Protein Shakes now available at Elite …

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PROTEINSHAKES.

We now stock Plain Whey* Strawberries and Cream* Banana*Jaffa Cake* and Chocolate Silk* flavours.

Available to make with water or milk.

Perfect for pre and post workout!

Come and ask in the kitchen about Chef Kerry’s and Nutritionist Karen Ross’ Protein shake flavour combinations*…

  • Kerry’s Chocolate Orange

  • Mocha Pre-work out shake

  • Aztec Chocolate

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Make your own Muesli …

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Muesli is a great start to the day in theory, but many shop-bought boxes are so high in sugar you might as well stick to the chocolate kiddies stuff. So here Chef Kerry and I have come up with a simple combination to make your own nutritious start to the day. You can double, triple up the measurements and store in a sealed container a have your own whole foods breakfast.

muesli

It is surprisingly high in calories because they come from nuts and seeds which are also high in Protein, I have added some dried blueberries as an alternative to raisins, and also a small tsp. of Agave Syrup to add a small amount of sweetness, honey can also be used. You can add in your own `chopped fresh fruit to vary the taste. I think this is a great pre- work out breakfast or if you have a busy day ahead of you and it is packed full of vitamins, minerals and fibre and protein and most importantly energy that is available for your body to use efficiently. This is important for blood sugar control and avoiding an energy slump that so often leads to poor nutritional choices.

10g 1 tbsp. Porridge Oats

10g 1 tbsp. Wheat bran

10g 2 tsp. Flaked Almonds

10g 2tsp Sunflower seeds

10g 1 tsp. Brasil nuts (bashed)

10g 1tsp Pumpkin seeds

10g 2 tsp. Linseeds (bash them up a bit first)

10g 2tsp ` Dried Blueberries

7g 1 tsp. Agave Syrup (light)

This is an 80-85g portion and it comes in at 406 calories before milk.

Chef Kerry’s tip is too put it in a container with a lid and mix in approx. 200g of yoghurt. Leave in the fridge overnight and by morning you have a ready-to-eat breakfast or a breakfast you can take away with you.

You can also mix in your Protein shake for a useful pre-work out meal.

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Khorason Wheat or Kamut®

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This ancient grain was suggested to me recently by my mother, so I thought I would do a little digging and see what the fuss is all about.

khorasan wheatIt originates from a region near Afghanistan and Northern Iran. It looks very similar to modern wheat except it yields grains that can be twice the size. This grain has found to have a much higher Nutritional content as it contains more protein and amino acids and vitamins and minerals than its modern counterpart.

It is particularly rich in Selenium and Zinc and Polyphenols and Vitamin E making it rich in antioxidants.

It is quite low G.I. (Glycaemic Index) making it a good option for those who are diabetic.

It is still a member of the Wheat family so is NOT suitable for Coeliac or those with a strong wheat sensitivity, however it does seem to be better tolerated than other gluten containing grains and may be tolerated by those with a lower sensitivity to wheat. However if in doubt –leave it out!

It is known for its rich and nutty flavour and can be eaten directly or milled into flour and used as a bread, cereal or in baked goods. Already it has become popular in the Health Food section under the registered brand Kamut®. I think we will see a lot more of this ancient grain in the future due to its nutritional profile and benefits. I would love to hear more from people who have tried this grain and any recipe suggestions too!

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July Seasonal Foods

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Foods that are in season…. July.

Apricots, blackberries, blueberries, gooseberries, kiwi, loganberries, melons, nectarines, peaches, raspberries, redcurrants, strawberries, tomatoes.

Aubergine, beetroot, broad beans, broccoli, cabbage, carrots, courgettes, cucumber, French beans, garlic, lettuce, mange tout, new potatoes, peas, potatoes, radishes, rocket, runner beans, sage, spinach and water cress.

Clams, cod, crab, dover sole, haddock, halibut, herring, lamb, mackerel, monkfish, pike, plaice, rabbit, salmon, sardines, sea bass and scallops.

Focus on Strawberries…

Strawberries are rich in vitamin C. One serving contains about ½ your vitamin C requirements. They are high in the Antioxidants Lutein and Zeathacins which can help prevent cataracts. Ellagic Acid a Phytonutrient helps prevent collagen destruction. They also have an effect on inflammation levels and have known to be good for heart health. They are as well as being beneficial on inflammation levels, are a medium source of Potassium and can help with the reduction of LDL cholesterol.

