutrient (protein, carbs and fat) ratio in order to meet their goals (weight loss, maintenance or muscle growth).

This might also be useful for a parent who is looking to lose weight but has children who are active and need to eat more carbohydrates.

We provide the spreadsheet free with

www.FourWeekFatLoss.com and www.1MonthMuscle.com


www.fourweekfatloss.com

http://www.yoursportsnutrition.com/diet-diary-review1.html






http://www.fourweekfatloss.com/




Bolognaise SauceHigh Carb and Low Carb

The original recipe makes 6 servings.

Here’s what it looks like in our spreadsheet

As it stands this recipe is fairly low carb with 36g protein, 21g carbs and 12g of fat and 347Kcals per serving

Ingredient Portion kCals Protein Carbs Fat

374kCals

36 Protein

21 Carbs

12 Fat

2079 217 129 70

Mince Beef 5% Fat 750 146 22 0 6 1095 166 0 48

Coconut Oil (Virgin Organic) 15 862 0 0 100 29 0 0 15

Carrots 150 41 1 10 0 62 2 15 0

Onions 300 39 1 8 0 17 4 24 1

Celery (Raw) 200 16 1 3 0 32 2 6 0

Dried Shitake Mushroom 20 296 0 64 1 59 2 13 0

Wine (Red) 150 68 0 3 0 02 0 4 0

Tomatoes (Passata) 600 22 1 4 0 32 5 23 2

Tomato Puree 30 76 5 14 0 23 1 4 0

Red Lentil (Dry) 75 315 24 54 1 236 18 40 1

Chicken Livers 100 92 18 0 2 92 18 0 2

there are more calories in 100g of uncooked pasta than in 1 serving of

bolognaise sauce.

High Carb OptionBOLOGNAISE

Lets look what happens if we eat the bolognaise with (per serving)

100g raw pasta, 100g sweet potato, 75g cabbage and 75g broccoli. This would be a fairly typical size serving for a large man.

The total kCal’s rise to 829 with 55g protein, 121g Carbs, and 14g fat.

Meals Target 2.00

Template Add New Recipe Page

Actual 2.00 4.40 0.53

serving 6

829 55 121 14

Ingredient Portion kCals Protein Carbs Fat kCals Protein Carbs Fat

4973 328 723 87

Stewing Steak lean 750 146 22 0 6 1095 166 0 48

Coconut Oil (Virgin Organic) 15 862 0 0 100 129 0 0 15

Carrots 150 41 1 10 0 62 2 15 0

Onions 300 39 1 8 0 117 4 24 1

Celery (Raw) 200 16 1 3 0 32 2 6 0

Dried Shitake Mushrooms 20 296 10 64 1 59 2 13 0

Wine (Red) 150 68 0 3 0 102 0 4 0

Tomatoes (Passata) 600 22 1 4 0 132 5 23 2

Tomato Puree 30 76 4 14 0 23 1 4 0

Red Lentil (Dry) 75 315 24 54 1 236 18 40 1

Chicken Livers 100 92 18 0 2 92 18 0 2

High Carb

Pasta 600 355 13 73 2 2130 78 438 9

Rice (Dry) 355 9 76 2 0 0 0 0

Sweet Potato (boiled) 600 86 2 20 0 516 12 120 2

0 0 0 0

Low Carb

Cabbage 450 27 2 4 1 122 8 18 6

Brocolli 450 28 3 4 0 126 14 18 0

Courgette 19 2 2 0 0 0 0 0

Cauliflower (Raw) 31 3 3 1 0 0 0 0


These recipes are foundations to construct a way of eating that

supports your goals.kCals Protein Carbs Fat

Standard Bolognaise Sauce 347 36 21 12

High Carb (Pasta/sweet potato veg) 829 55 121 14

Low Carb (no lentils, bro + cabbage) 352 38 21 13

RECIPE CONTENTS PAGE

Bolognaise Sauce 16

Roast Chicken 18

Lamb Curry 20

Normandy Pork Casserole 22

Chicken with red cabbage slaw 24

Chicken Tikka Massala 26

Liver and Onion Gravy 28

Salmon Jacket Potato Tomato Sauce 30

Fitness Fish Pie 32

Thai Chicken Curry 34

Vegetable Stir fry 36

Spinach and Mushroom Omelette 38

Thai Beetroot Soup 40

Tomato and Red Lentil Soup 42

Cauliflower and Broccoli Cheese 44

Big Salmon Salad 46

Power Porridge 48

Raspberry + Beetroot Smoothie 50

Apple and Blueberry Crumble 52

Protein Pancakes 54



Back to TOC

SERVES: 06

TOTAL kCals: 2082

MACROS/SERVE:

kCals 347

Protein 36g

Carbs 21g

Fat 12g

METHOD:

1. Soften the garlic, onion, carrots and celery cooking in the coconut oil.

2. Add the onion/ vegetable mix to the browned meat.

3. Add cooked veggies, liquid ingredients, herbs, spices and lentils to the meat mixture.

Low Carb Version

omit lentils from sauce

leek linguine or courgette vermicelli

cauliflower rice

broccoli, spring greens, kale, cauliflower

HigH Carb Version

add extra lentils to sauce.

roasted root vegetables

gluten free pasta

jacket potato /sweet potato

rice, quinoa and peas

BOLOGNAISE SAUCE

Bolognaise is a British favourite. Once proficient at making a basic meat sauce like this you can easily turn your hand

to chilli con carne, cottage pie and moussaka.

