Nutrition

BESTFIT Issue 13 – Cheaters can prosper

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nutrition-coverLasagne

This allows you to control your macros if you need to while maintaining protein from an excellent quality meat source. This recipe makes two portions, however you could tweak it and make more if you are having a dinner party, or you could batch bake for the rest of the week.

Ingredients

2 GSN ostrich burgers, 1 tin of chopped tomatoes, 100g feta cheese (low fat), ¼ cup unsweetened almond milk, 1 tsp Vitafibre or agave, or honey, 2 tsp of Hale Naturals original peanut powder, 1 tsp mustard. Garlic, chilli flakes, oregano and chives.

Method

lasagne-imagePre-heat your oven to 200 degrees. Defrost your ostrich burgers and break each one up with a fork. Place the meat from one burger into the bottom of your ovenproof dish. Spread half the tin of tomatoes on top of the meat and season with chives, garlic, oregano and chilli flakes to taste. Lay an even spread of Rizopia lasagne on to the meat. Spread the meat from the second burger on top of the Rizopia and repeat the tomatoes and seasoning. Place your final layer of Rizopia and cover with the Alpro unsweetened almond milk dressing. To make this you need, ¼ cup of unsweetened almond milk, 2 tsp. of Hale Naturals peanut powder, 1 tsp. Vitafibre, 1tsp mustard, mix thoroughly in a bowl and spread onto of the lasagne. Sprinkle 100g feta and season with chives and chilli flakes. Bake in the pre-heated oven for 30 minutes on 200 degrees, which should be sufficient time. Test by pushing a knife through the middle to make sure that the Rizopia layer is soft. If not cook for a further 10 minutes.

cheat-meal-textburgers-and-chips

I love ostrich as a protein source, and I also love putting together unusual flavour combinations. One of my favourites is this burger stack using ostrich, feta and pomegranate seeds. So quick and simple.

Ingredients

1 Dr Zaks seeded protein bagel, 2 ostrich burgers, a handful of spinach, 1/5th block of low fat feta and cranberries to sprinkle on (2 or 3 tsps should do it).

Method

burgerCook your ostrich burgers on a medium heat in a pan in a little Dr Zak’s coconut oil, crumble your feta and toast your halved bagel. If you want to smear a sauce onto the bagel feel free, but I usually find the burger juice adequate with the feta. Once your burgers are cooked through, place a handful of spinach onto the bottom half of the bagel and then stack your burgers on top. Sprinkle your feta and pomegranate seeds over your dish to finish it off.

chocolate-brownie

Need I say more! I’ll let the picture do the talking… delicious.

Ingredients

100g beetroot juice, 5 tbsp coconut, 50g dark chocolate, 2 large eggs, 50g @SurkinUK gold, 50g stevia, 50g amaranth flour, 1tsp bicarb, 3 scoops vanilla @GeneticSupp vegan protein, 1tsp xanthum gum, 50g @SweetFreedom @chocshot and 1/4 cup raw cacao powder @rainforestfoods

Method

chocolate-brownie-imageMelt the coconut oil and add to the beetroot, beaten eggs and chocshot. Mix the dry ingredients in a separate bowl and then slowly fold into the wet ingredients. Lastly, add the chocolate chunks and fold carefully. The mix will be quite runny but don’t panic. Grease a small baking tray and pour in your mix. Cook in pre-heated oven on 180 degrees. After 10 minutes, drizzle almond nut butter over the top. Check after 20 minutes. The mix will be soft but firm in the centre when cooked. Lift out and resist temptation to consume until they cool. Slice and serve.

bananna-bread

It takes only 10 minutes to prepare the mix and, when using a slow cooker, you can leave it to bake for 2 to 3 hours, leaving you free to get on with other things. I find the slow cooker keeps it warm and moist for longer.

Ingredients

You will need a large mixing bowl, a fork, measuring spoons, measuring cups, grease proof paper and of course a slow cooker. You will also need 2 medium ripe bananas, 1/3 cup @DrZaks (or other coconut oil (measured before melting!), 1/2 cup vitafibre (you can use honey or agave but this will change the calorific and sugar content), 1 or 2 tbsp. vanilla essence, 4 tbsp. reduced fat tinned coconut milk or @AlproUK coconut milk, 3 medium eggs or vegan substitute equivalent, 2 cups of Almond flour or even ground almonds will work, 1 tsp. baking powder and 2 serves of vanilla vegan @geneticsupp protein powder.

Method

bananna-bread-imageMash up the bananas with a fork in a large mixing bowl. Add the melted coconut oil and stir in the vitafibre, vanilla, coconut milk, and eggs (or vegan substitute). Mix thoroughly. Add the flour and baking powder and mix again. Add the protein powder and again mix thoroughly. Line your slow cooker with the greaseproof paper and pour in your mix. Cook on low heat for an hour. Add banana chips for decoration if you wish. Cook for a further hour until the bread is firm in the middle. Once finished, remove from the slow cooker by lifting the paper and then place on a cooling tray.

 

 

 

 

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