Power Lunches

Fast Food Power Lunches

This week we have included highly nutritious AND delicious recipes that can be prepared literally in minutes! Simply make sure you have all the ingredients in store – It is a good idea to make more than one serving (where appropriate) so you always have a good selection of ‘fast food’ meals to choose from. Helps to combat any boredom or temptation!

Fastfood Power Lunches

 

Power lunch

10GLs per serving

Where most fruits consist mainly of carbohydrates, avocado is predominantly made of fat. This my put you off eating avocadoes. However, avocadoes consist of healthy fats and there is nothing wrong with consuming healthy fats, infact they help with weight loss and they are necessary for a healthy and balanced lifesyle. Avocados contain a wide range of vitamins and minerals, including a high amount of potassium. Avocados actually contain more potassium than bananas, a nutrient a lot of people don’t get enough of. In addition, avocado is loaded with heart healthy monounsaturated fatty acids (healthy fats) and a lot of fibre. Tomatoes are a great source of anti oxidants and so is basil. The lemon in this recipe promotes a good gut health and the protein makes sure that you feel fuller for longer, and are less tempted to eat sweet things mid afternoon.

Ingredients:

  • 1 avocado diced
  • 2 tomatoes diced
  • 1 handful of fresh basil, chopped roughly
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Squeeze of lemon
  • Grating of parmesan cheese
  • Salt and pepper to taste
  • Cooked chicken breast or boiled egg or 100g of feta cheese

Method:

1. Mix all ingredients together

2. Serve with 3 – 4 oatcakes, 1 ryvita or a slice of rye bread

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Fast food lunches for 10GLs or less..

Super quick crunchy mixed bean salad (serves 2)

1 can mixed beans with 10 cherry tomatoes, chopped mint, cucumber, red pepper mixed together with a bag of crunchy salad leaves, balsamic vinegar and olive oil

Smoked salmon omelette (serves 1)

2 eggs and 2 slices of smoked salmon with fresh parsley or dill served with cherry tomatoes

Halloumi, Avocado and Tomato Stack (serves 1)

2 slices of Halloumi cheese with 1/2 avocado and 1 large tomato sliced, served on a bed of rocket salad and drizzled with balsamic vinegar.

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Decadent coconut seeds

Makes 8 X 5GL snacks

An easy snack to prepare for when you are out and about – makes a nice change from plain nuts or seeds.

Ingredients:

  • 1 cup linseeds
  • 1 cup sunflower seeds
  • 1 cup pumpkin seeds
  • ½ cup pine nuts
  • ½ cup sesame seeds
  • 1 cup dessicated, unsweetened, coconut
  • 1 tsp cinnamon

Method:

1. Put all the ingredients into a big frying pan until they start ‘popping’ then turn the heat down to medium

2. Keep stirring the seeds until they turn golden

If you have a really sweet tooth you can add 2 tsps Xylitol or agave syrup to the mixture halfway through cooking. This recipe is ideal as a topping for berries and plain bio live yoghurt (or soya yoghurt for those avoiding dairy) – making a great 10 GL breakfast.

 

Would you like to have access to more healthy, nutritious and delicious recipes that keep you fuller for longer, sign up to my free newsletter and you receive free recipes along with the latest news on nutrition and access to fantastic money saving deals straight to your inbox. Do you want to know more about nutritional therapy or about 4Well People, based in Ealing, West London, please contact me on 07967 639347 or email emily@4wellpeople.co.uk

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