Everybody has their own way of making a meat sauce. Experiment and adapt, there is no right or wrong.

For fussy eaters blend up the carrots, onions, celery etc., so they can’t see how healthy it is.

INGREDIENTS:

5 cloves garlic, finely chopped

15g coconut oil

75g red or green lentils

300g onion (2 Large)

150g carrots, finely chopped

200g celery, finely chopped

750g lean minced beef (5% fat)

100g chicken livers (optional)

150ml red wine

600ml passata

30g tomato purée

600ml chicken stock (or water)

pinch fresh oregano

pinch paprika

pinch grey sea salt

pinch black pepper

skiLLs required

cut onion

chop garlic

prepare carrots

chop celery

cook pasta

cook green vegetables


SERVES: 02

TOTAL kCals: 2793

MACROS/SERVE:

kCals 698

Protein 47g

Carbs 74g

Fat 25g

METHOD:

1. Roughly chop the vegetables and place on a baking tray with coconut oil in the oven at 190C (Gas mark 5) for 40-60 minutes.

2. Slice the chicken breast and fry in a small amount of coconut oil until done. Or cut the chicken breast and wrap it in foil and cook it in the oven with herbs, spices and lemon.

3. Onion Gravy: Cut the onions into thin rings and fry in the olive oil over a low heat, stirring occasionally, they start to thicken as they caramelise.

4. Once onions are caramelised add the oat flour and stir, add any juices from the chicken (or stock/water will do) to get the thickness you require. Season with salt and pepper

Low Carb Version

roast aubergines, courgette, onion, pepper and tomato instead of root veg

no onion gravy


HigH Carb Version

Already high carb add extra sweet potato

white bean mash


CHICKEN WITH ROASTED VEGETABLES

Very simple to prepare and make, roasted vegetables always look healthy. The secret is to cut the veg into sizes so

that they cook at similar rates. Beetroot takes longer to cook than carrots so cut them smaller

Use any cut of chicken, breast, thighs or even a whole roasted chicken.

INGREDIENTS:

5 cloves garlic

30g coconut oil

275g chicken breast or equivalent

400g carrots

500g sweet potatoes

400g parsnips

400g beetroot

300g red onions

40g oats (oat flour)

20ml olive oil

grey sea salt

black pepperskiLLs required

cut sweet potato

cut parsnips

cut beetroot

cut carrot

cook chicken

make onion gravy


SERVES: 06

TOTAL kCals: 2549

MACROS/SERVE:

kCals 425

Protein 32g

Carbs 11g

Fat 28g

METHOD:

1. Preheat Oven to 180 °C Gas 4

2. In an oven proof dish (with a lid) cook the meat on the top of the stove until it becomes brown, you may need to do this in batches. Trim any large chunks of fat from the meat.

3. Either wait until all meat is browned or in a separate pan cook the onions and garlic with the coconut oil until they start to brown.

4. Add spices to onion mix and stir for a minute.

5. Combine browned meat and onions into the ovenproof casserole dish and stir in the yoghurt.

6. Cook covered in the onion for 90 minutes. Add extra water if the curry is looking too dry or meat is not tender yet.

7. The meat should end up really tender and almost be falling apart and melting in your mouth. This meal freezes well and also tastes even better the day after cooking.

Low Carb Version

curry sauce is already low carb

crispy fried cabbage

cauliflower rice


HigH Carb Version

rice lentils peas

spicy Indian potato wedges

cauliflower and potato


LAMB BAKED IN BLACK PEPPER AND YOGHURT

This is an old favourite Madhur Jaffrey recipe that I learnt when I must have been about 12 years old. I’ve been

making it for over 30 years now and it never disappoints. Use beef or lamb, add a teaspoon of turmeric for the additional health benefits.

INGREDIENTS:

6 cloves garlic

20g coconut oil

900g stewing lamb (15% fat)

300gred onions chopped (2 large)

500ml natural yoghurt

½ teaspoon black pepper

½ teaspoonground ginger or 1 inch stem ginger

¼-½ teaspoon chili powder (optional)

1 tablespoon paprika

1 teaspoon grey sea saltskiLLs required

chop garlic

chop onions

trim fat from meat

brown meat


SERVES: 04

TOTAL kCals: 1953

MACROS/SERVE:

kCals 488

Protein 33g

Carbs 33g

Fat 23g

METHOD:

1. Preheat the oven to 160°C (325°F, gas mark 3).

2. Heat the oil in an ovenproof casserole dish and brown the pork in batches stirring frequently. Remove pork and set aside.

3. Chop onion and garlic and start frying in ovenproof dish. Then chop the celery and add.

4. Pour in the cider or apple juice and add the bay leaf, thyme, rosemary and season with salt and pepper to taste return the pork to the pan. Bring to the boil, then cover the casserole and transfer to the oven. Cook for 1 ½ hours or until the pork is tender.

5. About 25 minutes before the end of the cooking time add the mushrooms. With the apples either use a corer and slice into thick rings or cut into quarters, remove core and add to the casserole. Keep the apple peel on.

