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Diploma in Sports
& Exercise
Nutrition
Recipe Book
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
3 ripe bananas, medium
1 scoop vanilla casein protein powder
½ teaspoon baking powder
50g oats
1 teaspoon of coconut oil
Protein Banana Pancakes (4 servings)
Preparation
1. Blitz oats in a food processer to make a flour
2. Add bananas slowly
3. Add scoop of protein powder and baking
powder
4. Heat coconut oil in frying pan
5. Add mixture to make 4 pancakes (if mix is too
runny/too solid, either add water or protein
powder)
6. Serve with toppings of your choice
Fruit
Natural yoghurt
Cacao nibs
Honey
Calories 161 kcal
Carbohydrate 30g Sugars 11g Fibre 3.5g Fat 3g Saturated 1g Protein 8g
Bonus Points
Great breakfast option before an
early workout
Great source of slow absorbing
protein
The Numbers (1 pancake)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
80g oats/porridge
100ml full fat milk
20g goji berries
20g blueberries
30g chia seeds
Berry Seedy Porridge (1 serving)
Preparation
1. Make oats are per instructions on packet
Use 100ml of milk in place of water if
specified
2. Add berries and seeds
A whole host of healthy options can be
used to spice up porridge/oats:
o Crushed nuts
o Peanut butter
o Scoop of flavoured protein powder
o Honey
o Banana
Calories 546 kcal Carbohydrate 84g Sugars 12g Fibre 17g Fat 17g Saturated 3g Protein 16g
Bonus Points
Great breakfast option before a
competition
Great source of plant based iron
The Numbers (1 serving)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
2 Tbsp. olive oil 500 g minced beef 1 onion, finely diced 2 cloves of garlic, crushed 2 bell peppers, chopped 2 Tbsp. cumin 1 Tbsp. cinnamon 1 Tbsp. paprika 1 small red chilli 500 g tomatoes, chopped 400 g kidney beans Juice of 1 lime 1 Tbsp. honey
Chilli Con Carne (6 servings)
Preparation
1. Sauté the onions on medium-high heat for
10 minutes before adding garlic and
peppers
2. Add in meat and spices (cumin, cinnamon
and paprika).
3. Cook until meat is brown, and then add in
chopped tomatoes.
4. Simmer for 20 minutes.
5. Add in juice of lime and kidney beans, and
simmer for another 5 minutes.
6. Add in honey.
7. Serve with wholegrain rice
Calories 339 kcal Carbohydrate 23g Sugars 12g Fibre 9g Fat 13g Saturated 4g Protein 27g
Bonus Points
Excellent source of protein
Extra portions can be frozen
Great recovery meal
The Numbers (1 portion)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
2 Teaspoons coconut oil 500 g potatoes 1 onion, finely diced
1 med turnip 3 medium carrots 150 veg stock 200 tub Philadelphia garlic and herbs 650g skinless, boneless cod, cut into large chunks 100g cooked peeled prawns 150g frozen peas
Fish Pie (4 servings)
Preparation
1. Cook the potatoes and turnip in boiling water until
tender (about 20 minutes).
2. Preheat the oven to 190C/gas 5/fan 170C.
3. While the potatoes and turnip cook, put the soft
cheese and stock into a large saucepan and heat
gently, stirring with a wooden spoon, until blended
and smooth.
4. Stir the fish into the sauce with the prawns. Season
with some pepper.
5. Tip the mixture into a baking dish. Drain the
potatoes and swede, mash them well and season
with black pepper.
6. Spoon the mash over the fish to cover it completely.
7. Bake for 25-30 minutes until piping hot, then
transfer to a hot grill for a few minutes to brown the
top.
Calories 567 kcal
Carbohydrate 45g Sugars 11g Fibre 7g Fat 16g Saturated 8g Protein 41g
Bonus Points
Excellent source of protein
Excellent source of vit A & C
Good recovery meal
The Numbers (1 portion)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
2 tablespoons of honey
1 clove of garlic
1-inch cube of ginger
3 salmon fillets (100g each)
1 lime
5 tablespoons of dark soy
sauce
Teriyaki Salmon (3 servings)
Preparation
1. Preheat the oven
2. Finely chop a clove of garlic
3. Finely chop about an inch cube of the ginger
4. Squeeze the juice of a lime into a bowl. Grate the zest into the
bowl as well.
