Banana, mango and pineapple power smoothie

Medium G.I. power drink

The marriage of mango, banana, pineapple and lime is one which really is made in heaven. Not only does it conjure up images of tropical beaches, it also provides a hefty portion of beta-carotene, folic acid, fibre, vitamins B, C and E and essential minerals. The skimmed milk also adds protein and calcium.  

For peak health and vitality, this smoothie will give you that extra zest for life.

Method

1. Crush the ice cubes in the blender and then add the rest of the ingredients.

2. Blend until smooth.

3. If the smoothie is too thick, add a little more cold milk.

Ingredients

• Flesh of 1 ripe mango, chopped
• ½ fresh pineapple, peeled, cored and chopped
• 1 small banana or ½ large banana, chopped
• Juice of ½-1 lime (according to taste)
• 150ml skimmed milk
• 8 ice cubes

Vital Statistics

Serves: 2 x 200ml glasses
Preparation: 5 minutes
Cooking: N/A
Difficulty: Easy
Good for: A low to medium G.I. power drink, full of essential vitamins and minerals, which will keep you alert and full of energy for hours

Calories (kcal): 177.8
Protein (g): 3.8
Carbs (g): 39.5
Fat (g): 0.6
Fiber (g): 5.2

http://www.realbuzz.com/articles/banana-mango-and-pineapple-power-smoothie/

Beetroot, apple, carrot and watercress iron boost

Iron boost juice drink

This juice gives you a real boost of iron, folic acid, essential minerals and anti-oxidants. What is more, the vitamin C in the vegetables and the apple juice help your body to absorb the iron. The watercress adds a lovely spicy, peppery taste and balances really well with the sweetness of the carrot and beetroot.

You might find the purple color of the juice a little unusual, but latest research suggests that purple foods such as beetroot can protect you against heart disease, strokes, cancer and Alzheimer's disease. Give it a go, you'll be pleasantly surprised ...

Method

1. Chop the carrot and the beetroot into small cubes and put in a blender with the liquid and the ice cubes.

2. Blend for a minute. Add the watercress and blend again until the mixture is really smooth.

3. Add a pinch of salt and some black pepper. Strain the juice through a tea strainer or colander.

Ingredients

• 1 small cooked beetroot (about 50g)
• 1 large carrot
• Handful of watercress (remove any thick stalks)
• 150ml apple juice
• 100ml water
• 4-5 ice cubes

Vital Statistics

Serves: 2 x 150ml glasses
Preparation: 5 minutes
Cooking: N/A
Difficulty: Easy
Good for: Delicious, fresh tasting juice to give you a real boost if you are feeling low or under the weather, brimming with vitamins, iron and disease-fighting nutrients

Calories (kcal): 52.4
Protein (g): 1
Carbs (g): 11.3
Fat (g): 0.4
Fiber (g): 1.4

http://www.realbuzz.com/articles/beetroot-apple-carrot-and-watercress-iron-boost/

The Queen of Fruits - Mangosteen Fruit

Southeast Asia for the longest time has revered Mangosteen for the unique flavor it has as well as the suggestion that it can actually promote good health. The most amazing thing about this fruit is that the entire fruit is used especially, the rind which is xanthone packed. It acquired the name "the queen of fruits" as a result of Queen Victoria fetish for the fruit. She would offer knighthood to anyone who managed to bring the fruit to her in its prime condition. However, no one ever succeeded because of preservation issues considering the long journey the fruit had to take. The admirable quest of the queen gave this fruit this title and it has stuck to date. The fruit is now grown in different parts of the world and it is gaining popularity.

The Mangosteen Fruit Juice

The mangosteen fruit is usually eaten as a fruit for dessert. It is also made into jams which can be enjoyed with different kinds of breads and foods too. The one thing that is becoming too popular, however is mangosteen juice. There is a health drink known as xango juice and one that has created a whole new way of enjoying the fruit. The juice is not only made to be enjoyed, but also as a supplement. The fruit is packed with lots of minerals, compounds and nutrients hence the reason as to why it used to make the juices. Besides enjoying the popular xango juice, individuals can also make their own juice at home using this fruit.

