Thoughts of the week
Now the sun is on it’s way out in the UK more people are looking to fire up the barby to cook lunch and/or dinner more often. As enjoyable as it is to eat and drink out in the nice weather there are also quite a few health benefits that come with it:
- Being outside encourages more physical activity and helps contributes to a healthier lifestyle.
- A grill locks in moisture so less oil or butter is needed for cooking.
- When cooking lean meat over a flame more nutrients are retained.
- Vegetables retain more of their vitamins and mineral when they are grilled. Wrapping them in foil will help avoid burning.
- Less fat is consumed as it drips off the grates.
With the vast array of options available as to what you can cook on a bbq, the room for cooking creativity is endless. Here are our top tips:
- Marinate your meat before to add delicious flavour but also to protect cancer causing chemicals from entering the food from the smoke.
- Bored of standard grill food? Then make and bake your own bbq pizza!
- For a chance have seafood instead of meats.
- Opt for gas over charcoal to reduce any possible carcinogens entering food.
- Grill all veggies that are possible to do so.
- Play around with different salad and dressing combinations.
- Switch bread buns / rolls for wholesome wraps the reduce any necessary carbs.
- If possible chose organic lean meats. It may cost a bit more but the quality is much better and overall taste will be enhanced.
- For an extra hit of flavour use white wine with seafood, beer with chicken and whiskey with steak!
So next time you get the opportunity to fire up the grill take it, invite round friends and family then get creative with your options…
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Exercise of the week
Development | Strength | Push | Horisontal | Level 5 | A to D | Progressions
- Flat bench press | Barbell
- Explosive chest press | Standing | Slam ball
Find out more about this program here
Recipe of the week
Pan fried cod w. wilted spring vegetables
- Heat olive oil in a non-stick frying pan. Add the roughly sliced shallot or white onion & chopped garlic. Stir whilst cooking gently for 2 mins then push to one side of the pan.
- Add the frozen garden peas plus vegetable stock then bring to a simmer. Cook over a medium heat for a further 2 mins, then add the torn & rinsed baby gem lettuce with a large dollop quark. Continue to cook & stir until the lettuce has wilted.
- In a separate pan gently fry fresh cod fillets in a splash of olive oil, black pepper & drizzle of fresh lemon juice for 2 mins on each side.
- While the vegetables are cooking season the cod with ground black pepper. Fry in the pan for 2 mins, then turn over.
- Plate & serve as in picture with organic wholemeal bread to mop up the broth.
Find out more about our nutrition plans here