September 26 – Oct. 2
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FILLING breakfast smoothie
• 1 banana, frozen
• 1 cup strawberries, frozen
• 2 tablespoons rolled oatmeal
• ¼ cup protein powder
• 1 tablespoon peanut butter, creamy
• 1 cup almond milk
Place everything in the blender and blend until smooth.
CHICKEN QUINOA BOWL
• 1/2 large sweet potato, peeled, diced
• 1 head broccoli, cut into florets
• 1 tbsp extra-virgin olive oil, divided
• Salt and pepper
• 56 grams precooked grilled chicken breast, sliced thin
• 46 grams cup quinoa, cooked
Preheat your oven to gas mark 6. Place your cubed sweet potatoes on a baking sheet, and toss with 1/2 tablespoon of extra-virgin olive oil plus salt and pepper. Roast for 20 minutes. After 20 minutes, add your broccoli florets to the same baking sheet, and toss them in the additional 1/2 tablespoon of extra-virgin olive oil. Season again with salt and pepper, and roast for an additional 20 minutes. In a serving bowl, add the precooked quinoa and roasted vegetables, then top with your precooked chicken.
4 salmon fillets (or a 500g piece to cut up yourself)
100g green beans , ends trimmed
1 lemon , cut into wedges
2 tbsp low-salt soy sauce
1 tbsp honey
1 tbsp mirin
1 garlic clove , crushed
noodles or rice, to serve
Heat oven to 180C/160C fan/gas 4. If you have a whole piece of salmon, cut it into four fillets. Place a sheet of baking parchment on a baking tray and lay the salmon diagonally across it.
Cook the beans in boiling water for 1 min and drain. Arrange the beans in piles around the salmon and add the lemon wedges to the baking tray. Mix the soy sauce, honey, mirin and garlic, and pour half of it over the beans and salmon.
Cook for 15 mins, then pour the rest of the sauce over the salmon. Cook for another 5 mins. Squeeze over the lemon and serve with noodles or rice.