5. Heat 1 teaspoon of coconut oil in a small saucepan
6. Fry the ginger and garlic for about 3 mins (keep moving them
about with a wooden spoon)
7. Add the juice and zest of the lime to the pan with 5 tablespoons
of the soy sauce and 2 tablespoons of honey
8. Stir the sauce until it thickens and becomes sticky
9. In a frying pan sear the salmon on each side (this is literally frying
it on both sides for 2 mins each side)
10. Place the salmon in an oven dish and spoon the sauce over the
top equally between the 3 fillets
11. Bake for 15 mins
12. Serve with veg and quinoa/cauliflower rice
Calories 190kcal
Carbohydrate 12g Sugars 10g Fibre 0g Fat 8g Saturated 5g Protein 20g
Bonus Points
Healthy omega 3 fatty acids
Great source of protein
The Numbers (1 portion)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
500g chicken fillets
½ lemon
60 mls of chicken stock (made with ¼
stock cube)
1.5 tablespoons reduced-sodium soy
sauce
1 teaspoon coconut oil
500g chicken fillets cubed
150gmushrooms, halved or quartered
150g diagonally sliced carrots, (1/4
inch thick)
100g mangetout
100g baby sweetcorn
4 scallions, cut into 1-inch pieces,
white and green parts divided
3 cloves chopped garlic
Chicken Stir Fry (4 servings)
Preparation
1. Grate 1 teaspoon lemon zest and set aside.
2. Juice the lemon and whisk 3 tablespoons of the juice
with broth, soy sauce in a small bowl
3. Heat oil in a large frying pan over medium-high heat.
4. Add chicken and cook, stirring occasionally, until just
cooked through, 4 to 5 minutes.
5. Transfer to a plate with tongs.
6. Add mushrooms and carrots to the pan and cook until
the carrots are just tender, about 5 minutes.
7. Add scallion whites, garlic and the reserved lemon zest.
8. Cook, stirring, until fragrant, 30 seconds.
9. Whisk the broth mixture and add to the pan; cook,
stirring, until thickened, 2 to 3 minutes.
10. Add scallion greens and the chicken and any
accumulated juices; cook, stirring, until heated through,
1 to 2 minutes.
Calories 226 kcal Carbohydrate 10g Sugars 3g Fibre 2g Fat 3g Saturated 1g Protein 42g
Bonus Points
Good low carb option
Very easy to make
Great protein based meal
The Numbers (1 portion)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
1 garlic clove, crushed
2 medium carrots
2 tablespoons paprika
400g crushed tomatoes
150ml chicken stock
2x400g tins of butter beans
150g frozen peas
4 chicken fillets
2 teaspoons coconut oil
2 peppers, chopped
1 onion, finely diced
Chicken, Bean & Quinoa Bake (4 servings)
Preparation
1. Heat oven to 180C/160C fan/gas 4/360F
2. Chop onion, garlic, &, peppers
3. Heat 1 tsp of coconut oil in a large saucepan
4. Ass onion, carrots and peppers, fry for 5 mins
5. Stir in tin of tomatoes, stock & 2 tins of butter
beans, season well
6. Bring to boil, put in chicken breasts into sauce
7. Ass the peas
8. Transfer all food in the saucepan into a casserole
dish
9. Cover with a tight fitting lid and put into over for 45
mins
10. Boil 120g of quinoa for 12 mins
11. Serve one potion of bake with 1 portion quinoa
12. Freeze any uneaten potions for future
Calories 428 kcal Carbohydrate 52g Sugars 12g Fibre 20g Fat 2g Saturated 0g Protein 42g
Bonus Points
Total daily vit C needs
Excellent recovery meal
Can be made in bulk
The Numbers (1 portion)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Pistachio Crusted Salmon (1 serving)
Ingredients Preparation
30g pistachio Nuts
½ teaspoon honey
½ teaspoon extra virgin olive oil
1 salmon darn/fillet (approx.
