HEALTHY RECIPES AND DISHES

Here are some of the recipes that could be very useful in any fitness plan there will also be a recommended diet weekly plan for every plan

Breakfast:

These are some healthy breakfasts that are easy to make and super for your body. If you want a special one for your plan then go to that plan.

Greek Yoghurt

  • Fresh Fruit:

    • Blueberries

    • Strawberries

    • Raspberries

    • Kiwi

    • Pineapple

    • Mango

    • Peaches

    • Oranges

    • Bananas

    • Cherries

  • Nuts:

    • Pistachios

    • Almonds

    • Walnuts

    • Pecans

    • Cashews

  • Dried Fruits and Superfoods:

    • Coconut Flakes

    • Dried Cranberries

    • Granola

    • Chia Seeds

    • Dried Apricots

    • Dates

    • Dried Cherries

Preparation:

  • Mix any ingredients into the greek yoghurt

 

Wholemeal bread/ toast

  • Turkey ham

  • Cheese

  • Avocados​

  • Chia and Berry jam

    • Homemade

    • Ingredients:

      • 20 g Chia seeds

      • 150 g of any berry or cherry

    • Preparation​
      • ​Take a bowl add 20 g of chia seeds
      • Add 4 tablespoons of water

      • Add 150 g of any berry or cherry
      • Make berries into very small pieces
      • Mix berries and water and chia seeds in a bowl

      • Cover the bowl and put into refrigerator

Scrambled Eggs small:

  • 2  eggs

  • 30 ml milk

  • Pinch of salt

  • Pinch of pepper

Scrambled Eggs big:

  • 3 eggs​

  • 45 ml milk

  • Pinch of salt

  • Pinch of pepper

  • Preparation:

    • Mix milk, eggs (the egg should be cracked and then put in egg white and yellow), salt, and pepper in bowl

    • Melt butter in pan

    • Pour mixture of milk, eggs, salt, pepper into pan

    • Cook and steer (pulling, lifting and folding) around until gold/finished

    • Serve immediately

For the Greek Yoghurt you can buy it in any supermarket and then mix any of the ingredients listed. You can mix as many ingredients as you want but do not have to many ingredients because then it might become dry. If you need any recommendations then either choose one of the ones at the bottom of this paragraph or just write what you are allergic to and we will make one for you.

Recommendation:

Very Berry:

Blueberries, strawberries, raspberries, dried cranberries, granola

Nuts:

Coconut flakes, granola, walnuts, pecans, almonds

This is a very good breakfast to have. Here are some combinations for the perfect breakfast. Here are some recommendations.

 

Recommendations:

Berry and Turkey:

Chia and berry jam and turkey ham

Put the jam on the bread/toast and then the turkey on the jam

This is a very healthy dish you can eat it for lunch as well. Here are some combinations with other foods that are delicious.

Recommendations:

Bacon and Scrambled Egg:

Make the scrambled egg and then put bacon on top and some tomatoes by the side.

Salmon and Avocado Scrambled Egg:

Make the scrambled egg then put the avocado and salmon on the side.

Cold Lunch:

Here are some healthy cold lunches to take to school or when going somewhere and not having access to a stove or oven.

Chicken Fried Rice

  • Ingredients

    • 1 cup of frozen green peas.

    • 1 cup of diced skinless and boneless chicken

    • 2 cloves of minced garlic

    • ⅔ cup of sliced divided green onions

    • 3 cups of cooked long-grain brown rice

    • 1 teaspoon of grated ginger

    • 2 large eggs lightly beaten 

    • 1  tablespoon of canola oil

    • 2 tablespoons of dark sesame oil

    • 1 cup of chopped carrot

    • 2 tablespoons of lower sodium soy sauce

    • 1 cup of coarsely chopped broccoli florets

    • ¼ teaspoon of freshly ground black pepper

    • ½ teaspoon of kosher salt

  • Preparation:

    • 1. Heat a non-stick skillet over medium heat

    • 2. Add oil and swirl to coat

    • 3. Now add carrots and broccoli and stir-fry for 3 to 4 minutes

    • 4. Now add peas, chicken, ½ cup onion, garlic, ginger and stir-fry for 3 minutes

    • 5. Add rice and cook for 3 minutes or until it is thoroughly heated, keep stirring occasionally

