Quick and easy recipes - soup, salad and snacks

Image by Rosanna Faraci

No doubt about it, COVID-19 has had a significant impact on our lives and livelihoods. All of us have different experiences and have been effected in different ways. For many, it has provided an opportunity to consider our own health and well-being and take a closer look at our nutrition choices and habits. This has resulted in a significant increase in home-cooking (including a contagious interest in sourdough baking!) as well as cooking on a budget.

You may have already been searching your favourite recipe sites, or flicking through old recipe books for meal inspiration. If you are looking for more ideas, I have linked in below a few winter-friendly options that are quick and easy to make, and will help to keep your body and brain nourished and content.

These, along with other recipes, are here on my website, or if you are looking for more ideas you will find over 140 meal and snack ideas in Super Food for Performance - currently discounted.

Pumpkin and Pinenut Spinach Salad
Yes, a salad for winter - you can serve it while the sweet potato is still warm. Great with lamb or chicken, or roast some chickpeas with the sweet potato for a vegetarian option.

Dahl

Perfect for a warming lunch or savoury snack. High in fibre and a tasty way to eat lentils!

Image by Bec Doyle Photography

Salmon and Ricotta Frittata

Works well for breakfast, lunch, dinner or a snack - high in protein and a terrific source of calcium.

Image by Bec Doyle Photography

Mexican-Style Beef with Sweet Corn Salad

More salad! But you can serve it while the corn is still warm. Mix in some black beans for a plant-based lunch bowl on it’s own.

Banana Bread

One of the most searched recipes right now - a great way to use up extra bananas, and lower in sugar and additives than the standard store-bought varieties.

Image by Bec Doyle Photography

Recovery Smoothie

A great recovery option post-training, especially with more of us training from home right now. Mix it up with your favourite fresh or frozen fruits.

Happy cooking and stay safe. I would love to see your creations, so if you post any of your cooking on your social media please tag me in - (these recipes or your own healthy favourites!). You can find me on Instagram, Facebook and LinkedIn.

Pumpkin and Pinenut Spinach Salad

Roasted pumpkin is a delicious base for a salad (and lower in carbohydrate than most people think!). If you need a higher carbohydrate option, you could use sweet potato instead of the pumpkin. Combined with feta and crunchy pinenuts, you can have a gourmet vegetarian dinner any night of the week, or a great salad addition to a summer BBQ.

Recipe from Super Food for Performance in Work, Sport and Life.

Serves 4-8

Ingredients:
750g butternut pumpkin, peeled
2tbsp olive oil
40g pine nuts
150g baby spinach leaves
80g feta cheese
Additional 2tbsp olive oil
1 tbsp. lemon juice
1 tsp Dijon mustard

Method:
Preheat oven to 200 degrees C.  Chop pumpkin into small cubes and place on a baking tray lined with baking paper.  Drizzle with the olive oil and turn to coat.  Roast for 30 minutes or until tender and leave to cool.
Towards the end of cooking, place the pine nuts on a baking tray in the over for a couple of minutes to lightly toast, or this could alternatively be done in a small non-stick frying pan on the stove.  Allow to cool also.
Place spinach in a serving bowl, top with pumpkin, pinenuts and crumbled feta.  Whisk additional 2tbsp olive oil, lemon juice and Dijon mustard and season with salt and pepper.  Serve salad with dressing.

Fibre-rich, Low-Fructose, Vegetarian, Gluten-free

10 of the best restaurant meal choices for athletes

Sleep, train, recover, eat, work/study, eat, train, recover…..the life of an athlete can be super-structured and this repetition can also apply to meals and snacks. Some athletes feel it is too difficult to eat out at restaurants when they are trying to meet their performance nutrition needs, so end up avoiding eating out, or find it quite difficult and stressful to make choices when they do venture away from home.    

But looking after yourself doesn't mean you have to lock yourself in an altitude tent for a month and live on steamed chicken, broccoli and rice! There are a feast of nutritious eating out options around that contribute to athlete health, nutrition and performance goals. Here are 10 of the best choices to help you enjoy eating out with friends and family, while keeping your training goals on track:

• Eye fillet steak with vegetables

Dinner at the pub should never be a problem - you can always find a grilled steak on the menu. Order with steamed vegetables and baked/roast/sweet potato instead of chips for a meal rich in lean protein, iron, zinc and vitamins. You may need to add some extra carbohydrate to help meet your training needs.

• Thai beef or chicken salad

With plenty of fresh herbs, garlic, chilli and fresh vegetables for vitamins and antioxidants, a Thai salad is terrific choice. Vermicelli noodles will provide some fuel, while the meat or chicken provides high quality protein and minerals.

