NUTRITION

What can I make with avocados?

Remember Avos are GOOD FATS and they help towards repairing leaky guts and inflammation!

Steady tho....they’re highly calorific x

• Grill it. Split and pit a few avocados, brush them with a little oil, put them on a hot grill- add toppings such as shredded chicken/ eggs

• Turn them into brownies- a great healthier swap

• Make a guacamole or crushed avo dip

• Blend into a soup

• Swap for mayo in chicken salad

• Add it to your smoothies

• Make a pasta sauce with it

• Add to a breakfast with bacon and eggs!

HOMEMADE PROTEIN SHAKE

27G PROTEIN PER SERVING

• 1 banana

• 170g Greek yogurt

• 150ml unsweetened soya milk/ coconut milk/ almond milk

• 1 tbsp almond butter

• 25g cooked quinoa

• 1 tsp cocoa powder

• 1⁄2 tsp vanilla bean paste

Blend all the ingredients together until smooth, pour into a glass and serve immediately.

SPICED SCRAMBLED EGG

16G PROTEIN PER SERVING

• 1 small chopped onion

• 1 chopped red chilli

• knob of butter

• 4 beaten eggs

• splash of milk

• good handful diced tomatoes

• coriander leaves

Soften the onion and chilli in a knob of butter. Stir in the beaten eggs and a splash of milk. When nearly scrambled, gently stir in a good handful diced tomatoes followed by some coriander leaves.

Season and serve.

SIMPLE LENTIL LUNCH

13G PROTEIN PER SERVING

• 2 tbsp coconut oil

• 2 onions, chopped

• 4 garlic cloves, chopped

• large piece of ginger, chopped

• 300g red split lentils

• 1 tsp turmeric

• 2 tomatoes, roughly chopped

• 1 tsp coriander seeds

• 1 tsp cumin seeds

• 1 tsp black mustard seeds

• 1 lemon, juiced

Melt 1 tbsp coconut oil in a large saucepan. Add the onion and a pinch of salt, and cook for 8 mins. Stir in the garlic and ginger and cook for a few mins more. Add the lentils, turmeric and tomatoes, stir to combine, then pour in 1 litre of water.

Bring to the boil, then turn down and simmer for 25-30 mins, stirring occasionally, until the lentils are tender.

Heat the rest of the oil in a frying pan. When it’s very hot, add the spices and fry for a min or so until fragrant, then stir them through. Add the lemon juice and season to taste. Will keep for four days in the fridge, or freeze it in batches

SALMON TRAYBAKE

35G PROTEIN PER SERVING

• 4 skin-on salmon fillets

• 1 head broccoli, broken into florets

• juice 1⁄2 lemon, 1⁄2 lemon quartered

• small bunch spring onions, sliced

• 2 tbsp soy sauce

Heat oven to 180C/160C fan/gas 4. Put the salmon in a large roasting tin, leaving space between each fillet.

Wash and drain the broccoli and, while still a little wet, arrange in the tray around the fillets. Pour the lemon juice over everything, then add the lemon quarters.

Top with half the spring onions, drizzle with a little olive oil and put in the oven for 14 mins. Remove from the oven, sprinkle everything with the soy, then return to the oven for 4 mins more until the salmon is cooked through. Sprinkle with the remaining spring onions just before serving.