Recipes

Breakfast

JD Beans on Toast

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2020/06/Beans-Toast.png" alt="JD Beans on Toast">
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												<h3>JD Beans on Toast</h3>
												<p><strong>One Serving:</strong><br />
<em><strong>Energy:</strong></em> 323kcal<br />
<em><strong>Protein:</strong></em> 18g<br />
<strong><em>Carbohydrate:</em> </strong>53g<br />
<em><strong>Fat: </strong></em>3g</p>
<p><strong>Ingredients (Serves 2):</strong><br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>1 Tin Cannellini Beans</li>
<li>½ White Onion</li>
<li>1 Garlic Clove</li>
<li>¼ Tsp Smoked Paprika</li>
<li>½ Tin Chopped Tomatoes</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>½ Tbsp Tomato Purée</li>
<li>¼ Tsp Sugar</li>
<li>Parsley</li>
<li>4 Slices Wholemeal Bread</li>
</ul>
</div>
</div>
<p><strong>Recipe:</strong></p>
<ul>
<li class="li1"><span class="s2">Finely dice ½ white onion and 1 clove of garlic.</span></li>
<li class="li1"><span class="s2">Drain 1 tin of cannellini beans and add to a pan. Also add to the pan ½ tin chopped tomatoes, ½ tbsp of tomato purée, the finely diced white onion and garlic, ¼ tsp smoked paprika and ¼ tsp sugar. Combine well and cook on a low to medium heat.</span></li>
<li class="li1"><span class="s2">Whilst the beans are cooking prepare your toast.</span></li>
<li class="li1"><span class="s2">When the beans are cooked through add these on top of the toast. Add a pinch of fresh parsley on top.</span></li>
</ul>

</div>

Muesli

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2020/06/Muesli-scaled.jpg" alt="Muesli">
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												<h3>Muesli</h3>
												<p><strong>One Serving:</strong><br />
<em><strong>Energy:</strong></em> kcal<br />
<em><strong>Protein:</strong></em> g<br />
<strong><em>Carbohydrate:</em> </strong>g<br />
<em><strong>Fat: </strong></em>g</p>
<p><strong>Ingredients (Serves 8):</strong><br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>
<p class="p1"><span class="s1">2 Cups Rolled Oats</span></p>
</li>
<li>
<p class="p1"><span class="s1">4 Tsp Honey</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Cup Mixed Nuts</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Cup Pumpkin & Sesame Seeds</span></p>
</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>
<p class="p1"><span class="s1">2 Tbsp Desiccated Coconut</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Cup Mixed Currants & Cranberries</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Cup Dried Apricot</span></p>
</li>
</ul>
</div>
</div>
<p><strong>Recipe:</strong></p>
<ul>
<li class="li1"><span class="s2">Lightly fry (without oil) 2 cups of rolled oats over a low heat until a slight change in colour. Then add the oats to a mixing bowl.</span></li>
<li class="li1"><span class="s2">Within the mixing bowl add ½ cup mixed nuts, ½ cup pumpkin and sesame seeds, 2 tbsp desiccated coconut, ½ cup mixed currants and cranberries, ½ cup of dried apricot and 4 tsp honey.</span></li>
<li class="li1"><span class="s2">Combine all well and store in an air tight glass container.</span></li>
</ul>

</div>

Frittata Muffins

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2020/06/Frittata-Muffins.png" alt="Frittata Muffins">
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												<h3>Frittata Muffins</h3>
												<p><strong>One Muffin</strong><br />
<em><strong>Energy:</strong></em> 61kcal<br />
<em><strong>Protein:</strong></em> 5g<br />
<em><strong>Carbohydrate: </strong></em>2g<br />
<em><strong>Fat:</strong></em> 4g</p>
<p><strong>Ingredients (Makes Five Muffins):</strong><br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>
<p class="p1"><span class="s1">3 Eggs</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Bell Pepper</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Small Red Onion</span></p>
</li>
<li>
<p class="p1"><span class="s1">5 Cherry Tomatoes</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 Handful Spinach</span></p>
</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>
<p class="p1"><span class="s1">1 Tbsp Chives</span></p>
</li>
<li>
<p class="p1"><span class="s1">30g Feta Cheese</span></p>
</li>
<li>
<p class="p1"><span class="s1">2 Tsp Olive Oil</span></p>
</li>
<li>
<p class="p1"><span class="s1">Salt/Pepper (Seasoning)</span></p>
</li>
</ul>
</div>
</div>
<p><strong>Recipe:</strong></p>
<ul>
<li class="li1"><span class="s2">Dice ½ a bell pepper, ½ a red onion and halve 5 cherry tomatoes. Add to a frying pan with 1 tsp olive oil and cook till soft. 1-2mins prior to removing from the hob add finely shredded spinach (1 handful). Cook until wilted.</span></li>
<li class="li1"><span class="s2">In a measuring jug crack 3 eggs, season with salt/pepper and 1 tbsp chives (finely chopped). Whisk all together.</span></li>
<li class="li1"><span class="s2">Brush a muffin tray (5 compartments) with 1 tsp of olive. Add to the oven for 2 mins to heat up and remove. </span></li>
<li class="li1"><span class="s2">When you remove the muffin try add equally to 5 compartments the cooked pepper, red onion, tomatoes and spinach. Then pour in the egg mixture equally across the 5 compartments. Do not fill to </span><span class="s3">⅔</span><span class="s2"> as the egg shall rise in the over.</span></li>
<li class="li1"><span class="s2">When the 5 compartments are filled put in the oven for 10mins at 180℃.</span></li>
<li class="li1"><span class="s2">Ensure all muffins are cooked through. Remove carefully with a spatula or spoon.</span></li>
</ul>