    • 6. Now push the rice mixture to one side of the pan and cook eggs on its other side, without stirring for 10 seconds

    • 7. Now begin stirring for 2 minutes or until the eggs are scrambled

    • 8. Add soy sauce, pepper, and salt and sprinkle the remaining onions

    • 9. Serve hot if at home or take away cold

 

Turkey lunch box wraps

  • Ingredients for tortilla:

    • 2 whole wheat tortillas

    • 4 teaspoons honey mustard

    • 170  grams thinly sliced deli turkey

    • 2 thin slices Muenster cheese

    • 1 cup fresh baby spinach

    • 1 bacon strip, cooked and crumbled

    • ¼ cup chopped seeded cucumber

  • Preparation:

    • Spread tortillas with mustard. Layer each with turkey, cheese, spinach, carrot, bacon, cucumber and red pepper; roll up tightly.

  • Ingredients for Alvin’s turkey tortilla

    • 2 whole wheat tortillas

    • 170 grams thinly sliced deli turkey

    • Dash of chilli (optional)

    • Tomato

    • Lettuce

    • Cucumber

    • 4 bacon strips cooked

  • How to make

    • Spread half of the turkey on each tortilla, spread everything else on tortilla

Salads

  • Greek Salad​

    • Ingredients:

      • 1 cucumber, peeled, deseeded, then chopped

      • ½ of a red onion, thinly sliced

      • 16 Kalamata olives

      • 1 tsp dried oregano

      • 85 g feta cheese, cut into chunks (barrel matured feta is the best)

      • 4 tbsp extra virgin olive oil

      • 4 large vine tomatoes, cut into wedges

      • Croutons 

    • How to make croutons:

      • Dice your bread: Choose whatever size of cubes you prefer, either cut with a knife or torn into small chunks by hand.  It’s just important that the croutons be uniformly sized so that they cook evenly.

      • Toss with oil and seasonings: In a large bowl, drizzle the bread evenly with the oil and seasonings.  Then toss until evenly combined.

      • Spread out on a baking sheet: Turn the croutons out onto a parchment-covered baking sheet, and spread out in a single layer.

      • Bake until crispy: Flipping the croutons once halfway through baking.  Then baking until they croutons reach your desired level of crispiness.  (If they start to get too brown, lower the heat and let them bake lower and slower.)

      • Serve or store: Then serve immediately.  Or let the croutons cool until they reach room temperature, then store in a sealed container for up to 2 weeks.

    • How to make Greek Salad:

      • Mix all ingredients except croutons well

      • When mixed add the croutons on top

  • Caesar Salad

    • Purée minced garlic and anchovies, lemon juice, Worcestershire sauce, salt, pepper and 1 egg yolk; with machine running, slowly add 1/4 cup olive oil. Toss with romaine; top with Parmesan and croutons

      • Bacon Salad

        • Chop and fry bacon; combine the drippings with cider vinegar, dijon mustard, olive oil, salt and pepper. Toss with mesclun greens; top with the bacon and a poached egg

This Chicken Fried Rice is a very healthy dish. It contains all necessary components for a healthy lifestyle.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This is a very good lunch because of the healthy tortilla the protein and healthiness of the turkey meat. There are two options for these healthy Turkey Wraps, 1 is the classic Turkey Wrap and the other one is Alvin's Turkey Tortilla which is a good option for anyone especially those that might not like some of the ingredients in the classic Turkey Wrap.

 

 

 

 

 

 

 

Here are some salads for everyday use that can also be an addition to any meal. We have 3 different salads which are all healthy. The Greek and Caesar Salad are very popular and can also be found in some restaurants.

School Hot Lunch

Here is how to divide your School Hot Lunch plate. The plate does not have to be full but the ratio should be roughly accurate. This can also be used at any buffet and should be accurate for any food eaten.

The green part represents greens like fruits and salads and vegetables. 

The red part represents protein foods such as meat and fish. There are some meats that are healthier than others. The healthier ones are the non red meats such as chicken and turkey. The red meats are not as healthy because they contain more fat and that is not good for the health.

The blue represents carbohydrates such as pasta, noodles or potatoes. They can also be included in salads and take up 2/3 of the plate