• Prawn and vegetable stir-fry

Seafood is a great eating out option, but it’s often served deep fried. Prawns in a stir-fry give you extra vegetables, and by ordering the rice or noodles separately you can vary the amount of carbs to your needs.

• Poke bowl

You can get just about anything in a bowl these days, even smoothies (which I still don’t quite understand!). Poke bowls originate from Hawaii but are now widely available and traditionally contain plenty of fresh vegetables, rice, pickled vegetables, seaweed, edamame, rice and raw fish.

• Steamed fish and greens

Most menus these days will offer a grilled or steamed fish options, and it will often be served with green vegetables and soy/ginger/garlic/chilli style sauce. Check out my Instagram for some examples of these, it’s one of my favourite choices when I go out for dinner!  If you don't eat much fish at home, choosing it when you are out will help to boost your omega-3 intake.

• Grilled haloumi and vegetable stack

For a vegetarian option, grilled vegetable stacks can be a great choice, just make sure there is a decent source of protein like haloumi or ricotta cheese or tofu.

• Fajitas

Fajitas are the perfect Mexican dish to share with friends. Everyone can pick their own favourite fillings - lean meat or chicken, plenty of vegetables and soft tortillas make for a well-balanced and filling meal.

• Lamb Greek salad

Protein, minerals, healthy fats, vitamins – lamb and Greek salad are the perfect match.  Like many salad meals, you may need to serve with some bread, rice, quinoa or sweet potato for extra energy, depending on your goals and needs.

• Vietnamese Pho

Asian-style vegetable/noodle soups are a great eating out option, containing lean protein like beef or chicken, plus fresh herbs, vegetables and noodles.  Soup is hydrating and assists with recovery and fuelling. 

* You may have noticed some common elements to all of these meals - vegetables, herbs, good quality protein, healthy fats and adjustable carbohydrate according to individual needs.  Go for nutrient-density and quality for health and performance benefits                 

* Of course, if you don't eat out too often and are heading out for a celebratory dinner you can throw all this advice out the window and just choose what you really feel like! You never know though, it could still be one of the options above.....

If you are interested in more sports nutrition info, recipes and tips, please add your details for my free newsletter, at the bottom of any page on my website.  You can also follow me on Facebook, Twitter and Instagram and look out for my new book Super Food for Performance available for pre-order now, due to arrive in December 2017!

Best foods for reducing stress and improving work performance

Long and demanding work hours can really take a toll, with health and fitness commonly becoming a lower priority when work demands are high. Regular exercise can become difficult, and planning and preparing nutritious foods drops down the to-do list. Ironic really, when eating well and exercise are even more important when you are busy and need to be energised and functioning at your best.  

Many people find they might get through the morning ok, but by mid-afternoon can really start to slide. Lack of energy and focus can quickly lead to a hand in the biscuit barrel or a quick break to grab a different kind of sugar hit. The problem with this reactive approach is that after the initial energy rush, your blood glucose levels can drop which leads to a crash in energy levels and work performance. 

Here are 5 of the best foods and fluids to help your brain and body get you through to the end of your working day in top shape (from Eat Right For Your Life):

5 Best Foods and Fluids

Fish

Omega-3 fatty acids are a prominent component of neuronal membranes – essential for normal brain function. Many of us don't consume anywhere near enough omega-3 in our diets, and the best way to increase your intake is to eat more fish and seafood, particularly oily varieties such as salmon, sardines and mackerel.

Tea (black or green)

If you love your hot drinks at work, tea is the perfect option. Tea contains theanine, a compound which can have a direct impact on the brain to keep you alert but relaxed at the same time.  There is evidence suggesting that a good cup of tea is a great way to reduce stress. Tea also contains high levels of flavonoids, a type of antioxidant that has a positive effect on overall health. 

Fruit

Instead of reaching for the biscuits, keep your own fruit basket at work. Stock it up at the start of each week for a constant supply of nutritious snacks to boost energy levels and concentration for a busy working day. Any fruit is great, and variety is important, aim for at least six different fruits over a week. Bananas may be particularly beneficial for stress, they contain potassium, which can be good for blood pressure, and are low GI, which keeps your blood sugar and mood stable. 

Substantial Salads

A big salad with lean protein is the perfect lunch for a busy work day, and it doesn’t have to be rabbit food. A light and fresh salad can fill you up without leaving you feeling sluggish. For a different high-fibre spin, try your salad with chickpeas or 3-bean mix, or stick to the traditional protein sources of chicken, tuna, salmon or leftover lean roast meat. You can also try adding some nutrient-dense carbohydrate with sweet potato, sweet corn or quinoa.