</div>

Shakshuka

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2020/06/Shakshuka-scaled.jpg" alt="Shakshuka">
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												<h3>Shakshuka</h3>
												<p><strong>One Serving:</strong><br />
<em><strong>Energy:</strong></em> 270kcal<br />
<em><strong>Protein:</strong></em> 18g<br />
<em><strong>Carbohydrate:</strong></em> 19g<br />
<em><strong>Fat:</strong> </em>14g<br />
<em>(Wholemeal bread not included within the above nutrition information)</em></p>
<p><strong>Ingredients (Serves 2):</strong><br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>
<p class="p1"><span class="s1">4 Large Eggs</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Red Pepper</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Yellow Pepper</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 White Onion</span></p>
</li>
<li>
<p class="p1"><span class="s1">2 Garlic Cloves</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Tsp Cumin </span></p>
</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>
<p class="p1"><span class="s1">½ Tsp Cayenne Pepper</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Tsp Smoked Paprika</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 Tin Chopped Tomatoes</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 Tsp Olive Oil</span></p>
</li>
<li>
<p class="p1"><span class="s1">Salt/Pepper (Seasoning)</span></p>
</li>
<li>
<p class="p1"><span class="s1">4 Slices Wholemeal Bread</span></p>
</li>
</ul>
</div>
</div>
<p><strong>Recipe:</strong></p>
<ul>
<li class="li1"><span class="s2">Slice 1 white onion, ½ yellow pepper and ½ red pepper and finely dice 2 garlic cloves.<br />
Add to a deep frying pan and cook till soft. </span></li>
<li class="li1"><span class="s2">Then add ½ tsp smoked paprika, ½ tsp cayenne pepper and ½ tsp cumin.</span></li>
<li class="li1"><span class="s2">Add 1 tin of chopped tomatoes and combine well. </span></li>
<li class="li1"><span class="s2">Season with salt.</span></li>
<li class="li1"><span class="s2">Make 4 wells within the sauce and delicately crack in the eggs. Cover with a lid until cooked.</span></li>
<li class="li1"><span class="s2">Serve on the side 2 slices of wholemeal toast for each person.</span></li>
</ul>

</div>

Frittata

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Frittata-Breakfast.png" alt="Frittata">
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												<h3>Frittata</h3>
												<p><strong>One Serving:<br />
</strong><div class="g-cols offset_default">
<div class="one-half">
<strong><em>             w/cheese</em></strong><br />
<strong>Energy:</strong> 455 kcal<br />
<strong>Protein:</strong> 34g<br />
<strong>Carbohydrate:</strong> 13g<br />
<strong>Fat:</strong> 30g</p>
</div>
<div class="one-half">
<strong><em>no cheese</em></strong><br />
380 kcal<br />
30g<br />
12g<br />
24g</p>
</div>
</div>
<p><strong>Ingredients (Serves One):</strong><br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>3 Eggs (Large)</li>
<li>½ Red pepper (Medium)</li>
<li>4 Cherry Tomatoes</li>
<li>30g Feta Cheese</li>
<li>1 Tsp Olive Oil</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>½ Red Onion (Small)</li>
<li>¼ Courgette</li>
<li>Spinach (Handful)</li>
<li>Parsley (Handful)</li>
<li>Salt/Pepper (Seasoning)</li>
</ul>
</div>
</div>
<p><strong>Recipe:</strong></p>
<ul>
<li>Heat 1 tsp of olive oil in a small to medium pan.</li>
<li>When hot add ¼ courgette (thinly sliced) & ½ a red onion (thinly sliced).</li>
<li>When the courgette and red onion are soft add bell pepper (diced), cherry tomatoes (halved) & spinach (handful).</li>
<li>In a bowl mix 3 eggs (large), parsley (handful), salt & pepper (seasoning). Add to the pan when spinach wilted.</li>
<li>Sprinkle feta (crumbled) & parsley over the top of the frittata.</li>
<li><span class="s1">When the bottom of the frittata is set, put under the grill at 220℃ for 2-3mins </span><span class="s1"><span class="s1"><span class="s1">(avoid too much browning of the surface).</span></span></span></li>
</ul>

</div>

Overnight Oats

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Overnight-Oats-scaled.jpg" alt="Overnight Oats">
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												<h3>Overnight Oats</h3>
												<p><strong>One Serving:<br />
<em>Energy:</em></strong> 425kcal<br />
<em><strong>Protein:</strong></em> 19g<br />
<em><strong>Carbohydrate:</strong></em> 61g<br />
<em><strong>Fat:</strong></em> 11g</p>
<p><strong>Ingredients (Serves One):</strong></p>
<ul>
<li><span class="s1">½ Cup Semi-Skimmed Milk*</span></li>
<li>
<p class="p1"><span class="s1">2 Dessert Spoons Greek Yoghurt 0% </span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Cup Oats</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Cup Mango</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Banana (Medium)</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 Tsp Desiccated Coconut</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 Tsp Honey</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 Tbsp Chia Seed</span></p>
<p class="p1"><span class="s1">*Incorporate milk of choice</span></p>
</li>
</ul>
<p class="p1"><strong>Recipe:</strong></p>
<ul>
<li class="li1"><span class="s2">In a bowl mash ½ banana. Then add ½ cup milk, 2 dessert spoons Greek yoghurt<br />
and 1 tsp honey. Combine all.</span></li>
<li class="li1"><span class="s2">Add to the bowl ½ cup oats, ½ cup mango, 1 tbsp chia seeds, 1 tsp desiccated coconut.<br />
Combine all again.</span></li>
<li class="li1"><span class="s2">Place in the fridge overnight.</span></li>
<li class="li1"><span class="s2">In the morning when serving option to add nuts as topping.</span>
<p class="p1" style="text-align: center;">
</li>
</ul>
<p class="p1"><span class="s1"> </span></p>

</div>

Yoghurt Parfait

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Yoghurt-scaled.jpg" alt="Yoghurt Parfait">
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												<h3>Yoghurt Parfait</h3>
												<p><strong>One Serving:<br />
<em>Energy:</em></strong> 493kcal<br />
<em><strong>Protein:</strong></em> 32g<br />
<em><strong>Carbohydrate:</strong></em> 44g<br />
<em><strong>Fat:</strong></em> 22g</p>
<p><strong>Ingredients:</strong></p>
<ul>
<li><span class="s1">3 Dessert Spoons Greek Yoghurt </span></li>
<li class="p1"><span class="s1">½ Cup Granola</span></li>
<li class="p1"><span class="s1">½ Serving Whey Protein (Strawberry)</span></li>
<li class="p1"><span class="s1">½ Cup Blueberries</span></li>
<li class="p1"><span class="s1">½ Cup Raspberries</span></li>
<li class="p1"><span class="s1">1 Tbsp Pumpkin Seeds</span></li>
</ul>
<p><strong>Recipe:</strong></p>
<ul>
<li class="li1"><span class="s2">In a bowl combine 3 desert spoons of Greek yoghurt and ½ scoop of strawberry whey protein. Ensure this is combined well. </span></li>
<li class="li1"><span class="s2">In a tumbler glass (or whatever you would prefer to serve this in) gradually add all the ingredients in layers based upon personal preference </span></li>
<li class="li1"><span class="s2">For example, 1 dessert spoon yoghurt at the bottom, followed by ¼ cup granola by ¼ cup blueberries, ¼ cup raspberries, 1 dessert spoon yoghurt, ¼ cup granola, ¼ cup blueberries, ¼ cup raspberries and 1 dessert spoon yoghurt.</span></li>
<li class="li1"><span class="s2">Option to sprinkle on top nuts and seeds.</span></li>
</ul>
<p> </p>

