NORI + BLACK SESAME MACRO BOWLS: MAIN

Macro bowls are a simplified way of eating nutrient-dense, whole foods with the added benefit that you don’t need to follow an ‘exact’ recipe. You get to choose your favourite seasonal vegetables, your preferred carbohydrate and protein sources and you can select from lots of extra superfood add ons depending on what you fancy.  It’s a good idea to batch cook rice, other grains or sweet potatoes in advance and roast a whole chicken so you can use the leftovers for quick meals or packed lunches during the week.

HOW TO MAKE THE PERFECT MACRO BOWL:

Foundation: each macro bowl is a combination of grains, vegetables, beans, meat or fish; and seaweeds or fermented foods such as sauerkraut or kimchi. There is no correct breakdown of macronutrients but here are some rough guidelines (men can double the wholegrain and protein portions).

Wholegrain: 1 heaped handful of cooked grains such as brown rice, quinoa, millet or cooked sweet potato.

Vegetables: 1-2 fistfuls of raw or very lightly steamed vegetables such as kale, spring onions, broccoli, carrots, beetroot, green beans.

Protein: A palm-sized portion of cooked free-range chicken breast or baked wild salmon; 150g raw, hard tofu or a cup of beans such as cooked edamame or black beans.

Fermented Foods or Sea Vegetables: 1-2 tablespoons. Fermented foods like sauerkraut and kimchi support healthy digestion and gut health. Sea vegetables such as nori, wakame, pulse and kombu are a valuable source of bioavailable essential minerals such as iodine, magnesium and sulphur and support hormonal health.

Seeds, Nuts, Oils + Condiments: Black or white sesame seeds, pumpkin seeds and sunflower seeds can be toasted for extra flavour. Toasted sesame oil and coconut oil are great for Asian themed bowls. Try extra virgin olive oil infused with red chilli, herbs or garlic for a Mediterranean theme.  For condiments I like tamari (a gluten free, non-GMO soy sauce), pickled ginger, pickled beetroot, tahini, basil or tomato pesto. Include 1-2 tbsp of seeds plus 1/2 to 1 tbsp oils or other oil based condiments.

FOR MY NORI + BLACK SESAME MACRO BOWELS

YOU WILL NEED:

(serves 1 – double / triple ingredients for additional servings).

  • 100g raw long-grain brown rice (weighs about 200g cooked)
  • 1/2 tbsp black sesame seeds
  • 1/2 tbsp sunflower seeds
  • 1/2 tbsp tamari (gluten free soy sauce)
  • 1/2 tbsp toasted sesame oil or melted coconut oil*
  • 1 cooked, skinless chicken breast (125g) or, 2 soft-boiled eggs or, 1 cup cooked black beans or, 150g raw firm tofu
  • 1/2 large carrot, peeled and sliced into matchsticks
  • 1/4 sheet of nori (seaweed) cut into matchsticks using a scissors
  • 1 scallion, finely sliced

INSTRUCTIONS:

  1. Cook the rice according to packet instructions (generally 1 part rice to 1.75 parts water and simmer for 15 minutes).
  2. Meanwhile prepare your choice of protein: shred the cooked chicken breast / place the eggs into a saucepan of water and simmer for 3 minutes, cool, remove the shell and halve / Drain the black beans and heat gently in a saucepan for 5 minutes / slice the tofu into cubes and stir into the rice.
  3. In a bowl combine the rice, sesame seeds, sunflower seeds, tamari and coconut or sesame oil.
  4. To build the macro-bowl spoon the rice into the bowl. Add the chicken/egg/beans/tofu. Tuck the carrot matchsticks between the chicken and rice and sprinkle with spring onion, nori and extra sesame seeds. Serve.
NUTRITION INFORMATION
Servings Calories Fat Protein Carbs Sugars Fibre
Chicken Breast Macro Bowl 434 15.5g 38.3g 32.4g 1.9g 4.1g
Egg Macro Bowl 424 23.6g 18.4g 32.3g 1.7g 3.5g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

SUPER-GREENS SKILLET-EGGS: MAIN

If you’ve been following my recipes over the last six weeks you’ll have read before that I tend to recommend a low carbohydrate, higher protein and fat breakfast; in particular for clients with goals to lose weight or regulate blood sugar and insulin levels.