Low Carb Version

cauliflower mash

fried cabbage

red cabbage coleslaw


HigH Carb Version

rice, quinoa and peas

sweet potato mash

roasted root vegetables

broccoli, spring greens, kale, cauliflower, peas and carrots

NORMANDY PORK CASSEROLE

High in B vitamins pork often has a bad reputation for being a fatty meat, however some cuts like fillet are lower

in fat than chicken. Eat proteins from varied sources not just chicken and fish. Always buy organic meats if you can afford it.

INGREDIENTS:

2 cloves garlic chopped

15g coconut oil

20g dried shitake mushrooms

100g walnuts (broken into pieces)

100gcelery sticks, cut into 5 centimeter pieces

300g onion, roughly chopped

500gpork fillet (tenderloin), trimmed of fat and cut into cubes

330ml cider or apple juice

500ml stock or water

500g apples (3 medium)

1 teaspoon fresh thyme

1 teaspoon fresh rosemary

1 bay leaf (optional)

grey sea salt

black pepper

skiLLs required

chop garlic

cut onion

chop celery

bake in oven


SERVES: 03

TOTAL kCals: 1507

MACROS/SERVE:

kCals 502

Protein 46g

Carbs 30g

Fat 22g

METHOD:

1. Mix the marinade ingredients together and pour over the chicken, onion and pepper.

2. Marinade for at least an hour (do this the night before if organised).

3. Thread chicken, red onion and green pepper alternately onto skewers and cook under a hot grill (or on a barbecue) for 10 minutes – or until the chicken is cooked.

4. Combine all of the coleslaw ingredients and serve with the kebabs.

Low Carb Version

remove honey from dressing

use ½ quantity of peppers and half the carrot

HigH Carb Version

rice, quinoa or peas.

roasted root vegetable.

CHICKEN KEBAB AND COLESLAW

A great recipe that keeps well and can be eaten cold the following day. Also good for barbeques and picnics. Use

the coleslaw as a side dish with other protein dishes like roasted chicken or salmon fillet.

INGREDIENTS: Kebabs:

375grams free-range chicken breast; cut in cubes

150 grams red onion, in wedges

300grams green pepper; cut in big squares

Coleslaw:

40g alfalfa sprouts 20g fresh coriander

10g cashew nuts

10g chia seeds 75g finely diced red onions400g red cabbage, shredded150g sliced carrots125g beetroot, raw, grated20ml olive oil15g manuka honey

juice of 1 lemongrey sea saltblack pepper

Marinade:

1 teaspoon ground cumin1 tablespoon olive oil

1 tablespoon lemon juice

1 teaspoon chili flakes1 clove garlic

skiLLs required

cut carrots

cut pepper

cut chicken

thread skewer

shred cabbage

use food processor


SERVES: 04

TOTAL kCals: 1801

MACROS/SERVE:

kCals 450

Protein 52g

Carbs 26g

Fat 14g

METHOD:

1. Fry onions in coconut oil. Add chopped garlic, ginger and curry paste fry for 2-3 minutes.

2. Add tomatoes and stir through.

3. Add chopped chicken and continue to cook in the sauce. Add the spinach and stir through. The sauce will be quite thick at this point however we will get lots of yummy sauce when.

4. Just before serving stir in the yoghurt and season with salt.

Low Carb Version

add extra cooked blended cauliflower, ½ amount of yoghurt to sauce


oven roasted broccoli and cauliflower

HigH Carb Version

rice, quinoa peas and lentils,

jacket potato

indian spiced roasted vegetables

lentil and spring greens

turmeric rice, quinoa and peas

CHICKEN TIKKAChicken Tikka often comes in the top 10 favourite meals that are eaten in Britain. Some would argue that it is a

more noteworthy national dish than fish and chips.

Here is my twist on it, I have used yoghurt instead of cream and I like to add spinach as well, if I ‘m doing a low carb version I also add blended cooked cauliflower.

INGREDIENTS:

4 cloves garlic

2cm piece ginger chopped finely

40g chicken tikka paste (Pataks)

25g coconut oil (virgin organic)

300g onions

500g chicken breast

400ml tomato passata

600gyoghurt (natural, probiotic, fat free, organic)

300g spinach (frozen) skiLLs required

chop garlic

chop onions

cut chicken


SERVES: 05

TOTAL kCals: 1797

MACROS/SERVE:

kCals 359

Protein 34g

Carbs 15g

Fat 17g

METHOD:

1. Cut onions into slices and cook slowly in a frying pan with butter.

2. Cut the fresh liver into strips or bite sized chunks and put into a bowl with the oat flour, garlic, salt, pepper and any other spices you may like to use (turmeric and chilli) and coat the liver pieces.

3. Remove onions from pan and set aside. In the same pan add the coated liver pieces and brown. They do not have to be totally cooked through at this stage.

4. When liver is browned remove to a separate plate. In the pan there should be lots of bits, these will help make the onion gravy taste really yummy. Add any left over oat flour to the pan and slowly start adding the milk to make gravy.

5. When the gravy has started to thicken and it is to your desired consistency return the liver and onions to the pan. Carry on cooking until the liver is cooked through and serve.