</div>

Turkish Eggs

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Eggs-scaled.jpg" alt="Turkish Eggs">
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												<h3>Turkish Eggs</h3>
												<p><strong>One Serving:<br />
<em>Energy:</em></strong> 424kcal<br />
<em><strong>Protein:</strong></em> 21g<br />
<em><strong>Carbohydrate:</strong></em> 29g<br />
<em><strong>Fat:</strong></em> 25g</p>
<p><strong>Ingredients (Serves One):</strong></p>
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>
<p class="p1"><span class="s1">2 Eggs</span></p>
</li>
<li>
<p class="p1"><span class="s1">90g (3 Tbsp) Greek Yoghurt</span></p>
</li>
<li>
<p class="p1"><span class="s1">¼ Garlic Clove</span></p>
</li>
<li>
<p class="p1"><span class="s1">¾ Tbsp Butter </span></p>
</li>
<li>
<p class="p1"><span class="s1">¼ Tsp Smoked Paprika </span></p>
</li>
<li>
<p class="p1"><span class="s2">⅛</span><span class="s1"> Tsp Cayenne Pepper</span></p>
</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>
<p class="p1"><span class="s1">¼ Tsp Olive Oil</span></p>
</li>
<li>
<p class="p1"><span class="s1">Dill (Optional)</span></p>
</li>
<li>
<p class="p1"><span class="s1">2 Slices Wholemeal Bread </span></p>
</li>
<li>
<p class="p1"><span class="s1">Salt</span></p>
</li>
<li>
<p class="p1"><span class="s1">Black Pepper</span></p>
</li>
</ul>
</div>
</div>
<p><strong>Recipe:</strong></p>
<ul class="ul1">
<li class="li1"><span class="s2">Place in a bowl 3 tbsp of Greek yogurt and add to the microwave of 15 seconds.</span></li>
<li class="li1"><span class="s2">Take the bowl out of the microwave and add ¼ garlic clove and pinch of salt.<br />
Combine all well and leave to the side.</span></li>
<li class="li1"><span class="s2">In a frying pan add ¾ tbsp of butter and heat until a slightly brown colour. Then add ¼ tsp smoked paprika, </span><span class="s3">⅛</span><span class="s2"> tsp of cayenne pepper or chilli powder and ¼ tsp olive oil. Combine all well. Take off the heat and leave to the side.</span></li>
<li class="li1"><span class="s2">In a pan poach 2 eggs. When cooked drain the eggs and add to the bowl containing the garlic yogurt. </span></li>
<li class="li1"><span class="s2">Drizzle around the bowl the sauce made in the frying pan and then sprinkle over the bowl a pinch of dill.</span></li>
<li class="li1"><span class="s2">Serve with 2 slices of wholemeal toast on the side to dip.</span></li>
</ul>
<p> </p>

</div>

Breakfast Burrito

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Burrito.jpg" alt="Breakfast Burrito">
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												<h3>Breakfast Burrito</h3>
												<p><strong>One Serving:</strong><br />
<em><strong>Energy:</strong></em> 540kcal<br />
<em><strong>Protein: </strong></em>44g<br />
<em><strong>Carbohydrate:</strong> </em>34g<br />
<em><strong>Fat:</strong></em> 24g</p>
<p><strong>Ingredients (Serves One):</strong></p>
<ul>
<li>2 Eggs (Large)</li>
<li>1 Wholemeal Wrap</li>
<li>Spinach (Handful)</li>
<li>½ Bell Pepper (Medium)</li>
<li>3 Cherry Tomatoes</li>
<li>Chives (Optional)</li>
<li>1 Spring Onion</li>
<li>1 Tsp Olive Oil</li>
<li>2 Chicken Sausages (Heck)</li>
<li>Cheese (Optional)</li>
<li>Salt/Pepper (Seasoning)</li>
</ul>
<p><strong>Recipe:</strong></p>
<ul>
<li>Cook 2 chicken sausages (Heck) in a pan whilst prepping omelette ingredients.</li>
<li class="p1"><span class="s1">Dice a bell pepper (½ medium) and 1 spring onion and add to pan. Cook until union translucent.</span></li>
<li class="p1"><span class="s1">Quarter 3 cherry tomatoes and add to pan whilst pepper and onion are cooking.<br />
</span></li>
<li class="p1"><span class="s1">Towards the end of peppers, onion and tomatoes cooking add spinach (handful). Cook until wilted. Then add the sausages cut into small pieces.<br />
</span></li>
<li class="p1"><span class="s1">Whisk 2 eggs, season with salt and pepper (chives optional).<br />
</span></li>
<li class="p1"><span class="s1">Add eggs to pan combining with cooked peppers, onions, tomatoes and spinach (option to sprinkle the top with cheese).<br />
</span></li>
<li class="p1"><span class="s1">Cook omelette style until bottom is firm. </span></li>
<li class="p1"><span class="s1">When the bottom is form transfer to the grill (220</span><span class="s2">ºC</span><span class="s1">) until top/middle are firm (around 2-3 minutes).<br />
</span></li>
<li class="p1"><span class="s1">Lightly heat your wrap in a pan on both sides. Then rest on a plate and add cooked omelette on top – then fold.</span></li>
</ul>