Materials

To make delicious mangosteen juice that you can enjoy at home, you will need

2 pieces of the fruit
Honey
200ml of water
Sugar (optional)
Start by choosing the best mangosteen fruits that you can find. They should be ripe enough and free from any dirt. Clean the fruits in readiness for the juice preparation. Make sure that the fruit is well cleaned before opening it. You can easily use a knife to open the fruit to reach to the flesh inside it. Remove the contents inside the fruit. This should be done with care to make sure that the outer skin does not come in contact with the fruit flesh. This is because it can be very bitter and can give the juice a taste that is not too pleasant. Take the mangosteen fruit peel and the contents inside into a blender before then adding a little honey, water and some sugar. The sugar is however optional; it will be better to blend the juice without the sugar. Blend the content until you have a smooth beverage. You can then enjoy your juice with meals or at any other given time of the day where a refreshing drink is needed.

The mangosteen fruit is a delicious fruit with a taste that is simply unique. It is tasty and can be enjoyed in lots of different ways. It is a tropical fruit with useful rind, fruit juice, fruit, bark and twig.



http://ezinearticles.com/?The-Queen-of-Fruits---Mangosteen-Fruit&id=8736347

Date and walnut breakfast muffins with cinnamon streusel

Low-fat breakfast recipe

These muffins could be filled with any variety of fruit or dried fruit and nuts. The secret is to make them quickly and to avoid over-mixing. If you do over-mix, the muffin goes rather chewy and tough, so just fold the wet ingredients into the dry until they are just combined and then pop them into the oven.

These muffins contain only a small amount of sugar. We think the dates add enough sweetness. By all means add a bit extra if you prefer a sweeter muffin with your morning cup of coffee. Wholesome and nutritious, these muffins make a great breakfast if you are 'on the go', to have as a snack before a lunchtime workout, or to serve as part of a Sunday brunch with butter and honey.

Method

1. Heat the oven to 180°C and line a muffin tray with 12 muffin cases (just 10 if you prefer big muffins).

2. Make the streusel topping: mix together the sugar, flour and cinnamon and then add the butter and rub in with your fingers until you have a crumbly mixture. Set aside to sprinkle on top before the muffins go in the oven.

3. Add the walnuts and dates and combine.

4. Break the eggs into a separate bowl and add the oil, honey, milk and yogurt.

5. Beat very lightly with a fork then pour the mixture into the bowl with the dry ingredients and combine quickly. The mixture will appear lumpy ... don't worry, just spoon it into the muffin cases, sprinkle the demerara sugar on top and pop them into the oven for 15 to 20 minutes.

6. Cool on a wire rack and eat immediately.

Ingredients

• 150g self-raising flour and 150g wholemeal self-raising flour
• 2 tsp baking powder
• 1 tsp bicarbonate of soda
• 80g soft brown sugar
• ½ tsp ginger
• ½ tsp cinnamon
• Pinch of salt
• 2 eggs
• 90ml vegetable oil
• 80ml semi-skimmed or skimmed milk
• 80ml low-fat, natural yoghurt
• 1 tbs runny honey
• 120g dates, chopped
• 75g walnuts, chopped

For the cinnamon streusel:

• 1 tbs demerara sugar
• 1 tbs flour
• ½ tsp cinnamon
• 25g butter

Vital Statistics

Serves: 12 muffins
Preparation: 5-10 minutes
Cooking: 15-20 minutes
Difficulty: Easy
Good for: Low G.I., low fat, full of antioxidants, minerals and fibre; a great excuse to eat cake for breakfast. Also useful for a quick pre-exercise energy boost, or mid-morning snack with a piece of fruit.

Calories (kcal): 166.4
Protein (g): 3.2
Carbs (g): 16.3
Fat (g): 9.8
Fiber (g): 1.1

http://www.realbuzz.com/articles/date-and-walnut-breakfast-muffins-with-cinnamon-streusel/

Eggs Florentine

Nutritious, high-protein brunch option

For some reason spinach and eggs make the most delicious combination. Eggs Florentine is traditionally covered with a double cream or a Mornay sauce. This lighter, lower fat version uses crème fraîche, and as a breakfast dish, is a little easier on the stomach.

Although this dish looks really elegant, it only takes minutes to prepare. Pop it in the oven and sit and read the Sunday paper for 10 minutes while it is cooking. Scoop up the juices with some wholemeal or granary toast. Drink a glass of freshly squeezed orange juice with it to get the full benefit of the iron from the spinach, as vitamin C really helps your body absorb iron.

Method

1. Preheat the oven to 180°C.

2. Wash the spinach and put it into a saucepan with a knob of butter, a pinch of salt, some pepper and some grated nutmeg. Cover the pan and cook on a medium heat, stirring once or twice, until the spinach is wilted. Drain off any excess water.

3. Put the spinach into two ramekins (small glazed serving bowls), make a well in the center and carefully break an egg into each one.