100g)
100g sweet potato
½ teaspoon of paprika
½ teaspoon coconut oil
80g broccoli
Squeeze of lemon juice
Salt & pepper to season
1. Heat oven to 180C/160C fan/365/gas 4
2. Peel sweet potato and cut into cubes
3. Drizzle with coconut oil and paprika, put into
oven
4. Shell and roughly chop nuts, add to bowl
with lemon juice, olive oil & seasoning
5. Mix well
6. Place salmon in aluminium foil in a baking
tray, spoon mix over fish
7. Check on sweet potato when you are placing
fish in oven
8. Bake fish for 20 mins or until cooked through
9. 5 mins from taking fish out of oven steam
broccoli
The Numbers (1 portion)
Calories 555 kcal
Carbohydrate 36g Sugars 8g Fibre 8g Fat 34g Saturated 8g Protein 29g
Bonus Points
High in healthy fats
Quick prep & cooking time
Great for a low carbohydrate day
Great source of Vitamins C & A
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Two Potato Hash with Salsa, Avocado & Eggs
(1 serving)
Ingredients Preparation
2 eggs, poached
300f white potatoes
235g sweet potato
40g cherry tomatoes
½ medium avocado
½ small red onion
½ tsp. salt & pepper
2 tsp coconut oil
1 lime (juiced)
1 tsp extra virgin olive oil
1 garlic clove, crushed
1. Grate all potatoes
2. Finely chop onions and mix into potato –
season
3. Heat 1 tsp of coconut oil in a large pan
4. Cook hash mix and press into pan
5. Cook for 3 mins on both sides
6. Poach eggs
7. Mix tomato, red onion, olive oil, garlic and
season well
8. Pit and chop avocado
9. Arrange as per picture or as desired
Calories 522 kcal Carbohydrate 62g Sugars 10g Fibre 22g Fat 26g Saturated 8g Protein 14g
Bonus Points
High in good carbohydrates
Great pre-workout meal
Good source of healthy fats
High in fibre
The Numbers (1 portion)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
1 red pepper
1 medium courgette
100g cherry tomatoes
1 medium eggplant
5 cloves garlic, crushed
2 medium red onions
2x400g tins of chopped tomatoes
2x400g tins of chickpeas
200g spinach, wilted
200g whole-wheat lasagne sheets
2x125g mozzarella balls, sliced thinly
100g fresh parmesan, grated
200ml crème fraiche
Salt & pepper to season
1 tablespoon dried oregano
2 tablespoons smoked paprika
1 tablespoon coconut oil
Preparation
1. Heat oven to 190C/170C fan/375F/gas 5
2. Cope and place all veg (except spinach) into a deep baking
tray
3. Add paprika and melted coconut oil, season well
4. Roast for 20 mins
5. Stir in chickpeas, chopped tomatoes and oregano
6. Roast for 10 mins, stir twice
7. Wilt spinach during these 10 mins and then add to baking
dish
8. Cook lasagne sheets for 7 mins in boiling water
9. In a lasagne dish (medium sized rectangular oven dish)
place 1/2 of the veg mix, then layer of lasagne sheets
(carefully) then a layer of sliced mozzarella
10. Then spoon on the second layer of the veg mix, mix the
crème fraiche and parmesan and spoon ½ of it over veg
mix, then add lasagne sheets and then the rest of the
sauce on top
11. Bake for 30 mins
The Numbers (1 portion)
Calories 431 kcal
Carbohydrate 52g Sugars 11g Fibre 12g Fat 12g Saturated 6g Protein 23g
Bonus Points
Great for a meat free option
58% of Vitamin C requirements
32% of calcium requirements
Great pre-event meal
Med-Veg Lasagne (6 servings)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
400g turkey mince
8 sun-dried tomatoes
1 sweet red pepper, coarsely
chopped
1 onion, coarsely chopped
45g pesto
One egg
Sea salt
freshly ground black pepper
Gobble Burgers (6 servings)
Preparation
1. In a large bowl, place the turkey.
2. Combine sun-dried tomatoes, red pepper, and shallot
in a food processor and pulse until finely chopped.
Add to turkey mixture.
3. Add egg and pesto to turkey and mix all ingredients
well with your hands to combine. Season with salt
and pepper.
4. Form into approx. 7 patties and refrigerate until ready
to grill.
5. Preheat grill to medium.
6. Grill burgers for approximately 5 minutes on each
side or until cooked through.
7. Freeze any extra burgers for future use
Calories 200 kcal
Carbohydrate 3g Sugars 2g Fibre 0.5g Fat 13.5g Saturated 4.3g Protein 17g
Bonus Points
Excellent source of protein
Excellent low CHO option
The Numbers (1burger)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
1 salmon fillet (approx.