Low Carb Version

cauliflower mash

roasted broccoli and cauliflower


HigH Carb Version

sweet potato mash

parsnip and carrot mash

peas and rice

quinoa, peas and rice

LIVER AND ONIONS

Liver is really high in Vit B12, Vit A and Iron. Some people have an aversion to it for the texture or have eaten it

overcooked. If you like it then eat it regularly. Add a few rashers of bacon to the recipe for added flavour.

Liver is a very affordable protein source so if you are on a budget then this is a great recipe to add to your repertoire. If you like it spicy add some chilli to the oat flour mixture.

INGREDIENTS:

25g organic butter

60g oat flour

750g organic lamb’s liver

300g onions

300ml full fat milk

skiLLs required

cut onion

make oat flour

make gravy/sauce


SERVES: 04

TOTAL kCals: 2017

MACROS/SERVE:

kCals 504

Protein 40g

Carbs 39g

Fat 21g

METHOD:

1. Place sweet potato in oven at 190 °C(Gas mark 5 for 1 hour) or cut up and cook or steam in a small amount of water for approx 15 minutes. With a large sweet potato cut it into 2 or 4 and wrap in foil to cook faster.

2. Dice onions, garlic and peppers and fry in olive oil.

3. Wrap salmon in aluminum foil add salt and pepper, any herbs and spices or slices of lemon that you may fancy and place it in the oven

4. Add passata to the onion and mix and warm through, blend it for a smooth sauce or leave it chunky.

5. Just before the salmon and potato are ready put spinach in pan on low heat and let it wilt. Sprinkle over chopped walnuts

Low Carb Version

switch sweet potato for broccoli or cauliflower


HigH Carb Version

extra sweet potato or rice


quinoa, rice and peas

SALMON JACKET POTATO TOMATO SAUCE

Jacket potatoes are a great accompani-ment to any portion of protein, because

of their high carb content. They are an excel-lent post training option. Sweet potatoes have higher levels of vitamin A. Make sure you eat the skin, as it’s high in fibre.

INGREDIENTS:

400g sweet potatoes

150g onions

150g pepper

3 garlic cloves

200ml passata

600g salmon fillets

400g spinach

5ml olive oil

skiLLs required

cook salmon portion

cook jacket potato

make tomato sauce


SERVES: 06

TOTAL kCals: 3408

MACROS/SERVE:

kCals 568

Protein 42g

Carbs 54g

Fat 21g

METHOD:

1. Make mash cut the sweet potato (keep the skins on) cut into small chunks and steam/ boil in a small amount of water. When cooked mash with approx 150ml of milk used for cooking the fish.

2. Cook fish. Place in an oven proof dish covering with milk in oven at Gas Mark 4 (170C) for approx. 20 mins.

3. Once cooked strain off milk to use for white sauce.

4. Flake the fish, add mixed seafood and peas.

5. Cook the chopped onion and celery in a pan with 10g of coconut oil sprinkle on top of the fish.

6. Melt 20g coconut oil in a saucepan; add oat flour and salt and pepper cooking for a couple of minutes whilst stirring. Add milk gradually (stirring all the time) until the sauce starts to thicken. Add the spinach to the sauce, stir in quark, pour on top of the fish mixture.

7. Top with mash and cook in oven on Gas Mark 5 for 30-40 mins until top is golden and fish is bubbling.

Low Carb Version

low carb cauliflower mash

low carb nut and seed crumble topping

broccoli, spring greens, kale, and cauliflower

HigH Carb Version

extra fish or cooked boiled eggs to fish mixture


jacket potato or rice

FITNESS FISH PIE

Fish Pie is a delicious meal that re-minds me of warm winter evenings as a kid. Change the topping to make it high-

er or lower carb. Once you have the topping cracked, cottage pie, shepherd’s pie, moussaka or chicken and mushroom pie are now within your compass.

INGREDIENTS:

1kg sweet potato

50g egg (1)

30g coconut oil

40g oat flour

40g organic butter

200g mixed seafood (prawns, mussels, squid)

200g salmon

500g white fish

200g frozen peas

100g sweet corn

400g frozen spinach

150g onions

100g celery

350g milk

400g quark skiLLs required

make white sauce

mash potatoes

poach fish


SERVES: 04

TOTAL kCals: 2020

MACROS/SERVE:

kCals 405

Protein 46g

Carbs 17g

Fat 14g

METHOD:

1. Heat the oil in a pan and add the onion and garlic, cook until slightly caramelized. Add the chicken and cook.

2. Add curry paste, coconut milk and peppers and simmer for around 10 minutes.

3. Add extra chicken stock/water to get the desired consistency (runny to thick).

4. Just before serving add the bean sprouts and spinach and warm through.

5. Serve the curry on top of the broccoli and garnish with fresh coriander and lime zest.

Low Carb Version

cauliflower rice

stir fry veg


HigH Carb Version

stir fry noodles

rice and green peas


THAI CHICKEN CURRY

Thai Green Curry is full of spices that we typically don’t get in our western diet, the fats in coconut milk are great

for improving body composition. Once cooked this keeps well in the fridge for subsequent meals. Vary the protein source and use prawns or fish instead of chicken. Depending on the brand of curry paste start off with 20g and check the taste adding more if needed.

