How’s about cooking something up for me…?
So yesterday I was given some lessons in cooking good, clean healthy and filling food on a budget. Now please do not think that this is turning into a food blog and that I am going to be doing recipes everyday, this will not be the case. The recipes I shall list are as much for me as for you because unless I perform the task of writing them down, I shall simply forget and if I am writing them down, I may as well share them…
Anyway, as promised what follows is the first recipe followed by an explanation and pictures for you guys to follow. I hope to do a total of four dishes (including a smoothie) and shall publish them over the next few days so you can see what I am adding to the food intake. So after a little cupboard spring clean, it was time to hit the local supermarket with my pal to learn what I should be looking for when it comes to food. Now I’m not stupid by any stretch of the imagination but I do have a lot to learn when it comes to food and the nutritional value but when you come back with food that is mainly green, I am told that is a very, very good thing.
So after a little shopping lesson, it was onto the recipe and cooking instructions. I start the recipes with a tasty curry flavoured highly nutritional dish with good measures of Protein and Veggies.
The below recipe should easily provide five separate meals to be refrigerated or frozen for use at your own convenience.
Turkey Keema Palak.
- 1 Medium Onion
- 2 Cloves Garlic
- 3 Teaspoons Curry Powder
- 500gms Lean Turkey Mince
- 2 Table spoons Tomato Puree
- 250gms Spinach (Frozen)
- 200gms Petit Pois (Frozen)
- 30gms Coriander (Fresh)
Can be served with Wholegrain rice.
Take your frying pan and add three tablespoons of light olive oil then bring up to temperature. Finely chop your onion and start to brown off in the hot oil.
Peel and crush the Garlic cloves, finely chop and add to pan. Brown and then add Turkey mince
Cook until golden brown and then add the tomato puree
Once mixed in, add water if required if dish is too dry and add the frozen spinach clumps.
Now by rights you should put the lid on the pan and allow the spinach to steam. Unfortunately I do not own a lid so the the spinach and mince mixture was stirred many, many, many times to get it completely defrosted and worked into the dish. Once the spinach has started to disperse add three teaspoons of curry powder and stir in. Add water if required.
Roughly chop the coriander
Then add to the dish along with the frozen peas and stir in for flavour. Again leave lid on to steam veg if required but again this was managed by simply stirring.
Mix well, allow heat to completely cook all ingredients and within a few minutes, eh voila..!
Separate into individual servings
Allow to cool and then refrigerate with lids clipped into place.
Dish can be served with Wholegrain or plain Basmati rice. Salt and pepper to taste and that is how easy it really is. The only piece of advice I would give is, cook with the kitchen door closed, the window open and don’t wear anything you plan to keep on if going anywhere later in the day (you will smell like an Indian Takeaway!)
Compared to my food diary below, I think I may have made some improvements.
FOOD DIARY: Monday 11th May 2015
|Qty||Measure||Food||Calories (gr)||Protein (gr)||Carbs (gr)||Fat (gr)|
|Dinner||1/2||250gms||Thai Chicken Soup||185||3||11||11|
|1||130gms||Thai Chicken Pieces||176||40||5||3|
Along with the trip to the supermarket and the lunchtime cookery lesson, I also found time to go to the gym and do the following work out:
- 3 x 15 Reps 25kg Abductor machine
- 3 x 15 Reps 25kg Adductor machine
- 3 x 15 Reps 25kg Abdominal Crunch machine
- 3 x 15 Reps 25kg Lower Back machine
- 3 x 15 Reps Calf raises. Own body weight
- 2 x 15 Reps Leg raises. Own leg weight
- 3 x 15 Reps 15kg Cable Row
- 3 x 15 Reps 20Kg Chest Press
- 3 x 15 Reps 30Kg Pec Deck
- 3 x 15 Reps 15Kg Tricep Pull Down
- 3 x 15 Reps 5kg (each arm) Bicep Dumbell Curl
Again this was completed in a sub 30 minute time scale thus keeping the heart rate up and the blood pumping before walking the dog on this route with a healthy calorie burn after getting into a good pace.
Jawbone monitored my steps and sleep as one of the best I have achieved as I got past my 10,000 steps target.
So a good and active day was had yesterday with a great deal achieved both physically and culinary. I just hope I can do it all over again today and really start to see some results coming through with this new longed for impetuous.
Watch this space once again.
Stay out of the fridge.