I understand this can be a challenge, and cooked breakfasts often seem to take longer than a bowl of cereal. However I guarantee this recipe should take no longer than 10 minutes tops, and you will benefit from more stable energy levels throughout the morning and less sweet cravings as the day progresses.  I also like to recommend introducing some vegetables at breakfast, either in smoothie form or with eggs and avocado (it just makes that ‘5 to 7-a-day’ target less daunting!).

Eggs are such a great source of protein and micronutrients such as vitamin B12 and choline.  Poached, scrambled, fried or baked are all great. This is a one-pan recipe, and you can easily add more eggs if feeding a family.

Hardy winter greens such as kale, chard, cabbage and cavolo nero are cheap and easy to find at this time of year as well as being packed full of vitamins, minerals and fibre.

Serve straight from the pan with some sliced avocado or a tablespoon of plain natural yogurt, chilli flakes and a squeeze of vibrant lemon juice for a morning metabolism boost!

Serves: 2

Cooking time: 10 minutes

Ingredients

  • 1 tbsp coconut oil*
  • 100g brown mushrooms, sliced
  • 2 big handfuls of spinach or chard, roughly chopped
  • 1 big handful of curly kale (purple or green), roughly chopped
  • 4 free range eggs
  • Pinch of chilli flakes
  • Sea salt & freshly ground black pepper
  • To serve (optional): Juice of 1/2 a lemon, 1 avocado, peeled and halved or 2tbsp full-fat natural yogurt (unsweetened)

Instructions

  1. In a large skillet melt the coconut oil over a medium heat and add the mushrooms. Cook for 3 minutes and add the spinach/chard and the kale as well as a tablespoon of water.
  2. As the greens begin to wilt, make 4 little ‘gaps’ in the greens for the eggs. Crack the eggs into the pan, cover with a lid and cook until the whites are set and the yolks still runny.
  3. Sprinkle with chilli flakes, sea salt and pepper and serve with sliced avocado or a dollop of natural yogurt and a squeeze of fresh lemon juice.
NUTRITION INFORMATION
Serving Calories Fat Protein Carbs Sugars Fibre
per serving 241 17.4g 17g 4.5g 2g 4.2g
per serving with avocado + lemon 360 28g 18.4g 11.3g 2.8g 9.2g
per serving with yogurt + lemon 280 19.3g 19.1g 8.3g 5.2g 4.2g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

PEANUT BUTTER CINNAMON PROTEIN BALLS – SNACK

I’ve been trying out a new protein supplement from Galway based company ‘Diamond Nutrition’ and I think I’ve found a new favourite! The Vanilla-Cinnamon Slim Lite+ Smoothie is delicious shaken with water or almond milk. Formulated using whey protein derived from the milk of grass fed, free-range cows it gets a major thumbs up from yours truly.  Protein supplements can be a really effective way of promoting muscle growth and encouraging fat loss, and whey protein is particularly beneficial.

Some benefits of whey protein:

  • Absorbed rapidly compared to casein or pea proteins making it an ideal pre- and post-workout supplement. Casein protein on the other hand is a good idea before bed as it provides slow releasing protein to support muscle repair during the night.
  • Contains calcium, potassium, sodium, phosphorous and vitamins A, C, folate and B12.
  • It contains high levels of the Branched-Chain Amino Acids or BCAA’s which promote muscle growth and prevent fatigue during and after training.
  • Ingestion of a whey protein supplement before your workout boosts your metabolic rate and facilitates body fat loss.

This recipe has some old favourites…Meridian Peanut Butter as it has no additives and is naturally high in protein (but mostly because it’s so delicious), chia seeds, dates and Irish rolled oats provide omega-3 fatty acids, fibre and iron in that order.

