DD Fitness: Real healthy recipes

first_imgThis week Donegal Daily’s fitness guru gives you three recipes that you can use to make a healthy and delicious, day of food.The one thing that I hear time and time again is that people find it hard to make healthy food taste good.So, here is a full day of food It has everything from breakfast to dessert and not only is it healthy AND tastes great, but I have also got the calories, protein, carbs and fat worked out for you. We will start with Breakfast and these are a favourite of my Rushe Fitness members in our Lean in 2019 program.The next one starts on April 1st and you can book your place through the link belowhttps://www.rushefitness.ie/class/lean-in-2019-gym-plan/.BACON ‘N’ EGG MUFFINSINGREDIENTS 6 Eggs2 rashers of Bacon1 small Onion, finely diced1 tsp dried Oregano½ tsp of Chilli Powder 1 tbsp Olive OilHOW TO PREPAREPreheat oven to 180c (160f), 350f, Gas Mark 4. Line a muffin tinwith 4 paper cases.In a bowl whisk the eggs & seasoning together.In a small frying pan, using the olive oil, fry the bacon until crispy. Allow time to cool slightly. And chop/crumble the bacon.Add the bacon & onion to the egg mix. Beat well & dividebetween the 4 muffin cases. Bake in the oven for 10-15 minutes until firm.Serve with a nice cup of coffee and you are good to go.X KCAL XG FAT XG PROTEIN XG CARBS124KCAL – 13.2G FAT – 10.2G PROTEIN – 3.2G CARBS – SERVES 2Next on the menu will be lunch and we will be having a light lunch because dinner will be fit for a King.SATAY CHICKEN STICKSINGREDIENTS6 Chicken Drumsticks, skin removed6 Chicken Thighs, skin removedMarinade1 Lime, zest & juice2 Lemongrass stalks, chopped5cm fresh Ginger, peeled &chopped3 Garlic Cloves2 tbsp Nut Butter160ml Coconut Cream1 tsp Turmeric1 tsp Cumin1 tbsp dried CorianderHOW TO PREPARESlash cuts into flesh of drumsticks & thighs. Place in large dish.In a blender add all marinade ingredients & blend untilsmooth.Pour marinade over the chicken & rub it in. Place in fridge forat least 2 hours.Heat oven to 190c (170 fan), 375f, Gas Mark 5.Line baking sheet(s) with foil & roast chicken for 1 hour and serve.302 KCAL – 17G FAT – 34G PROTEIN – 3G CARB PER THIGH AND DRUMSTICKNow we come to dinner and as we have been good all morning, we are going to treat ourselves.This isn’t just any steak… It will be the best steak you have ever tasted.CHIMICHURRI STEAKINGREDIENTS2x200g Irish Sirloin Steaks1 tbsp Olive OilPinch of Rock SaltDressing½ bunch of Parsley, chopped2 tsp crushed Garlic½ Onion, finely chopped½ Red Pepper, finely chopped125ml Olive Oil2 tbsp Apple Cider Vinegar1 tbsp dried Chilli FlakesHOW TO PREPAREMake Chimichurri dressing by thoroughly mixing together all theingredients in a small bowl.Heat a grill pan/griddle on medium heat. Rub steaks with oil. Seasonwith rock salt. Cook on griddle.Serve with the dressing.Steak Cooking TimesRare – 3 minutes one side & flip. Cook for 2-3 minsMedium – 4 mins one side & flip. Cook for 3-4 mins.Well Done – 5 mins both sides.545 KCAL – 33G FAT – 61G PROTEIN – 2G CARBS SERVES 2You will be serving this with some;Mustard Mash Potatoes.INGREDIENTS400g White Potatoes, peeled& quartered100ml Milk75g Butter2 tbsp Dijon MustardHOW TO PREPARE In a pan bring slightly salted water to the boil & addthe potato. Cook for 10-12 mins until the potato is softenough to mash.Drain the potatoes, add butter, milk & mustard &mash thoroughly.218 KCAL – 12G FAT – 4G PROTEIN – 25G CARBS – SERVES 4MINT SMASHED PEASINGREDIENTS50g Garden Peas1 tsp Butter1tsp dried MintHOW TO PREPAREBoil peas for 3 mins in a small saucepan.Thoroughly drain.Add butter & dried mint, stir in and then mash withfork or potato masher until smashed in appearance.117KCAL – 8G FAT – 3G PROTEIN – 7G CARBS – SERVERS 1Finally, what would dinner be without a dessert?BANANA ICE-CREAMINGREDIENTS4 ripe Bananas50g Almonds2 tbsp Maple Syrup2 tsp Maple Syrup100ml tinned CoconutCream1 tsp Vanilla ExtractHOW TO PREPAREPeel & slice bananas & place them in the freezer for 3 hours.Put almonds in food processor & grind them. Or use50g of ground almonds. Mix the almonds with two tspof syrup. And set to one side.In a clean food processor mix the frozen bananaswith coconut milk, vanilla & 2 tbsp of syrup.Serve immediately & top with the almond mixture.279 KCAL – 12G FAT – 5G PROTEIN – 35G CARBS – SERVES 4And there you have it.A healthy and delicious day of food and everything worked out for you.Give them a try and be sure to let me know what you think of them.#Leanin2019My Members get recipes like these and more in our Lean in 2019 program.The next one starts on April 1st and you can sign up now through the link below.https://www.rushefitness.ie/class/lean-in-2019-gym-plan/DD Fitness: Real healthy recipes was last modified: March 10th, 2019 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:dd fitnessDonegal fitnessfitnesshealthy eatinghealthy livinglast_img

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