BBQ Turkey Burger Recipe

A continuing aspect of a healthy and fit lifestyle is having dinners which both look amazing, taste amazing but also aren't a pain to make or eat. Turkey meat is a rich source of protein, iron, zinc, potassium, vitamin B6, niacin and phosphorus, it has a significantly less fat content than other popular meats, it can lower cholesterol levels as well as containing the amino acid tryptophan which then produces serotonin, which plays an important role in strengthening the immune system.

Ingredients
Coleslaw
2 cups thinly shredded cabbage
1/4 cup shredded carrot
1/4 cup thinly sliced red onion
1 tablespoon low-fat mayonnaise
2 teaspoons lime juice
Burger
4 lean ground turkey patty
4 split burger buns (preferably whole-grain/wholemeal)
1 teaspoon olive oil

Method
Coleslaw:
1. Combine coleslaw ingredients in bowl. Mix ingredients until satisfactorily mixed, then set aside.

Burger:
1. Pour olive oil over hot fry-pan
2. Place turkey patties onto fry-pan
3. Cook until brown (centre of burger should be around 74 degrees celsius for a safe cook)
4. Assemble burger.
5. Enjoy!

- Ben

Superfood Salad

Salads are generally great ways to monitor your calorie content for the day (as long as you know what's in the salad!). To be safe, here's a great healthy salad that we've play-tested for you!! This salad is full of great veggies, it's super nutritious, it's delicious and super satisfying! 

Ingredients
700g Sweet Potatoes
1 pinch dried chili flakes
1 pinch ground coriander
1/4 teaspoon cinnamon
1 teaspoon olive oil
1 pinch sea salt
1 pinch ground black pepper
200g quinoa
320g broccoli
35g variety of walnuts, almonds and brazil nuts
1 pomegranate
2 limes (juices of)
1 teaspoon of balsamic vinegar
40g mixed sprouts
1 punnet cress
1 ripe avocado

Method

Preheat the oven to 200ºC/400ºF/gas 6. Scrub and chop the sweet potatoes into 2.5cm chunks. Place into a roasting tray with the chilli flakes, ground coriander and cinnamon, a drizzle of olive oil and a little salt and pepper, then toss well. Spread out into an even layer and place in the hot oven for 15 to 20 minutes, or until golden and crisp. 

Meanwhile, cook the quinoa according to the packet instructions in a medium pan of boiling salted water. Click off and slice the broccoli into small florets, then halve and finely slice the stalk. Place into a heatproof colander and rest it over the quinoa pan. Cover and steam for 3 minutes, or until just tender. Once cooked, drain and rinse the quinoa under cold running water, then leave to cool along with the broccoli. Remove the sweet potato from the oven and leave it to cool, too.

Meanwhile, toast the nuts in a dry frying pan over a medium-high heat for 2 to 3 minutes, then transfer to a pestle and mortar and crush lightly. Halve the pomegranate and squeeze the juice from one half into a large bowl. Add 3 times as much extra virgin olive oil, the lime juice and balsamic vinegar. Whisk well and season to taste.

Add the cooled broccoli and sprouts to the dressing, then snip in the cress. Roughly chop the coriander (stalks and all) and add to the bowl along with the quinoa and sweet potato. Toss well, spread out on a serving platter, then scoop out and dot over the avocado flesh. Bash the reserved pomegranate half with a wooden spoon so the seeds come tumbling out and scatter these over the platter along with the nuts, snip the cress on top, then serve with a crumbling of feta cheese. 
Enjoy!

- Ben

What your Food Cravings say about you

When you constantly crave the same type of food, it usually means your body is in need or deprived of an important vitamin or mineral. So let’s see what your food cravings say about you.

CHOCOLATE – if you are constantly craving chocolate, it normally means your body is lacking Magnesium, instead of picking up high calorie chocolate squares, opt for nuts, seeds, veggies and fruit that are all rich in magnesium.

SUGARY FOODS – if you are craving sugary foods, it may mean your body is in need of a number of vitamins/minerals, read below to see what you may be lacking and what to eat instead of grabbing high sugary unnecessary foods;

Chromium – eat broccoli, grapes, cheese or chicken instead.

Carbon – fresh fruits

Phosphorus – eat foods like chicken, beef, fatty fish, eggs, dairy, nuts, veggies and/or grains

Sulphar – Cranberries, horseradish, cabbage, caulifrlower

Tryptophan – Cheese, raisins, sweet potatoes, spinach

 

BREAD, PASTA & OTHER CARBS – craving carbs such as bread or pasta can indicate a need for your body to gain more nitrogen. Instead of pigging out on carbs, your body is really craving high protein foods such as meat, fatty fish, nuts, beans and chia seeds

 

OILY FOODS – if you are craving oily foods, your body may be lacking calcium. Ditch the oily foods and opt for things such as organic milk, cheese and/or green leafy vegetables

SALTY FOODS – if you are craving salty foods often, it is likely that you are lacking chloride and silicon, in which case opt for foods such as Fatty fish, goat milk, nuts and seeds.

It is important to always maintain a healthy well-balanced diet so that your body gets the correct amount of nutrients, vitamins and minerals daily. Not only will you look great, you will look great too and your body will thank you for it.

 

Keep Fit! - Mel