Ingredients 8 crispy corn taco shellsFor the salmon2 sushi-grade skinless salmon fillets (about 250g), cut into 1cm cubes (ask your fishmonger)2 tbsp soy sauce2 tbsp Yuzu juice or lime juice1 tsp sesame oil3 leaves of romain or cos lettuce, chopped finely julienne stylenori seaweed, sliced, to serveFor the prawns1 tsp olive oil1 crushed garlic1 tsp crushed ginger3 spring onions, sliced, plus extra to serve1⁄2 tsp finely […]
Ingredients 2 tbsp cold-pressed rapeseed oil1 onion, halved and thinly sliced1 large red pepper, deseeded and chopped1 courgette (200g), thickly sliced2 tomatoes, chopped (150g)2 large garlic clove, finely grated1 tbsp cider vinegar (optional)2 tsp vegetable bouillon powder2 skinless hake fillets (pack size 240g)150g pack ready-cooked mussels (not in shells)60g peeled prawnslarge handful of parsley, chopped Method STEP 1Heat the oil in a wide non-stick pan with a tight-fitting lid. Fry the […]
INGREDIENTS 1 large fish fillet (Any fillet is great!)1 large carrot, sliced2 small peppers, red and green, cut in strips1 medium zucchini, sliced1 large tomato, slicedvegetable oil1/4 teaspoon salt1/4 teaspoon ground black pepperjuice from half a lemonzest from half a lemon3-4 garlic cloves, sliced1 teaspoon basil or sundried tomato pesto INSTRUCTIONS Preheat oven to 180 […]
INGREDIENTS 2 tbsp. olive oil2 scallions, thinly sliced300g fresh baby spinach (or 300g pack of frozen chopped spinach, thawed and squeezed dry)8 large egg whites1 cup cherry tomatoes, halvedBasil leaves for garnishOlive oil for garnish INSTRUCTIONS Heat the oil in a pan on medium heat.Sauté the scallions until tender in the panAdd the cherry tomatoes and fry until […]
Serves: 4-6 INGREDIENTS METHOD:
This is a topic I almost did not want to write about. Not because I am keeping the holy grail of weight loss a secret, but because I want to save you from fads, yo-yo dieting and the psychology of being able to “lose fat fast”. The truth is there is no secret. The hard […]
INGREDIENTS 4 egg whites 1 level table spoon honey 1 cup fat free plain yoghurt 3 teaspoons corn starch 5ml vanilla essence (or vanilla extract) Handful of fresh berries of choice (if frozen, thaw first and pat-dry completely) INSTRUCTIONS Preheat oven to 180 degrees Whisk the egg whites, honey vanilla essence and corn starch together. […]
Enjoy this presentation where we teach the basics of nutriton for both on and off duty (high intensity activity). Here you will learn the uses of macro nutrients, the effects of technical foods and how to avoid post-meal dips in concentration. https://key-nutrition.fitness/wp-content/uploads/2023/02/Masterclass.mp4
INGREDIENTS 5 large egg whites 100ml honey (A stronger honey flavour like Eucalyptus or lucerne honey works quite well) Fresh berries for garnish INSTRUCTIONS Preheat oven to180°C. Grease the interior of a 6 cup Bundt pan with cooking oil spray. Add egg whites to a large mixing bowl. Beat at highest speed with whisk attachment […]
This section is a continuation of PART 5. This last section is the trickiest. Food outings where proteins are completely lacking should ideally be kept to a minimum or at least prepared for, either before, during or after such events. We shall see just how we can prepare for such challenges. It is crucial to […]
