BESTFIT Issue 17 – Recipes
If you’re after some inspiration in the kitchen this month, then look no further. Fit Fuel create nutritious food for optimal performance. Everything is professionally prepared and they only use premium quality ingredients. Head to www.fit-fuel.co.uk for more info, or the kitchen with these recipes!
White Fish & Sweet Tomato Curry
2 spring onions, 1/2 fresh red chilli, 2cm piece of ginger, olive oil, 2 curry leaves, 1 level teaspoon ground turmeric, 1/2 teaspoon chilli powder, 1/2 teaspoon cumin seeds, 100g brown rice, 70g ripe mixed-colour cherry tomatoes, 125ml coconut milk, 225g white fish fillets our favourite would be sea bass, 1/2 lemon
protein: 29g, carbs: 41g, fats: 11g, 311 calories per serving
Dice the spring onions and chilli. Peel the ginger and slice into fine matchsticks, add 1 tablespoon of oil to the pan, add curry leaves, spring onion, chill and ginger and ALL spices and stir fry for five minutes until golden.
Boil your rice in 500ml of water for 10 minutes, and leave to simmer. Now halve the tomatoes and add them to the pan, add the coconut milk and fish fillets to the mix and leave to simmer for 20 minutes, taste, and season with black pepper and lemon as required.
Fit Fuel Protein Pancakes
1/2 cup organic steel cut oats, 1/4 cup cottage cheese, 1/2 scoop of your favourite protein powder, 1/2 cup free range egg whites
Protein: 36g, carbs: 24g, Fat 3g, 270 Calories per serving.
Simple! Mix all of the above in a bowl until smooth, bring a pan to heat with a teaspoon of Lucy Bee Coconut oil, pour batter into centre and flip when edges are nice and golden. You can then add toppings to suit, our fave is almond nut butter!
Pan Seared Salmon, Tenderstem Broccoli & Sweet Potato Chips
200g fillet salmon, 125g tenderstem broccoli, 190g sweet potato, a pinch of himalayan rock salt, fresh dill and parsley
protein: 41g, carbs: 48g, fat: 19g, 412 calories per serving.
Pre-heat your oven to 170 degrees or gas mark 5, slice your sweet potato (leaving the skin on) into chunky chips, place on a baking tray before baking for 11 minutes. While the potatoes are on, finely chop the dill and parsley, take the salmon with skin on and check for any bones and remove where necessary. Season the fish with Himalayan rock salt and herbs. Bring a pot of water to boil, ready for the crunchy tenderstem! Add 1 tablespoon of extra virgin olive oil to the pan and bring to heat, add your deliciously seasoned salmon fillet skin down first to the pan, watch the side of the fillet and allow for the vibrant pink to soften to the middle of the fillet, flip and finish. Your broccoli should be ready just as the salmon cooks through. Plate the food and garnish with fresh lemon juice.