</div>

Porridge

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Porridge.png" alt="Porridge">
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											<div class="w-portfolio-item-details-content-text">
												<h3>Porridge</h3>
												<p><strong>One Serving:<br />
</strong><div class="g-cols offset_default">
<div class="one-half">
<strong><em> w/Nuts & Seeds</em></strong><br />
<em><strong>Energy:</strong> </em>553 kcal<br />
<em><strong>Protein:</strong></em> 23g<br />
<em><strong>Carbohydrate:</strong></em> 70g<br />
<em><strong>Fat:</strong></em> 20g</p>
</div>
<div class="one-half">
<strong><em>No Nuts & Seeds</em></strong><br />
432 kcal<br />
18g<br />
68g<br />
10g</p>
</div>
</div>
<p><strong>Ingredients:<br />
</strong><div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>Semi-Skimmed Milk (300ml)</li>
<li>Oats (60g)</li>
<li>Blueberries (⅓ Cup)</li>
<li>Cinnamon (¼ Tsp)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>Flaxseed (1 Tsp)</li>
<li>Sliced Banana (½ Medium)</li>
<li>Almonds (9 Almods)</li>
<li>Pumpkin Seeds (1 Tbsp)</li>
</ul>
</div>
</div>
<p><strong>Recipe:</strong></p>
<ul>
<li>Combine in a saucepan milk (300ml) and porridge oats (½ cup) – simmer. Regularly stir to avoid sticking.</li>
<li>Once bubbling and at your preferred consistency, spoon into a bowl.</li>
<li>Add blueberries (⅓ cup), sliced banana (½ medium), cinnamon (¼ tsp), flaxseed (1 tsp), crushed almonds (9 almonds) and pumpkin seeds (1 tbsp).</li>
</ul>

</div>

Omelette

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Omelette-scaled.jpg" alt="Omelette">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Omelette</h3>
												<p><strong>One Serving:<br />
</strong><div class="g-cols offset_default">
<div class="one-half">
<strong><em>             w/Cheese</em></strong><br />
<em><strong>Energy:</strong> </em>525kcal<br />
<em><strong>Protein:</strong> </em>40g<br />
<em><strong>Carbohydrate:</strong></em> 12g<br />
<em><strong>Fat:</strong></em> 35g</p>
</div>
<div class="one-half">
<strong><em>No Cheese</em></strong><br />
400kcal<br />
33g<br />
12g<br />
24g</p>
</div>
</div>
<p><strong>Ingredients:</strong><br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>3 Eggs (Large)</li>
<li>Spinach (Handful)</li>
<li>½ Orange Pepper</li>
<li>4 Cherry Tomatoes</li>
<li>½ White Onion (Small)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 Tsp Olive Oil</li>
<li>Ham (1 slice)</li>
<li>Cheddar Cheese -Optional (¼ Cup)</li>
<li>Salt/Pepper (Seasoning)</li>
</ul>
</div>
</div>
<p><strong>Recipe:</strong></p>
<ul>
<li class="p1"><span class="s1">Dice a bell pepper (½ medium) and onion (½ medium) and add to pan. Cook until union translucent.</span></li>
<li class="p1"><span class="s1">Half 4 cherry tomatoes and add to pan whilst pepper and onion are cooking.<br />
</span></li>
<li class="p1"><span class="s1">Towards the end of peppers, onion and tomatoes cooking add spinach (handful) .Cook until wilted.<br />
</span></li>
<li class="p1"><span class="s1">Whisk 3 eggs, season with salt and pepper (optional herb of choice).<br />
</span></li>
<li class="p1"><span class="s1">Add eggs to pan combining with cooked peppers, onions, tomatoes and spinach. Optional – sprinkle the top with cheddar cheese (¼ cup).<br />
</span></li>
<li class="p1"><span class="s1">Cook omelette style until bottom is firm. </span></li>
<li class="p1">Fold or roll and serve.</li>
</ul>

</div>

Almond & Blueberry Yoghurt

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Greek-Yogurt.png" alt="Almond & Blueberry Yoghurt">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Almond & Blueberry Yoghurt</h3>
												<p><strong>One Serving:<br />
<em>Energy:</em></strong> 288kcal<br />
<em><strong>Protein:</strong> </em>25g<br />
<em><strong>Carbohydrate:</strong> </em>20g<br />
<em><strong>Fat:</strong></em> 12g</p>
<p><strong>Ingredients (Serves One):</strong></p>
<ul>
<li>Greek Yoghurt – Plain 0% (170g)</li>
<li>Blueberries (1 Cup)</li>
<li>Crushed Almonds (10 Almonds)</li>
<li>1 Tbsp Pumpkin Seeds</li>
<li>1 Tsp Milled Flaxseed</li>
</ul>
<p><strong>Recipe:</strong></p>
<ul>
<li>Add plain 0% greek yoghurt (170g) to a bowl.</li>
<li>Top with blueberries (1 cup), almonds (10 almonds), pumpkin seeds (1 tbsp) and flaxseed (1 tsp)</li>
<li>If carbohydrate demands are higher add items such as granola, honey or additional fresh fruit.</li>
</ul>

</div>

FREE DOWNLOAD: High Protein Breakfast Recipes

When it comes to breakfast some individuals often struggle to include high quality protein. Others are bored of eating the same meal each day and just want some variety in their options.

I have put together a FREE example recipe book packed full of simple and tasty high protein breakfast ideas.

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Main Meals

Turkey Burger

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2018/11/Turkey-Burger-Website.png" alt="Turkey Burger">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Turkey Burger</h3>
												<p> </p>
<p><strong>One Burger:<br />
<em>Energy:</em></strong> 214 kcal<br />
<em><strong>Protein:</strong> </em>34g<br />
<em><strong>Carbohydrate:</strong> </em>8g<br />
<em><strong>Fat:</strong></em> 4g</p>
<p><strong>Ingredients (Four Burgers):</strong><br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>Turkey mince 2% (500g)</li>
<li>1 Egg</li>
<li>4 Ryvita (Original)</li>
<li>Tomato purée (1 tbsp)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>Smoked paprika (1tsp)</li>
<li>Chilli powder (1/2 tsp)</li>
<li>Oregano (1 tsp)</li>
<li>1 Garlic clove</li>
<li>Salt/Pepper (seasoning)</li>
</ul>
</div>
</div>
<p><strong>Recipe:</strong></p>
<ul>
<li>In a small bowl place 4 Ryvita and crush with the end on a rolling pin until like a flour.</li>
<li>
<p class="p1">Combine in a mixing bowl: 500g turkey mince (2%), 1 egg, 1tbsp tomato purée, 1tsp smoked paprika, 1/2 tsp chilli powder, 1 tsp oregano, 1 garlic clove (grated), 4 Ryvita (crushed) and salt/pepper (seasoning).</p>
</li>
<li>
<p class="p1">Once well combined, place the mixture on a plate and divide into 4.</p>
</li>
<li>Take each quarter and create burger patties. Then place all 4 burgers on a plate and chill in the fridge for 15-20mins to set.</li>
<li>Option to then cook the burgers on the grill or fry. Ensure the burgers are cooked thoroughly through before serving.</li>
</ul>

