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Sticky rice and quinoa salmon

 

STICKY RICE AND QUINOA SALMON

I am not going to lie, this recipe happened by pure chance, and am I glad that it did. For something extremely filling and tasty, you will LOVE this!

What do I need (to serve 4 people)?

  • 4 salmon fillets
  • Salt, pepper, ground cumin, ground coriander, fresh chili – use at your own discretion
  • ½ Pack of baby corn, chopped
  • 1 Yellow pepper
  • 2-3 Handfuls of spinach
  • Asparagus
  • Mushrooms
  • Drop of olive oil
  • 80g torn mozzarella
  • 80g Quinoa
  • 120g Brown Rice

Equipment: Weighing scales, 1 sharp knive, 1 chopping board, 1 frying pan, spatula, microwave, tinfoil, baking tray

How do I add the ‘sticky’ to my rice and quinoa mix?

  • Preheat your oven to 180°C, line your baking tray with tinfoil and throw your salmon fillets on top, garnish with salt and pepper and pop into the oven (it will take about 20-25 mins to cook)
  • While the salmon is cooking the rest of the ingredients need sorting:
    • Put your rice and quinoa together in a pan and water and bring to boil, will take ~15/20 mins to cook
    • Chop your mushrooms, baby corn, yellow pepper, fresh chili, and asparagus
    • Throw a drop of olive oil in a non-stick frying pan and add the chopped veg and ground spices, stirring occasionally. Keep at a low heat
    • Add your spinach after about 5 mins and mix
    • Add the rice and quinoa into the vegetable mixture and add drop of water. Stir your mix
    • Chop the mozzarella and add to your mix, reduce the heat and stir your mixture around. The cheese will start to get gooey.
    • Put the mix on to a plate when you are happy with the consistency
  • Add the salmon on top and you’re good to go!

Total prep/cook time: 30-40 mins
Serves: 4 people

Nutrition Content/ 1 serving:

  • Calories: 537 kcals
  • Protein: 34g
  • Carbohydrates: 42g
  • Fat: 25g

Cost/ 1 serving: €2.94

NutriKate Omelette

NutriKate Omelette

Eggs, eggs, eggs – Nutritious and delicious and oh so cheap to eat!

Omelettes are handy out, you can add what you like, you can eat them when you like and you can have them as often as you like!

What do I need to make these handsome divils?

  • 4 Eggs – 2 full eggs, 4 egg whites
  • 1 Drop of olive oil
  • 1 handful of chopped spinach
  • 4 Chopped cherry tomatoes
  • 30g Mature cheddar cheese chopped into chunks
  • Salt and pepper
  • 50ml Whole milk

Equipment: 1 non-stick frying pan, spatula, bowl, fork (for whisking), chopping board

And what am I to do with the above?

  • Add eggs to a bowl with milk, salt and pepper and scramble
  • Add the rest of the ingredients apart from the oil and mix again
  • Heat the pan with the oil at 4 on the hob and add the mixture
  • As the eggs begin to cook, tilt the pan so that the uncooked part of the mixture runs to the sides
  • When the omelette has almost dried out on top, it’s time to flip it. You can be as creative and brave as you like with this! 😊
  • Let the other side cook for 5mins and serve

Total prep/cook time: 25 minutes

Serves: 1 person

Nutrition Content:

  • Calories: 382 kCals
  • Protein: 32g
  • Carbohydrates: 3g
  • Fat: 27g

Cost/omelette: €1.09

 

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Homemade Protein Balls

Homemade Protein Balls

So after going through a slliigghhtt obsession with one of the market’s leading carbohydrate and protein bars, I created my own version that almost mimic the macro breakdown. They are so easy to make and absolutely delicious. Perfect to throw in your bag to enjoy as a snack/meal before you train!

You will need the following to make these little balls of bangingness:

  • 250g Oats – blend them so that they are really fine
  • 100g Chocolate whey
  • 100g Peanut butter
  • 80g Honey
  • 120ml Whole milk

Equipment: Mixing bowl, spoons, weighing scales and 6 plastic sandwich bags

What do I do to make these hun buns?

