What is Healthy Nutrition
Food is exciting and pleasurable, but when we over indulge on a regular basis, it is highly likely for us to gain extra weight, that we don’t necessarily want and in turn, can risk our own health. Healthy Nutrition is more than just eating 5 fruit and vegetables per day, it is about eating a variety of foods in the correct quantity, that gives our bodies the nutrients it needs to maintain health & wellbeing, feel good, as well as have energy. These nutrients include Protein, Carbohydrates, Fat, Water, Vitamins and Minerals.
What we do at New You
New You design a bespoke nutrition plan by working out your estimated daily calorie intake and calculating your macro nutrient break down.
We know this sounds completely ‘alien’, however, we will help you understand what this is and educate you, so you can implement this easily into your daily routine. This is so that the hard work is done whilst we are working together through your programme, so that the results don’t just ‘finish there’ once we have completed your journey.
Bacon & Egg Fittata
- 3 medium sized eggs
- 5-6 cherry tomatoes, halved
- 1 tsp organic butter
- 2 rashers unsmoked back bacon,
diced (use vegetarian bacon if
preferred * )
- sprinkle fresh chopped parsley
Preheat oven to 175˚C/350˚F.
Beat the eggs in a bowl until stiff peaks form.
Gently melt the butter in a skillet or frying pan and fry the bacon until crispy. Add the tomatoes and cook for 2 minutes.
Pour the egg batter into the skillet so that it covers the base of the pan evenly. Cook on a medium heat for two minutes, then bake in the oven for 15 minutes.
Remove the frittata gently from the skillet, loosening with a spatula. Serve garnished
with a fresh salad.
Poached Salmon Protein Brunch
- 100g salmon fillet 10
- 40g kale
- 30g closed cup
- 5g organic butter
- 2 medium sized eggs
- salt and pepper to season.
In a separate saucepan, melt the butter over a medium heat and cook the mushrooms for 3-4 minutes until soft.
Bring a small pan of water to the boil (again just a couple of inches of water). Reduce the heat to a very gentle simmer
and carefully add the eggs.
Poach for 2-4 minutes (2 minutes is ideal for a runny egg).
Add the kale to the saucepan with the salmon and cook it in the water for several minutes. Top up with water if necessary.
When the salmon is cooked – it should be a light pink colour throughout – remove it from the saucepan and set aside. Drain the kale and leave for a few minutes to remove excess water.
Place the kale and the mushrooms on a plate and top with the salmon and the eggs. Season well with salt and pepper.
Coconut Turkey Burgers
- 750g lean turkey breast mince
(use vegetarian mince if preferred )
- 1 small white onion, finely chopped
- 1 tsp sea salt flakes
- 1 tsp curry powder
- 1 tsp black pepper
- 1 free range egg
- 1/2 a grated coconut
- 2 cloves garlic, finely chopped
- 5 green chillies (optional), finely chopped
- 3 tsps organic butter or coconut oil.
- 750g lean turkey breast mince
Place the mince in a large bowl. Add all of the other ingredients. Using your hands, mix well for 2-3 minutes. Form into 10 patties and place on a plate.
Melt the oil or butter in a large frying pan over a medium heat. Gently place 5 of the patties in the pan and fry for 15 minutes, turning halfway. Once cooked, fry the other 5 patties.
Serve with a salad and a squeeze of lemon or lime and a plain yoghurt dip.
Store any leftover burgers in an airtight container and refrigerate for up to 3 days.
Oaty Berry Smoothie
- 25g vanilla or strawberry flavour whey or rice protein powder
- 70g frozen mixed berries
- 15g porridge oats (use gluten-free oats if preferred)
- 100ml cold fresh water
Put the protein powder, berries and oats into a blender and add half of the water.
Blend together, adding more water until you have the desired consistency.