MAN ON THE RUN BY LAURA CREAVALLE FROM BREAKFAST TO DINNER, THESE FIVE RECIPES WILL HAVE YOU EATING WELL, EVEN ON THE GO We’re not psychics, but we have a pretty good idea what your days are like: you run around from dawn to dusk with little time to cook and less time to actually sit down and eat. Training makes time even tighter and nutrition even more crucial. You need easy-to-prepare meals that are nutritious and portable, and let’s face it — sometimes a protein bar just doesn’t cut it. That’s where these five to-go delicacies come in. Each can be prepared in advance and refrigerated or frozen, so you’ll always have a nutritious meal or snack on hand, no matter where your day takes you. PROTEIN POWER CAKES Combine and refrigerate the ingredients for these cakes the night before and wake up to an easy-to-cook breakfast. ›› 80 g oatmeal ›› 125 g crushed pineapple (drained, if using tinned) ›› 4 egg whites ›› 65 ml skimmed milk ›› 1⁄2 tsp. cinnamon ›› 40 g raisins ›› 1 serving (1 scoop) low-carbohydrate protein powder ›› Nonstick cooking spray In a large bowl, combine first seven ingredients. Set aside. Coat a large nonstick frying pan with cooking spray and heat it to medium-high heat. Place two heaped tablespoons of batter into pan, brown three minutes, turn and brown on the other side until cake cooks through. Makes six servings . NUTRITION FACTS PER CAKE: CAL: 120 PROTEIN: 10 g CARBS: 19 g FAT: 1 g FIBRE: 1 g SALMON BURGER For a delicious, low-carbohydrate meal, serve this burger with a green salad. Store cooked burgers in the refrigerator or freezer. ›› 1 tin salmon (175g), drained ›› 2 Tbsp. spring onions (about 1 stalk), chopped ›› 1 tsp. hot sauce (Tabasco or similar) ›› 2 Tbsp. low-fat pancake mix ›› 2 egg whites, beaten ›› Nonstick cooking spray In a medium bowl, mash salmon with a fork until no large chunks remain. Add chopped onions, hot sauce, pancake mix and egg whites to salmon and mix well. Spray a nonstick frying pan with cooking spray and heat on medium heat. Divide salmon mixture in half and form two burgers. Place burgers in the pan and cook for three minutes or until browned. Turn burgers and cook for an additional 2–3 minutes or until browned. Makes two servings. NUTRITION FACTS PER BURGER: CAL: 218 PROTEIN: 22 g CARBS: 14 g FAT: 8 g FIBRE: 1 g GRILLED CHICKEN AND BEAN SALAD This is an easy, portable meal. What’s more, each serving packs a whopping 31 grams of protein. ›› 1 tin green beans (455 g), drained ›› 1 tin chickpeas (450 g), drained ›› 1 tin kidney beans (450 g), drained ›› 2 grilled chicken breasts (225g each), chopped ›› 1 tin whole-kernel corn (340 g), drained ›› 1 medium red onion, chopped ›› 250 ml fat-free French salad dressing Rinse the beans with cold water in a colander and then drain thoroughly. In a large bowl, combine the chicken, corn, onion and beans. Add salad dressing and toss to combine. Cover and marinate in the fridge overnight. Salad lasts 2–3 days when refrigerated. Makes eight servings. NUTRITION FACTS PER SERVING: CAL: 338 PROTEIN: 31 g CARBS: 44 g FAT: 5 g FIBRE: 5 g SHRIMP TURNOVERS Freeze these tasty stuffed turnovers so when lunchtime arrives, you just need to pop them under the grill or in the microwave for a hot, delicious meal. ›› 1 pack (285 g) wholemeal refrigerated pizza crust (285g) ›› 80 g tomato purée ›› 1 Tbsp. water ›› 1 tsp. fresh oregano or 1⁄2 tsp. dried oregano ›› 1 pack (225 g) frozen cooked shrimp, thawed and drained ›› 2 Tbsp. onions, chopped ›› 1⁄4 tsp. red pepper flakes ›› Nonstick cooking spray ›› 1 Tbsp. grated Parmesan cheese Preheat oven to 400?F/200?C/Gas mark 6. Roll pizza crust out into an 18" x 10" rectangle. Cut dough into six 6" x 5" rectangles. In a bowl, combine tomato purée, water and oregano. Spread tomato mixture over rectangles, leaving a 1⁄2-inch border of dough on each. Arrange shrimp evenly over half of each rectangle and sprinkle with chopped onions and pepper flakes. Brush edges of rectangles with water and then fold in half crosswise over shrimp, pressing edges together with a fork. Coat a large baking sheet with cooking spray and then place turnovers on it. Lightly coat tops of turnovers with cooking spray and sprinkle evenly with Parmesan cheese. Bake for 28 minutes or until lightly browned. Makes six servings. NUTRITION FACTS PER SERVING: CAL: 182 PROTEIN: 13 g CARBS: 25 g FAT: 3 g FIBRE: 1 g RELISH STEAK SANDWICH Adding cabbage and relish to this cooking-free steak sandwich makes it a salad and meal in one. If you prepare it in advance, wrap it in greaseproof paper and refrigerate. ›› 35 g red cabbage, shredded ›› 80 g corn relish ›› 1 Tbsp shallots or spring onions, chopped ›› 2 wholemeal rolls (about 75 g each), cut in half ›› 175 g roast beef, thinly sliced ›› Salt and pepper to taste In a bowl, combine cabbage, corn relish and shallots or spring onions. Spread half the mixture on the bottom of each roll. Top with roast beef and season with salt and pepper to taste. Makes two servings. NUTRITION FACTS PER SANDWICH: CAL: 352 PROTEIN: 21 g CARBS: 45 g FAT: 4 g FIBRE: 1 g ACT CIVILISED — SIT DOWN AND EAT! Got where you were going? Transform our “Man on the Run” meals from take-aways to dining-in status with one of these simple side dishes ›› STRAWBERRIES Add more flavour (and fibre) to your morning meal by eating 150 g strawberries with your protein power cakes. You’ll get an additional 1 gram of protein, 12 grams of carbs and 4 grams of fibre while adding just 50 calories. Sweeet! ›› BROWN RICE If you have a rice cooker, make a batch of brown rice the night before a busy day. Take 100 g along with our chicken and bean salad for a fibre-filled lunch (100 g of cooked brown rice has 110 calories, 2 g protein, 23 g carbs, 2 g fibre). ›› GREEN SALAD Mix 75 g Romaine lettuce with 75 g cherry tomatoes for a vitamin-packed side dish that goes with any meal. The salad will set you back a measly 45 calories but give you an extra 3 grams of protein, 9 grams of carbs and 3 grams of fibre. M&F To order Laura’s cookbook The Lite Lifestyle, visit www.nutramedia.com

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