YMCA Healthy Living Magazine, powered by n4 food and health (Autumn 2015) | Page 11
ZOE NICHOLSON, APD
Gemma Sampson, APD
Zoe has a passion for food and one of her key goals in being an
Accredited Practising Dietitian is to help you enjoy all types of food,
especially the ones you love, but may avoid because “they’re
fattening”. Zoe does not believe you need to eat diet foods or deny
yourself and will show you how to manage your health without
dieting. Read more about Zoe at n4foodandhealth.com
Gemma is an Aussie Registered Dietitian,
APD and Accredited Nutritionist based in
Liverpool, UK who is passionate about
practising what she preaches, helping others
to live healthier lives. Read more about
Gemma at n4foodandhealth.com
BREAKFAST
RECIPES
High protein bircher muesli
When you’re doing lots of exercise or training, it’s important to be consuming enough
energy and protein to keep you sustained. They say that breakfast is the most
important meal of the day, so I’ve used unflavoured whey protein isolate to make a
high protein bircher muesli to give me a good start when I’m training.
Ingredients
1 apple, cored & grated (leave skin on)
½ cup milk
25g (1 scoop) unflavoured whey
protein isolate (I used Protein Dynamix)
1 tablespoon sultanas
1 tablespoon chopped almonds
1 teaspoon cinnamon
½ cup (40g) rolled oats
Method
1
2
Combine all ingredients together in a bowl
and leave to soak overnight.
Serve cold, add extra fruit or yoghurt if
desired.
Notes: Per serve, this recipe provides 33g
protein (25 per cent energy). This recipe is high
in protein. To claim as high in protein, at least
20 per cent of energy needs to come from
protein.
Nutrition Information (per 100g)
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Calories: 162kcal
Fat: 3.6g
Saturated fat: 0.6g
Carbohydrates: 21g
Sugar: 13.1g
Fibre: 2.4g
Protein: 9.7g
High fibre banana bread
Serves
12 (freeze any leftovers
not eaten within a week)
Ingredients
5 over ripe bananas
3 large eggs
1¾ cups wholemeal self raising flour
60g chia seeds
½ cup linseed meal
Cinnamon
Pinch of salt
Nutritional Profile (per slice)
• Energy: 780kJ
• Fa