INGREDIENTS:

1 lime grated zest

1 stick lemon grass finely chopped

4 cloves of garlic

15g coconut oil

20g thai green curry paste

150g onions finely diced

400g chicken breast (or other protein)

100g coriander

200g peppers

200g spinach

200g bean sprouts

250ml reduced fat coconut milk

skiLLs required

zest lime

cut lemon grass

cut chicken

cut onion


SERVES: 04

TOTAL kCals: 995

MACROS/SERVE:

kCals 249

Protein 23g

Carbs 16g

Fat 11g

METHOD:

1. Prepare all the vegetables and lay them out on a tray or in bowls, just like they do on a cookery show.

2. Select your biggest pan or wok adding coconut oil to get hot. If your pans are small then cook in separate batches

3. Into the hot pan add spring onions, garlic and chopped ginger and stir for a minute or so, then add the cabbage and stir and let it cook for a couple of minutes you may want to add a splash of water so that the cabbage steams a little bit.

4. Then add the carrots and bean sprouts and stir through to mix in with the cabbage.

5. Make a small well in the middle of the pan and add the satay sauce paste, add some water and stir to make it easier to mix through the stir-fry.

6. Add cooked noodles or rice at this stage (if using)

7. With the eggs; make a well in the centre of the pan and scramble and then stir through.

Low Carb Version

courgette not noodles

increase eggs or tofu

high carb version add an extra line

increase tofu or tempeh

HigH Carb Version

add extra rice noodles

add cooked rice

add extra protein

VEGETABLE STIR FRY NOODLES

Learning how to cook a stir-fry is a fan-tastic addition to your culinary reper-toire. Stir-fries are pretty forgiving and

versatile. Use a variety of vegetables; protein sources, rice or noodles and flavoured sauces and turn any vegetables into a delicious meal.

INGREDIENTS:

3 eggs

4-6 cloves of garlic

15g coconut oil

50g satay sauce paste

100g spring onions

350g shredded cabbage

200g carrots

100g bean sprouts

250g tofu (optional)

100g dried rice noodles cooked

1 inch fresh ginger (sliced finely and chopped)

skiLLs required

cut carrots

chop ginger

make satay sauce

cook noodles


SERVES: 01

TOTAL kCals: 541

MACROS/SERVE:

kCals 54

Protein 51g

Carbs 31g

Fat 25g

METHOD:

1. Turn the hob on and put your frying pan on to heat coconut oil.

2. Break eggs into a bowl add milk; gently stir with a fork a few times (don’t over whisk).

3. When the pan is hot add the egg mixture and swirl gently to cover the pan.

4. Immediately add all the cooked vegetables and chicken to the pan on top of the egg mixture.

5. As the egg begins to thicken and set, release the egg from the edge of the pan, using a palette knife or spatula in preparation for folding before serving.

Low Carb Version

omit butternut squash (70 kCals and 18g Carbs)

add extra spinach

HigH Carb Version

add extra butternut squash

serve with toasted rye bread

SPINACH AND MUSHROOM OMELETTE

You can’t beat an omellete. Yes they are that good, gently stir the eggs with

a fork, don’t beat them. Omelette can be a fill-ing breakfast; delicious as a lite lunch, pad it out with more veg and or salad for a substan-tial evening meal: or as a light supper if you’re home late from work or the gym.

Add different protein sources (prawn, smoked salmon, smoked mackerel, tempeh) and dif-ferent veggies (peas, sweet corn, butternut squash)

INGREDIENTS:

3 eggs

10gdried shitake mushrooms (soaked in water for 10 min sand water drained)

150g cooked and strained spinach

150g butternut squash (cooked)

75g cooked chicken

50ml milk

grey sea salt

black pepper

chilli (optional)

skiLLs required

slice mushrooms

cut butternut squash

wilt spinach

flip omellete


SERVES: 02

TOTAL kCals: 447

MACROS/SERVE:

kCals 223

Protein 6g

Carbs 18g

Fat 16g

METHOD:

1. Wash beetroot and chop it any way. The smaller the better but don’t stress as it will be blended. Use the leaves that are often attached to the beetroot and clean and chop them as well.

2. Slice the lemon grass finely and put in the saucepan with the creamed coconut and water/stock. Bring to the boil and simmer until the beetroot is tender. Season with salt and pepper.

3. Blend the beetroot/coconut/water with a hand blender or liquidizer and add the limejuice and zest. Add more water or stock to get the desired consistency.

Low Carb Version

add extra protein chicken, prawns, tempeh

serve with quark or low fat crème fraîche.

HigH Carb Version

serve with rye bread and additional protein.

blend in beans or chick peas

THAI BEETROOT SOUP

I’ve adapted this recipe from one found in Leith’s Vegetarian Bible. This soup

has an amazing colour and the flavours are fantastic. Beetroot is getting a lot of good press as a super food not only for the health benefits of all the antioxidants but for it’s ability to increase nitric oxide levels that reduce blood pressure and improves endurance.

