Nutrition WOD
Breakfast:
Nut Butter Cucumber Sandwich
1 medium cucumber
nut butter of choice
Cut the end off one side of the cucumber then hollow out using a butter knife, leaving the other end of the cucumber closed. Fill with nut butter. Serve with a few boiled eggs for an easy on the go breakfast.
Lunch:
Egg and Dill Salad
3-4 eggs, hard boiled
1 tbsp of mayonnaise
1 tsp of dill, finely chopped
1 cup of English spinach
1 small carrot, diced
1/2 cup of snow peas, roughly chopped
Cut boiled eggs into small cubes then place into a bowl with mayonnaise and dill. Stir until combined.
In a separate bowl, combine the spinach, carrot, and snow peas then spoon the egg mixture on top just before serving.
Dinner:
No Pasta Lasagne (serves 3-4)
20 to 25 ounces of minced meat
1 onion, diced
3 garlic cloves, finely chopped
4 tbsp of tomato paste
Sage, mixed Italian herbs, thyme, basil, ground cumin, cinnamon
25 oz of canned diced tomatoes or 4 cups of freshly diced tomatoes
1 medium eggplant, sliced
1/4 of a butternut pumpkin, sliced
5 small zucchini, sliced
2 tbsp of olive oil
Preheat oven to 350.
To make the meat sauce, fry the onion and garlic in a heated pan until browned. Remove onion and garlic from the pan, add and fry the minced meat until browned. When the meat is cooked, return the onion and garlic to the pan along with the herbs (to taste). Add tomato paste and cook for 2-3 minutes. Add the diced tomatoes, cover, and simmer for 30-45 minutes.
Lay the eggplant slices on the bottom of a deep ovenproof dish. Layer eggplant with half the mince meat sauce, then layer with pumpkin slices, spread the remaining meat sauce over the pumpkin and layer zucchini slices on top to finish.
Brush olive oil lightly over zucchini slices, then bake in the oven for 30-40 minutes, or until a knife easily pierces the veggies.
Leave to cool for 5 minutes before serving.
Snack:
Spicy Almonds
1 cup of almonds
1 tsp of ground cumin
1 tsp of ground coriander seeds
1 tsp of sesame seeds
1/2 tsp of salt
1 egg white
Preheat oven to 350.
Place egg white into a bowl and beat until slightly frothy. Add almonds, cumin, coriander, sesame seeds and salt and combine well.
Spread almond mixture onto an oven tray lined with baking paper.
Place tray in oven and bake for 10 minutes until almonds are lightly browned and egg has set.
Remove from oven and cool. To serve, break up baked mixture to separate almonds.
MAYONNAISE RECIPE:
2 egg yolks
200 ml of oil
3 tsp of lemon juice
pinch of salt
Place egg yolks, salt, and lemon juice in a bowl. Using an electric beater, pulse until mixture has slightly thickened. Keep the electric blender running and slowly ad the oil drop by drop. This will take a few minutes - don't rush the process as the oil may start to separate from the egg.
When all the oil has been added, add more salt or lemon juice to taste. Cover and refrigerate for up to 5 days. Stir before serving.
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