They are a good fibre source which is a great option for diabetics as fibre slows the release of sugar into the blood stream. It is also a folate source which is necessary for pregnant women.

Warmed Strawberry Crumpets.

Serves 2.

2 crumpets

50g fat free Greek Yoghurt

75g Strawberries, sliced

25g raspberries

25g blueberries

1 pinch of mixed spice powder

1 tsp. runny honey

Toast the crumpet.

Heat a non-stick pan and add the fruit with a sprinkle of spice and cook for a minute only. Toss until the fruit soft but not mushy.

Top the crumpet with the fruit, then the yoghurt and a drizzle of honey or Agave Syrup.

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June Seasonal Foods

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Asparagus, aubergine, beetroot, broad beans, broccoli, carrots, chillies, courgettes, French beans, garlic, mange tout, onions, peas, radishes, rocket, runner beans, spinach tomatoes, turnips watercress.

Apricots, blueberries, cherries, gooseberries, kiwi, peaches, strawberries.

Lamb and woodpigeon.

Cod, crab, haddock, halibut, herring, plaice, prawns, salmon, sardines, scallops, trout and whitebait.

 

Focus on Broad beans…

 

You must eat these quickly as they lose freshness rapidly, eating them raw is especially beneficial and delicious. They are sources of Protein, Fibre, Vit A and C, Vitamin B1 and bB2 Potassium and Iron. They contain Levodopa which the body uses to create Dopamine.

It is high in Carbohydrates and is one of the highest vegetable sources of protein with 8g of Protein per 100g of beans.

 

Focus on Cod…

 

Cod is a cold water fish these- are known to have many health benefits, notably on heart health. It is a low G.I., low fat Protein source with lots of nutritional benefits.

It is a source of Protein, Selenium, Potassium and Choline, Niacin and other B vitamins especially B12 and B6. These B vitamins are implicated in keeping homocysteine levels low as these cause damage to blood vessel walls

The Omega 3 Essential Fatty Acids (EPA and DHA) can help Cardiac function and are anti-inflammatory in nature. Diets high in Omega 3s can have a beneficial effect on Triglyceride levels. Triglycerides are a form of fat within the bloodstream.

Just remember to try and not deep fry your Cod when looking for a healthy option, although the fish itself is good for you; deep frying in oil generates damaging Free Radicals from the heating of the Oil…

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May Seasonal Foods

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Asparagus, broccoli, carrots, jersey royal new potatoes, lettuce, peas, radishes, rocket, samphire, spinach, spring onion, watercress.

Lamb, woodpigeon, cod, coley, haddock, prawns, salmon, sardines, shrimp and white bait.

 

Focus on Lamb…

 

Organic lamb that is 100% grass fed is best. The reason for this is grass fed has a higher ratio in beneficial Omega 3 to Omega 6 EFA’s. Our diets now a days place a lot of emphasis on Omega 6 particularly from grain fed animals. It is however a source of the beneficial Omega 6, CLA – Conjugated Linoleic Acid. It is a fine source of Zinc, Selenium, Iron and Phosphorus. It is also rich in B vitamins such as Folate, Niacin, Pantothenic Acid and Choline.

 

Lamb recipe from Chef Kerry…

 Moroccan Lamb Tagine

2 tbsp. coconut oil/butter/lard

2 onions diced

1kg boneless leg of lamb chopped into casserole sized pieces

4 garlic cloves

150g pitted black olives

400g can of chickpeas drained and rinsed

Handful of pitted dates250 ml Pomegranate juice

250ml stock (chicken or beef)

1 tsp. powdered cumin

1tsp ginger

1tsp turmeric

½ tsp. cinnamon

Sea salt and pepper to season.

  • Preheat oven to 150⁰c /300⁰f/gas mark 2
  • Heat oil/butter/lard in casserole dish and fry onion and spices for a minute. Add the lamb and stir until lightly golden. Add the rest of the ingredients and stir
  • Bring to the boil then place the casserole to the oven. Cook for 2 hrs. Or until lamb is tender. Serves 8.
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