</div>

Pitta Pizza

Salmon Fishcakes

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/10/Salmon-Fishcake.png" alt="Salmon Fishcakes">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Salmon Fishcakes</h3>
												<p><strong>Makes 8 fishcakes:</strong></p>
<p><strong>1 fishcake:<br />
</strong><br />
Energy: 210 kcals<br />
Protein: 14g<br />
Carb:    23g<br />
Fat:       7g</p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>White potato (500g)</li>
<li>Frozen peas (1 cup)</li>
<li>Skinless/boneless tinned salmon (2 medium tins)</li>
<li>Fresh chives (1 large handful)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>Lemon zest (1tsp)</li>
<li>1 egg</li>
<li>Breadcrumbs (75-100g)</li>
<li>Plain flour (50g)</li>
<li>Salt/Pepper (seasoning)</li>
<li>Olive oil (2 tbsp)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>
<p class="p1"><span class="s1">Peel and then chop the potato into small chunks. Add to boiling water until soft. For the last 4 mins of boiling add 1 cup of frozen peas. Once soft, drain and separate the peas and potato into separate bowls.</span></p>
</li>
<li>
<p class="p1"><span class="s1">In a large bowl mash the potato until smooth – let this cool for a few mins.</span></p>
</li>
<li>
<p class="p1"><span class="s1">In a separate bowl add 2 tins of salmon (skinless/boneless), 1 large handful of finely chopped chives, salt/pepper (seasoning), cooked peas and 1 tsp lemon zest. Then add the mashed potato. Combine all.</span></p>
</li>
<li>
<p class="p1"><span class="s1"> Fold out the fishcake mix onto a large plate and separate into 8 equal size mixes. Roll each mix into a ball and then flatten into a fishcake.</span></p>
</li>
<li>
<p class="p1"><span class="s1">Individually coat each fishcake in 1) plain flour 2) egg 3) breadcrumbs (coat evenly).</span></p>
</li>
<li>
<p class="p1"><span class="s1">Add all 8 fishcakes to a baking tray and brush with olive oil.</span></p>
</li>
<li>
<p class="p1"><span class="s1">Cook in the oven for 30-35 mins (until golden brown) at 220℃ (fan assisted). Turn over the fishcakes half way through cooking.</span></p>
</li>
<li>
<p class="p1"><span class="s1">Serve with fresh salad.</span></p>
</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET </span></em><em><span class="s1">YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Chilli Con Carne

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Nutrition-JD-Chilli.png" alt="Chilli Con Carne">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Chilli Con Carne</h3>
												<p><strong>Serves 5 people:</strong></p>
<p>1 serving:</p>
<div class="g-cols offset_default">
<div class="one-half">
<b><i>              no rice</i></b><br />
Energy:  410 kcals<br />
Protein:  42g<br />
Carb:      39g<br />
Fat:         7g</p>
</div>
<div class="one-half">
<strong><em>w/rice</em></strong><br />
630 kcals<br />
47g<br />
88g<br />
8g</p>
</div>
</div>
<p> </p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>500g lean mince beef</li>
<li>800g chopped tomatoes (2 tins)</li>
<li>400g kidney beans (1 tin)</li>
<li>1 tsp olive oil</li>
<li>1 red chilli</li>
<li>1 white onion (medium)</li>
<li>1 green pepper (large)</li>
<li>2 tbsp Worcestershire sauce</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 garlic clove</li>
<li>0.5 tsp chilli powder</li>
<li>1 tsp cumin</li>
<li>1 tsp cayenne</li>
<li>1 tsp oregano</li>
<li>1 bay leaf</li>
<li>85% dark chocolate (1 square)</li>
<li>Salt & pepper</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Dice 1 white onion (medium) and add to a large pan with 1 tsp olive oil over a medium heat – cook until soft. Then add 1 crushed garlic clove, 1 diced fresh red chilli, 1 tsp chilli powder, 1 tsp cumin, 1 tsp cayenne, 1 tsp oregano and 1 sliced green pepper (medium). Combine well and cook till peppers are soft.</li>
<li>Next and the lean mince beef (500g) to the pan and ensure to break it all down into small pieces. Brown the mince and then add the 2 tins of chopped tomatoes tomatoes, 2 tbsp Worcestershire sauce and 1 square of dark chocolate. Season with salt and pepper.</li>
<li>Add 400g drained kidney beans and 1 bay leaf – bring up to a simmer. Put lid on and cook at the lowest heat for 60 mins. For the last 10 mins of cooking take lid off to thicken the sauce.</li>
<li>Taste and season again if necessary before serving.</li>
<li>Serve with rice of choice and fresh salad.<em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET </span></em><em><span class="s1">YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></li>
</ul>

</div>

Lamb Kebabs

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Lamb-Kebabs.png" alt="Lamb Kebabs">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Lamb Kebabs</h3>
												<p><strong>Makes 6 kebabs:</strong></p>
<p><strong>1 kebab:<br />
</strong><br />
Energy: 143 kcals<br />
Protein: 18g<br />
Carb:    1g<br />
Fat:       7.5g</p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>Lean lamb mince (500g)</li>
<li>½ white onion (medium)</li>
<li>Cumin (1 tbsp)</li>
<li>Cinnamon (1 tsp)</li>
<li>1 Red chilli (medium)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>Fresh mint (1 handful)</li>
<li>Salt (seasoning)</li>
<li>5-6 kebab sticks</li>
<li>Olive oil (1 tsp)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Add to a large bowl 500g of lean lamb mince – break the mince up with your hands.</li>
<li>Add to the bowl diced ½ white onion (medium), 1 tsp cumin, 1 tsp cinnamon, 1 diced red chilli (optional), finely chopped fresh mint and season with salt. Combine all well with your hands.</li>
<li>Once all ingredients are combined, individually mould the mix with your hands onto kebab sticks (if using wooden kebab sticks ensure that you have soaked these for some time in water).</li>
<li>Heat 1 tsp olive oil in a griddle pan over a medium heat and add all kebabs, turning them regularly until they have cooked thoroughly through (mins).</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET </span></em><em><span class="s1">YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Chicken Tandoori Kebabs