INGREDIENTS:

30g 1 stalk of lemon grass finely chopped

500g bunch of uncooked beetroot (not pickled in vinegar)

500 litre water (or stock if you have it)

½ pack creamed coconut or 400ml can of coconut milk

zest and juice of 1 Lime

grey sea salt black pepper skiLLs required

cut lemon grass

cut beetroot

use blender


SERVES: 04

TOTAL kCals: 1221

MACROS/SERVE:

kCals 305

Protein 16g

Carbs 48g

Fat 6g

METHOD:

1. Fry onion in oil in a large saucepan, until beginning to soften (5-10 mins)

2. Add celery, carrots, garlic and spices (they are optional so don’t worry if you don’t have them), and continue frying in the pan for a further 5-10 mins.

3. Add the lentils, stock, passata, tomato puree and bay leaf. Remove bay leaf if blending.

4. Keep cooking until the lentils are soft adding more water if required.

5. Either keep it chunky or blend it to get a smooth texture.

Low Carb Version

remove the lentils and reduce the water.

serve with extra protein chicken or cooked beef.

HigH Carb Version

add extra protein

blend in cottage cheese or quark

serve with rye bread

TOMATO AND RED LENTIL SOUP

Tomato soup is a childhood favourite of mine; we used to have it on a Sunday

afternoon with garlic bread. I’ve adapted the recipe by adding red lentils; this increases the fibre and protein content. A simple recipe easily adapted to make other soups by removing the tomatoes and lentils. Try pea and ham, broccoli and stilton, cauliflower cheese.

INGREDIENTS:

1 bay leaf

1 clove garlic, crushed

10ml coconut oil

300g onion, roughly chopped

100g 2 celery sticks, roughly chopped

150g carrot, peeled and roughly chopped

200g split red lentils

600ml passata

1.5L stock (or water)

1 teaspoon ground cumin

½ teaspoon ground coriander

2 teaspoon tomato purée

grey sea salt

black pepper

skiLLs required

chop onions

chop celery

use blender

cook lentils


SERVES: 04

TOTAL kCals: 1097

MACROS/SERVE:

kCals 274

Protein 25g

Carbs 15g

Fat 13g

METHOD:

1. Cut the cauliflower and broccoli up into florets and steam in small amount of water. Drain well when lightly cooked.

2. Melt coconut oil in a saucepan and add oat flour and salt and pepper cooking for a couple of minutes.

3. Mix the milk and cottage cheese and use a blender to remove the lumps then slowly add milk (stirring all the time) until the sauce starts to thicken.

4. Add the eggs to the milk sauce and mix well and then pour over the cooked cauliflower and broccoli. Sprinkle parmesan cheese on top and put in an oven or under a grill to heat through until the top starts to brown.

Low Carb Version

add an extra egg and reduce the oats.

blend tofu into the sauce

add additional lean bacon or other protein like chicken or tempeh

HigH Carb Version

add extra cooked vegetables like roasted root vegetables

blend tofu into the sauce

CAULIFLOWER AND BROCCOLI CHEESE

Cauliflower cheese is a classic favour-ite English dish. This cheese sauce is made with cottage cheese; add parme-

san to give extra cheesy flavour or use blue cheese. Use oat flour, which has lots of fibre and is nutrient dense instead of ‘normal plain flour’ with all the goodness stripped out. Make breadcrumbs from rye bread to put on the top for extra crunch.

INGREDIENTS:

2 eggs (beaten)

10g coconut oil (virgin organic)

25g oat flour

25g parmesan cheese

400g cottage cheese (1.5% fat)

600g cauliflowers and broccoli

200ml semi skimmed organic milk

grey sea salt

black pepper

skiLLs required

prepare broccoli

prepare cauliflower

make white sauce

make oat flour


SERVES: 04

TOTAL kCals: 1964

MACROS/SERVE:

kCals 491

Protein 35g

Carbs 21g

Fat 31g

METHOD:

1. Cook the salmon

2. In a very large bowl. Add washed and dried spinach leaves, shredded red cabbage, carrots, spring onion, cucumber, celery, bean sprouts peppers, beetroot. Mix gently using your hands or salad forks.

3. Make dressing adding oil, vinegar, mustard salt and pepper. Add ingredients to an old jam jar (secure the lid) and shake or just stir with a fork in a mixing jug.

4. Sprinkle nuts and seeds on top of the salad. If eating all at once add dressing and salmon. Alternatively place into plastic containers keeping dressing separate, adding dressing just before serving.

Low Carb Version

remove carrots and red peppers

add broccoli (raw or cooked)

add cooked asparagus

add mushrooms

add cottage cheese

increase the protein content by serving with cottage cheese or quark

HigH Carb Version

add beans, chickpeas, cooked lentils

cooked rice, noodles or quinoa

sweet potato

honey in salad dressing

BIG SALADA ‘Big salad’ is one of the most versa-tile meals you can make. Use these in-

gredients as a template. Change your protein sources salmon, chicken, tinned tuna, tempeh, boiled eggs. Different salad leaves, vegetable sources low carb and high carb. Energy dense carbs like beans, rice and quinoa. Try different style dressings french, italian, thai, vietnamese etc. The world is your oyster with a ‘Big Salad’ and it will never be the same twice.

