As regular readers of this blog will know, I am currently fasting for the holy month of Ramadan. I always train during Ramadan, which means I need to fuel my body right and eat all of the food groups to ensure I have enough energy to get me through the day. I thought I would share with you a few of my favourite dishes….although there are PLENTY more!!
Baked turkey meatballs
Mix 400g of lean turkey mince, 1 grated carrot, 1 grated onion, 3 cloves of garlic, seasoning, 1tbsp chopped rosemary (or a herb of your choice) and then shape into meatballs. Cook in a preheated oven for 20 minutes (gas mark 7/220c). Turn and cook for a further 15 minutes.
While your meatballs are in the oven, fry some diced red and green pepper with onion. Add seasoning and herbs of your choice and cook for another minute or two before pouring in a carton of tomato passata. Bring to the boil and then simmer for 15 minutes, before adding in some cherry tomatoes and the cooked meatballs for another five minutes of cooking. Add crumbled feta when you serve along with your choice of vegetables, quinoa or wholemeal pasta.
Boom town chicken salad
Coat thin strips of chicken in polenta and grill until cooked. Toast some walnuts, honey roast some red pepper and throw it all together with some mixed leaves, avocado, pomegranate and feta. Drizzle over a homemade balsamic vinaigrette and sprinkle with mixed seeds. I usually add an extra protein hit in the form of boiled eggs because this man loves his protein!
Mix 50g lean turkey mince, 1 grated onion, 1 grated courgette, 1 grated carrot, 2 inches of grated ginger root, 1 egg yolk and seasoning in a bowl. Once well combined, divide the mixture into four and shape into burgers before grilling on a medium heat for 7 minutes on each side, or until cooked through.
These are nice served with spiced bean stew. Lose the burger bun!
Chic chicken quinoa
I like to roast a chicken and shred it in to quinoa with avocado, feta and pomegranate. Mix in some balsamic dressing – olive oil, balsamic, (3 parts oil to one part vinegar,) I like to add in some honey and Dijon mustard and a pinch of garlic salt as well.
Spiced bean stew
Fry one sliced onion, 2 garlic cloves and a chopped yellow pepper over a medium heat for a few minutes, stirring regularly. Stir in 1/2tsp chilli powder, 1tsp of cumin, 1tsp of coriander or ground coriander and cook for another minute or two before adding in 2tsb tomato puree, a tin of chopped tomatoes and a tin drained and rinsed of mixed beans…no, I don’t mean Heinz! Pour over 300ml of cold water along with some seasoning and simmer for 30 minutes until it’s a thick, “stewy” consistency. Serve with Greek yoghurt if it’s too hot for you. Add extra chilli if you’re after more of a kick.
Sweet potato and pine nut salad
Roast cubes of sweet potato with a drizzle of oil. When cooked, allow to cool before adding toasted pine nuts and spinach. Toss in a lemon mustard vinaigrette (white wine vinegar, olive oil, lemon juice, Dijon mustard, garlic salt, pepper and honey – adjust quantities to your taste.) Add crumbled feta before serving up.
Honey-roasted butternut squash and seeds
Roast cubes of butternuts quash with a drizzle of oil. Add a drizzle of honey for the last 10 minutes of cooking. Remove from the oven and toss with mixed seeds before serving (linseed, pumpkin and sunflower seeds are among my favourites.) Crumbled feta also works well with this.
I like to have a smoothie for my pudding so I can pack in as much fruit and goodness as possible in one punch. You should probably include kale or spinach for added benefits, but below are the ones I like.
I pre-chop the fruit and freeze each portion in sandwich bags to minimise the amount I have to do when I break fast. That way all I need to add is the dry ingredients or liquid. You can add chopped nuts, seeds, oats or protein powders to any of these if you so wish.
The one with the Bounty – Almond butter, frozen bananas, coconut water, chocolate protein powder, ice and oats.
The one with the tropical treat – Mango, orange, pineapple, coconut water, chia seeds
The one with the berry burst – Raspberry, blueberries, pomegranate , greek yoghurt, vanilla essence
The one with the island dream – Mango, banana, coconut, turmeric, ice cubes, coconut water, raw honey
The one with the date – Banana, dates, almond milk, chia seeds, cinnamon, almond butter
Another favourite of mine is mixed berries and low fat frozen vanilla yogurt with pistachios. This also works well with Wheyhey protein ice cream which I will have if I’m after a super protein injection.
Good ole rice pud alternative
Chia seeds soaked in almond milk with fresh mango, coconut and pomegranate
Mix 2 or 3 cups of chia seeds with 2 cups unsweetened almond milk and 1/2tsp of vanilla extract. Soak the seeds in the milk in a refrigerator during the day. When you are ready to serve, add fresh mango, unsweetened coconut flakes and pomegranate seeds. If you have a sweet tooth, sweeten with honey, or substitute with chocolate almond milk, mixed berries and coconut flakes if you want a treat.
Nutty for nut butter and banana
Wholemeal toast or rice cakes spread with almond butter, sliced bananas and chia seeds. Add a drizzle of honey if you are craving something sweet and do not want to cave in and eat chocolate.
I would love to know what your favourite recipes are. Paste them in the comments section!