GymBug

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Archive for the tag “cup”

Foodie Challenge #5

Hi there!

Something a little different for this Foodie Challenge. I did not follow any recipes but instead just gave it a go with what I had! It was fun to try and see what I could do and it (fortunately) tasted really good. This is my very own Sriracha Salmon! I will explain the recipe with the vegetables I used, but feel free to change them to suit your preferences and tastes.

Ingredients

  • 1 salmon fillet (choose your preferred size), skin on preferably, boned.
  • 1/2 large, white onion, finely chopped.
  • 1 medium carrot, chopped.
  • 1/2 red bell pepper, chopped.
  • 1/2 cup squash, cubed.
  • 1 cup of spinach.
  • 1/2 cup brocoli.
  • 1 tomato, chopped.
  • Pinch of smoked paprika (optional, I really like the smokey flavour).
  • 2 tables of Sriracha sauce (I used the on with the Rooster on the bottle).
  • Black pepper.
  • Olive oil.

Method

  1. Put the squash in a pot with water and boil (until soft, check regularly throughout cooking).
  2. Heat a little olive oil in a pan and add the onion, paprika (if using) and black pepper.
  3. Add all the sriracha sauce and stir well.
  4. Cover with a lid and leave the onions to soften, stirring occassionally.
    Note; I add a dash of vinegar here to keep it from burning to the bottom, this is optional.
  5. Make a space in the middle of the pan and add the salmon, skin side down (if there’s skin on the fillet).
  6. Allow the salmon to cook for about 2 minutes (or until it’s gone pale pink about half way up the fillet).
  7. Flip the salmon and cook for a further 2-3 minutes.
  8. Turn the heat off and add the remaining vegetables, cover and leave for 2 minutes.
    Note; I enjoy my vegeables being crunchy and only warmed through, add them in step 3 or 4 for cooked vegetables.

    Note; Serve with natural yoghurt or non-fat greek yoghurt if you enjoy spice but it proves too much.
    Note; A great carbohydrate for this would be sweet potato, add 1 small sweet potato (chopped) with the squash.

I really enjoyed this, I’m a huge fan of salmon and was so glad I didn’t ruin it with my experiments!

Sriracha Salmon

Gym Bug

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Alternative sources of protein

Hi there!

I drink protein shakes after any weight lifting sessions to help muscle repair and recovery. However, not everyone wants to do this or can (they aren’t great for people with sensitive stomachs, my stomach doesn’t always agree). So I thought to look for different sources of protein! I got these from Health online, which has recipes for each of these vegan/vegetarian alternatives.

  • Green peas; 7.9 grams of protein per cup.
  • Quinoa; 8 grams of protein per cup.
  • Nuts and nut butters; watch here, 1 ounce of almonds, cashews and pistachios (examples) have 160 calories BUT do contain 5-6 grams of protein.
  • Beans; these pack a fair protein punch, for example, there’s about 13 grams of protein per cup of kidney beans.
  • Chickpeas; 14.6 grams of protein per cup.
  • Tofu; 40 grams of protein per cup (you don’t need that much, go for half a cup).
  • Edamame; 16.8 grams of protein per cup.
  • Leafy greens; spinach, brocoli etc. 1 cup brocoli has 8.1 grams of protein per cup.
  • Chia seeds; these pack 4.7 gram of protein per ounce (about 2 tablespoons).
  • Sesame, sunflower and poppy seeds; sunflower seeds have 29.2 grams of protein per cup, sesame and poppy seeds have 21.6 grams of protein per cup.
  • Non-dairy milk; soy milk has most at 8 grams of protein per cup, almond, rice and hemp milk have around 1 gram of protein per cup.
  • Unsweetened cocoa powder; 1 gram of protein per tablespoon.

And there we have it! Some great alternatives to protein shakes for those who don’t like them, want them or can take them! A typical 25g scoop of protein with water yields about 100 calories and 25g of protein (some have more, I use MyProtein, GoNutrition or TheProteinWorks).

Do you have any great alternatives?

Gym Bug

Foodie Challenge #3

Hi there!

Another Foodie Challenge post today. This was last nights dinner and was based on Runner’s World Complete Guide to Nutrition recipe for Prawns and White beans. I edited the recipe slightly to add more vegetables to it.

Ingredients (for one);

  • 200g tinned tomatoes
  • 100g white beans
  • 1 clove garlic, crushed
  • 1/2 large red bell pepper, seeded and chopped
  • 1 cup of spinach
  • 1/2 large white onion, chopped
  • 1 teaspoon smoked paprika
  • 1 teaspoon sweet paprika
  • Crushed black pepper
  • 10 prawns, cooked (you can add more or less also mine just needed their shells removed)
  • Olive oil
  • 1/2 cup brocoli, chopped
  • 1/2 teaspoon dried chili flakes

Method;

  1. Heat the olive oil in a frying pan and add the onions and garlic.
  2. Place a lid on the pan and soften the onions.
  3. Add the tomatoes, paprika (both kinds), chili, black pepper and peppers, stir everything together.
  4. Place a lid on the pan and allow the mix to simmer for 5 minutes, stirring occasionally.
  5. Add the spinach and the beans and stir together well.
  6. Add the prawns and allow to simmer for 3-4 minutes to make sure the prawns are hot.
    (Taste the sauce and add any additional seasoning if desired)
  7. Sprinkle the brocoli over the top, remove from heat and allow the dish to sit for 1 minute.
    (Here you can boil the brocoli if you prefer it soft, but I enjoy brocoli raw and crunchy)

That’s it! Nice and healthy and very easy. It’s also relatively cheap (the prawns may not be) but you can replace the prawns with chicken! Just add the chicken with the onions in step 1 and ensure it’s cooked through before serving!

