Recipes


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
Muscle Menus 2
Muscle Menus Vegetarian
Muscle Menus Shakes, Bars & Smoothies


Fortified Milk

Method
Just add 5 tablespoons of skimmed milk powder to one pint skimmed milk

Information
Per pint (568ml): 239kcal, 24.1g protein, 36.3g carbs, 0.7g fat


Easy Flapjacks

Ingredients
150g peanut butter
2 tbsp honey
250g dried mixed fruit, finely sliced
200g oats (oatmeal)
2 egg whites, beaten

Method
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.

Information
Makes 16 squares. Per square: 155kcal, 4g protein, 22g carbs, 6g fat


Chicken Burgers

Ingredients
450g lean chicken mince
1 bunch spring onions, finely chopped
1 egg, beaten
4 tbsp breadcrumbs
1 tbsp ground cumin

Method
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.

Information
Makes 6 burgers. Per burger: 132kcal, 21g protein, 4g carbs, 3g fat.


Kedgeree

Ingredients
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

Method
Combine all ingredients in a pan and gently stir until warmed through.

Information
Serves 1. Per serving: 415kcal, 50g protein, 23g carbs, 12g fat


Tuna Mix

Ingredients
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

Method
Mix all ingredients together except crackers. Serve on crispbread / oatcakes

Information
Serves 4. Per serving: 210kcal, 28.5g protein, 17g carbs, 3g fat, 3.5g fibre


Home-Made Weight Gain Shake

Ingredients
1 scoop (30g) whey protein powder
30g oats
1 apple (cored) or banana
½ pint fortified milk
2 tbsp low fat natural yoghurt

Method
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

Ingredients
1 medium banana
200g melon, cubed
100ml water
Cupful ice

Method
Combine all ingredients into a blender and blend for approx 20 seconds on high


Strawberry & Banana Sensation

Ingredients
8 strawberries
1 ripe banana
300 ml milk
100g plain yogurt

Method
In a blender or smoothie maker, combine all the ingredients with the milk. Blend until smooth and serve. Serves 2.


Apple and Parsnip Smoothie

Ingredients
300ml apple juice
200g cooked apples
2 medium parsnips sliced and cooked
2 teaspoon honey
Some crushed ice

Method
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

Ingredients
300ml orange juice
2 fresh mangos – peeled and cut or tinned mango pieces

Method
Blend the mango and juice until smooth and serve. Serves 2.


Daal / Dahl

Ingredients
175g red lentils
600ml water
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

Method
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.

Information
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.