Having at least a basic knowledge of cookery is a really useful asset for good nutrition. So, to help you along the way here are just a few simple recipes. They include snacks, main meals, shakes, bars, soups, salads and desserts. Some of the plans on this site include some of these recipes.
For those of you who are more adventurous and into sports and fitness these Kindle eBooks are packed with great tasting nutritious recipes:
Muscle Menus 2
Muscle Menus Vegetarian
Muscle Menus Shakes, Bars & Smoothies
Just add 5 tablespoons of skimmed milk powder to one pint skimmed milk
Per pint (568ml): 239kcal, 24.1g protein, 36.3g carbs, 0.7g fat
150g peanut butter
2 tbsp honey
250g dried mixed fruit, finely sliced
200g oats (oatmeal)
2 egg whites, beaten
Preheat oven to 180°C. Melt the peanut butter in a microwave or in a saucepan. Pour into a bowl and add the remaining ingredients. Spoon into a greased, lined cake tin and level. Cook for 30 minutes. When cooled, cut into 16 squares.
Makes 16 squares. Per square: 155kcal, 4g protein, 22g carbs, 6g fat
450g lean chicken mince
1 bunch spring onions, finely chopped
1 egg, beaten
4 tbsp breadcrumbs
1 tbsp ground cumin
Mix together all ingredients and form into 6 patties. Grill for 20 minutes until cooked or fry until browned. Serve on burger buns with fresh sliced tomato.
Makes 6 burgers. Per burger: 132kcal, 21g protein, 4g carbs, 3g fat.
150g smoked haddock, cooked
150g (cooked weight) basmati rice
2 boiled eggs, sliced
½ tsp turmeric
2 tbsp fresh parsley or 1 tbsp dried parsley
Combine all ingredients in a pan and gently stir until warmed through.
Serves 1. Per serving: 415kcal, 50g protein, 23g carbs, 12g fat
380g tuna in spring water, drained
200g low fat mayonnaise
3 sticks celery, diced
6-7 pickled onions, chopped
½ tsp black pepper
4 hard boiled egg whites, chopped
4 slices of crispbread / oatcakes
Mix all ingredients together except crackers. Serve on crispbread / oatcakes
Serves 4. Per serving: 210kcal, 28.5g protein, 17g carbs, 3g fat, 3.5g fibre
Home-Made Weight Gain Shake
1 scoop (30g) whey protein powder
1 apple (cored) or banana
½ pint fortified milk
2 tbsp low fat natural yoghurt
Simply mix all ingredients together well in a blender
No Allergy Fruit Smoothie
This smoothie has been designed to be based on fruits which have a very low incidence of provoking a food allergy or intolerance in people
1 medium banana
200g melon, cubed
Combine all ingredients into a blender and blend for approx 20 seconds on high
Strawberry & Banana Sensation
1 ripe banana
300 ml milk
100g plain yogurt
In a blender or smoothie maker, combine all the ingredients with the milk. Blend until smooth and serve. Serves 2.
Apple and Parsnip Smoothie
300ml apple juice
200g cooked apples
2 medium parsnips sliced and cooked
2 teaspoon honey
Some crushed ice
In a blender or smoothie maker, combine all the ingredients with the apple juice. Blend until smooth and serve over the crushed ice. Serves 2.
Orange and Mango Smoothie
300ml orange juice
2 fresh mangos – peeled and cut or tinned mango pieces
Blend the mango and juice until smooth and serve. Serves 2.
Daal / Dahl
175g red lentils
1 onion, finely chopped
2 tsp garlic, minced
2 tsp ground coriander
1 tbsp chopped coriander leaves
1 tsp cumin seeds
1 tsp turmeric
salt and freshly ground pepper
Sauté onion until softened. Add garlic and spices and fry for a further 1 minute. Add lentils and water and bring to boil, then cover and simmer for 20 minutes stirring occasionally. Add seasoning, and transfer to a warmed serving dish.
Daal is a easy to make accompaniment to serve with any meal as a way of adding pulses as a vegetable dish. Serves 4. Per serving: 172kcal, 14g protein, 30g carbs, 0.5g fat, 14g fibre.