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Tandoori-Kebabs.png" alt="Chicken Tandoori Kebabs">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Chicken Tandoori Kebabs</h3>
												<p><strong>Serves 3 people:</strong></p>
<p><strong>1 kebab:</strong><br />
Energy: 128kcals<br />
Protein: 25g<br />
Carb:     2g<br />
Fat:        2g</p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>3 Chicken breasts (large)</li>
<li>Greek yoghurt (150g)</li>
<li>Garam masala (1 tsp)</li>
<li>Paprika (1 tbsp)</li>
<li>Turmeric (1 tbsp)</li>
<li>Chilli powder (½ tsp)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>Garlic (1 clove)</li>
<li>Ginger (thumb size)</li>
<li>Fresh coriander (1 handful)</li>
<li>Olive oil (1 tsp)</li>
<li>Salt (seasoning)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Combine in a bowl garam masala (1 tsp), paprika (1 tsp), turmeric (1 tsp), chilli powder (½ tsp), grated garlic (1 clove), grated ginger (thumb size), greek yoghurt (150g) and fresh chopped coriander (handful). Season with salt.</li>
<li>Add to the bowl 3 chicken breasts (diced). Combine the chicken and marinade (leave to marinade if possible).</li>
<li>Thread the marinaded diced chicken onto kebab sticks (ensure that if you are using wooden kebab sticks that you have soaked the kebab sticks in water for some time prior to threading).</li>
<li>Brush the grill rack with 1 tsp of olive oil to stop the kebabs sticking. Once brushed, place the kebabs (spaced out) on the grill rack. Place under the grill at 220℃ (fan) for 25-30mins. Ensure that the chicken is cooked thoroughly through.</li>
</ul>
<p><em><span class="s1">(YOU MAY ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Thai Green Curry

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Curry.png" alt="Thai Green Curry">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Thai Green Curry</h3>
												<p><strong>Serves 3 people:</strong></p>
<p><strong>1 serving:</strong><b><i>        </i></b><br />
Energy:   520kcals<br />
Protein:  46g<br />
Carb:      55g<br />
Fat:         14g</p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>3 chicken breasts</li>
<li>Light coconut milk (400ml)</li>
<li>Green curry paste (3 tsp)</li>
<li>Green beans (3 handfuls)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 Red chilli</li>
<li>1 Kaffir leaf</li>
<li>Coriander (1 handful)</li>
<li>Fish sauce (1 tbsp)</li>
<li>Brown rice (210g)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>In a large pan heat 1 tsp olive oil and then add 3 tsp green curry paste. Cook for 1-2 mins, stirring occasionally. Then add the 3 diced chicken breasts (medium) and  cook for 5 mins to seal the chicken.</li>
<li>Next add light coconut milk (400ml – 1 tin). Bring this up to a simmer for 5mins before adding green beans (3 handfuls) – you may wish to add other vegetables of your choice too. Let this simmer for 10mins.</li>
<li>Add 1 tbsp fish sauce, 1 kaffir leaf and season with salt. Simmer for another 10mins and then check that the chicken is thoroughly cooked through.</li>
<li>Once cooked serve with brown rice, fresh coriander and fresh red chilli.</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET </span></em><em><span class="s1">YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Chicken Fajitas

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/05/Chicken-Fajitas-Website.png" alt="Chicken Fajitas">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Chicken Fajitas</h3>
												<p><strong>Serves 4 people:<br />
</strong><br />
1 wrap:<br />
Energy 349kcals<br />
Protein 31g<br />
Carb    35g<br />
Fat       9g</p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>4 Chicken breasts</li>
<li>6 Seeded wraps</li>
<li>1 Red bell pepper (medium)</li>
<li>1 Green bell pepper (medium)</li>
<li>1 White onion (medium)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>2 tsp smoked paprika</li>
<li>1 tsp cumin</li>
<li>½ tsp cayenne</li>
<li>Mixed salad leaves (1 bag)</li>
<li>¼ cucumber (diced)</li>
<li>Salt & pepper (seasoning)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>To create the fajita mix combine in a bowl 2 tsp smoked paprika, 1 tsp cumin and ½ tsp cayenne. Mix all together.</li>
<li>Dice 4 chicken breasts into small strips. Heat 1 tsp olive oil in a pan over a medium heat and add the chicken breasts. Season with salt and pepper then add the fajita mix. Cook the chicken until thoroughly cooked through.</li>
<li>With 10 minutes left add 1 diced white onion (medium) the With 5 minutes left add 1 sliced red and green bell pepper (medium).</li>
<li>Wrap in tin foil 6 seeded tortilla wraps (all in together) and place in the oven at a low heat for 3-5mins.</li>
<li>When the chicken, peppers, onion and wraps are cooked begin to build your fajita. Serve with diced cucumber (¼ cucumber), salad leaves, spinach or rocket (1 bag) and home-made salsa.</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET </span></em><em><span class="s1">YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

FREE DOWNLOAD: Fakeaway Recipes

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Snacks

Raw Chocolate Orange Brownie

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2018/09/Raw-Chocolate-Oragne-Brownie-Website.png" alt="Raw Chocolate Orange Brownie">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Raw Chocolate Orange Brownie</h3>
												<p><b>One Square:</b><br />
<em><strong>Energy:</strong></em> 248kcal<br />
<em><strong>Protein:</strong></em> 4g<br />
<em><strong>Carbohydrate: </strong></em>25g<br />
<em><strong>Fat:</strong></em> 15g</p>
<p><strong>Ingredients (Nine Squares):</strong></p>
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>4 tbsp cacao powder</li>
<li>250g medjool dates (pitted)</li>
<li>1/2 cup almonds</li>
<li>1/2 cup pecans</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 tbsp flaxseed (milled)</li>
<li>1 tbsp coconut oil</li>
<li>18 pistachios</li>
<li>1 tbsp honey</li>
</ul>
</div>
</div>
<p><strong>Recipe:</strong></p>
<ul>
<li>Add 1/2 cup almonds, 1/2 cup pecans, 1 tbsp flaxseed, zest of 1 orange and 2 tbsp cacao powder to a food processor (or a good blender – ideally a food processor though) and combine well until a flour like consistency is formed.</li>
<li>Then add 250g medjool dates (pitted) to the flour and blitz in the food processor until the mixture is well combined.</li>
<li>Remove the mixture from the food processor and place on non-stick baking paper. Flatten slightly and shape into a square.</li>
<li>To make the topping, melt 1 tbsp coconut oil in a pan until runny. When runny add to a bowl with 1 tbsp honey and 2 tbsp cacao powder. Whisk until a thick spreadable consistency (e.g. chocolate ganache).</li>
<li>Spread the ganache over the top of the square mixture. Make sure to evenly distribute.</li>
<li>Light crush 18 pistachios and sprinkle over the top of the chocolate ganache.</li>
<li>Place the square into the fridge to set for at least 2-3 hours or ideally overnight.</li>
<li>Once set cut into 9 equal sized squares.</li>
</ul>