The only drawback of making these protein balls is the painstaking challenge of trying NOT to eat half the dough out of the blender bowl while rolling out the balls…..good luck with that!

(makes 16 balls)

Ingredients:

  • 1 cup rolled oats
  • 3/4 cup Meridian Crunchy Peanut Butter*
  • 1/2 cup (about 1.5 scoops) Platinum Nutrition Diamond Smoothie Lite Vanilla-Cinnamon flavour*
  • 1 Tbsp Chia Bia Whole chia seeds*
  • 1/2 cup pitted dates
  • 2-3 Tbsp water

Topping:

  • Finely chopped raw peanuts or almonds

Instructions:

  1. Line a baking tray with parchment and set aside.
  2. Put all ingredients except the water into a blender bowl and pulse until well combined. Add 2 tablespoons of water, pulse again and check consistency. If the dough feels too dry, add another tablespoon of water and pulse. The dough should stick together when pressed between fingers, but it shouldn’t be too wet.
  3. Roll tablespoon-size portions of dough between the palms of your hands to form balls. The mixture makes about 16 balls (assuming you’ve managed to avoid eating most of it out of the bowl!)
  4. Scatter the raw chopped nuts onto a plate and gently toss the protein balls into the nuts so they are lightly coated.
  5. Place the balls onto the parchment and refrigerate. Once hardened transfer to an airtight container and store in the fridge for up to 3 weeks or in the freezer for up to 6 weeks.
NUTRITION INFORMATION per protein ball
Calories Fat Protein Carbs Sugars Fibre
118 6g 7g 9g 4g 2g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

SUPERFOOD SCRAMBLE – BREAKFAST

Whilst plain scrambled eggs are delicious on their own, adding turmeric, chia seeds and greens is a great way to increase the nutritional density of your breakfast with higher fibre, omega-3 fats, essential minerals, antioxidant and anti-inflammatory compounds.

Truth be told these scrambled eggs are just as good for a quick lunch, brunch or dinner but I find them particularly great for breakfast as they are high in protein and omega-3 fats which sustain energy throughout the day and reduce cravings for sweet, sugary foods.

There is mounting evidence that eating a lower carbohydrate breakfast is an effective way to control blood sugar levels, particularly for people with Type 2 Diabetes. A 2016 study in The American Journal of Clinical Nutrition found that eliminating carbohydrates in the first meal of the day after an overnight fast significantly lowered blood-sugar levels after the low-carb breakfast1.

As elevated blood sugar and blood sugar imbalances may also be responsible for a range of other symptoms and diseases such as inflammation, PCOS, endometriosis and obesity, a low carbohydrate breakfast might also be an effective way to manage symptoms and reduce body fat.

(serves 1)

Ingredients:

  • 3 free-range eggs
  • 1 teaspoon Chia Bia Whole Chia Seed*
  • 1-2 tablespoons almond cream or almond milk (unsweetened)
  • A good pinch of sea salt flakes
  • Fresh ground black pepper
  • 1/2 teaspoon ground turmeric*
  • 2 teaspoons Optima Raw Virgin Organic Coconut Oil*
  • 2 large handfuls spinach leaves

Instructions:

  1. In a bowl, whisk together the eggs, chia seed, almond cream, salt and pepper and set aside.
  2. Heat a teaspoon of coconut oil in a pan over a medium heat and add the spinach. Cook gently until wilted and remove the spinach from the pan.
  3. Heat a second teaspoon of coconut oil in the same pan and add the turmeric. Stir with a wooden spoon for a minute (be careful not to burn the turmeric).
  4. Pour the egg mixture into the pan and as the eggs start to “catch” the sides, gently pull them across the pan to form soft folds. Add the wilted spinach back into the pan and continue to fold gently for a minute. When the eggs are almost set but still soft, remove the pan from the stove. The residual heat will finish the cooking.
  5. Serve with freshly chopped herbs if you have some available.
NUTRITION INFORMATION
Calories Fat Protein Carbs Sugars Fibre
364 28g 21g 9g 0.3g 4g
An excellent source of protein, omega-3 ALA, magnesium, choline, iron.