  • Blend the oats so that they are fine, add the whey and mix using a wooden spoon
  • Add the honey and mix, add the peanut butter and mix
  • Gradually add the milk whilst continuing to mix
  • Using your hands divide the mixture into 6 sections and roll them into balls and straight into a sandwich bag each
  • Store in the freezer

Total prep time: 15 mins

Serves: Makes 6 protein balls

Nutritional content per ball:

Calories: 370 kCals

Protein:  22g

Carbohydrates: 41g

Fat: 14g

Cost/ball: €0.49

 

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Banging Burgers

Banging Burgers

 

These burgers are DEFINITELY one of my favourite things to make. Depending on your goals, you can enjoy them with veg, homemade chips or a good old fashioned bun, I can guarantee they will never let you down!!

What do I need:

  • 500g 10% minced beef (or turkey if you’d prefer)
  • 1 chopped red onion
  • Ground coriander, salt, pepper
  • 1 grated beetroot
  • 1 egg

Equipment: 1 large mixing bowl, chopping board, sharp knife, tinfoil, oven tray

How you make these banging burgers…

  • Turn the cooker to 180°C
  • Throw everything into a bowl and using your hands mix the ingredients together
  • Once sufficient mixing has gone down, again, using your hands, divide and mould burgers into circles
  • Cook for 20-25 mins

Total prep/cook time: 35 mins

Serves: 4-6 burgers

Nutrition Content/ burger (if you made 4 burgers):

  • Calories: 241 kCals
  • Protein: 27g
  • Carbohydrates: 2g
  • Fats: 14g

Price/ burger (if making 4 whopper ones): €0.84/burger!!!!

On a side note, some suggested *toppings

  • Avocado
  • Coleslaw
  • Pineapple
  • Mature cheddar
  • Bacon
  • Grilled onion and/or peppers
  • Fried egg

*Please note that by adding any of the suggested toppings the nutrition content and price above will be altered.

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Banoffee Porridge

Banoffee Porridge

It’s not every day I have breakfast but when I do I like to make sure I enjoy it! Banoffee porridge always hits the spot for both taste and time! I usually have mine with protein hot chocolate or scrambled eggs just so I get a bit protein in there but I’ll leave that up to you!

What will I need?

  • 40g Oats
  • 100ml Whole milk
  • Water – Just enough so that all of the oats are covered
  • 1 Banana
  • Cinnamon – Add as much or as little as you like (I usually put about 1tsp-1tbs in)
  • 15g Crunchy peanut butter (if you fancy it)
  • Toffee FlavDrops

Equipment: Bowl, spoons, weighing scales and a microwave

How do I make it?

  • Add oats, milk, water and the banana to a bowl and place in the microwave for 2mins 30s
  • Add 4-5 of the Toffee FlavDrops and mix ( you can add more or less if you want, the more you try the recipe the more you’ll know how sweet you like it)
  • Tip it off with peanut butter

Total prep time: 5 mins

Serves: 1 person

Nutrition content:

  • Calories: 395 kCals
  • Protein: 13g
  • Carbohydrates: 53g
  • Fat: 16g

Total cost of this/bowl: €0.71

 

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Chicken and Avocado Salad

Chicken and Avocado Salad

With the continuous rise in interest for health comes with it tasty, leafy bowls of deliciousness and this salad put delish into deliciousness! 😉

What do I need?

  • 1 chicken breast
  • Salt and pepper
  • 5ml (drop) of olive oil
  • Mixed leaf salad
  • Cucumber
  • ½ of a ready-to-eat avocado
  • 1 Pink lady apple
  • 1/3 of a pomegranate
  • 30g Feta cheese

Equipment: Weighing scales, 2 sharp knives, 2 chopping boards, frying pan, spatula

How do I make this bowl of deliciousness?

  • Add your olive oil, salt and pepper to a heated pan
  • Chop the chicken breast and add it to the pan, keep it on a low heat so that it cooks right through, stir every few minutes so that eventually it goes a light golden colour
  • While the chicken is cooking add the following to your salad bowl:
    • Some mixed leaves
    • Using a potato peeler, shred some cucumber
    • Spoon the avocado out of its flesh and chop it into small chunks
    • Spoon the pomegranate seeds out if its flesh and disperse around the bowl
    • Chop the apple into chunks
    • Crumble the feta cheese across the bowl
  • When the chicken has finished cooking add it to your salad and voilá!!

Total prep/cook time: 25-30mins

Serves: 1

Nutrition Content:

  • Calories: 432
  • Protein: 39g
  • Carbohydrates: 21g
  • Fat: 21g

Cost/salad bowl: €3.90

 

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