Prawns and Beans

I love prawns and the extra kick from the chili gave a nice heat to it!

Gym Bug

Dinner; Panga Stir Fry

Hi there!

Thought I’d share another recipe with you. Last night I had curried panga with vegetables.
Panga is a relatively cheap white fish that’s pretty bland on its own, hence the curried element to it. The photo below is what I had tonight, it doesn’t look amazing. This is because I chunk the panga once it’s cooked to make extra sure it’s cooked. I’m paranoid about eating undercooked poultry, fish, pork etc, so I tend to break it up to make sure it’s all cooked through. Also, it releases more juices and helps flavour the vegetables.

So here we go, the recipe for one person

Ingredients;
1 x panga fillet
1 x medium carrot
1/2 cup brocolli
1/2 cup onion
1/2 cup aubergine
1/2 cup courgette
1/2 cup pepper (red, yellow or green)
Handful of spinach
Garlic clove
Curry seasoning (optional)
Black pepper
Olive oil

Method;
1) Rub some curry seasoning onto the panga filet (if you can do this the night before and leave it in the fridge overnight, even better)
2) Chop the onion and garlic (to whatever size you like, I like mine finely sliced)
3) Heat up a little olive oil in a wok/pan
4) Add the onions and garlic and soften them
5) Whilst softening the onions, cube the carrots, brocolli, pepper, aubergine and courgette
6) Once the onions are softened, throw in the vegetables and stir often to prevent anything burning, do this for about 3 minutes
7) Make a space in the middle of the vegetables and add the panga filet
8) Keep the vegetables moving as much as possible, after about 2-3 minutes flip the panga
9) Allow the filet to cook another 2-3 minutes (I, at this point, start breaking the fish up and mixing it with the vegetables, cooks it thoroughly and mixes flavours)
10) Add the spinach and turn off the heat, stir continuosly to wilt the spinach
11) Serve

There should be some nice juices from the panga, flavoured with the garlic, vegetables and curry powder. It’s delicious.

If the curry rub isn’t your thing here are some alternatives I’ve tried;

  • Spicy paprika, oregano, black pepper rub
  • Spicy paprika, black pepper rub
  • Oregano, black pepper rub
  • Black pepper, lemon juice (put this into the wok at the end for a minute or so)

You could other seasonings as well, but it needs something to help give the fish a bit of flavour!

It’s super simple, quick, cheap and healthy.

Panga Stir Fry

This has the paprika, oregano, black pepper rub

Panga Stir Fry

Tonight’s dinner with the curry rub and black pepper

Panga Stir Fry

Here is the paprika, oregano, black pepper version cooking in the wok

Enjoy and let me know what you think!

Gym Bug

Teapigs- Tea to warm your tum

Hi there!

Summer has officially left Madrid. Temperatures are now ranging between 5 to 15 degrees. Which means it is jacket weather! It also means that my tea consumption increases dramatically as a nice way to warm up after being outside for any length of time!
Tea can be great for your health. Green and white, for example, are packed with antioxidants and can help boost your metabolism! Peppermint tea is great for digestion and easing stomach aches. Fruit tea is also a great way of having a warm drink without the caffeine.
I drink so much tea that I will typically buy supermarket own brand Green tea/White tea/Fruit teas/Peppermint tea, but I also enjoy more expensive, better teas on occasion. One of my favourite brands of tea? Teapigs.

Teapigs aren’t even super expensive, but again, I’m a student, and I couldn’t afford to buy numerous boxes a month. But when I enjoy a cup of Teapigs, I really enjoy it. They have a great range too, so you won’t struggle to find one you enjoy!

My favourite is their Green Tea with Mint. It’s a warm, refreshing blend of two of my favourite tea flavours. Their Super Fruit tea is also really delicious and a really nice change to my usual green or peppermint tea. They use real fruit (cranberries and blueberries for this) to make sure the tea packs a punch of genuine flavour.

Other flavours I’ve spied but yet to try is Chocolate Flake (interesting concept), Popcorn (again, intrigued), Tung Ting Oolong (love saying that out loud), Silver Tips White and Mao Feng Green. It seems odd that I’ve had only three of their teas, but I’ve had them numerous occasions. I was not aware of these amazing options when I tried the others (I’ve tried these in coffee shops). They’ve also released Christmas flavours, which I would love to try (Christmas is a mug is the best).

If you check out their website, they’ve got options to order sampling boxes where you try several different teas that you’ve selected. They’ve also got their Christmas Tea collections out and gift sets, if you’ve got any tea lovers you’re buying gifts for I recommend surfing their website, you’ll be sure to find something!
You can also purchase teaware from them; teapots, cups, mugs, infusers and accessories. Everything you could ever need for the perfect cuppa!

Something they also offer is Matcha Tea. I’ve tried this in a coffee shop back home. I was presented with a bright green cup of warm liquid. My sister was repulsed and I was surprised by the intensity of the colour. The flavour is more intense than green tea, mainly because Matcha is 100% natural, organic green tea leaves which have been ground down to a fine powder. Teapigs call theirs a “super power green tea”. I’ve had it in tea form, mixed with hot water, but Teapigs suggest having it in your favourite drink/smoothie/yoghurt/milk!
Matcha is more expensive than green tea, but it’s a lot more concentrated so you need less.

So, get your cuppa perfect with Teapigs!

Gym Bug

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