Reference:

  1. 1. Pedersen, E., Lange, K. and Clifton, P. (2016) ‘Effect of carbohydrate restriction in the first meal after an overnight fast on glycemic control in people with type 2 diabetes: A randomised trial’, American Journal of Clinical Nutrition, 104(5), pp. 1285–1291. doi: 10.3945/ajcn.116.135343.

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

ROAST BEETROOT (NEON PINK) HUMMUS -SNACK

This neon pink hummus gives that same cheerful boost a bright new lipstick gives you (sorry guys…I cant think of a male equivalent!).

Chickpeas are a wonderfully cheap and versatile legume. Legumes are rich in protein, fibre and folic acid and are ranked 4th place in the top 10 most most nutrient dense foods.  Hummus is a great snack as its healthy fats keep you satisfied between meals. Meridian Light Tahini (sesame seed butter) is a rich source of lignans, a cancer-fighting phytonutrient and is also delicious on its own spread on some sliced apple.

The vibrant colour of this recipe is provided by beetroot – an athlete’s secret weapon!  If you’re a regular exerciser, especially if you partake in endurance sports (marathons and triathlons), beetroot should absolutely be a regular part of your diet.  Nitrates in beetroot boost energy and performance by helping to oxygenate the blood, whilst anti-inflammatory compounds facilitate post-exercise muscle recovery.

You don’t have to roast the beets before hand – you could lightly steam them or use raw beets if you want.  As a snack I’m serving this hummus on a slice of toasted rye bread (I use Biona 100% Rye bread) with a few slivers of avocado and a sprinkle if Nua Naturals hulled hemp seeds.

(makes about 6 servings)

Ingredients

  • 2 medium-sized beetroot, peeled.
  • 1 can chickpeas, drained
  • 2 cloves of garlic, peeled
  • Juice of half a lemon
  • 1 Tbsp Meridian Light Tahini*
  • 3 Tbsp extra virgin olive oil
  • 1 tsp ground cumin
  • 1/2 tsp sea salt
  • Extra olive oil for serving
  • Nua naturals hemp seeds for garnish (optional)*

To roast the beetroot:

Preheat oven to 220 celsius. Individually wrap the beetroot in aluminium foil and place onto the oven rack. Roast for about 50 minutes. Remove and allow to cool fully before preparing the hummus.

Prepare the hummus:

In a food processor pulse the beetroot a few times on its own before adding the chickpeas, garlic, lemon juice, and tahini.  Pulse a few more times and then slowly add the olive oil whilst continuing to blend. Season and pulse again one last time until smooth. Transfer to a bowl, drizzle over some olive oil and a sprinkling of hulled hemp seeds. Store in an airtight container in the fridge for up to a week.

NUTRITION INFORMATION BEETROOT HUMMUS PER 1/6th of recipe
Calories Fat Protein Carbs Sugar Fibre
143 10g 4.1g 13.6g 3.3g 4g
A source of protein, fiber, folic acid, manganese, potassium and essential fatty acids. 

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

ENERGISING GREEN SMOOTHIE – BREAKFAST

This smoothie will “give you wings”. So grab your halo and prepare to fly through your day!

For a nourishing boost I used one of my favourite supplements, Superlife Smoothie Mix (Energy Boost), available from your local Lloyds Pharmacy. It is packed with exotic-sounding organic superfoods such as maca, hemp, cacao, spirulina and chlorella. This unique blend offers an abundance of antioxidant nutrients, iron, calcium, magnesium, omega-3 fatty acids, fibre and protein.

Combined with fibre- and vitamin C rich greens, over 11g protein per serving and essential fats from creamy avocado, this smoothie is an ideal breakfast and it takes less than 5 minutes to prepare.

