#DoesYouGood Recipes

Here at Sport and Wellbeing we understand that a healthy diet is just as important as an active lifestyle. However we know this is easier said than done! That is why we have compiled a number of recipes for meals through out the day. All the meals below are healthy, filling and do not take hours to prepare over a hot stove. Now that we have more time on our hands, there is no excuse not to break the norm one day and try one of our recipes!

Breakfast:

Avocado on Toast.

This recipe is perfect for the working day! It is fast, healthy and more importantly fills you up so you can avoid unhealthy snacks.

Suggested Ingredients:

·         1 avocado

·         2 slices of seeded bread

·         1 tsp lemon juice

Method

·         Cut the avocado in half and carefully remove the stone.

·         Using a tea spoon, scoop out the flesh into a bowl. For added flavour you can add some lemon juice to this.

·         Toast some bread to use as a base. We would recommend some nice sourdough or granular bread.

·         Spread the avocado mix on the toasted bread.

·         Enjoy!

HINT: You can adapt this recipe as a brunch and finish with some scrambled or poached eggs.

Omelette in a Mug

Suggested Ingredients

·         2 large eggs

·         1 tbsp milk

·         1 tbsp grated cheese

·         6 cherry tomatoes, halved

·         Seasoning

If you are looking for a quick and easy protein packed breakfast then look no further!

Method:

·         Spray a microwave safe mug with some cooking spray.

·         Beta together eggs, milk, seasoning and your filings. We recommend cheese and tomato!

·         Microwave, uncovered, on high for 1 minute. Stir and microwave for an additional 1 minute, until the eggs are set

HINT: If you are feeling extra peckish, you can wrap it in a tortilla

Lunch:

Chicken Tikka Salad

This meal breaks the idea that salads are boring with an Indian influence. It can also elevate the temptation to get a takeaway! Easy and quick to make, this can be put together during your lunch break.

Suggested Ingredients:

·         2 ½ tbsps of low fat natural yoghurt

·         ½ tsp of curry power

·         10 sprigs of fresh coriander

·         Salad 1 portion

·         4 medium radishes

·         Chicken 150-250g, cooked

Method:

· Put two tablespoons of yogurt into a bowl and mix in with some tikka powder. Add the chopped meat fillets and some mint or coriander of flavourings. Mix all together.

·  Spread some salad leaves on a plate then added your chopped greenery. We would recommend some onions, cucumber, radishes and pepper. But you can add whatever you want!

·  Spoon the chicken mixture on to the chopped salad.

Minestrone In Minutes

Perfect for a cold afternoon or if you are feeling a bit under the weather. It packs a surprising kick too.

Suggested Ingredients

·         1l hot vegetable stock

·         400 tin chopped tomatoes

·         100g thin spaghetti, broken up

·         350g frozen mixed vegetables

·         4 tbsp pesto

·         Drizzle of olive oil

·         Sprinkling of Parmesan

Method

·         Bring some vegetable stock to boil then add some broken up spaghetti and cook for 6 minutes.

·         A few minutes before the pasta is done, add some vegetables and bring to the boil.

·         Serve with some pesto or sprinkled parmesan (or both) to finish

HINT: You can add some black beans or chickpeas for some protein

Dinner:

Broccoli Pesto & Pancetta Pasta

Coming in at less than 500 calories, this dish is perfect for a mid week meal. Can do made and eaten in less than half an hour too!

Suggested Ingredients

·         300g broccoli

·         300g pasta

·         1bsp pine nuts

·         1 large bunch of basil

·         1 large garlic cove

·         2tbsp parmesan, grated

·         1 tbsp olive oil

·         50g diced smoke pancetta

·         200g cherry tomatoes, halved

Method:

·         Bring a pan of lightly salted water to the boil and add some broccoli. Boil for 5 minutes before scooping out.

·         Put the pasta in the same pan and cook following pack instructions.

·         Meanwhile mix together the broccoli, some pints, basil, garlic, parmesan and oil. Season to finish

·         Fry some pancetta for 2 minutes followed by some tomatoes for 3 minutes.

·         Mix all together in a bowl.

Herby Lemon Chicken

This is a fantastic way to prepare skinless chicken breasts. The flavours come together seamlessly in the pan and is great with greens!

Suggested Ingredients:

·         Cooking spray

·         2 chicken breasts

·         2-5 tsp Fresh lemon juice

·         2 tsp Rosemary and Parsley

·         ¼ cup chicken broth

·         ½ lemon

Method

·         Preheat oven to 400F and coat a small, shallow pan with a cooking spray

·         Season both sides of the chicken.

·         Transfer chicken to prepared pan and drizzle with oil, lemon juice, rosemary and parsley. Pour a chicken broth around the chicken.

·         Bake for 30-35 mins

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