INGREDIENTS:

500g salmon

250g spinach leaves ( fresh)

150g red cabbage (shredded)

150g carrots (julienned/grated)

50g spring onion ( chopped)

200g cucumber (diced)

100g celery ( chopped

100g bean sprouts

150g red peppers

150g beetroot ( cooked or raw)

15g chia seeds

15g flax seeds

30g almonds ( chopped)

40ml olive oil

5g mustard

100ml white wine vinegar

grey sea salt

black pepper

skiLLs required

cook salmon

make salad dressing

cut vegetable


SERVES: 02

TOTAL kCals: 828

MACROS/SERVE:

kCals 414

Protein 27g

Carbs 46g

Fat 11g

METHOD:

1. Add the oats and milk to a pan with a pinch of salt. Put on low heat and stir till oats begin to thicken and absorb the milk, add water to get the desired consistency.

2. As it is nearly completely cooked and becoming thicker add the frozen berries, seeds, and cinnamon. Remove from the heat. As whey protein is being added make sure the porridge is runnier than you want it, adjust with more water or milk if needed.

3. Remove from the heat, add the whey protein and stir quickly to avoid the protein denaturing and splitting.

Low Carb Version

there isn’t really a low carb version of this recipe as it is already high in carbs.

reduce the carb content by removing the raisins and blueberries.

increase the protein content by serving with cottage cheese or quark

HigH Carb Version

add different fruits pineapple, mango or cooked apple

eat with cottage cheese or quark

extra oats

serve with manuka honey

POWER PORRIDGE WITH BERRIES

Not only a breakfast meal, porridge can be eaten any time of day. It transports well thickening into a soggy flapjack

type consistency. It still tastes good but might not be much to look at. The seeds, berries and dried fruit boost the nutritional content of this meal.

INGREDIENTS:

80g jumbo/porridge oats

20g raisins

10g linseeds

10g flax seed

10g pumpkin seed

10g chia seed

100g frozen mixed berries

100ml semi skim milk

1 teaspoon cinnamon

45g flavoured whey protein

pinch grey sea salt

water

skiLLs required

stirring (simple really)


SERVES: 02

TOTAL kCals: 838

MACROS/SERVE:

kCals 419

Protein 29g

Carbs 44g

Fat 12g

METHOD:

Put all the ingredients in a blender and blitz until smooth.

Low Carb Version

remove oats

add more protein: cottage cheese, quark, yoghurt, whey or tofu

HigH Carb Version

manuka honey

more oats

cooked rice

cried fruit

molasses

RASPBERRY + BEETROOT SMOOTHIE

Use a coffee grinder to make oat flour if a smooth consistency is preferred or

just use whole oats for a rustic consistency. Try other flavour combinations like cooked butter-nut squash and vanilla whey.

INGREDIENTS:

125ml skimmed milk

5g cocoa nibs (ground)

25g low fat cottage cheese

10g flax seeds/ chia seeds

50g cooked beetroot

50g cooked cauliflower

50g frozen spinach

35gchocolate-flavoured protein powder

90g oat flour

100g frozen berries

extra ice and water

skiLLs required

use blender


SERVES: 04

TOTAL kCals: 1993

MACROS/SERVE:

kCals 498

Protein 26g

Carbs 44g

Fat 25g

METHOD:

1. Cut the apples into thin slices. Put the apples in a saucepan with a splash of water in; heat through until they start to soften.

2. No need to peel the apples if you are happy eating the peel; peel contains a lot of fibre. From a health point of view it is a good idea to eat it.

3. Place apples in an ovenproof dish, add the berries on top.

4. Mix all the dry ingredients together, grind some of the nuts and seeds and then melt the butter and mix into the dried ingredients stirring it all together.

5. Spoon the crumble mix over the apples and berries and place in the oven at Gas Mark 4 for 20 minutes and serve with quark or natural yoghurt.

Low Carb Version

as with the power porridge it is tricky to make this into a low carb version, as the main ingredients oats, apples and blueberries are all high in carbs.

HigH Carb Version

add extra fruit

add manuka honey to crumble mix

APPLE AND BLUEBERRY CRUMBLE

This crumble top can be used for sa-voury meals like fish pie and cottage pie. In this case we are putting it on top

of apple and blueberry. It has no flour and the fat content is healthy fats from nuts, seeds and coconut oil. Change the fruit combinations, how about a tropical pineapple, mango and co-conut crumble?

INGREDIENTS:

5g cinnamon

30g flax seeds

10g pumpkin seeds

10g chia seeds

75g oats

50g walnuts

30g almonds

30g butter

400g apple

200g blueberries (fresh)

600g quark

skiLLs required

making oat flour


SERVES: 03

TOTAL kCals: 1234

MACROS/SERVE:

kCals 658

Protein 32g

Carbs 39g

Fat 12g

METHOD:

1. Mix all the ingredients (except banana, berries and coconut oil) to form a batter.

2. The longer the batter is left the more it thickens as the fibre from the dry ingredients breaks down and absorbs the water. If chia seeds are used they help the texture of the pancakes become moister. Just add additional milk if it becomes too thick.

3. Heat a frying pan, pour in the mixture and wait until it starts to cook before using a spatula to turn over.

4. Serve with banana, berries, yoghurt or protein ice cream.

Low Carb Version

no bananas

serve with quark or cottage cheese

HigH Carb Version

add manuka honey

extra dried fruit

PROTEIN PANCAKES

Use this recipe as an adaptable base. Other dried ingredients can be added or substituted use different nuts, seeds

and powders. It’s pretty forgiving.

