EAT CLEAN AND LEAN !!!

TUNA STEAK, RED QUINOA AND SPINACH

http://fitnessontoast.com/2013/02/10/eat-clean-and-lean/

 

Eat Clean & Lean

This is one of my absolute favourite meals – it’s outrageously easy, nutritious and naturally tasty! After eating it, I feel comfortably full (& don’t get hungry all afternoon), whilst still feeling healthy and light. It’s what I like to call ‘clean eating’ – cutting out all the unnecessary processed / fast junk and instead, sticking to fresh, natural, high quality foods that are close to their original state (think fruits, vegetables, whole grains and lean proteins). Trust me this dish really doesn’t need any added (calorific) sauces, it has so much organic flavour! When preparing clean food try to stick to steaming, boiling, baking and grilling.

The ingredients ???

1) Wild Tuna is a naturally rich source of lean protein (c. 25g of protein per 100g), and has very low saturated fat content especially when compared to red meat (& horse meat!). It also contains healthy omega-3 fatty acids, iron, potassium, zinc, vitamins B12 & B3 and other essential fats

2) Introducing Red Quinoa, remarkably similar to regular quinoa (creamy coloured), but there are a few small differences. Red quinoa is slightly higher in carbohydrates but lower in fat than white quinoa. White quinoa is also higher in fibre and slightly higher in protein. Texture & taste-wise, the red quinoa keeps more of its structure when boiled and has a little more flavour to it, I think. Red quinoa (great for veggies) provides all 9 essential amino acids (so it’s a complete protein), whilst being gluten-free, cholesterol-free and very low in sodium. It’s also rich in magnesium (for energy release & good circulation) and phosphorus too (for cell repair and energy storage). For reference – 1/3 cup (c. 60g) of cooked quinoa has c. 160 calories, 2.5g of fat (zero saturated), 3g of fiber and a chunky 6g of protein!

3) Spinach – what doesn’t it contain? This wonder-leaf is just chocca with goodness. It’s a great source of protein, it contains plenty of magnesium, folate, vitamin A, vitamin K, manganese, iron, vitamin B2, calcium, vitamin C, potassium, and vitamin B6. It also contains vitamin E, zinc, dietary fibre, copper and phosphorus. And it’s full of selenium, niacin, and omega-3 fatty acids. That all means; immune boosting, bone strengthening, vision-improving, blood circulation-enhancing goodness, and much more!

Conclusion? Overall this dish is very rich in high-quality protein, boasts a low carbohydrate content and offers the body plenty of vitamins and minerals – a great way to fuel muscles after a workout! Not too shabby 😉

The instructions ???

1) Wild TunaSteak: super-heat the griddle so that when you put the Tuna Steak on, it is etched with the telltale lines. Sear each side for max 20 seconds to create the perfect medium-rare steak.

2) Red Quinoa: Boil 160grams for 20 minutes, then drain, and flush with hot water to cleanse.

3) Spinach: Wash the leaves in fresh cold water and drain.

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