Good nutrition is about CONSISTENCY!
You can’t eat a salad for lunch, post a pic of it on Instagram and then eat crap for the rest of the day and expect results. Good nutrition is about one nutritious meal backed up with another, and another, and another until you have formed such a habit that you don’t even think about it any longer.
I am often asked “what do you eat?” So, I’ve put together a day of food that is what I eat on a regular basis. The omelette is such a habit now, and all I do is swap out the filling. There is always at least 2 cups of veggies, one whole egg and one cup of egg whites. It is a huge meal, so I cut it in half and eat the other half for morning or arvo tea. There is plenty of lean protein, low energy carbs and only 5g of fat.
Every meal I eat has at least 25g of first class protein, loads of colourful veg, omega 3 fats and limited high energy carbs – my body just doesn’t like them! We are all very different creatures and there are 7 years of food diaries piled up in my office that have given me exact evidence as to how my body functions best. You are also a very individual combination of habits, sleep patterns, exercise routines and physiological matter – so what works for me may not necessarily work for you. Part of my job is to help you navigate your body and find the balance that best suits YOU!
One thing for certain is that cooking ALL your own food is a sure way to make sure you are eating the best quality food possible.
Spinach, Mushroom & Ricotta Omelette for a King!
1 cup of spinach or silverbeet, 1/4 cup low fat ricotta, 1 cup sliced mushrooms, one egg, 1 cup egg whites. Blend the egg and whites together and pour into a hot greased frypan. Allow to cook while mixing the spinach and mushrooms in another pan to brown off. Add the veg as well as the ricotta to one half of the egg mixture in the other pan. Flip over and place a lid on the pan to finish cooking. Serve hot or cold.
Salmon Nourish Bowl.
This is a super easy, fresh and nutritious meal that can be for any time of the day. It can be prepared ahead of time and taken to work or on a road trip in a container. You can swap out the protein for chicken, pork, prawns, beef, lamb or also make it a vegetarian dish by using red kidney beans as your protein source.
Defrost one portion of salmon and start cooking in a hot frypan. Layer your salad ingredients in a bowl while the salmon is cooking. I have used sliced fresh lettuce, sliced carrot, cherry tomatoes, grated carrot and beetroot, olives and a heaped teaspoon of danish feta. I have also sprinkled with a tablespoon of Secret Dressing!!
Eating the colours of the rainbow mean you are eating a great variety of nutritious food that is good for your soul. This is another regular for me as it is super filling and so tasty. I swap the ingredients around quite regularly but t
here is always liquid (water, cooconut water, a dash of lactose free milk, almond milk) totally about 350 mls. There is always omega 3 fats (flax meal or flax oil), always a scoop of good quality protein powder, always 1/2 cup of frozen fruit (pineapple, strawberries, blueberries, raspberries) and always some type of veg. In this one I used 2cm chunk of fresh beetroot, 3/4 cup chopped celery, a whole carrot and 3/4 cup fresh silverbeet.
Simply blend together and drink immediately. Remember you can’t let protein powder sit in liquid for more than about 15 minutes or it begins to denature (lose it’s protein quality and become expensive flavouring). If you want to pre-prepare this smoothie, you can always blend all the ingredients together except for the protein powder and flax meal, and add those in just before you drink
it. My Mum used to blend hers up into a flask and take it to golf, adding the powder just before she drank it on the 9th hole!
Fish cake tacos with mango, lime & cumin yoghurt – a dinner for the entire family to enjoy. Fast, delicious and full of colour.
This meal is really simple and can be fun when entertaining. Everyone just helps themselves and builds their own taco. It can be prepared in advanced and easily served when guests arrive.
Serves 4: 500g white fish (part frozen) cut into 3cm portions, 1 garlic clove – crushed, 1 large egg, 1.5 teaspoons dry roasted cumin seeds, 4 limes – zested and cut into wedges to serve, pinch salt, 1 cup coriander leaves, 1/2 cup greek yoghurt, 1/2 red onion, 1/2 mango, 1 red chile, vegetable oil for the pan, 8 tortillas.
- Place the fish, garlic, egg, salt, 1 tsp of lime zest, 1/2 cup of the coriander and 1 ts of the cumin seeds in a food processor and BLITZ until combined. Form into 12 cakes and refrigerate for 15 minutes.
- Put the yoghurt, the remaining cumin and lime zest and a pinch of salt in a bowl and mix together.
- combine onion, mango and chile in another bowl and set aside. I also added grated carrot, red capsicum and cabbage to this to make a slaw.
- Heat the pan and cook the fish cakes for about 3 minutes each side until brown and cooked through.
- Serve with warm tacos, layering the slaw, fish cake, yoghurt dressing, chopped coriander, lime juice and extra roasted cumin seeds.