</div>

Cacao & Coconut Energy Ball

<div class="w-portfolio-item-details-content-preview">
												<img src="https://www.nutritionjd.com/wp-content/uploads/2018/08/Cacao-Coconut-Energy-Balls-Nutrition-JD.png" alt="Cacao & Coconut Energy Ball">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Cacao & Coconut Energy Ball</h3>
												<p><strong>Makes 10 Energy Balls</strong></p>
<p><em><strong>1 Energy Ball:</strong></em><br />
Energy:  107kcal<br />
Protein: 1.5g<br />
Carb:    19.5g<br />
Fat:       2.6g</p>
<p>Ingredients:</p>
<ul>
<li>200g pitted medjool dates</li>
<li>1 tbsp honey</li>
<li>1/2 cup oats</li>
<li>15 almonds</li>
<li>1 tbsp cacao</li>
<li>6 tsp desiccated coconut</li>
</ul>
<p>Recipe:</p>
<ul>
<li>Add to a food processor (or good blender) oats, almonds (broken) and cacao and blend until smooth.</li>
<li>Once smooth add medjool dates (chopped) and honey and blend until whole combined with all other ingredients.</li>
<li>Remove the mixture from the food processor or blender and divide into 10 equal pieces.</li>
<li>Roll each piece into a ball and roll in the desiccated coconut until covered.</li>
<li>Once all balls are covered leave them in the fridge for a few hours to firm up (ideally overnight).</li>
</ul>

</div>

Banana Bread

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/05/Banana-Loaf.png" alt="Banana Bread">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Banana Bread</h3>
												<p><strong>Makes 10 slices</strong></p>
<p><em><strong>1 slice:</strong></em><br />
Energy: 182kcal<br />
Protein: 5g<br />
Carb:    32g<br />
Fat:       4g</p>
<p>Ingredients:</p>
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>3 Ripe bananas (medium)</li>
<li>2 Eggs (large)</li>
<li>3 tbsp honey</li>
<li>1 tsp vanilla extract</li>
<li>50g dark chocolate</li>
<li>1 tsp baking powder</li>
<li></li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 tsp bicarbonate of soda</li>
<li>150g Plain flour</li>
<li>100g Wholemeal flour</li>
<li>1 tsp ground ginger</li>
<li>1 tsp cinnamon</li>
<li>Butter (greasing)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>
<p class="p1"><span class="s1">Mash 3 bananas (medium) in a bowl with a fork until smooth. Then add 2 eggs </span><span class="s1">(large), honey (3 tbsp) and vanilla extract (1tsp). Combine all.</span></p>
</li>
<li>
<p class="p1">In a different bowl add plain flour (150g), wholemeal flour (100g), ground ginger (1 tsp), ground cinnamon (1tsp), baking powder (1 tsp) and bicarbonate of soda (1 tsp). Gently mix all dry ingredients.</p>
</li>
<li>
<p class="p1">Gradually add dry ingredients to the wet mix in stages whilst folding.</p>
</li>
<li>
<p class="p1">When you have folded all dry and wet ingredients break dark chocolate (50g) into very small pieces with a rolling pin and add to the mix. Fold again.</p>
</li>
<li>
<p class="p1">Line a bread tin with a very small amount of butter (size of a finger nail). Gently empty the mix into baking try ensuring that spreads evenly.</p>
</li>
<li style="text-align: left;">Bake in the oven at 170℃ (fan) for 50-60mins. After around 25-30mins you may wish to cover the top of the banana bread with greasing paper if you do not want the surface to brown too much.</li>
</ul>
<p> </p>

</div>

Banana & Peanut Butter Flapjack

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Banana-Peanut-Bars.png" alt="Banana & Peanut Butter Flapjack">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Banana & Peanut Butter Flapjack</h3>
												<p><strong>Makes 8 Squares</strong></p>
<p><em><strong>1 square:</strong></em><br />
Energy:  247 kcal<br />
Protein: 6g<br />
Carb:    32g<br />
Fat:       10g</p>
<p>Ingredients:</p>
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>3 ripe bananas (medium)</li>
<li>2 tbsp honey</li>
<li>250g oats</li>
<li>2 tbsp nut butter</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 tbsp coconut oil</li>
<li>2 tsp flaxseed</li>
<li>½ tsp cinnamon</li>
<li>2 tbsp pumpkin seeds</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Mash 3 bananas in a bowl with a fork. Add 2 tbsp honey.</li>
<li>Heat 1 tbsp coconut oil and 2 tbsp nut butter in a pan until liquid. Add to the bowl with mashed banana and honey.</li>
<li>Stir into the bowl 250g oats, 2 tbsp of pumpkin seeds, ½ tsp cinnamon and 2 tsp flaxseed. Mix all thoroughly.</li>
<li>Line a baking tray with a small amount of coconut oil, then add the bowl contents – spread evenly.</li>
<li>Put in the oven at 180℃ for 20-25 minutes.</li>
<li>Upon removal from the oven, let the flapjacks stand to cool before cutting into 8 even squares.</li>
</ul>