4. Put a dollop of crème fraîche on top of the egg and then grate over some parmesan.

5. Pop the two ramekins into the oven and cook for 10 to 15 minutes, until the egg white starts to turn white and looks like it is just cooked. It keeps cooking for some time after it has come out of the oven and if you cook it too much the egg will overcook and go rubbery.

6. Grind some black pepper over the eggs and serve immediately with some hot wholemeal or granary toast.

Ingredients

• 300g fresh, young leaf spinach leaves
• 2 fresh, good quality free-range eggs
• 1 tbs crème fraîche, full or half-fat
• ½ tsp freshly grated nutmeg
• Pinch of salt
• Plenty of black pepper
• Parmesan cheese, grated

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: 10-15 minutes
Difficulty: Easy
Good for: Nutritious, sustaining Sunday brunch, high in protein and essential vitamins and minerals including iron

Calories (kcal): 209.9
Protein (g): 14.3
Carbs (g): 6.3
Fat (g): 14.2
Fiber (g): 3

http://www.realbuzz.com/articles/eggs-florentine/

Frisee salad with oven-roasted walnuts, Parma ham and buffalo mozzarella

Healthy meal high in omega-3 for a balanced diet

An ideal simple and delicious midweek treat, this salad is packed with flavor and nutrition and is substantial enough for a main meal. Walnuts are a great superfood, high in omega-3 fatty acids* and antioxidants; the tomatoes are a rich source of vitamins and antioxidants and of course, the Parma ham and mozzarella add both flavor and protein.

Cracking walnuts is quite a therapeutic exercise, but it is much easier and just as healthy to buy them ready-shelled.  

You will really notice the difference if you focus on quality ingredients for this salad — buy buffalo mozzarella rather than standard mozzarella and use nice tasty vine tomatoes. Mop up the juices with some crusty fresh multi-grain bread.

* Said to reduce susceptibility to cardiovascular disease and to improve brain power and concentration

Method

1. Mix up the dressing in a nice big salad bowl.

2. Turn oven on to 180˚C, arrange the Parma Ham and the baguette slices on a baking tray, drizzle with olive oil and cook in the oven until the bread is golden and the ham is crispy.

3. Bake the walnuts on a separate baking tray for 5 minutes (watch you don't burn them, it is very easy to do ...)

4. Meanwhile, wash the frisee lettuce (Any good quality fresh, crisp, green lettuce, like a cos, would be okay) and remove any tough outer leaves. Shake off the excess water and pull the leaves apart with your fingers. Pile into the salad bowl.

5. Slice the tomatoes and arrange them on top of the lettuce. Break the mozzarella into rough lumps and add to the salad.

6. Top with the walnuts, Parma ham, the parsley and the croutons.

7. Serve straight away. Don't forget to mix in the dressing at the last moment.

Ingredients

• 1 frisee lettuce
• Large handful of shelled walnuts
• 2-3 medium vine tomatoes
• 4 slices Parma ham
• Pack of buffalo mozzarella
• Handful of flat-leaved parsley
• 6 slices of French baguette or ciabatta (optional)

For the dressing:

• 1 tsp Dijon mustard
• ½ tbsp good quality Balsamic vinegar
• Squeeze of lemon juice
• 2 tbs fruity olive oil
• Small clove garlic, crushed
• Salt and pepper

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 5 minutes
Difficulty: Very easy
Good for: A healthy, balanced, light supper

Calories (kcal): 351.9
Protein (g): 33.7
Carbs (g): 33.7
Fat (g): 17.2
Fiber (g): 3.1

http://www.realbuzz.com/articles/frisee-salad-with-oven-roasted-walnuts-parma-ham-and-buffalo-mozzarella/

Griddled tuna steak on a bed of spiced cranberry couscous with mango and avocado salsa

Healthy, low-fat recipe for a training diet

This meal just oozes flavor. It is packed with nutritional value and is equally good either before or after a workout. The salsa contains a wide variety of vitamins and the couscous is a good low-fat, medium G.I. carbohydrate. It goes without saying that fresh tuna is one of the better sources of omega-3 fatty acids — good for your heart and good for your brain.

Method

1. Prepare the salsa: combine all the ingredients, season and refrigerate.

2. Turn on the griddle and leave it to get really hot.

3. Prepare the couscous: add a drop of olive oil and about 150ml stock (check pack for exact amount — an approximate measure is an equal volume of liquid to couscous), stir and leave for 5 minutes. In a separate dish, pour boiling water on the cranberries and leave for a few minutes to soften. Strain and stir into the couscous when it is ready, fluffing it up gently with a fork. Add the spices and season couscous according to taste.