Ingredients

  • 50g cucumber, roughly chopped
  • 1-2 medium celery stalks, roughly chopped
  • 2 handfuls leafy greens e.g. baby spinach or rocket leaves
  • 1 small handful fresh parsley
  • 1 banana, peeled and chopped (or 1/2 for less sugar)
  • 1/2 avocado, stone removed and flesh scooped out
  • 1 heaped tablespoon of Superlife Smoothie Mix Energy Boost*
  • 1 cup water or coconut water
  • 2-3 cubes of ice

Instructions

Put all the ingredients into a high-speed blender and whizz until silky smooth. Enjoy!

Tips:

  • Prepare your vegetables the night before and pack them into the smoothie cup. Store in the fridge. The next morning just add water and ice cubes and blend.
  • Divide the mixture into 3 or 4 small glasses and serve to your kids as a snack or as a nourishing accompaniment their normal breakfast.
  • If you don’t have fresh parsley to hand, just add an extra handful of greens. Choose from spinach, rocket, chard, lambs lettuce or chicory leaves.
  • Instead of ice cubes, peel and dice a few bananas and store in a sealed container in the freezer. Use these in place of ice cubes (but as part of your fruit portion).
Nutrition Information per Serving.
Calories Fat Protein Carbs Sugar Fibre
326 11.9g 11.4g 48g 25g 16
A source of vitamin C, vitamin A, Iron, magnesium, calcium, omega-3 fatty acids.

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

IRRESISTIBLE CURRY-ROASTED ALMONDS – SNACK

Whole nuts and seeds are some of the best snack foods you can eat. Despite being high in fat they are incredibly nutrient dense, to the extent that nuts and seeds rank 3rd in the top 10 most nutrient dense foods (it should please you to know that cacao also made the cut!).  In fact evidence indicates that nut consumers have a lower BMI (body mass index) and nuts contribute to weight control due to their strong satiety effects.

Almonds are a favourite due to their impressive nutrient profile. A 1-ounce serving (about 28g grams) provides 6g protein, 3.5g fiber and over 30% of the recommended daily allowance of antioxidant vitamin E and manganese – a mineral with multiple superpowers, including helping antioxidants to function properly and controlling blood sugar levels.

This recipe makes about 10 handfuls and can be stored in an airtight glass jar for weeks. These are deliciously crunchy with a hint of sweet and salt, making them ever-so-slightly irresistible so stick to a cupped handful (which provides an average serving). Squirrel them away in your desk drawer and grab a handful during the afternoon to see you through until dinner.

(makes 2.5 cups: approx.10x 1oz servings)

Ingredients

  • 250g whole almonds
  • 30g coconut shavings
  • 1 heaped tbsp sesame seeds
  • 1 Tbsp optima raw virgin organic coconut oil* (at room temperature i.e. liquid)
  • 2 Tbsp pure maple syrup (or 2 Tbsp nua naturals coconut palm sugar*)
  • 1/2 Tbsp medium-hot curry powder
  • pinch of dried chilli flakes
  • pinch of sea salt

Instructions

  • Preheat oven to 170 Celsius (325 Fahrenheit). Line a large baking tray with parchment.
  • In a large bowl mix the coconut oil, maple syrup, curry powder, chilli and sea salt flakes. Add the almonds, coconut and sesame seeds.  Mix well ensuring the nuts are well coated.
  • Spread the mixture in one layer onto the baking tray and put into the oven. Roast for about 25 minutes (check after 15 minutes to ensure the coconut is not burning, cover with foil if necessary).
  • Remove from the oven and leave to cool completely. As the mixture cools the nuts will become crunchy!
  • Store in cool place, in an airtight glass jar.
NUTRITION INFORMATION PER 1 ounce serving
Calories Fat Protein Carbs Sugar Fibre
147 12.7g 6.2g 6.5g 3.3g 3.8g
A source of protein, fiber, magnesium, manganese & vitamin E

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores