Nutrition High Protein Recipes
Veggie Quinoa
Ingredients
2 cups uncooked Quinoa
1 Sweet yellow pepper, diced
1 sweet red pepper, diced
Olive oil
1 small cucumber, diced
½ cup diced cherry tomatoes
½ cup diced spring onion
¼ cup diced celery fresh chopped mint to taste freshly squeezed lemon juice (2) Pepper to taste ½ cup steamed and cooled broccoli
Method
Prepare the quinoa as per cooking instructions on packet. Leave to cool, then add all diced ingredients. Chill in fridge before serving.
About Quinoa Though not technically a grain, quinoa can substitute for nearly any grain in cooking. Quinoa is rich in protein, iron, potassium and other vitamins, making it very popular as a vegetarian dish. It is also a good source of dietary fiber and is easily digested.
Stuffed protein peppers
Ingredients
4 Red peppers, tops off an hollowed out
1 packet Ostrich mince
½ onion chopped
1 Yellow pepper chopped
½ cup cashew nuts chopped
olive oil
Garlic / herbs to taste
Method
Brown ostrich meat in pan lightly, adding all other chopped ingredients. Hollow out the peppers, and replace with the ostrich mince filling. Heat oven to 120 and cook the stuffed peppers for 45min.
About Peppers
Peppers are natures colourful alternative to veggies with a high vitamin content. Peppers are high in vitamins A,C and B6, loaded with sweetness and fibre.
Garlic Salmon steaks
Ingredients
Rich with Omega-3 fatty acids
250g cuts of Salmon steaks
Marinade:
Olive oil
Soy sauce
Garlic
Ginger
Method
Marinate the cuts of Salmon in the fridge for an hour. Cook on the grill at a medium heat for 5-7 minutes per side, depending on cut thickness. Serve with choice of vegetables.
About Salmon
The importance of omega-3 fatty acids in health promotion and disease prevention cannot be overstated. Salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids.
Mexican Bean Chicken Breats
Ingredients
3 Chicken breasts, boneless/skinless
2 tomatoes, diced
500g Black beans, rinsed
100g Spring onion, chopped
1 Red pepper, chopped
1 Avocado
Method
Place the chicken breast and all other ingredients (except avo) in a slow cooker, and cook on medium heat for 2 hours. Dish and serve with slices of avo
All about Beans
Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Black beans provide virtually fat-free high quality protein.
Salmon salad
Ingredients
1 tin canned salmon
2 tbsp of low-fat dressing or mayo
2 chopped spring onions
1 tbsp capers
4 rice cakes
1 cup assorted vegetables chopped
(Canned tuna in brine also makes a great substitute)
Method
Drain the salmon and place in a bowl. Mix in the dressing/mayo. Stir the onions & capers into the mixture, then spoon it onto the rice cakes. Garnish with vegetables and serve.
Fight fat with Jalapenos
Jalapenos are known for their thermogenic effect. Adding jalapenos to any meal is a great way of fighting fat and adding flavour.
Egg muffin bites
Ingredients
10 egg whites, 2 yolks
1/2 cup chopped onion
¼ cup chopped mushroom
¼ cup shopped tomatoes
Herbs to taste
Method
Brown the onions before hand in olive oil to enhance the flavour. Mix all ingredients together and pour into silicone muffin tins, mixture should fill the cup half way. Cook for 35-40 min at a temperature of 120 degrees.
These egg white muffins are perfectly portioned, easy to make and can store in the fridge. An easy snack for a busy schedule.
