The humble spud may have originated in the Andes 7000 years ago, but it features heavily in today’s Swedish diet, and is a mainstay in many of the recipes in my recent book Fit In 3. When Love Potatoes reached out to ask me to craft a delicious, healthy breakfast recipe using potatoes, I was delighted to oblige, and dipped into my deep bench of spud dishes! The potato isn’t just an incredibly versatile ‘hero ingredient’ (think roasted, baked, mashed, steamed, crisped, wedged/chipped etc), but it packs significant health benefits. Each one is loaded with flavonoids and carotenoids (whose antioxidant activities to help reduce the risk of chronic diseases), vitamin B6 (to enable enzymatic reactions and promote cellular renewal, as well as the production of serotonin in the brain and healthy heart function) and a unique type of ‘resistant starch’ that may help regulate blood sugar and improve the digestive health. They’re satisfying (their latin name solanum tuberosum literally means comforting tubers!) so you stay fuller for longer, and actually contain more potassium than a banana (which helps to regulate blood pressure and protect against the likes of stroke) or indeed any other fruit or vegetable. They’re also affordable, and always on hand as they’re grown throughout the year – the leading vegetable crop in the world. This recipe is for a delicious Breakfast Potato Frittata with Mushroom, Spinach and Italian Herbs – it’s quick and easy, requiring limited kitchen skills, packs a serious nutritional punch and will keep you full until lunch time! Click MORE for the full recipe and video ‘how to’… (more…)
Posts tagged 'Lighter'
HEALTHY CAULIFLOWER PIZZA!
‘Can pizza ever be healthy?‘, you may be wondering, as I also did once upon a time. But being a normal human being, I absolutely adore the occasional pleasure of a salty, thin, crispy pizza with fresh basil and authentic Italian ingredients topping it off! However it’s a rare treat as I know a large pizza can easily amount to 1000+ calories, and relatively empty ones at that. SOLUTION TIME! Amazon challenged me to whip up something summery and healthy but with an indulgent touch, as part of their #NowItsSummer campaign, and I picked up that gauntlet with gusto; Pizza it was to be! In this post, I’ve experimented with a ‘healthier’ dough-base equivalent in the form of cauliflower and sourced my own high-quality toppings to complement it. The production process was a total blast, and the result is way tastier and easier-to-make than it sounds – plus it forms a delicious crust foundation to house the topping of your choice. For me, that’s anchovies (deliciousness plus the added benefit of some omega fatty acids and protein), some low-fat-high-protein cheese, some flax, tomatoes and veggies, some fresh basil and rocket, and we’re in business! Click MORE to get the full recipe and whip up something special for the next time you have some friends round!
HEALTHY CANAPE IDEAS!
When I started Fitness On Toast, I chose the name as a reaction to the sheer number of improvised meals served ‘on toast’ in the UK; my Personal Training clients would fill their food diaries with the likes of beans on toast, cheese on toast, eggs on toast, jam on toast… I wanted to highlight some Fitness on toast instead! However I believe it’s possible to create healthy equivalents to fuel you pre & post workout, yet still preserve the essence of that great national gastronomic heritage! I’ve been working with the UK’s number one oatcake brand, Nairns to achieve precisely that, and this post is all about my healthy canapés, which are delicious, super easy to make, and are served on their exquisite Super Seeded Organic Oatcakes. Click MORE to see my 5 healthy recipes…
COURGETTE NOODLE DISH!
Earlier, whilst I was wandering through London’s beautiful Borough Market, the inspiration for this delicious and healthy little dish hit me! As part of my partnership with bPay which I announced last week, I ventured out free from the shackles of a bulky wallet (& bag in which to store it!) armed only with my bPay devices. A great way for me to buy fresh ingredients from some of the cute little independent stalls I like to visit in Borough. My favourite component of this recipe? The noodles are made from ‘spiralised’ courgette, and contain 5x less carbohydrate than their ‘pasta’ big brother, with just 20 calories per cup, and super immune boosting levels of Vitamin C – whilst being no less filling! Click MORE to get the full recipe, and discover the images from my trip to this gem of a market!
DELICIOUS HEALTHY DESSERTS? CHIAS TO THAT !!!
This post details 3 of my favourite interpretations of the ever-elusive ‘healthy dessert’. Whilst chia seeds have been milling around since the days of the Aztec Empire some 450 years back, only recently have they emerged as a big piece of the ‘superfood’ jigsaw puzzle. They seem to wield diplomatic immunity over the health laws; they’re good for your heart, brain and body with seemingly no significant disbenefits. And whilst each seed is tiny, its superpowers are disproportionately sized, as if they’re some kind of ‘David & Goliath’ of the nutrition world. They boast the ability to… (more…)