Healthy Meals To Fuel Your Life

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In the summer time many of us look to make positive changes to our diets and our lifestyles. When trying to be healthier one of the best things to do is to take a look at your diet and change it for the better. 

A balanced diet is a huge importance when trying to stay healthy and can have a big impact on health overall. Our bodies need many different nutrients to keep us healthy, and we also need to avoid bad habits and foods that might negatively effect our bodies. For example you may not know how smoking impacts hearing health, or how alcohol can slow down your metabolism and cause you to put on weight. Ensuring that what goes in your body is healthy is imperative for a healthy life. 

Today we are going to share some recipes that will fuel you for a healthier week and a happier body:

Protein pancakes 

The first recipe is a great way to start the day and can also be used as a great post workout meal. Protein pancakes are full of protein and slow release carbs to help you fuel your morning and keep your satisfied until lunch. 

Ingredients: 

• 200g protein powder (chocolate works great) 
• 50g flour 
• 300ml milk (or non dairy milk) 
• 1 large egg 
• 1 tsp baking powder 
• 1 tsp salt 
• Fruit, honey and yogurt to serve 

Instructions:

1. In a bowl or jug, add your milk and egg and whisk until combined. Add your fry ingredients and mix thoroughly until combined. 
2. Heat up a frying pan with a little oil, and then spoon small rounds of batter into the bottom. Cook for approximately 1 minute until the top bubbles, and then flip and repeat. 
3. Pile on your plate and top with a dollop of natural yogurt, a drizzle of honey, and some fresh berries. 

Roasted vegetable rice 

One of the greatest changes you can make to your diet this year is to consider adding more vegetables to every plate. This dish combines some healthy carbs alongside plenty of colour for a flavourful dish that will become a staple in your midweek plan. 

Ingredients: 

• 250g jasmine rice 
• 400ml vegetable stock 
• 1 clove garlic, minced 
• 1 bunch coriander 
• 1 lemon, zest and juice 
• 200g Parmesan 
• 1 large carrot 
• 1 large sweet potato
• 1 eggplant 
• 1 small butternut squash 
• 1 zucchini 
• 80g pine nuts 

Instructions:

1. Chop all of your vegetables and add to a roasting dish. Season with salt, pepper, and Italian herbs. Drizzle with olive oil and roast for 1 hour at 200C. 
2. In a large saucepan, take some oil and sweat your garlic for 30 seconds. 
3. Add the rice and vegetable stock. Stir, bring to a boil, and leave to simmer for 10 minutes. 
4. Check the rice is done, and once it is, add your lemon zest and juice, chopped coriander, and pine nuts. 
5. Add your roasted vegetables and stir, and then add half of your Parmesan and stir until melted. 
6. Enjoy with a fresh salmon fillet, or with a bread roll and Houmous. 

Greek chicken salad 

This simple Greek chicken salad is the perfect remedy for hot days where you just done feel up to a big bulky meal. This is refreshing, packed with flavour, and will be easy for your body to digest. 

Ingredients: 

• 2 chicken breasts 
• 1 tsp oregano 
• 1 tsp mint 
• 2 garlic cloves
• 1 Lemon, juice and zest 
• 2 tbsp yogurt 
• 1 tsp cumin
• 200g mixed leaves 
• 200g spinach 
• ⅓ red onion 
• 1 beef tomato 
• Handful kalamata olives 
• 50g feta cheese 
• 1 tbsp olive oil 
• 1 tbsp red wine vinegar 
• 1 tsp mixed herbs 

Instructions:

1. Butterfly your chicken breasts. Chop your garlic cloves, and add it to a Tupperware with yogurt, oregano, mint, lemon zest, and chicken. Marinate for an hour or overnight. 
2. In a hot pan with olive oil, add your chicken breasts and cook for 4-5 minutes on each side. Once cooked, set aside to rest. 
3. In a small bowl or mason jar, mix olive oil, red wine vinegar and mixed herbs. Shake if using a jar with a lid, or simply whisk to combine. 
4. Slice your red onion thinly, slice olives, dice your tomato, and dice feta. 
5. Add all of your salad ingredients to a large bowl and toss with the dressing. 
6. Chop up your chicken into strips and add. 
7. Enjoy as a dinner time meal, or prep a few lunches

Coriander lime salmon 

Now is the time to add fish to your diet once a week. Fish is an incredible meat and is packed full of fatty acids, essential oils, and lean protein. This flavourful summer dish is the ideal way to enjoy salmon. 

Ingredients: 

• 2 large salmon fillets
• 1 bunch coriander 
• 1 lime, juice and zest, extra juice 
• 1 red chilli, chopped finely 
• 3 tbsp honey 
• Salt and pepper
• 200g sweet corn 
• ½ red onion 
• 1 avocado 
• ½ beef tomato 
• 50g feta 

Instructions:

1. In a Tupperware, combine your salmon, coriander, lime juice and zest, ½ a red chilli, and honey. Season with salt and pepper and marinate for 1 hour. 
2. Meanwhile, make a simple summer salsa by chopping tomato, onion, avocado, feta, and adding sweetcorn. Add some lime juice and mix. Taste and season accordingly and set in the fridge. 
3. Once marinated, add your salmon to a foiled baking sheet. Make sure there is enough foil to wrap over the salmon and encase it. 
4. Encase your salmon in foil and place in the oven at 200C. Bake for 25 minutes. 
5. Serve with your zesty salsa. 

Pistachio crusted cod 

This next dish is super simple for a midweek meal. 

Ingredients: 

• 2 cod fillets 
• 1 tsp smoked paprika 
• 1 tsp cayenne pepper 
• 200g chopped pistachios 
• Salt and pepper
• Salad to serve 

Instructions:

1. Pat your cod fillets dry, and add some salt and pepper. Sprinkle on your smoked paprika and cayenne pepper. 
2. Sprinkle pistachios onto the top of your cod. 
3. Bake in the oven at 200C for 20 minutes, covering if the pistachios start to burn. 
4. Serve with a simple salad and some fresh lemon wedges.

I hope you enjoy these simple recipes!

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