GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “spinach”

Veggies- Cooked or Raw?

Hi there!

I’m sorry (again) for gaps in posts! i have been studying and enjoying the wonderful weather Spain has been blessed with! However, I suddenly realised that something I’ve been thinking about a lot recently is something you might find interesting! There are forever new articles coming out about the raw food diet (exactly as it sounds, raw food). And whilst I do enjoy some food raw I don’t like it all raw and started doing some research into what foods are better cooked and what foods are better raw! I don’t have an exceptionally long list, but they are staples in my meals so might come in handy for you too!

In the cooked corner;

  • Tomatoes
  • Carrots
  • Aspragus
  • Mushrooms
  • Cabbage

In the raw corner;

  • Peppers
  • Broccolli
  • Garlic
  • Beetroot
  • Onions

Have it either way;

  • Spinach

This is a list I will continue to update as I find more information about but the idea behind the ‘optimal methods’ for consuming these depends on the nutrients and what best preserves them. For example, according to BBC Good Food, heating up the foods listed above makes it easier for our bodies to enjoy the benefits from some of their protective antioxidants. Essentially, it helps us better absorb nutrients, like lycopene in tomatoes.
On the other hand, some vegetables like those listed in the raw section are better kept raw because heating them up can damage an enzyme which results in the strength of anti-cancer compunds (glucosinolates) being reduced.

So, here’s a list (that’s incomplete) on how to best prepare your veggies! Let me know what you think and if you know of any others!

As always, I’m a GN Academy member and if you need some protein or any brilliant qualiy supplements/snacks/a lot, lot more then check Go Nutrition out! Use my referral code A5CJC for free 250g of protein when you spend £10 or more!

Gym Bug

Foodie Challenge #7

Hi there!

I had a night out on Friday for Carnival here in Spain and offered to cook dinner for myself and 2 friends. I wanted something that would be bulky enough for us to be able have a few drinks and not leave the contents of our stomach somewhere embarassing or wake up feeling like we’d been ran over (some of my friends did wake up like this, but anyway). I decided to cook something I haven’t eaten in a while and never cooked before; gnocchi. Gnocchi is essentially potato dumplings that feel more like a pasta based dish. So it ticked the boxes of being carb heavy to line our stomachs! My family make it with mascarpone, tomatoes and spinach but dietary requirements of one friends ruled the mascarpone cheese out, so I decided to wing it.

Ingredients (this served 3 of us with a dash leftover);

  • 400g of gnocchi
  • 400g tin of tomatoes
  • 2 cups spinach
  • 1 onion, finely chopped
  • 1 cup of aubergine, cubed
  • 2 cloves garlic, crushed
  • 1/2 tablespoon smoked paprika
  • 1 tablespoon oregano
  • Crushed  black pepper
  • Pinch of salt
  • Couple of sprigs of fresh basil
  • Olive oil
  • 100ml red wine

Method;

  1. Mix the aubergine with the olive oil in a pan, add the onion and red wine.
  2. On a medium heat, put the lid on the pan and allow the onions to soften.
  3. Add the tomatoes and all the seasoning, tasting and adjusting accordingly.
  4. Allow the sauce to simmer for around 5 minutes then add the gnocchi and spinach.
  5. Put the lid on and allow the gnocchi to soften in the sauce, takes about 5-10 minutes, stir occasionally to prevent burning.
  6. To check if the gnocchi has cooked properly, you can slice one open and it should be soft through the centre and hot.
    Note; alternatively, you can boil the gnocchi in water for 2-3 minutes, then add to the sauce.
  7. Tear up the basil and sprinkle on top before serving.

Gnocchi

It’s tasty, simple, cheap, quick and it’s healthy! We had a side dish of caeser salad with ours. You can also add peppers in with the tomatoes to add more vegetables (going to try that next time).

I’m finding that I’m enjoying just winging recipes with new ingredients but I will return to using recipes too! I have a rather long bucket list awaiting my attention!

Gym Bug

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

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

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