4. When the griddle is smoking hot, season the tuna steaks with salt and black pepper, brush with a little oil and then place on the griddle for about 2 minutes each side, less if they are not very thick. They need to be pink in the middle or they will be tough. Give the steaks a squeeze of lemon or lime juice, season with more salt and pepper and serve on individual plates with the couscous and the salsa.

Ingredients

• 2 fresh tuna steaks

For the salsa:

• 1 mango (not too ripe), cut into small cubes
• 1 avocado (not too ripe), cut into small cubes
• Handful of cherry tomatoes, cut into quarters
• 1 shallot, very finely chopped
• Bunch of mint, roughly chopped (25g or large handful)
• Bunch of coriander, roughly chopped (25g or large handful)
• ½ tsp ground cumin
• Pinch of chilli powder
• ½ tsp coriander seed, crushed in pestle and mortar
• Juice of 1 lime
• ½ tbs extra virgin olive oil

For the couscous:

• 125g couscous
• ½ tsp ground cumin
• ½ tsp ground coriander
• Stock
• Small pack dried cranberries (optional)

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: 20 minutes
Difficulty: Relatively easy
Good for: Excellent balanced, healthy low-fat meal, good for training but equally good enough for a summer supper party

Calories (kcal): 763.8
Protein (g): 67.2
Carbs (g): 69.7
Fat (g): 25.9
Fiber (g): 12.5

http://www.realbuzz.com/articles/griddled-tuna-steak-on-a-bed-of-spiced-cranberry-couscous-with-mango-and-avocado-salsa/

Quick seafood paella

Healthy, balanced recipe for energy recovery

This delicious Spanish paella is very easy to make, excellent for training and is a complete balanced meal in one dish. If you can't get to the fish shop you can use frozen seafood quite successfully, just use what is available. Spanish paella rice is a short-grain rice, which is a relatively high G.I. carbohydrate. This means that it is digested quickly into your system and therefore very good to eat if you have just had an intensive workout as it will help your muscles recover as quickly as possible.

To make this dish more suitable for endurance, just use low G.I. rice, like Basmati instead and add a can of chickpeas or butter beans at stage 4 of the cooking.

Method

1. Season the chicken and then brown it in some oil in a large pan. Remove the chicken pieces and then add the onion, bay leaf and red pepper. Sauté gently until the onion is golden.

2. Add the garlic, paprika, cayenne pepper and sugocasa (a tin of tomatoes will do instead) and cook for a couple of minutes to release the aromas.

3. Add the rice and stir around so that the rice is nice and glossy. Add the hot stock (include glass of dry white wine if you like), the chicken and the chorizo, stir and cook gently, uncovered, without stirring, for 10 minutes. Shake the pan every now and then to stop the rice sticking.

4. Taste for seasoning — depending on the saltiness of your stock, you may need to add some salt. Stir in the peas, the mussels and cook for about another 10 minutes, without stirring, until the rice is cooked and the mussels have opened. You may need to add a little extra stock.

5. Heat 1 tbs of oil in a separate pan and quickly fry the prawns and squid. Add this to the paella, scraping out any juices. Add the parsley, leave the paella to rest for a couple of minutes and place the pan on the center of the table to serve with some lemon wedges to squeeze over.

6. This tastes good with a green salad.

Ingredients

• 2 free-range chicken thighs, on the bone
• 80g chorizo (spicy if possible, cut into large chunks)
• 200g Spanish paella rice
• ½ litre hot chicken stock with a pinch saffron
• 1 small onion, sliced
• 1 bay leaf
• 2 cloves garlic, crushed
• 1 tsp paprika (preferably Spanish smoked paprika)
• ¼ tsp cayenne pepper
• ½ jar sugocasa
• 8 large prawns in their shells
• 8 mussels, cleaned (wash under cold water; pull out the beard and discard any that do not close when you handle them)
• 150g squid, cleaned and sliced
• Handful of flat-leaf parsley
• Handful of frozen petit-pois or peas
• Lemon wedges

Vital Statistics

Serves: 2
Preparation: 15 minutes
Cooking: 25 minutes
Difficulty: Relatively easy
Good for: Recovery (if paella rice is used). Good balance of carbohydrate, protein, iron, vitmains and other minerals

Calories (kcal): 933.5
Protein (g): 76.8
Carbs (g): 89.2
Fat (g): 29.8
Fiber (g): 9.3

Warm salad of seared tuna with white beans

Healthy, balanced recipe for summer training

Fresh tuna is really delicious and is particularly high in omega-3 fatty acids, vitamins, protein and minerals. In fact, it is so good for you, it would be impossible to list all the reasons why in a small space ... It is very important to buy it really fresh and use it on the day you buy it. Also, don't overcook it as it will turn into a tasteless rubber lump! Wait until the pan is really, really hot and just sear it on both sides for a minute or so. If you can't get hold of fresh tuna, a piece of salmon filet is a good alternative.