Calamari

If you are looking for a nutritious lunchtime salad when you are away from the office, search for calamari on the menu.  But not the golden crumbed deep-fried rings - if you choose the marinated grilled or seared variety in an Asian style salad then you are on to a winner.  Seafood provides protein that is easily digested compared to a heavy steak and will help you to feel energised for the afternoon. Plus additional omega-3 fats for a healthy brain and body.

You will find the other 5 of my top 10 foods for corporate and high stress workers, and the best 10 foods for other stages of life, in my book Eat Right For Your Life.

My new book Super Food For Performance, in Work Sport and Life is due for release late October 2017, check it out for more info on high performance eating and practical snack and meal ideas and recipes.

Six of the best carbohydrate foods to improve your training and performance

Not all carbohydrate foods are equal.  For athletes, it’s not just about eating mounds of rice and pasta.  The quality of your carbs counts.  Smart carb choices can help athletes to feel great and perform at their best.  You can get more nutritional value from your fuel foods with selective choices.  It could be as simple as wild or brown rice sometimes instead of white all the time, or choosing a wholemeal pasta.  Or a wholegrain mix such as the one pictured above. 

Here are 6 of my favourite carbohydrate foods for athletes, to boost nutrition, health and performance.

Sweet potato

Sweet potato is a terrific carbohydrate source for training and energy levels.  Sweet potato has a lower glycemic index than white potato (remembering white potato is still good for you too!).  Sweet potato contains more carbohydrate than white potato, but lower in carbohydrate than rice, pasta, and many other grains (for example, the carbohydrate content of white potato is ~12g/100g cooked, sweet potato ~15g/100g cooked, brown rice ~30g/100g cooked). More benefits - fibre, vitamins such as Vitamins A (beta-carotene) and C, and taste!

Barley

Not a fancy expensive ancient grain, and when you think of barley you may be reminiscing about your grandmother’s lamb and barley soup!  But barley is now back in vogue and for good reason.  Barley is a low GI wholegrain, packed with vitamins, minerals and fibre.  Barley, like oats, contains beta-glucan, a soluble type of fibre applauded for its heart health benefits. 

Super versatile, barley goes well in soups, casseroles, breakfast dishes, cold in salads and great in risottos – there is a great Barley Risotto recipe in my book Eat Right for Your Life.

Sourdough rye bread

If you love to eat bread, make it sourdough.  Research is showing that sourdough bread, although it still contains gluten, can be more easily digested than regular wheat-based breads.  Try to select fresh baked sourdough from a local bakery and experiment with the different varieties to see what works for you – rye or spelt are terrific options for nutrition and low GI energy pre-training.

Bananas

A banana is the perfect portable pre-training snack – just enough carbs to fill that space in your tummy and give you an energy boost for the session ahead.  On their own, or part of a recovery smoothie or fruit/yoghurt/granola mix, bananas are a winner.

Sweetcorn

Sweetcorn is a sneaky source of nutritious carbohydrate, also packed with nutrients and fibre, and a similar carbohydrate content to white potato at ~13g/100g cooked.  Great in salads, soups, main meals or a cob of corn as a snack.

Oats

One of the cheapest and best carb options around are oats.  A small amount goes a long way and can keep your engine running for hours.  Rich in fibre and nutrients, and with a surprising protein content, you can find more detailed info in one of my more popular blog posts Oats vs quinoa for health, energy and performance.

Sorry if I’ve missed your favourite, there are plenty of great carbohydrate-rich foods out there!  Performance isn’t just about carbs though - plan your meals and snacks to meet your day-to-day, training and performance nutrition needs.

For more performance nutrition info, check out my blog page.  You can also leave your details at http://www.lisamiddleton.com.au/thoughts-index/ if you would like me to send you freeperformance nutrition updates and recipes, plus you can fllow me on Facebook, Twitter and Instagram.

Salmon and Ricotta Frittata

Image by Bec Doyle Photography, from the book Eat Right For Your Life, Wilkinson Publishing

Looking for a protein-packed lunch or easy dinner?  Eggs can be prepared in so many ways and this delicious frittata combines the protein from eggs, salmon, cheese and milk to make a filling dish.   The salmon adds healthy omega-3 fats plus calcium, so along with the cheese and milk, this dish will help you to meet your calcium requirements.  If you don't tolerate lactose well, use a lactose-free milk and mix in some tasty cheese instead of the ricotta.  You could also add some leftover roast vegetables, or serve with a delicious big green salad.  Leftover frittata is great for breakfast or snacks the next day too!