</div>

Pancakes

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Pancakes-Mixed-Berries-scaled.jpg" alt="Pancakes">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Pancakes</h3>
												<p><strong>Makes 6 to 8 pancakes</strong></p>
<p><em><strong>1 pancake:</strong></em><br />
Energy:<br />
Protein:<br />
Carb:<br />
Fat:</p>
<p>Ingredients:</p>
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>1 cup oats</li>
<li>1/2 cup semi-skimmed milk</li>
<li>1 banana (medium)</li>
<li>1 egg</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 tsp flaxseed</li>
<li>1 tsp baking powder</li>
<li>1 scoop whey protein</li>
<li>1 tsp olive oil</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>
<p class="p1"><span class="s1">Add the egg, banana, milk, oats, whey protein isolate, flaxseed and baking powder to a blender. Blend until mixture smooth.</span></p>
</li>
<li>
<p class="p1"><span class="s1">Add olive oil to a frying pan over a low-medium heat. Pour some mixture to create a small size pancake (fit 2 in a pan per time): cook each side for roughly 30-60<span class="Apple-converted-space"> </span>seconds (ensure cooked through).</span></p>
</li>
<li>
<p class="p1"><span class="s1">Repeat the process until you have built your pancake stack.</span></p>
</li>
<li>
<p class="p1"><span class="s1">Serve with fruit of choice, greek yoghurt and optional tsp or tbsp nut butter or honey (higher calorie option).</span></p>
<p class="p1"><span class="s1">*Option not to add whey protein to mixture, as you can serve with greek yogurt to increase protein content*</span></p>
</li>
</ul>

</div>

Apple & Cranberry Flapjack

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Apple-and-Cinnamon-Flapjacks.png" alt="Apple & Cranberry Flapjack">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Apple & Cranberry Flapjack</h3>
												<p><strong>Makes 8 Squares:</strong></p>
<p>1 square:<br />
<div class="g-cols offset_default">
<div class="one-half">
Energy:  236kcal<br />
Protein: 4g<br />
Carb:    29g<br />
Fat:       12g<br />
</div>
</div>
<p> </p>
<p>Ingredients:</p>
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>1 red apple (medium)</li>
<li>50 ml apple juice</li>
<li>2 tbsp coconut oil</li>
<li>3 tbsp honey</li>
<li>1 tbsp peanut butter</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 tsp cinnamon</li>
<li>2 tbsp pumpkin seeds</li>
<li>60g dried cranberries</li>
<li>200g oats</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Chop 1 large apple into very small pieces and add to the blender with a 50ml of apple juice.</li>
<li>Melt in a pan 1 tbsp of peanut butter, 3 tbsp honey and 2 tbsp coconut oil.</li>
<li>Combine in a mixing bowl 200g oats, 1 tsp of cinnamon, 2 tbsp of pumpkin seeds and 60g chopped dried cranberries.</li>
<li>Add to the mixing bowl the blended apple and melted coconut oil, peanut butter and honey.</li>
<li>Combine all and add to a baking tray lined with a very small amount of coconut oil.</li>
<li>Bake in the oven at 180℃ for around 30-35 minutes – ensure they are cooked through.</li>
<li>Remove from the oven and let stand for 5 mins to cool before transferring to an elevated baking rack. Allow to stand again until flapjacks have cooled.</li>
<li>Cut into 8 even squares.</li>
</ul>

</div>

Salads

Asian Slaw

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2020/06/Asian-Slaw-scaled.jpg" alt="Asian Slaw">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Asian Slaw</h3>
												<p><strong>One Serving:</strong><br />
<em><strong>Energy:</strong> </em>kcal<br />
<em><strong>Protein:</strong> </em>g<br />
<strong><em>Carbohydrate:</em> </strong>g<br />
<em><strong>Fat:</strong></em> g</p>
<p><strong>Ingredients:</strong><br />
<div class="g-cols offset_default">
<div class="one-half">
<p><strong>Slaw</strong></p>
<ul>
<li>
<p class="p1"><span class="s1">½ Red Cabbage</span></p>
</li>
<li>
<p class="p1"><span class="s1">½ Cabbage</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 Medium Carrot</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 Medium Red Bell Pepper</span></p>
</li>
<li>
<p class="p1"><span class="s1">3 Spring Onions</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 Cup Edamame Beans</span></p>
</li>
<li>
<p class="p1"><span class="s1">Handful Coriander</span></p>
</li>
<li>
<p class="p1"><span class="s1">2 Tbsp Sesame Seeds</span></p>
</li>
</ul>
</div>
<div class="one-half">
<p class="p1"><strong><span class="s1">Dressing</span></strong></p>
<ul>
<li class="p1"><span class="s1">1 Tbsp Peanut Butter</span></li>
<li>
<p class="p1"><span class="s1">2 Tbsp Sesame Oil</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 Tbsp Soy Sauce</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 Tsp Rice Vinegar</span></p>
</li>
<li>
<p class="p1"><span class="s1">¼ Lemon – Juice</span></p>
</li>
<li>
<p class="p1"><span class="s1">1 Garlic Clove</span></p>
</li>
<li>
<p class="p1"><span class="s1">Thumb Sized Ginger Piece</span></p>
</li>
<li>
<p class="p1"><span class="s1">Salt (Seasoning)</span></p>
</li>
</ul>
</div>
</div>
<p><strong>Recipe:</strong></p>
<ul>
<li class="li1"><span class="s2">Finely shred 1/2 red cabbage and 1/2 cabbage, finely slice 1 carrot, slice 1 red pepper and chop 3 spring onions.</span></li>
<li class="li1"><span class="s2">Add a handful of fresh coriander.</span></li>
<li class="li1"><span class="s2">Lightly toast 2 tbsp sesame seeds in a pan. When ready add to the slaw. Combine all well in a bowl.</span></li>
<li class="li1"><span class="s2">For the dressing, in a bowl combine: 1 tbsp peanut butter, 2 tbsp sesame oil,<br />
1 tbsp soy sauce, 1 tsp white wine vinegar, juice of 1/4 lemon, 1 garlic clove (grated) and thumb size piece of ginger (1/2 thumb size).</span></li>
<li class="li1"><span class="s2">Once combined well, pour the dressing over the slaw and mix it through.</span></li>
</ul>

</div>

Recipes

Breakfast

JD Beans on Toast

Muesli

Frittata Muffins

Shakshuka

Frittata

Overnight Oats

Yoghurt Parfait

Turkish Eggs

Breakfast Burrito

Porridge

Omelette

Almond & Blueberry Yoghurt

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Main Meals

Turkey Burger

Pitta Pizza

Salmon Fishcakes

Chilli Con Carne

Lamb Kebabs

Chicken Tandoori Kebabs

Thai Green Curry

Chicken Fajitas

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Snacks

Raw Chocolate Orange Brownie

Cacao & Coconut Energy Ball

Banana Bread

Banana & Peanut Butter Flapjack

Pancakes

Apple & Cranberry Flapjack

Salads

Asian Slaw

Beetroot, Feta & Walnut Salad

Greek Salad

Avocado & Mango Salad