January Recipes Ideas
In the first of a monthly series of healthy recipe suggestions, we have put together five great meals beginning with the letter J which will help you to fuel your active lifestyle and work towards your fitness goals.
Jalapeno Tuna Burgers
Tuna provides a great source of protein and one tin will contain less than 2g of fat. These quick and easy burgers are ideal for anyone looking to increase lean muscle mass and the jalapeno not only provide a great zingy flavour – the heat of chilli peppers is great for your metabolism as well!
1 tin of tuna chunks
1 garlic clove
Handful of jalapenos (to personal taste)
1. Add the drained tuna chunks and egg into a bowl. Mix until the mixture begins to bind.
2. Mix in crushed garlic, jalapenos and seasoning to taste.
3. Mould the burger mix into two individual patties.
4. Fry for a couple of minutes on each side in a frying pan. Use coconut oil for a healthy source of fats.
5. Serve with salad or fresh vegetables.
Jamaican Jerk Chicken with Superfood Sides
This recipe offers a beautifully seasoned Caribbean chicken breast, served with beetroot and kale – two ingredients shown to boost energy levels and lower blood pressure, as well as providing a source of iron and a range of antioxidants.
1 large chicken breast
150g sliced betroot
Jamaican jerk seasoning
1. Season the chicken breast with the jerk seasoning and bake in a pre-heated oven at 170C for 20-25 minutes, or until juices run clear.
2. Steam cook the kale for 4-5 minutes over a pan of boiling water, or using a steamer.
3. Serve together, with the raw beetroot slices.
Jacket Sweet Potato
Sweet potato is a low calorie, low carb, low GI alternative to regular white potatoes. These attributes mean that it complements a clean-eating diet – and they taste great too! Top your sweet potato with anything you want: tuna and sweetcorn, chicken with light mayonnaise, lean turkey mince chilli. Just avoid butter, sour cream or anything else which is likely to be fattening.
1 large sweet potato
1 tsp vegetable oil
Choice of toppings
1. Prick the skin of the sweet potato several times using a sharp knife.
2. Rub a small amount of vegetable oil into the skin to encourage crispiness.
3. Place on a baking tray, uncovered, and bake in the oven at 180C for anywhere between 45mins-60mins, depending on how soft you would like the flesh to be.
4. Add your choice of topping and serve.
Juice – Fruit & Veg Recipe
“Juicing” is everywhere at the moment but there are certainly pros and cons. We’d recommend that you approach any specific plans – particularly those which encourage meal replacement – with caution and speak to your Everybody fitness advisor for some guidance. However, as an addition to a healthy diet, green juices can be a great way to take on all of the vitamins and nutrients which your body needs. You can throw pretty much whatever you want into the mix, so this recipe is merely a suggestion.
1. Pop all the ingredients in a blender or juicer and then process until the desired consistency is achieved. That’s all there is to it!
Jumbo Prawn Skewers with Lemon & Garlic
These prawn skewers can be served with a fresh salad to create a healthy and great-tasting main. All seafood is a low fat source of protein and provide an ideal component of any fitness fanatic’s diet.
8 jumbo prawns, peeled and de-veined
1 garlic clove
Half a lemon
Sprinkle of red pepper flakes
1. Place the prawns in a re-sealable food bag and add all of the marinating ingredients, plus salt and pepper to season. Leave to infuse for 20-30mins at room temperature.
2. Thread four prawns onto skewers.
3. Place in a pre-heated grill and cook each side of the skewers for four minutes, or until cooked, depending on the strength of your grill.
4. Serve with a fresh green salad.
Continue to check our blog at everybody.org.uk for monthly healthy recipe ideas. You can also sign up to our newsletter to receive recipes, along with loads of other useful information, delivered direct to your inbox. If you have any questions about health or nutrition, ask to speak to a qualified member of fitness staff at your local centre and they will be able to assist you.
Article by Craig Muff, Duty Manager at Holmes Chapel Leisure Centre