Salmon and Ricotta Frittata

Serves 4

 Ingredients:

2 tsp oil

2 spring onions (scallions), sliced

100g/3.5 oz baby spinach leaves

400g/14 oz tin of salmon, drained and flaked

100g/3.5 oz low-fat ricotta cheese, crumbled

6 eggs, whisked

1/3 cup (80ml) low-fat milk

1 tbsp chopped dill

½ cup/50g low-fat cheese, grated

 Method:

1. Heat the oil over a low heat in a non-stick fry pan with a heatproof handle, add the spring onions and spinach and cook until the spinach wilts.  Remove the pan from the heat and add the drained salmon and crumbled ricotta, stir gently so it is evenly spread over the bottom of the pan. 

2. Whisk the eggs lightly, combine with the low-fat milk pour into the pan and continue to heat on low until the eggs are almost cooked, being careful not to burn the base of the frittata.

3. Sprinkle with chopped dill, grated low-fat cheese and salt/pepper to taste then place under a pre-heated grill until the cheese is melted and the frittata is cooked through. Serve with a green salad.

This recipe is from my book Eat Right For Your Life.  If you love healthy recipes, I have a new book due for release later this year also, all about performance nutrition.  Plus don't forget to leave your details here on my blog page so I can send you more recipes and performance nutrition info in the meantime.  You can also follow me on Facebook and Instagram, where I put lots of photos of dishes eaten at home and out and about.

Sushi rolls vs rice paper rolls – what you should choose for energy levels, weight and performance

The first time I ever ate a sushi roll was in Sydney - tuna and avocado as I was a bit wary of anything raw at that stage!  It would have been over 15 years ago and I remember how excited I was about this ‘new’ take-away option that was nowhere to be found in Melbourne back then! 

Sushi rolls and rice-paper rolls are easy to buy and easy to eat for a quick lunch or snack on the run.  Sushi rolls are a combination of rice, seaweed and protein/veg filling while rice-paper rolls are based on rice noodles, vegetables, herbs and protein. 

Although they are a similar shape, size and cost, sushi and rice paper rolls can be different nutritionally:

Carbohydrate

It’s all about rice for both sushi and rice paper rolls, great news for those who follow a gluten-free style of eating. 

Sushi rolls – Although white rice is often high glycemic index (GI), the combination of the rice with vinegar and protein/fat in the filling help to reduce the GI.  However, sushi rolls pack A LOT of rice into each little roll.  Choose brown rice when it’s on offer – not lower GI but boosts fibre and nutrient content.

Rice paper rolls – Rice noodles are lower GI and the amount of carbohydrate is usually a lot lower than sushi rolls. Rice paper rolls are also available in a lower-carb varieties, with more vegetables packed in, increasing the fibre and nutrients and reducing carbohydrate. 

Protein

Both types of rolls commonly contain fish, chicken, tofu, duck or beef for protein.  Rice paper rolls often fit in a bit more protein serve, but it depends where you get them and exactly how they are made.

Fat

Both varieties of rolls are generally quite low in fat, but fillings like avocado and fish will provide some healthy fats.  A salmon sushi roll doesn’t take the place of having a fish fillet meal however .  If the filling is crumbed and deep fried, or combined with mayonnaise, this will bump up the fat also.

Kilojoules

Sushi rolls range from 150-200 calories each, depending on filling and size, while rice paper rolls are general a lot lower and often under 100 calories per roll. This is without sauces – which can be high in sugar and salt, so keep sauce to a small serve.

So which is best?

Overall nutrition

Please remember that both sushi and rice paper rolls are decent take-away food options!  But if we are comparing, rice paper rolls most likely take the prize for the most nutritious, especially those packed with fresh vegetables, herbs and fish.  HOWEVER – brown rice sushi, with the iodine-rich seaweed, brings sushi up a couple of rungs on the nutrition ladder.

Energy levels

Rice paper rolls may be lower GI but they contain a lot less carbohydrate, so although they may theoretically help blood glucose levels, they may not keep you going for quite as long as sushi handrolls.

Exercise performance

Sushi rolls contain more carbohydrate so may keep you going for longer as a pre-exercise lunch or snack.  Rice paper rolls can contain more vegetables and herbs however, which are important for day-to-day health and performance, but not so much a fuel source. 

For more pre-exercise snack ideas, go to High performance snacks you should be eating at 3.30pm to get the best out of your post-work workout.

Weight management

Rice paper rolls are a clear winner with significantly less kilojoules, especially if packed with more vegies vs noodles.  Sushi rolls are still a great option however, and will likely fill you up for longer if you need to keep going for a busy afternoon ahead.  For more weight management tips 5 secrets of the French - how to eat the foods you like and not get fat.

