ТОП просматриваемых книг сайта:
Eat Clean: 20 Recipe Bite-Sized Edition. Ching-He Huang
Читать онлайн.Название Eat Clean: 20 Recipe Bite-Sized Edition
Год выпуска 0
isbn 9780007589692
Автор произведения Ching-He Huang
Жанр Кулинария
Издательство HarperCollins
60g/2½oz rolled oats
400ml/14fl oz cold water
1 serving vanilla protein powder (optional)
50g/2oz fresh pineapple, chopped into 1cm/
½ inch cubes
50g/2oz fresh mango, chopped into 1cm/
½ inch cubes
1 tablespoon raw pistachios, crushed
a few mint leaves, torn
6g/¼oz palm sugar, grated, or 1 tablespoon manuka honey
Combine the oats and water in a saucepan and bring to the boil. Turn the heat down to low and cook gently until all the water has been absorbed. Remove from the heat, then add the protein powder (if using) and use a whisk to combine well.
Pour the oatmeal into a bowl and top with the pineapple, mango and crushed pistachios, then add the mint leaves and grated palm sugar or honey. Eat immediately.
Energy-boost cereal with banana, prunes, hazelnuts and almond milk
A delicious energy-filled breakfast or the perfect pre/post-workout snack. Bananas are high in vitamin B6 and also contribute useful amounts of vitamin C, magnesium and manganese, vital for maintaining healthy immune function. Hazelnuts are not only delicious but also rich in manganese, while prunes are high in fibre and cocoa powder is rich in antioxidants. Overall, an energising breakfast for an active day ahead.
You could also turn this into a shake by increasing the milk to 225ml/8fl oz and adding 1 serving of vanilla protein powder.
½ banana, peeled and sliced into rounds
2 dried pitted prunes, roughly chopped
10g/⅓oz crushed hazelnuts
30g/1¼oz Honey cinnamon granola (see page 68)
150ml/5fl oz cold almond or coconut milk
¼ teaspoon cocoa powder
Place the banana slices in a bowl, then sprinkle the prunes, hazelnuts and granola over them. Pour in the coconut or almond milk and add a dusting of cocoa powder. Eat immediately.
Most people are busy when it comes to lunch and grab it on the go. In this section I’ve tried to include clean meals that are not only healthy, but also very easy to prepare. If you’re really pushed for time, why not cook your lunch the night before and then take it to work with you the next day? This makes it simple and easy to ensure you get the right nutrition and stay on track for your lean body goals.
Конец ознакомительного фрагмента.
Текст предоставлен ООО «ЛитРес».
Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес.
Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.