vegetarian recipe – Page 13 – Every Step Fitness

Easy healthy stir fried rice

August 12, 2018August 12, 2018 Dr Nancy P

This is a great, quick, healthy lunch or dinner. I often whip it up after class if I’m in a rush and it’s surprisingly filling.

I use Quorn sausages but you could use normal sausages if you want (though it will take the calories up quite a lot so worth trying quorn if you can). I also often use a pouch of cooked rice for speed but if you have the time use normal rice. This makes 4 small portions (but plenty for a meal) at approx 275 cals per portion.

You will need :

4 Quorn sausages (or other veggie sausage)

250g (cooked weight) of Brown or Wild rice

1 Onion

1 Pepper

Good handful or two of frozen petit pois

Good handful or two of frozen or fresh sweetcorn

1/2 tsp paprika

Little oil to cook

Chop the onion and pepper. Using a large wok or frying pan heat a little oil and then add the onions and brown gently, add in the peppers. Slice the sausages and then add in and brown off too. Once browned add the rice and paprika and mix well. Cook for a minute and then throw the petit pois and sweetcorn in. Stir well and keep cooking for a couple of minutes until everything is cooked through. Serve!

Recipes

Green Goodness Protein Smoothie

January 31, 2018January 31, 2018 Dr Nancy P

Starting today with this delicious, fully loaded, green glass of wonderfulness!

If you’re worried about the kale and spinach – don’t be – you can’t really taste them. They just give the smoothie a lovely freshness and of course are packed full of fab nutrients.

I made up a batch of smoothie to last a couple of days so this will serve 2 – 4.

You will need:

3 bananas

2 cups of Almond/Soya milk

4 Tbsp Vanilla protein powder (I use About time vegan protein powder)

generous handful of Spinach

generous handful of Kale

handful raw Cashews

1 Tbsp Cashew butter (just to add a little extra creaminess but you could just add more cashews)

1 cup Ice

Optional – a drizzle of coconut syrup if you need it

Blend in a high speed blender and serve!

Recipes

The Ultimate Breakfast Smoothie

January 31, 2018January 31, 2018 Dr Nancy P

This is my go-to breakfast smoothie almost every day. It’s full of goodness and absolutely delicious. It’s so important to have breakfast but sometimes it’s hard to eat a big meal early in the morning, especially if you workout early. This smoothie is perfect pre-workout fuel – light enough to make sure you don’t feel sick but satisfying enough to keep you going. It’s great to grab on the go too. The protein powder keeps you full and the L-glutamine is great for muscle recovery.

You can change things around with this – use different nut butters if you like, add other bits and bobs eg frozen berries, guarana, chilli powder, chia seeds etc but this is my favourite base.

This mixture usually makes 2 – 3 shakes and it’s fine in the fridge for a few days.

You will need:

2 cups non-dairy milk (almond, soya, oat etc)

2 large or 3 medium Bananas

1 tbsp Cashew nut butter

4 scoops of Protein Powder (I use About time Vegan Protein powder but you can use any you like)

2 scoops L-glutamine powder (optional but good for muscle recovery – I use Myprotein L-glutamine powder)

2 tsp ground Cinnamon

2 tsp Coffee (decaf or caffeinated – your choice)

1 – 2 tbsp raw Cacao powder

1 cup Ice

Sprinkling of Chia seeds

Put all the ingredients in to a blender and blend until smooth.

Pour into glasses and sprinkle the chia seeds over or pour into protein shakers and pop in the fridge if not drinking immediately. Enjoy!