Also the white beans are good for endurance and are a nice alternative low G.I. carbohydrate to rice and pasta. They are also a good source of fiber, protein, potassium, iron and other minerals ... we really should eat them more often.

Method

1. Sauté the pancetta gently in a little oil for 5 minutes until cooked. Add the garlic, white butter beans (dried butter beans are even better, soaked overnight and cooked according to pack instructions), tomatoes (use fresh tomatoes as an alternative), lemon juice and half of the parsley and heat through. Season with salt and pepper.

2. Make the dressing by mixing together the balsamic vinegar, olive oil, the preserved lemon the rest of the parsley, salt, pepper and the preserved lemon brine (1 tsp) to taste. Arrange the rocket and or or spinach on four plates (it looks good in really large flat-bottomed pasta bowls) and spoon a little on the white bean mixture.

3. Lightly brush the tuna with oil and heat the griddle pan or frying pan. When it is really hot, fry the steaks for a couple of minutes on each side. Don't overcook them. They should be pink inside and they will continue to cook slightly after you have removed them from the pan.

4. Place a steak on top of each bed of white beans and generously drizzle over the dressing.

Ingredients

• 2 thick tuna steaks
• 1 tin butter beans
• ½ pack of pancetta cubes
• 1 clove garlic, crushed
• Handful fresh chopped parsley
• 1 preserved lemon, sliced very finely, pulp removed, plus a little of the brine for the dressing
• Bunch of rocket and or spinach
• 1 tbs extra virgin olive oil for the bean mixture, plus 2 tbsp for the dressing
• 2 sun-dried tomatoes, chopped
• Salt and pepper to taste
• 1 tbs lemon juice
• 1 tbs balsamic vinegar

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 10 minutes
Difficulty: Easy
Good for: Healthy balanced meal for summer training, high in omega-3 fatty acids, vitamins, protein, minerals and low G.I. carbohydrate

Calories (kcal): 525.5
Protein (g): 42.3
Carbs (g): 15.3
Fat (g): 32.9
Fiber (g): 5.1

http://www.realbuzz.com/articles/warm-salad-of-seared-tuna-with-white-beans/

Devilled tomatoes on toast

Nutritious low G.I. breakfast

This is a really satisfying breakfast ... and quick to prepare. The tomatoes and the wholemeal toast have a really low G.I. and so will release energy to your bloodstream slowly and gradually; the tomatoes are brimming with nutrients, including vitamin C, vitamin A and B and minerals such as niacin, riboflavin, magnesium, phosphorous and calcium. They are also a good source of fiber and the antioxidant lycopene (good for fighting disease).

You can play around with the ingredients to make the tomatoes as hot and spicy as you fancy, but this is how we like it ...

Method

1. Heat the grill so that it is hot.

2. Place the tomatoes stem up and cut them in half horizontally.

3. In a bowl, mix together the butter, cayenne, Worcester sauce, vinegar, mustard and salt and pepper.

4. Put the tomatoes on a baking sheet, cut side up, and pop a knob of butter mixture on each tomato half. Pour over any excess juice.

5. Sprinkle the sugar over the tomatoes.

6. Place under the grill for about 10 minutes until golden.

7. Meanwhile make your toast.

8. Place four tomato halves onto each slice of toast. Scrape any excess juices from the pan and pour over the tomatoes. Eat immediately.

Ingredients

• 4 good quality tomatoes (preferably on the vine), halved
• ¼ tsp cayenne pepper
• 1 tsp English mustard
• 1 tbs Worcester sauce
• 1 tsp cider vinegar
• 20g softened butter
• ½ tsp sugar
• Salt and black pepper
• 2 slices good quality wholemeal bread to toast

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 10 minutes
Difficulty: Easy
Good for: Low G.I. nutritious breakfast which will keep you sustained until lunchtime

Calories (kcal): 207.5
Protein (g): 5.5
Carbs (g): 20.6
Fat (g): 11.7
Fiber (g): 3.2

http://www.realbuzz.com/articles/devilled-tomatoes-on-toast/