100 g)
7 eggs
3 spring onions,
chopped
100 g feta, crumbled
2 handfuls baby
spinach
1 Tbsp. extra virgin
olive oil
S&S Frittata (3 servings)
Preparation
1. Bake the salmon fillet at 180°C for 25
minutes before breaking up into small
chunks.
2. Place a small non-stick oven dish or pan
containing 1 Tbsp. extra virgin olive oil in
the oven for 5 minutes in order to pre-
heat.
3. In the meantime, beat the eggs in a large
bowl and then mix in all the other
ingredients in a bowl.
4. Next, pour this egg mix into the pre-
heated dish.
5. Bake for 20 minutes and serve.
Calories 402 kcal Carbohydrate 2g Sugars 2g Fibre 2g Fat 30g Saturated 10g Protein 30g
Bonus Points
Excellent source of protein
Excellent low CHO option
High in iron
The Numbers (1 portion)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
Burgers
500 g lean beef mince
1 clove garlic, crushed
1 red onion, finely chopped
1 egg
Pinch of salt and pepper
1 teaspoon dried basil
1 teaspoon paprika
1 Tbsp. extra virgin olive oil
Wedges
3 white potatoes
1 Tbsp. coconut oil
1 Tbsp. extra virgin olive oil
Sprinkle of sea salt
Sprinkle of cumin
Sprinkle of smoked paprika
Sprinkle o ground black pepper
Brigid’s Burger and Chips (4 servings)
Preparation
1. Beat the egg along with garlic, basil, paprika, salt and pepper.
2. In a large bowl and using your hands, add the chopped onion to
the beef mince.
3. Next, add the egg mix, mixing well using your hands and then
form into 4 burgers (quarter pounders).
4. Refrigerate for 30 minutes, and pre-heat the oven to 190°C.
5. On a baking tray greased with olive oil, cook for 20 to 30
minutes depending on how well you like your burgers done.
6. Pre-heat the oven to 200°C
7. Chop potatoes into wedges and toss in a large bowl with the
olive oil, cumin, paprika, pepper and salt.
8. Spread the slices evenly over a baking tray greased with coconut
oil.
9. Bake for 15 minutes, flip them over, and bake for an additional
10 minutes, or until they are golden brown.
Calories 513 kcal Carbohydrate 41g Sugars 2g Fibre 6g Fat 26g Saturated 13g Protein 30g
Bonus Points
Great for a healthy snack
Very quick & easy to make
Great for plant based protein
The Numbers (1 portion)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
2 teaspoons coconut oil
1 sweet onion, chopped
3 garlic cloves, minced
7 carrots, peeled, chopped
1 teaspoon cumin
1 teaspoon turmeric
2 teaspoon coriander
½ teaspoon paprika
¼ teaspoon cinnamon
300g red lentils
1 tin diced tomatoes
1.5L vegetable stock
Salt and pepper to taste
Carrot & Lentil Spicy Soup (4 servings)
Preparation
1. Heat 2 Tablespoons in a large pot over
medium heat. Sauté the onion and garlic until
soft. Add the carrots and sauté until carrots
are tender about 10-12 minutes.
2. Add the spices and sauté for an additional 2
minutes.
3. Add the vegetable stock, diced tomatoes and
lentils and stir to combine. Simmer on low
heat for 20 minutes, or until lentils are
tender.
4. To create a creamy soup, use a blender and
blend soup in portions or use an immersion
blender.
Calories 216 kcal Carbohydrate 36g Sugars 9g Fibre 7g Fat 3g Saturated 2g Protein 11g
Bonus Points
Great for a healthy snack
Very quick & easy to make
Great for plant based protein
The Numbers (1 portion)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
3 ripe bananas
no green on them at all!
