Most of us have been in that situation where we’ve come home after a session at the gym, or stumbled through the front door after that long run, but then make the wrong food choice for dinner; such as cheddar cheese on toast (because oh! I really can’t be bothered to cook, just give me something quick!). I used to fall foul of this a lot, especially in the mornings after my workout before heading to the office. I’d grab some toast on the way to work or tuck into a huge bowl of pasta for my dinner!
Doing a little research and following my nutritional studies, I began to realise how important these post-workout meals were. I now make sure I have the right choices in the house whether I am rushing to work or spending the evening preparing a feast. Keep a stock of homemade or good quality oat, seed and nut bars for breakfast! Think ahead and make smoothies to store in the fridge. They are a great on-the-go breakfast asked full of protein, vitamins and minerals to help repair those aching muscles.
The blog isn’t all about this way of thinking though so I won’t bore you anymore! But I will post a Blog somewhere along the line about good and bad food choices, so stay tuned if you’re interested! Or drop me a message if you’d like to discuss more.
What did I come here for today? CHICKEN SKEWERS… That’s what! A brilliant quick and easy meal jam packed with nutrients to help heal muscles and refuel your body full of energy. Just look at some of those ingredients above. Can you feel the health?!
Chicken is a great source of protein and a brilliantly lean meat if you are looking to keep the calories down. It’s so versatile and can be used in virtually every recipe! In this particular instance, I chose to grill the skewers for quickness (and because my skillet isn’t long enough!), but if it’s a lovely summer’s evening… Get in the garden and fire up the BBQ, invite some friends around and have a feast fit for a king!
As you can see, my creation doesn’t quite look like Jamie’s in the book above, but that doesn’t matter! Adaptation and variation are what lead to new creations and wonderful adventures in the kitchen! I do have to admit though, I’m not sure how Jamie managed to get his sauce so yellow! That’s impressive! Don’t let your pepper char….
In my last Blog, I mentioned Jamie Oliver’s new book ‘Everyday Superfood’, and this is a recipe plucked straight from there. First one I’ve made and I cannot wait to make some more! Fear not Vegetarians! There are some amazing meat-free options to choose from. The Mighty Mushroom Curry with Red Lentils, Brown Rice and Poppadoms will be on my dinner table next week without fail! I’ve only just eaten and my stomach is grumbling for more.
If you have never eaten quinoa before, let me just tell you how good it is for your body! It has all the essential amino acids that we need making it very high in protein. Naturally gluten-free. Magnesium. Good for your metabolic health. Bursting with antioxidants… Do I need to go on? Even if you don’t fully understand what all of these do, you can just tell they are working wonders with every mouthful.
It can taste quite bland if just eaten on its own, so mixing it in a salad or accompanying it with other flavour packed ingredients is recommended. In this instance, I rubbed the mould (ramekin) in truffle rapeseed oil and then pressed in the quinoa. The tiny seeds/grains soaked up the oil and scented the plate beautifully. This little addition took the dish to a whole new level. I went from amateur cook to gourmet chef in seconds!
Are you ready to nourish that body and get those tastebuds tickled?
- 150g regular, black or red quinoa (I used regular as it’s more widely available)
- 1 fresh yellow or red chilli (I used red)
- 2 yellow peppers (I used 3 small)
- 4 spring onions
- 1 glove of garlic
- 2 tbsps cider vinegar
- olive oil (I used rapeseed)
- 2 skinless chicken breasts
- 4 sprigs of fresh thyme
- 1/2 ripe avocado
- 2 sprigs of fresh coriander
- natural yoghurt; optional (I didn’t use)
- truffle oil (my optional extra)
Cook the quinoa according to the packet instructions, then drain.
Dressed the chilli and peppers, quarter the peppers, and put both into a shallow 25cm pan on a medium heat.
Trim the spring onions and add the whites to the pan (reserving the green tops). Peel, slice and add the garlic, along with the vinegar, 1 tablespoon of oil and a good splash of water.
Cover and simmer for 20 minutes, or until soft and sweet, stirring occasionally. Decant the contents of the pan into a blender, blitz until smooth, then season to perfection.
You can cook your skewers in a hot non-stick frying pan, griddle pan or even under the grill at full whack. Slice the chicken lengthways into 2cm strips, and chop the greens of the spring onions into 2cm chunks.
Checking that your skewers will fit inside your frying, griddle or grill pan, divide up the chicken and spring onions, weaving the chicken around the onions.
Strip the thyme leaves over the skewers, lightly season, drizzle with 1 teaspoon of oil and rub all over, then cook for around 8 minutes, or until the chicken is golden, charred and cooked through.
Meanwhile, peal and slice the avocado.
Pack half the quinoa into a small oil-rubbed bowl (this is where I used my truffle oil), the turn out onto a plate and repeat.
Divide the yellow pepper sauce, sliced avocado, coriander leaves and chicken between your plates, then tuck in.
This is delicious with a dollop of yoghurt on the side too, if you like.
CALORIES – 549kcal
FAT – 19.8g
SAT FAT – 3.3g
PROTEIN – 42.4g (Yes… Check that out! 46g per day is recommended for the average women)
CARBS – 53.5g
SUGAR – 14.6g
FIBRE – 4.3g
Now you’ve had a sneak peak into Jamie Oliver’s Everyday Superfood, get purchasing. You won’t regret it if you’re looking to maintain a healthier lifestyle.
Love and Lemons xxx