Below are a sample of breakfast, lunch and evening meal recepies. The receipes show the calories and nutritional value of each dish, making it easy to keep on track of the amount of calories and nutritients that you have consumed

Breakfast

Healthy Porridge Bowl

This bowl of oats, bananas, berries and seeds is a healthy & nutritious way to begin your day
Prep Time 10 mins
Cook Time 5 mins
Course Breakfast
Servings 2 people
Calories 533 kcal

Ingredients
  

  • 100 g frozen raspberries
  • 1 orange 1/2 sliced, 1/2 juiced
  • 150 g porridge oats
  • 100 ml milk
  • 1/2 bananna, sliced
  • 2 tbsp smooth almond butter
  • 1 tbsp goji berries
  • 1 tbsp chia seeds

Instructions
 

Step 1

  • Tip half the raspberries and all of the orange juice in a pan. Simmer until the raspberries soften, about 5 mins.

Step 2

  • Meanwhile stir the oats, milk and 450ml water in a pan over a low heat until creamy. Top with the raspberry compote, remaining raspberries, orange slices, banana, almond butter, goji berries and chia seeds.

Notes

Nutrition Per Serving

  • fat 19g
  • saturates 3g
  • carbs 66g
  • sugars 14g
  • fibre 13g
  • protein 17g
  • salt 0.1g
Keyword Banannas, Berries, Oats, Porridge, Seeds

Lunch

Fig and Halloumi salad

Fig and halloumi salad with balsamic fig dressing

A simple but very tasty Salad
Prep Time 10 mins
Total Time 10 mins
Course Salad
Servings 2 People
Calories 389 kcal

Ingredients
  

  • 1 tbsp fig preserve
  • 1 tbsp balsamic vinegar
  • 1 tbsp extra virgin olive oil
  • 1 tbsp warm water
  • 1/2 tbsp lemon juice
  • 4 slices halloumi thick
  • 2 handfuls mixed salad leaves large
  • 4 fresh figs, halved
  • 2 tbsp pistachio nuts, roughly chopped

Instructions
 

  • 1. First, make the balsamic fig dressing. Add the fig preserve, balsamic vinegar, olive oil, water and lemon juice to a small jar, and shake well to combine. Alternatively, add the ingredients to a small bowl, and mix well with a fork
  • 2. Cook the halloumi in a frying pan or griddle pan for a few minutes each side, until golden brown – there are more detailed instructions here if you need them.
  • 3. Add a good handful of mixed salad leaves to two large bowls, and top with the grilled halloumi, fresh figs, and chopped pistachios. Drizzle over the balsamic fig dressing, and serve immediately.

Notes

Nutritional Facts

Per Serving:
  • Total Fat 28.5g
  • Saturated Fat 15g
  • Trans fat  g
  • Cholesterol 0g
  • Sodium 1975 mg
  • Potassium 151mg
  • Total Carbs 15.9g
  • Dietary Fibre 1.9g
  • Sugasr 12.3g
  • Protein 18.9 g
  • Vitamin C 3%
  • Calcium 3%
  • Iron 3%
Keyword Figs, Halloumi, Salad

Dinner

Orange Sesame Salmon

Orange-Sesame Salmon with Quinoa & Broccolini

Sharon
A quick Asian orange sauce gives this healthy salmon dinner recipe bright flavor
Cook Time 25 mins
Total Time 25 mins
Course Main Course
Cuisine Chinese
Servings 4 People
Calories 414 kcal

Ingredients
  

  • 1 cup quinoa
  • 1/2 cup cup orange juice plus 1/3 cup, divided
  • 2 scallions, sliced
  • 1 bunch broccoli
  • 1 tbsp tablespoon extra-virgin olive oil
  • 1/2 tsp ground pepper, divided
  • 3 tsp toasted sesame oil, divided
  • 1/4 tsp garlic powder
  • 4 ounce Salmon fillits (x 4) x 4 fillets
  • 1 tsp black sesame seeds
  • 1 tbsp minced fresh ginger
  • 1 tbsp reduced-sodium tamari
  • 1 tsp cornflour

Instructions
 

Stept 1

  • Prepare quinoa according to package directions, substituting 1/2 cup orange juice for 1/2 cup water. Remove from heat and stir in scallions. Cover to keep warm

Step 2

  • Preheat oven to 450 degrees F. Line a rimmed baking sheet with foil.

Step 3

  • Toss broccolini with oil and 1/4 teaspoon each salt and pepper in a large bowl. Transfer to the prepared baking sheet. Roast for 8 minutes.

Step 4

  • Meanwhile, combine 2 teaspoons sesame oil, garlic powder and the remaining 1/4 teaspoon each salt and pepper in a small bowl. Brush the mixture on salmon.

Step 5

  • Push the broccolini to one side of the pan and place the salmon on the other side. Bake until the salmon is just cooked through, 5 to 8 minutes. Sprinkle the salmon with sesame seeds.

Step 6

  • Whisk the remaining 1/3 cup orange juice, 1 teaspoon sesame oil, ginger, tamari and cornsflour in a small microwave-safe bowl. Microwave on High for 1 minute. Divide the quinoa, broccolini and salmon among 4 plates. Drizzle with 2 tablespoons sauce each.

Notes

Nutritional Facts

414 calories; protein 31.8g 64% DV; carbohydrates 38.8g 13% DV; exchange other carbs 2.5; dietary fiber 4.2g 17% DV; sugars 8g; fat 14.1g 22% DV; saturated fat 2.4g 12% DV; cholesterol 53mg 18% DV; vitamin a iu 1348.6IU 27% DV; vitamin c 80.7mg 134% DV; folate 112.1mcg 28% DV; calcium 123.4mg 12% DV; iron 3.5mg 20% DV; magnesium 126.7mg 45% DV; potassium 977.5mg 27% DV; sodium 391.9mg 16% DV.
Keyword Asian, Salmon, Sesame

I hope you find the sample recipes interesting, please feel free to print and try them out for yourself and let me know if you like them or if you can think of any improvements! If you have any questions or would like to book a nutritional consultation, please email me at sharon@namastehathayoga.co.uk