60g Cacao powder
you can also use coco
powder but cacao would
be considered healthier
½ teaspoon baking soda
Muddy Bananas (6 servings)
Preparation
1. Heat oven to 175C/160C fan/350F/gas 4
2. Blitz the bananas until they are pureed
3. Stir in cacao/coco powder and baking soda
to banana mix
4. Place suitable size greaseproof paper into
small baking dish (press into corners)
5. Pour in mixture and shake dish so mix
spreads evenly
6. Bake for 15 mins
7. Let dish cool completely before removing
brownies
8. When brownie cake has cooled cut to 6
brownies
The Numbers (1 portion)
Calories 120 kcal Carbohydrate 18g Sugars 7g Fibre 3.5g Fat 1g Saturated 0g Protein 2.3g
Bonus Points
Great for a healthy snack
Quick prep & cooking time
Great for a sugar craving
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe
Ingredients
240g of raw shelled, peeled
peanuts
If you’re working in
cups – it’s 2 cups
2 teaspoons of salt
1 tablespoon of honey
This is optional – add
honey if you prefer a
sweeter nut butter
Peanut Butter!
Preparation
1. Heat oven to 175C/160C fan/350F/gas 4
2. Place some greaseproof paper on a
baking tray and spread out the nuts on it
3. Bake nuts for 10 mins to loosen oils
4. Place all nuts into foods processer while still
warm
5. Pulse until crumbly
6. Then blitz for at least 3 mins
7. Add salt and honey
8. Blitz for another minute until nuts are
creamy butter consistency
9. Place in airtight jar and keep in fridge
10. You can use this recipe for any kind of nut!
Calories 95 kcal Carbohydrate 4g Sugars 2g Fibre 3.5g Fat 8g Saturated 2g Protein 4g
Bonus Points
Great for a healthy snack
Very quick & easy to make
Great for plant based protein
The Numbers (1 portion)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
110 g porridge
129g peanut butter
85g honey
30g chocolate chips
2 scoops vanilla
protein powder
Laura Peanut Butter Protein Bars (10 serving)
Preparation
1. Line an 8-inch square pan with a piece of
parchment paper
2. Mix the porridge, add the peanut butter & honey
together in a large bowl and add to wet mix
3. Stir well to combine. Add the protein and mix
again.
4. If the mixture is a bit dry, add a splash of water
and mix again.
5. Press into pan and pop into the freezer.
6. After freezing the bars for about 5-10 minutes,
remove from freezer and slice into bars.
Store in the freezer for a week or longer in an air-tight
freezer bag or container
Calories 183 kcal Carbohydrate 18g Sugars 9g Fibre 2g Fat 9g Saturated 1g Protein 8g
Bonus Points
Great for post-workout
snack
Very quick & easy to make
The Numbers (1 portion)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe Ingredients
40g cashews
35g almonds
30g pumpkin seeds
150g pitted dates
1.5 tablespoons cacao
powder
20g chocolate chips
Choc-Nutty Bars (10 serving)
Preparation
1. Add all dry ingredients into food processer and process.
2. Then add dates one at a time until it comes together into a large ball.
3. If it doesn’t then add 1 tablespoon of water at time until it does.
4. Press into pan and pop into the freezer.
5. After freezing the bars for about 5-10 minutes, remove from freezer and slice into bars.
Store in the freezer for a week or longer in an air-
tight freezer bag or container
Calories 104 kcal Carbohydrate 4g Sugars 2g Fibre 3.5g Fat 8g Saturated 2g Protein 4g
Bonus Points
Great for a healthy snack
High in iron
The Numbers (1 portion)
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe
Ingredients
75 g porridge oats
1 Tbsp. milled flaxseed
1 Tbsp. ground almonds
1 Tbsp. milled chia seeds
1 tsp. baking powder
1.5 Tbsp. raisins
0.5 tsp. cinnamon
Pinch of salt
0.5 Tbsp. coconut oil
2 eggs
2 Tbsp. blueberries
1 bananas, mashed
– 0.5 tsp. vanilla essence
– 1 Tbsp. honey
Blueberry Banana Breakfast Bites (4 serving)
Preparation
1. Mix the dry ingredients in a large bowl.
2. In a blender, mix the eggs, coconut oil,
bananas, blueberries, honey and vanilla
essence until smooth.
3. Add this mix to the dry ingredients bowl
and mix well to form a wet dough.
4. Using a spoon, transfer and evenly
distribute into muffin cases in a muffin
tray.
5. Bake in an oven pre-heated to 190°C
for 30 minutes.
Calories 224 kcal
Carbohydrate 35g Sugars 10g Fibre 4g Fat 8g Saturated 2g Protein 7g
Bonus Points
Great for a healthy snack
Very quick & easy to make
Great for plant based protein
The Numbers (1 portion)