In perspective

Both sushi and rice paper rolls are delicious and nutritious options to enjoy as a quick take-away choice….there are slight differences in carbohydrate and nutrients but either are going to be better than many other high-fat, high-sugar take-aways.

I would love to send your free performance nutrition updates, recipes and news about my new book I am working on about super food for performance, please add your details on my Thoughts page.

Training before, during or after work - 6 super foods to lift your game

Image by Bec Doyle Photography from Eat Right For Your Life (Wilkinson Publishing)

If you are stuck in the office all week, getting out for some exercise is a great way to improve your health, fitness, concentration and motivation. It's the natural way to reduce stress too.  Whether you join friends for a social game of soccer or netball after work, or enjoy a lunchtime run with a colleague, the benefits of regular exercise are enormous, and making it social can make it more enjoyable and keep you on track.

Not everyone has the genetic make-up to be an elite athlete, but we still may want to perform to the best of our ability. It doesn’t matter what level you compete at, or if you just train for yourself, you can use nutrition to your advantage for that extra spring in your step or extra seconds off your time.

Here is a sneak peak at some of the best foods to support your weekday workouts, straight from my book Eat Right for Your Life. There are 10 foods in total in the book, but we just have room for 6 of the most super here.  

6 of the best foods for performance

Fish

Many people don’t eat enough fish and seafood. If you know that includes you, then make it a goal to have fresh fish for dinner at least once per week then build from there. If you’re not a huge fan of fresh fish, the canned option is also good. Oily fish are higher in omega-3 fatty acids than standard white flesh fish. Sardines and salmon are particularly good for omega-3 fatty acids but are also a great way to get extra calcium if you eat the canned version with the bones (IMPORTANT – don’t eat the bones in fresh salmon!). One small can of fish can provide about 20g of protein, making it a convenient and portable source for muscle recovery after exercise.

Avocado

Some people avoid avocado with the fear it will add weight but what they don’t realise is the monunsaturated fat in avocado is good for you and could actually help with weight loss because of its effect on satiety. The good fats also mean you’re adding important fat-soluble vitamins. You may also be surprised to learn that avocados contain fibre, which assists with helping you feel full. Add avocado to salads, use as a spread, or for a delicious breakfast combined with fresh tomato, coriander and feta on rye toast, or with eggs for a lower-carbohydrate option.

Greek yoghurt

By choosing natural or Greek yoghurt you avoid the extra sugar and additives that are found in many yoghurts. Yoghurt gives you high-quality protein and is low glycemic index so will provide sustained energy for training or a game. With a combination of protein and naturally occurring carbohydrate, yoghurt is also great in the hours post-exercise for improved recovery. If you’re not a big milk fan, yoghurt will help you to meet your daily calcium requirements for strong bones and muscle function. But the greatest benefit of all is that the good bacteria in yoghurt can help to boost your immune system, keeping you healthy to train and compete at your best.

Kale

Normally I am not a big fan of so-called ‘superfoods’, however the thing I love about kale is it is not super expensive like some. Most of the ‘flavour-of-the-month’ superfoods seem to build a reputation that allows producers to charge exorbitant prices, but this does not seem to have happened with kale. Kale is a highly nutritious vegetable but it doesn’t mean you need it for breakfast, lunch and dinner. Other green leafy vegetables and herbs will provide similar benefits, so try to vary your options and include kale as one of your regular greens. Kale and other dark green leafy veg also contain nitrate, just like beetroot.

Beetroot

Studies show that regular intake of beetroot juice by cyclists helped to improve endurance performance. You might not need to down litres of purple juice, but you can increase your intake of the active ingredient nitrate by including more beetroot in your diet. There is also research indicating that beetroot juice may reduce blood pressure, an added bonus. Other foods that also contain nitrate include leafy greens such as rocket lettuce (arugula), another good reason to eat your greens, and your purples.

Watermelon

Watermelon is one of the few fruits with a higher glycemic index. High GI foods are ideal for post-exercise to ensure carbohydrates are quickly absorbed.   Watermelon (or any melons) also has a high water content, which can assist with rehydration. Like tomatoes, watermelon also contains lycopene, which may reduce the risk of prostate cancer in men. So forget the oranges for post-game, hook into a plate of watermelon for fast recovery.

If you are keen to learn more about the best foods (and beware foods) for different stages of life, you will find these, plus the recipe for Baked Fish with Warm Lentil and Beetroot Salad pictured above, in Eat Right for Your Life. 

I have a new book due for release next year with a specific focus on foods for performance, not just for sport but performance in business and everyday life.  If you are interested in regular performance nutrition updates, simply leave your details at http://www.lisamiddleton.com.au/thoughts-index/ .