New Year - New You!
Be your best self with healthy eating habits.
Nutritionist, Davey Daniels, says ‘Anyone can feel and perform better with the right food choices, so I’ve translated the science of nutrition into simple recipes that are easy to follow and can be personalised to whatever your goals are to feel energetic, healthy, fit and strong.’
Sweet Potato Hash with Baked Eggs
Preparation time: 5 minutes
Cooking time: 20 minutes
|Calories per serving (393g)||Carbs (g)||Protein (g)||Fat (g)||Fibre (g)|
- Exercise recipe
- Versatile meal which could be used for breakfast or before a workout
- Light on the stomach and provides slow-releasing carbs to fuel an active day ahead
- High in a range of minerals and vitamins, including vitamins A, C, D and K
The combination of sweet potatoes, baked eggs and Cheddar cheese in this recipe tastes delicious. This could easily become one of your favourite breakfast options as it is easy to consume first thing in the morning and will provide all the energy you need for your upcoming day. The eggs will deliver a complete source of protein, while the spinach and vegetables hit you with an array of essential minerals and vitamins.
- 1 tbsp coconut oil or olive oil
- 1 medium onion, peeled and finely sliced
- 4 cloves of garlic, peeled and chopped
- ¼ tsp sea salt
- ¼ tsp freshly ground black pepper
- 2 medium sweet potatoes, peeled and cut into small cubes
- ¼ tsp cayenne pepper
- ¼ tsp smoked paprika
- 1 medium red pepper, deseeded and sliced
- 100g spinach, washed and coarsely shredded
- 3 free range eggs
- 100g strong Cheddar cheese, grated
- Preheat the oven to 180°C.
- Heat the oil over a medium to low heat in large non-stick pan. Add the onion, garlic, salt and pepper and sauté for a minute until beginning to soften.
- Add the sweet potato and cook until it has softened, stirring often. This should take around 10 minutes.
- Sprinkle everything in the pan with the cayenne pepper and smoked paprika. Add the red pepper and cook for about 2 minutes until tender. Add the spinach and cook until wilted.
- Crack the 3 eggs over the hash, scatter the cheese on top then place the skillet/pan in the oven for roughly 5 to 6 minutes until the eggs are set and the cheese is bubbling. Note: Only bake in the oven if your skillet/pan has a metal handle. Otherwise place under a preheated grill.
Eggy Bacon Muffins
Prep time: 10 minutes
Cooking time: 12 minutes
|Calories per serving (100g)||Carbs (g)||Protein (g)||Fat (g)||Fibre (g)|
- Everyday recipe
- A low-calorie breakfast with a protein kick to set you on your way
- Ideal late-night recovery snack
- Leave out the bacon for a vegetarian option
These nutritious eggy veggie buns tick all the right boxes for a healthy snack, whether eaten hot out of the oven, or later on the go. If you are feeling peckish before bed, these would also work well as a pre-bedtime snack. They are low in carbohydrate, rich in protein and the essential fats and vitamins, while the addition of vegetables rounds them off nicely. Switch this recipe up by using whatever vegetables you have to hand.
- 1 red pepper, deseeded and chopped
- 2 spring onions, sliced
- 2 handfuls of baby spinach, washed and chopped
- 2 slices of cooked bacon or good-quality ham, chopped into small pieces
- 4 free range eggs
- sea salt and freshly ground black pepper
- a pinch of cayenne pepper (optional)
- Preheat the oven to 180°C. Line a muffin tin with 12 muffin cases (silicon cases work great here).
- In a small bowl, mix the pepper, spring onions, spinach and bacon or ham together.
- Spoon a small amount of this mixture evenly into the bottom of each muffin case.
- Beat the eggs and season with salt, pepper and optional cayenne pepper.
- Pour this evenly over the mixture in the muffin cases so that each one is nearly full.
- Bake in the oven for 12 minutes and serve or store airtight for later.
Pitta Pocket Breakfast
Prep time: 3–4 minutes
Cooking time: 10 minutes
|Calories per serving (184g)||Carbs (g)||Protein (g)||Fat (g)||Fibre (g)|
- Everyday recipe
- Provides high-quality healthy fats and a moderate amount of carbohydrate
- Great post-exercise recovery meal
The pitta pocket breakfast offers a creative way to shake up scrambled egg. Chorizo, egg and avocado combine really well to deliver firstly, great flavour and secondly, high-quality proteins and fats. Eggs are known as a complete source of protein as they provide all nine essential amino acids and avocados are a good source of monosaturated healthy fat.
- 50g chorizo, chopped into pieces
- 4 free range eggs, beaten
- 2 wholemeal pittas
- 1 avocado, split, stone removed and flesh scooped out
- 2 handfuls of rocket, freshly ground black pepper
- Put the chorizo in a dry, non-stick pan on a medium heat and fry until crispy; be careful not to burn it. Set chorizo aside and discard the excess oil.
- Add the egg to the pan and stir gently with a wooden spoon until scrambled. Stir the chorizo through the egg just before it’s finished cooking.
- Toast the pittas, then mash the avocado with a fork and spread along the inside of each one. Add a handful of rocket to each pocket and then fill with the chorizo scramble.
- Season with cracked black pepper and serve.
Eat Up, Raise Your Game is published by Gill Books, imagery courtesy Gill Books, photography © Leo Byrne