All sorts of fruit work well, blueberries, sul-tanas, bananas, and stewed apples. Other nuts or seeds can be used, we like chia, flax and pumpkin because of the higher levels of omega 3 oils they contain.

Vary the thickness of the batter by adding more or less milk.

INGREDIENTS:

1 large banana

2 eggs

5g pumpkin seeds (ground)

5g cinnamon

5g coconut oil for frying

75g ground oats

10g linseeds (ground)

10g chia seeds (ground)

70g protein powder (whey, hemp, pea)

10g colostrum (optional)

100g blue berries

200ml skimmed organic milk

skiLLs required

flip a pancake use blender

OTHER PRODUCTS by Matt Lovell and Gavin Allinson

@MattLovell @FatLossChef

https://www.facebook.com/SportsNutritionisthttps://www.facebook.com/FatLossChef

https://www.youtube.com/user/SportsNutritionVlog

Consultations

Matt and Gavin are available for consultations, seminars, work place health, recipe development contact us [email protected]

Websites:www.SportsNutritionvlog.com

www.SportsNutritionist.info

www. FatlossChef.com


https://twitter.com/mattlovell

https://twitter.com/mattlovell

https://twitter.com/FatLossChef

https://www.facebook.com/SportsNutritionist

https://www.youtube.com/user/SportsNutritionVlog

http://www.fourweekfatloss.com/

http://www.sportsnutritionist.info/1monthmuscle/

http://www.amazon.co.uk/Match-Day-Nutrition-Matt-Lovell-ebook/dp/B006M0IKWC

INDEX


Alfalfa Sprout

» Chick red cabbage slaw 24

Almonds

» big salmon salad 46

» apple crumble 52

Apple

» normandy pork 22

» apple crumble 52

Banana

» pancakes 54

Bean Sprouts

» thai chicken curry 34

» veg stir fry 36


Beef

» bolognaise 16

Beetroot

» chicken roast veg 18

» chick red cabbage slaw 24

» beetroot soup 40


» beetroot smoothie 50

Blueberries (Fresh)

» power porridge 48


» apple crumble 52

» pancakes 54

Brocolli

» veg stir fry 36

Butter

» fish pie 32

» apple crumble 52

Butternut Squash

» spinach omellete 38

Cabbage

» veg stir fry 36

Carrots

» bolognaise 16



» veg stir fry 36


Cashews


Cauliflower

» lamb curry 20

» caulibroc cheese 44


Celery

» fish pie 32

» normandy pork 22

» tomato and red lentil soup 42

» bolognaise 16

Chia Seeds




» apple crumble 52

» pancakes 54

Chicken Breast



» chicken tikka 26



Chicken Livers

» bolognaise 16

Curry Paste

» chicken tikka 26

Cider

» normandy pork 22

Cinnamon


» apple crumble 52

» pancakes 54

Cocoa Nibs


Coconut Milk


» beetroot soup 40

Coconut Oil

» bolognaise 16


» normandy pork 22

» chicken tikka 26

» liver and onions 28

» fish pie 32

» veg stir fry 36



» pancakes 54

Coley

» fish pie 32

Colostrum

» pancakes 54

Corn

» fish pie 32

Cottage Cheese




Cucumber


Egg

» fish pie 32

» veg stir fry 36



» pancakes 54

Flax Seeds




» apple crumble 52

» pancakes 54

Lentils

» bolognaise 16


» lamb curry 20

» bolognaise 16

Honey


Lamb

» lamb curry 20

Lamb Liver


Lemon

» beetroot soup 40

Lemon Grass

» beetroot soup 40

Milk


» fish pie 32





» pancakes 54

Oats



» fish pie 32



» apple crumble 52


» pancakes 54

Olive Oil


» lamb curry 20





Onions

» bolognaise 16


» lamb curry 20

» normandy pork 22


» chicken tikka 26


» salmon jacket potato 30

» fish pie 32



Parmesan

» fish pie 32


Parsnips


Peanuts

» veg stir fry 36

Peas

» lamb curry 20

» fish pie 32

Peppers





60_ 20 ESSENTIAL RECIPES

Pork

» normandy pork 22

Pumpkin seeds



» apple crumble 52

» pancakes 54

Quark

» fish pie 32

» apple crumble 52

Raisans


Red Cabbage



Red Wine

» bolognaise 16

Rice Noodle

» veg stir fry 36

Rice

» lamb curry 20

Salmon


» fish pie 32


Seafood Mixed

» fish pie 32

Shitake Mushrooms

» bolognaise 16

» normandy pork 22


Spinach




» chicken tikka 26

» fish pie 32



Spring onion

» veg stir fry 36


Sweet Potato



» fish pie 32

Thai Curry Paste


Tofu

» veg stir fry 36

Tomato Puree

» bolognaise 16


Tomatoes Passata

» bolognaise 16



» chicken tikka 26

Vegetable Stock

» lamb curry 20

Walnuts

» normandy pork 22


» apple crumble 52

Whey Protein



» pancakes 54

Yoghurt

» lamb curry 20

» chicken tikka 26

Date post:	23-Mar-2020
Category:	Documents
Upload:	others
View:	0 times
Download:	0 times

Everybody Should Know For Health And Performancegavin1.s3.amazonaws.com/20-Essential-Recipes.pdf ·...

Documents