Recipes

A great way to eat your eggs on the go is to pack them into a breakfast burrito. This recipe uses egg whites instead of whole eggs to cut down on fat and fresh spinach and whole wheat tortillas to add extra nutrients. Feta cheese replaces the traditional cheddar for a much lighter and healthier variation on the theme.

Preparation time: 15 min

Servings: 1

Ingredients:

• ¼ cup chopped onions
• 1 teaspoon crushed red bell pepper flakes
• 3 egg whites
• 1 cup spinach
• 1 pinch of salt
• Pepper to taste
• 1 soft whole wheat tortilla
• 2 tablespoons reduced-fat feta cheese

Preparation:

1. Sweat the onions in a pan sprayed with Cooking Spray until they are very soft.
2. Add the red bell pepper flakes and a pinch of salt.
3. Add the egg whites and spinach and stir the mixture continuously until the egg whites are cooked.
4. Season the egg with salt and pepper.
5. Heat the tortilla on a low heat in a frying pan on both sides.
6. Place the egg mixture in the center of the tortilla and sprinkle the feta cheese on top.
7. Fold the ends inwards and roll up the burrito.

Nutritional values:

• Calories: 309 kcal
• Carbohydrates: 39 g
• Protein: 27 g
• Fat: 5 g

https://www.bodybuilding.com/recipes/metaburn90-breakfast-burrito-with-spinach-onions-and-feta

This creamy Indian potato curry is hearty, pleasantly fragrant and perfectly spiced. Serve on its own or with papadum.

Preparation time: 60 min

Servings: 4, served with rice 6

Ingredients:

• 4 medium potatoes (or 2 medium sweet potatoes), cut into cubes
• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 teaspoons cumin
• 3 chopped garlic cloves
• ½ teaspoon cayenne pepper
• 4 teaspoons curry powder
• 4 teaspoons garam masala
• 1 tablespoon fresh chopped ginger
• 2 teaspoons salt
• 400 grams diced canned tomatoes
• 400 g chickpeas, rinsed and dried
• 400 ml coconut milk
• 1 cup frozen peas

Preparation:

1. Put the potatoes in a large saucepan and cover with salted water. Bring the potatoes to the boil over a high heat and then reduce the heat to medium. Cover the pot and let the potatoes simmer for 15 minutes until they are soft. Drain the potatoes and set aside.
2. In the meantime, heat the oil in a large frying pan over a medium heat. Stir in the onions and garlic and cook for about 5 minutes until the onions are soft and translucent.
3. Season the mixture with cumin, cayenne pepper, curry powder, garam masala, ginger and salt. Cook for a further 2 minutes.
4. Stir in the tomatoes, chickpeas, peas, potatoes and coconut milk. Bring to the boil and simmer over a low to medium heat for 10 minutes.

Chicken salad is nothing new, but you won't often find peaches as an ingredient. This fresh summer salad combines antioxidant-rich lettuce with red onions and tarragon. Peaches are low in calories and provide a good dose of vitamin C and beta carotene. If you're not a fan of peaches, feel free to replace them with nectarines, plums, berries or any other fruit of your choice.

Preparation time: 25 min

Servings: 4

Ingredients:

• 4 small peaches
• 4 cups spinach
• 2 cups of mixed green salad
• 200 grams chicken breast
• ½ cup sliced red onions
• 1 tablespoon parsley
• 2 tablespoons tarragon leaves

Ingredients for the dressing:

• 2 tablespoons olive oil
• 4 teaspoons white wine vinegar
• Salt and pepper to taste

Preparation:

1. Fry the chicken breast in a pan over a medium heat until cooked through.
2. Mix the olive oil, white wine vinegar, salt and pepper in a small bowl.
3. Place the spinach and lettuce in a large bowl and add the parsley, tarragon, chicken and onions.
4. Add the freshly sliced peaches and toss the salad with the dressing.

Nutritional values:

• Calories: 1117 kcal
• Carbohydrates: 101 g
• Protein: 88 g
• Fat: 41 g