Hitting your protein requirements

For the average (sedentary) person, hitting recommended daily protein intakes is relatively easy and requires little thought. Protein requirements for the average population are around 0.8g per kg body mass, achievable by some chicken in a sandwich at lunch and a meat-based evening meal. For those who train daily, have active jobs, or are looking […]

Ricotta drop scones

Looking for another recipe to try on pancake day? These are just super. Floatingly light (as my Mum so poetically put it) and damn tasty. Full of all of the usual pancake things – flour, eggs and milk, in case anyone felt cheated by the gluten- and dairy-free buckwheat crepes. This recipe is from a […]

Buckwheat crepes

Also know as galettes in France, these crepes are gluten- and dairy-free! My favourite day of the year is coming up, pancake day not Valentine’s day obviously, and I was practicing with some new flours. Holland and Barrett have just started stocking buckwheat flour and you can also get it in RealFoods and those kind […]

It’s Christmas!

I would like to wish you all a very merry Christmas and a happy new year! If there is one message I took from the international sport and exercise nutrition conference I attended last week, it was the importance of maintaining muscle mass with ageing. As we get older it gets harder to keep our […]

Energy-packed foods – dates

These guys have certainly got it right, although I really have to argue that they meant to add “sportswomen” too…. Dates are packed with natural sugars so are the perfect instant energy hit. They are high GI, which means that they cause an almost immediate but short-lived peak in blood glucose – ideal to get […]

Dippy eggs

Need a quick, light and healthy meal? Or a delicious brunch? Perfect for sharing? Here you go! Nutritious and protein-rich eggs on a bed of homemade tomato sauce, with some (preferably) homemade bread to dip in. Try baking some bread of your own with some of these recipes. Tomato sauce is really rich in the […]

The mid-afternoon slump

Isn’t it a nuisance. That post-lunch dip that gets you reaching for the biscuit or chocolate bar. But step away my friend, and have a think about what you are having for your lunch. There are things you can do here to prevent that energy failure and make your afternoons much more productive. If you […]

Broad bean and feta frittata

A frittata is the perfect base for pretty much anything you have in the fridge or growing in abundance in the garden. This high protein, fresh and healthy dish is super quick and easy and is great as a leftover lunch. Broad beans are really high in fibre and contain the flavonoid quercetin, beta-carotene, vitamins […]

A thoroughly beany affair

Sometimes it’s nice to lose the meat and opt for a hearty veggie meal instead. This 3/4/5 bean chilli gives you all the protein you could need with the added hit of fibre, vitamins and minerals. Chickpeas are particularly rich in magnesium and folate (find out more here) and kidney beans pack a high zinc […]

Protein sources

I am writing a little nutrition presentation for the young dancers at the Edinburgh dance academy to give them a bit of in insight into keeping their bodies healthy. Although a lot of the session is on every day healthy eating, these girls are athletes, training for 8 hours a day and performing regularly. How […]