Zesty shrimp and quinoa

Ingredients: (2 servings)

  • 1/2 cup low-sodium soy sauce
  • 1/4 cup balsamic vinegar
  • 1/2 teaspoon pepper
  • 1 clove garlic, finely minced
  • 2-4 dashes hot sauce (optional)
  • 1 cup quinoa
  • 1 tablespoon olive oil
  • 1 red onion, thinly sliced
  • 1 cup raw shrimp (fresh or frozen and defrosted)

Instructions:

  1. In a medium sized bowl, combine soy sauce, balsamic vinegar, pepper, garlic, and hot sauce (if using). Stir until well blended and set aside.
  2. Combine quinoa and 1 3/4 cups water in a pot. Bring to boil, cover, and reduce to a simmer for 10 minutes, or until quinoa is cooked and tender. Remove from heat and set aside.
  3. While quinoa is cooking, begin cooking shrimp: Heat olive oil in a frying pan over medium-high heat. Add shrimp and onions. When shrimp begin to turn pink, add sauce and continue to cook, stirring frequently.
  4. When shrimp is cooked through, add quinoa, and stir until well combined. Top with a drizzle of soy sauce or a squeeze of lime.

The best 3 reasons to have a snack

Healthy snacking is not only the more enjoyable route to go, but one of necessity. Why? When we really analyzed how we felt (big meals vs. small, incorporating healthy snacks), we can notice 3 really big changes for the better.

1. Better weight balance

80% of weight loss is a result of diet (the rest exercise) – so what and how you eat are obviously crucial to maintaining a healthy weight. When you eat large meals, 2 things happen: firstly, you feel super full – like uncomfortably full, and then a couple of hours later your blood sugar really starts to drop – taking with it, your energy. Snacks are a great way to temper your hunger and have consistent energy throughout the day. The keys to this plan are: making sure your bigger meals of the day aren’t huge (and are packed with nutrition) and planning in advance for the snacks you’ll eat. Waiting until you’re hungry to make this decision makes bad choices a lot more common. So plan ahead to find the balance you need!

2. Stops the impulse eating

To add to the last point above, the choices we make when we’re hungry are not necessarily the best choices. Making sure you never hit the ’I’m starving!’ phase is crucial to making the right call. Think about it: ever gone to the grocery store when you’re famished? If the answer is yes, by the end of your travel to the grocery, your shopping cart feels like a bin of junk. Here’s where healthy snacking comes in. Having a healthy snack allows you to maintain your energy levels and control – and once you’ve got your cravings in check, you’ve got a lot more power on your side.

3. Boosts your productivity & your mood

Throughout a busy day, heavy meals (filled with carbs, fats & sugars), stress and rushing around mess with your energy levels and can really run you down. Choosing smaller sensible meals (think: lean proteins, whole grains & veggies) combined with healthy snacks (fruits and vegetables) create slow burning fuel that help give you energy throughout the day – eliminating the peak and dips that unhealthy choices create. This not only boosts your mood – more energy/less sleepy but allows you to operate at your fullest potential and get stuff done!

Lemon cod with basil bean mash

Ingredients: (2 servings) (372 calories)

  • 2 small bunches cherry tomatoes, on the vine
  • 1 tbsp olive oil
  • Chunks skinless cod or other white fish fillet
  • Zest 1 lemon, plus juice of ½
  • 240 g pack frozen soya beans
  • 1 garlic clove
  • Bunch basil, leaves and stalks separated
  • 100 ml chicken or vegetable stock

Instructions:

  1. Heat oven to 200C/fan 180C/gas 6. Put the tomatoes onto a baking tray, rub with a little oil and some seasoning, then roast for 5 mins until the skins are starting to split. Add the fish to the tray, top with most of the lemon zest and some more seasoning, then drizzle with a little more oil. Roast for 8-10 mins until the fish flakes easily.
  2. Meanwhile, cook the beans in a pan of boiling water for 3 mins until just tender. Drain, then tip into a food processor with the rest of the oil, garlic, basil stalks, lemon juice and stock, then pulse to a thick, slightly rough purée. Season to taste.
  3. Divide the tomatoes and mash between two plates, top with the cod, then scatter with basil leaves and the remaining lemon zest to serve.

Thay-style steamed fish

Ingredients: (199 caloríes) (2 servings)

  • 2 trout fillets, each weighing about 140g/5oz
  • A small knob of fresh root ginger, peeled and chopped
  • 1 small garlic clove, chopped
  • 1 small red chilli (not bird’s eye), seeded and finely chopped
  • Grated zest and juice of 1 lime
  • 3 baby pak choi, each quartered lengthways
  • 2 tbsp soy sauce

Instructions:

  1. Nestle the fish fillets side by side on a large square of foil and scatter the ginger, garlic, chilli and lime zest over them. Drizzle the lime juice on top and then scatter the pieces of pak choi around and on top of the fish. Pour the soy sauce over the pak choi and loosely seal the foil to make a package, making sure you leave space at the top for the steam to circulate as the fish cooks.
  2. Steam for 15 minutes. (If you haven’t got a steamer, put the parcel on a heatproof plate over a pan of gently simmering water, cover with a lid and steam.)

Crab ceviche

Ingredients: (8 servings) (62 calories)

  • 1 (8 ounce) package imitation crabmeat, flaked
  • 2 large tomatoes, chopped
  • 1 red onion, finely chopped
  • 1/2 bunch cilantro, chopped
  • 2 limes, juiced
  • 3 serrano peppers, finely chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Place the shredded imitation crab into a glass or porcelain bowl. Plastic or metal are not recommended. Stir olive oil into the crabmeat until well coated, then stir in the cilantro, onion, tomato and serrano peppers. Squeeze the lime juice over everything, and mix well. Season with plenty of salt and pepper. Refrigerate for about 1 hour before serving.